My (Chicago Marathon) Training Update

So enough about lil'l bro (even if he did a fine job for his first race in Central Park...), let's talk about me and MY running! Not to be outdone by my old fresh and blood (yet), I actually had a very productive week on the roads last week. Those who follow me on DailyMile may already know this, but I did a total of 7 workouts with 3 "quality" sessions and one rest day for a total of 67.0 miles - my highest weekly mileage total EVER! If you are wondering about details, it went a little something like this.

Monday - 9.2 miles with 4x1200m at interval pace(5:53 min/mi)

Tuesday - 8.7 miles at general aerobic pace (7:12 min/mi)

Wednesday - 8.1 miles at recovery pace (7:50 min/mi)

Thursday (AM) - 8.9 miles with 6 miles at tempo (6:32 min/mi)

Thursday (PM) - 6.1 miles at slow pace (8:53 min/mi) with friend

Friday - 5.7 miles at recovery pace (7:52 min/mi)

Saturday - Off

So this brings us to Sunday, which by far, was the most interesting yet toughest run of the week in so many ways. As summarized on DailyMile:

Sunday Mega Run (Part I – The Tempo Miles - 10.21 Miles)

The assignment (courtesy of Daniel's Phase II) is 2 miles easy, 5 x Mile at tempo (6:24 min/mi) with 1min rests, and 1 hour easy. Because this workout translated to roughly 15-16 miles of running, I wanted to add a few extra miles at the end and do this quality workout as my weekend 20 miler

I decided to do the first portion of workout at my local park, so I got up early, had some breakfast and headed out. Because this was essentially a speed workout, I opted to wear my Kinvaras today over my usual long run trainers. The weather was already started to get warm and humid but there was a cool breeze so I thought I'd be okay. I started by running my warmup real easy, just planning out my route around the park, when suddenly, I tripped on a bump in the uneven pavement and fell! I wasn't running very fast so luckily the scrapes were minimal. But my kneecap was bleeding a little and it took me a few minutes to dust myself off and reorient myself. I took some water, shook myself off, finished my warmup and started my tempo mile intervals.

As usual, it took about a couple of these to get my pacing just right. I kept running too hard at the start and then readjusting by slowing down a tad in the middle of the mile. The pace was quite challenging to maintain and by the 3 and 4th one, I kept feeling I had to run faster than tempo effort just to make my time. I also thought the 1:00 rests between the miles came and went so quickly that I kept thinking I wasn't recovered enough to start the next set! I had done 4 of these and was about to start the 5th one when I tripped and fell again on the uneven gravel. This one shook me up. Although I hadn't started the tempo mile yet, I was getting ready to which meant the force of the fall was a little greater than the first. Now my knee was bleeding pretty bad and I scraped a bit of my left shoulder as well. I sat on the ground for 10-15 seconds trying to figure out how I could have been such a klutz to fall twice!

After using some of the water from my water bottle, I irrigated the wounds and walked around a little to make sure I didn't sustain any muscular or skeletal injury (which thank god, I didn't). Then I debated calling off my last tempo mile having blown off a few minutes of recovery since the last mile. But I knew I'd feel terrible about it after anyway, so despite my bleeding knee, I ran my last tempo mile (probably a little too fast) before jogging over to the next water fountain to clean myself off some more and collect my thoughts.

I was so traumatized by my falls and exhausted by these tempo miles that I didn't know whether I'd have the energy to do the next half of the run. Besides, it was getting sunnier and hotter now, so another ten or so miles wasn't going to be pretty. But I also promised some friends I'd spectate the NYC Triathlon in Central park and I seriously did not want to miss that. I decided to just jog home, tape up my knee, refill my water bottle and reassess whether I had it in me to run another ten miles.

Part I Statistics

Warmup - 2.0 miles in 15:31 (7:46 pace); Avg HR - 134

Tempo Miles (5) - 6:22; 6:22; 6:22; 6:22; 6:20; Avg HR - 163

Cooldown - 2.72 miles in 22:29 (8:15 pace); Avg HR - 150

Maybe I should have stopped after that. Maybe that would have been the smart thing to do. Battered by the ground, punished by gravel, my confidence shaken to the core, I seriously thought about quitting at the point – for the day, for the week, and maybe forever. I was bleeding, upset and not sure whether I could handle any more miles at that time. But luckily, I didn’t let myself think. I was too smart for that too. I just went…

Sunday Mega Run (Part II – Run to Central Park for NYC Tri - 10.17 Miles)

On my way home, a constant cool breeze magically appeared which made it seem as if the weather wouldn't be all that bad for running the 10 miles into the city. So after my own "transition" of sorts at home - change into new clothes and long run shoes, grabbing new water bottle and GU, and taping up my nasty scrapes - I decided I needed to just go out and attempt this, even if I'm exhausted and tired, and rattled from my 2 falls. After all, I have friends who are just now getting onto their bikes for the NYC Triathlon, expecting me to be there for the run!

So I willed myself and got out the door, not knowing if I had enough energy to run all the way into the city. "Try the best you can and run as far as your body can handle." I had told my brother the day before, so how can I not heed those words now.

The trip was hard for me, harder than I could remember for a long time. I had to stop two times for more water and GU at mile 6. At a few traffic light stops (I was running in bike lane on a wide avenue) at mile 5 and 7, I asked myself if I had gone far enough and should just stop. Each time, I would beg for just one more mile and then stopping, and each time, I'd convince myself to just run on. While I was running, I kept trying to figure out why I was having such difficulty on this long run. Maybe my tempo miles were too fast? Maybe I did too many? Was my high mileage week finally catching up to me? Maybe I was overtraining? I don’t know. All I wanted was to be done! Finally I saw the gigantic Queensboro Bridge separating me from my friends (at mile 8) and once I decided to take the plunge to scale this huge monstrosity, I knew I'd make it after all.

After finishing up on East 72nd St at exactly 10 miles, I rested by the side of the road and spectated the final run portion of the NYC Tri for an hour and a half. It was so awesome to see all these amazing athletes all running strong with smiles on their faces pouring it on towards the finish. All their friends and families were so very proud of them. Reflecting on my klutziness and tough 20 miles to get there made me realize just how unathletic I really am.

I was really happy and proud for all of those who swam, biked, and ran today. Those are the real athletes. Those are the people I aspire to be. Until then, I will just have to stick with what I can be. I have to stick with what I know.

Part II: Distance - 10.17 Miles; Time - 1:18:46; Pace - 7:45)

67 total Miles. Chicago Marathon Training Week 4 complete. My highest mileage training week ever. All done.

Power of Perspective:Pediatric Obesity and Running

Earlier this week, while out on a long run, I listened to an NPR podcast that discussed the capacity for different animals to think and process thoughts. One of the key points the researchers were trying to make is that unlike other animals who think very concretely, humans are uniquely capable of thinking in abstract terms. We are able to dream, imagine and ponder possibilities and make real-life choices based on these machinations. Our capacity for abstract thought also gives us the ability to approach a problem from a variety of perspectives in order to arrive at an optimal solution.

This past week, with the announcement of Michelle Obama's campaign to fight childhood obesity by promoting health and wellness in America's communities, I've been finding myself having to discuss and teach this power of perspective to many of my obese patients who have been curious about the message but do not see themselves as avenues for change. Because most of the kids/parents I see come from obese families and underserved communities where the norm is to be on the heavier side, it is extremely difficult to impress upon them that their overweight is a detriment to their health, both old and young. It doesn't help either that some social advocates, researchers, and doctors choose to focus on the fact that obesity is in large part is a genetic disease and ignore the contribution of behavior and the environment entirely. As a specialist who sees and deals with pediatric obesity on a daily basis, I fail to see how impressing on my patients the message that certain genetic mutations that are largely unidentified that they may or may not have are causing them to eat more and metabolize less and become obese will help in any way to improving their long term health. It is somewhat of a fatalistic approach to take in my opinion. Instead, I choose to tell my patients that although genetics has predisposed them to a certain body habitus with its inherent increased risk for metabolic and cardiovascular complications, the lifestyle they lead and the dietary choices they make will go a long way in determining how those risks will play out. For families who have to fight this battle on a daily basis, it is much more heartening and inspiring to hear what can be done instead of focusing on things that cannot be changed. Let the experts and researches work on the gene and the genetics, I say. I'll help my patients modify what they can their everyday life to improve their health today. Sometimes, all it takes is a little change in perspective.

Lest you think that this obesity debate has nothing to do with running, have you ever not wonder how far/fast you could theoretically go? Science would have you believe that your ultimate speed is encoded in your genes. No matter how fast you train or how many weekly miles you put in, there's no possible way for us to outrun the Kenyans. On top of that, if you are in your mid-30s or older, science also says you've likely reached your max in terms of speed and efficiency. It's right there in your genes. You should just give up. But those of us who know better know that the training, the lifestyle, attitude, and the nutrition really does matter. We can maximize our athletic prowess by being diligent in the way we train, smart in the way we prepare, and healthy in the way we eat. Why else are there so many "older" elite athletes defying their age, crushing their races and taking home medals in the national and world stage?

So thanks for all the scientists and researches working hard everyday to define and limit our potential. I'm going to do my best to teach my patients the power of perspective and afterwards go out for a run!

For my sanity, please share stories of how the power of perspective resulted in success in your life - whether obesity related, running related, or something else entirely. Maybe somebody will read and be inspired to make a change. Thanks!

Greetings, Goodbyes and A Secret Revealed

As a general rule, I hate goodbyes - long ones, especially. They do nothing but incite negative emotions, pointless platitudes, and meaningless half-truths from the parties involved. But because I have such strong mixed emotions about this first opening month of the new decade, I feel as if I need to give it a proper sendoff before welcoming on the new month.

So...

Dear January,

Maybe we got off on the wrong foot. What, with the sub-freezing temps at the New Year's Eve Run in Central Park, and the three-day twelve hour weekend shift I had to work that long holiday weekend, I was seriously dreading what you had in store for me for the rest of the month. Although I was expecting some rain, some snow, and one or two colder days, the deep freeze you submerged me into for a couple of the weekends really threw a wrench into both my running and non-running plans. But despite our differences, particularly on what constitute normal weather for this time of year, you've turned out to be a tremendously successful month for me, and now I'm very saddened to see you go. Together, not only did we complete a 50+ mile training week on our way to 175 miles for the month (my highest January total ever!), we also met some new twitter friends, paced another to a PR in a half marathon, and attributed some non-running accolades as well (1st place in 16-team fantasy football, 2nd place in weekly pick'em game). But the achievement I'm most proud of is something that came as a complete surprise to me last week. It is an honor bestowed upon me by an awesome company (Saucony) at the recommendation of an astute runner/blogger (Thanks Dorothy). For as the calendar change to the month of February, I'm now a sponsored athlete.

The secret is now out. I'm an official member of the Saucony Hurricanes! It's been almost a week and I'm still a bit overwhelmed and not exactly sure how my running life will change as a result of this huge honor. I will definitely have more to say about this at a later date. For now, I must bid you adieu and farewell, January! You've been a friend and I've truly benefited from your company. Let's hope February and all the months after can take your cue and bring out the best in me as well. But whatever happens from here on out, this already has been a truly unforgettable year!

Sincerely,

The Laminator

A Prelude to Pacing

As a member of the global running community, I'm always fascinated in the myriad of ways by which our presence as individuals and as a whole enrich the lives and experiences of those within and outside that community. Some of us run races to raise money for charity. Others take on loftier challenges and bigger goals to bring attention and raise awareness for public health concerns (See Sara Stanley in RunRideInspire Project). Still others write blogs, engage in twitter, and produce podcasts that educate and inspire their audience with stories from their own adventures on the road. Heck, even the lonely runner who does none of these things but only complains to his non-running buddies about his ITB acting up in the middle of a weekend long run is contributing to the community by advocating for our sport and engaging others in a conversation about health and exercise. What a wonderful feeling it is to know that no matter who we are, no matter what we do, or who we know, as long as we're consistently getting out there, day after day, running, biking, swimming and staying active, we are all doing our part collectively and sharing our passion for everyone in our communities, our cities and our country to lead healthier lives.

Tomorrow morning, bright and early, I am heading into the city to participate in the NYRR Manhattan Half Marathon. For me as well as for a lot of the local runners I'm sure, it will be our first road race of the new decade. The excitement and energy for this 13.1 mile race through two loops of Central Park has been palpable on blogs, twitter, and facebook for the past few days. The race has been sold out for weeks and during my visit to the NYRR headquarters for bib and t-shirt pickup on the first day of registration, I overhead a conversation between the volunteers that they had to call in extra help because there wasn't enough manpower to handle the crowds at the t-shirt station. Wow!

Personally, when I was putting together my race calendar for the first half of the year, I never envisioned that I'd be running this race. It's still early in my marathon training cycle, I'm still building up my mileage slowly, and I'm nowhere near my tip-top racing shape. But when my friend Brandon asked me to consider pacing him for his PR attempt in this race a few weeks back, I did not have to waste much time coming up with a response. Unbeknownst to him, he inadvertently created the perfect scenario for me to participate, run, but not race this race! Not only will I be completing my scheduled long run for that week at a 7:15 pace that is perfectly comfortable for me, I also get to run in scenic Central Park, help out a friend, hang out with other Flyers and friends who I haven't seen in many months and develop my skills as a consistent race pacer! (I have serious aspirations of being a BQ pacer in a marathon later this year or the next, but that's another story for another day...) Since the inception of this idea, we've invited several other twitter friends to join us and our impromptu 1:35 pace team for the race tomorrow. I am absolutely thrilled, extremely excited but a little nervous at the same time. The Central Park course, as anyone who's ever run there knows, is extremely technical. There are so many hills, big and small, that to maintain the same pace throughout will be difficult to do. I will do my best to maintain a consistent effort and avoid having to speed up or slow down too much at the end. I sincerely hope I do a good job and everyone who runs with me will have a pleasant experience.

Best of luck to those racing this weekend, both here in the city and elsewhere! Let's all get out there and inspire!

Overcoming Inertia (Part III)

(Yes folks, there's a part III...refer back to Part I and Part II if you have to...)

But what about me? I thought to myself as I'm riding on the 7 express on my way home that night. At every stop the street lights flicker and the commuters ebb and flow to the rhythm of the moonlit sky. Am I being true to myself? Am I being true to Amy? Is this connection between Glee, inertia, and a happier healthier life applicable to me?

The superficial answer to the rhetorical question is obviously not. I am definitely not overweight or obese (in fact, if I could gain a few pounds, that would be ideal!), I run just about everyday, I walk everywhere, and about to start swimming lessons too. So the problem of inertia for me as it relates to exercise and activity isn't learning how to start moving, like it is for Amy. It is actually learning how to stop!

But in a broader sense, the issue of inertia isn't just about finding the motivation to start. It is also about maintaining a certain pace and direction of travel and having the courage to change course if the projected destination is no longer acceptable or desirable. For what good is it to walk and run and train and work hard to be active for the sake of being active if the end result isn't really what you want?

For me personally, it was this last question that I struggled with the most coming home from the office that night after seeing Amy. Although I was scheduled to start my sixteen week marathon training the next day, I was ill-prepared to do so because I hadn't yet settled on a plan. To be honest, I was initially planning on using use another Pfitzinger program as the basis for the genesis of my own training program just like I did in years past. But after experiencing a plateau in my marathon times the past two cycles with the various Pfitzinger plans, I have doubts whether I should be following Pfitzinger as blindly and closely as I did before. After all, do I want another 3:02 or 3:04 in my next marathon, or do I need to overcome my own inertia and try for something better? I know we all know the answer to that one. (I'll have more to say about this in my next post where I plan to reveal, discuss and evaluate my training plan for the NJ marathon in relation to what I've done in the past.)

The general point though is that even for those of us who treat running and athletics as a way of life, we still need to constantly examine and evaluate our training and our goals to ensure that they are compatible with our needs, our objectives, our schedules and where it is we want to go. If we find that one or more of these parameters are obsolete or no longer applicable, we must be flexible and adjust our training, goals, and expectations accordingly.

As you can see then, the problem of inertia and overcoming inertia is always there whether you're moving at 6 minute miles, 10 minute miles, or no miles at all - just as Newton predicted it would be more than 500 years ago! The question is whether we are personally and collectively willing to accept the challenge of overcoming the inertia in our own lives as well as inspiring others to do the same for theirs. When the time comes, I hope we are and I hope we do!

Overcoming Inertia (Part II)

I allowed the question to linger in the air for a few seconds while I plotted her height and weight on the growth curve in front of me. Her height was at the 75th percentile while her weight was way above the 95th. Her BMI was 42.5 kilograms per meter squared, which is actually an improvement from last year when she was measured to have a BMI of 45. "So how about it, Amy. Any clue?"

"No...not really." She mumbles.

"Okay. Let me help you out then. Listen, and listen close, because at the end of all of this, there'll be a test...Well, no, not really, but it might change your life so you better pay attention."

I laid down her chart and began my exam as I talked.

"So, let's start with some simple concepts. Common sense physics tells us that in a closed system, like this room, or your body, whatever, energy can neither be created or destroyed. Also, you'd probably learned that energy going in must equal energy coming out. You with me so far? All of this sound familiar?"

"Yeah. I remember something like that."

"Good. This is essentially Newton's First Law which tells us that the energy you expend on something should be equal to the energy that comes out, minus a negligible portion lost to the environment because of friction, etc."

"O...kay. So what does that have to do with anything?" she asks with a condescending smirk.

"Hold on, I'm getting to that. Well, if you take Newton's first law of thermodynamics AND his first law of motion, you know, the one that says that things in motion tend to stay in motion unless acted on by another force, and apply it to a fictionalized high school setting, you'd understand one of the reasons why everyone loves Glee..."

"I...I don't get it."

"Look, what is Glee essentially? It is a club made up of what most people would label as "freaks" that somehow find a way to resist societal pressures and bond with one another to become something truly wonderful. They share a passion through their singing and dancing and are able to collectively use their talents to be much better than anyone in the school ever thought they could be. In fact, the more they are mocked and laughed at by everyone else, and the more outside circumstances try to break them up, it seems the more cohesive they become and the better friends and singers they all become. Remember Newton and his conservation of energy? Yeah this is a perfect example of its application on a societal and high school level. It seems as if they are all able to gather all the negativity thrown at them by the outside world and channel them to become better singers. It is truly amazing, and I think it's what draws people to the show and their story.

"I guess I can kinda see that. But what about the new year's resolution thing and how it affects me?"

"I'm getting to that. But you know, before each of those Glee kids found success as a group, before they knew each other, and even before they knew they could sing, they each had to do some thing, something very simple it seems but very very important; something that again points back to Newton and his physics as applied to high school."

"What is it?" she asked, thoroughly intrigued now.

"They had to solve the problem of inertia."

"What?"

"Inertia, you know, the force that prevents you from moving forward. Newton's first law of motion. An object in motion will stay in motion while one at rest will tend to stay at rest, remember? Yeah, so they individually but collectively had to tackle their problem of inertia. Before they joined Glee Club, they had to decide for themselves whether they should go on with their present lives the way it is, or make a change and sign up for Glee Club. Translated to physics speak, they had to individually decide whether they will stay in motion at the same speed at the same direction, coming and going the same way everyday or whether they will apply a force and change the course of their high school lives by signing up for Glee Club. Without this first critical initial decision to overcome inertia, there'd be no singers, no songs, no club and no show! I believe this is the message behind their hit song "Defying Gravity", which is, in my opinion, their best song!"

"I like when they sang Don't Stop Believing in the first episode. That was really cool."

"Yes, that one is pretty good too. But the point is that the hardest thing to do sometimes is overcoming one's own inertia. The majority of people are so set in their ways that they reject any and every change, even when they know change may be good. This simple concept not only mirrors the attitudes of the Glee kids, but also underscores the importance of New Year's Resolutions, because you see, resolutions are nothing more than attempts by people to use the excuse of the new calendar year to overcome inertia and institute change in their lives. People who don't have resolutions are either perfectly content with their lives or are too lazy to do something about it. Since you are neither of those two things, I expect you to have some New Year's Resolutions the next time you come by to see me."

"Really?"

"Yes really. I want you to think about 3 things that you want to change about yourself. It could be about school, home, friends, your body, etc but it must be important enough to you that you are willing to work on it for the whole entire year. As you're thinking about it, I want you to really try hard to overcome your own inertia and answer the question for yourself...what is important to me? how can I make this one thing I don't like about me better? Whatever it is...come up with 3 things and we'll go over it next time okay?

"Okay." she says as I finished my exam. She gathers her stuff and turns toward the door. "Am I done?"

"Yes you are." I said, as I open the door for her.

"Defying gravity, that'll be me!" she says as she exits my office cheerfully. "You'll see, doc, you'll see!"

As I close the door behind her, I'm hoping she will choose her health as one of the initiatives she will improve upon this year. But honestly I have no clue. All I know is that I realized I needed to overcome my own inertia in terms of running and training to improve upon my performance and I was able to use this message to (hopefully) help out a teenager in her fight against obesity.

Maybe this running thing can make me a better doctor after all!

Overcoming Inertia, (Part I)

Runner friends of mine who are familiar with my professional work often ask how my understanding of human physiology affects my development as a runner. The truth is that although I can explain precisely the mechanism behind the conversion of glucose to lactic acid when glycogen stores are exhausted and anaerobic respiration at the cellular level dominates in the latter stages of a marathon, the knowledge of such facts neither facilitates its prevention or ameliorates its effects for me as I'm running. (as those who've read my last few marathon race reports have gotten to know!). Rather, I think my clinical expertise helps me the most when I'm resting, recovering, or preparing for a run - in sort of the daily grind of everyday life - because those are often the times when fluctuations in hormonal levels have the most effect.

Personally, I am more intrigued by the question of how running affects my professional life as a pediatric physician. I always wonder if there are things I learn from my adventures on the road that can be appropriately adapted to the clinical setting. It is often difficult for me to imagine how learning to appropriately gear down in anticipation of hilly terrain or fighting the tough patches during a tempo long run can help me become a better doctor to my patients who often suffer from obesity, diabetes and other chronic conditions where mere walking a few blocks is considered an extremely strenuous activity. Still, I am constantly looking for opportunities where I can use my experience as a runner to help my patients make better choices in battling and dealing with their disease.

One such opportunity presented itself yesterday as I was seeing my last patient for the day...

Amy (not her real name) sat with casual ambivalence as her mother gave me a brief rundown of how she got to be the way she is. "She was always a big kid growing up but every since she started developing, it's like she keeps on putting on more and more weight." She hands me the consultation request from her pediatrician and continues "We been to specialists, doctors, nutritionists, and nothing has worked. She'd lose a few pounds after starving herself for a few days but then her weight would go right back up again. Dr. B wanted her to see you to see if there's anything more to be done." I glanced over the consultation request quickly to pick out the pertinent information and sent Amy's mother out into the waiting room before continuing. Before she left, I was able to ascertain that Amy doesn't eat much at home, drinks juices and water at home, and has almost no physical activity

"Hi Amy, I'm Dr. Lam. It says here that you are obese, pre-diabetic and have symptoms suggestive of PCOS. Do you know what all these fancy terms mean?"

She shrugs her shoulders, pauses slightly for effect, than continues. "I guess it means that I'm fat?"

"And how do you feel about that?"

She shrugs her shoulders again.

"Do you think you're fat?"

She gives a slight nod before her eyes drift off into space.

"Okay...so what are we going to do about that? "Do you have any ideas"

She shrugs again, then silence. I let out a small sigh under my breath and walk over to the sink to watch my hands. Oh God, please, why now, why today...All I want to do is finish work, go home, run a few miles and get down to business devising my marathon training plan, and this teenager won't even talk to me. What do I do now?

I washed my hands, dried them with a few towel and turned back toward my patient. "I tell you what...let's not talk about fat for the rest of this visit...let's assume it doesn't even exist. But you have to promise to answer my questions, okay? So, how were your holidays? Did you make any New Year's resolutions for 2010?"

"No, I don't believe in New Year's Resolutions/"

"Did you watch any TV during break? What's your favorite show?"

"Glee."

"Cool, that's my favorite show too! It also says here in my chart that you are an honor student at the Bronx High School of Science. Have you taken chemistry or physics yet?"

"Well, I took chemistry last year and am taking physics right now."

"Good. So you must know about the Newton's Laws of Thermodynamics..."

"A little..."

Okay, so let me ask you a question...what does New Year's Resolutions and Glee have to do with Newton's 1st Law of thermodynamics and how does it relate to you?"

(to be continued...)

Ambitious Goals and A Little Birdy Announcement

Thanks for all the wonderful and supportive comments about my goals for the coming year. I have to say right off the bat that I realize that some of them might be a bit ambitious - running sub-6 for 4 miles and 7 min miles for 20 miles (both in hilly Central Park) - come to mind but I figured that if I'm not willing to challenge myself and take some risks with my running than i'll never know whether I'm ready to take my running to the next level. As my mentor used to advise me - Take every challenge as an opportunity to better yourself. If you win, you claim victory. If you lose, you gain experience. Either way, you're helluva lot better off than if you didn't bother to try! So there it is, my goals and expectations out there for all to see, so that we can come back at year's end and evaluate whether I'm a total jackass for setting myself up to fail or whether I'm a running genius, sent down from the heavens to bless these roads with my talent. Haha! Either way, this is going to be a fun, interesting, and provocative year for me! I'm so glad you all chose to come along (especially all the recent delurkers!) Welcome to the Running Lam show!

In the spirit of trying new things in the first year of a new decade, I've decided to do something I've never done before. Frankly, I don't even know how or maybe even why I'm doing it, but since I know there are many of you who do do it and those who have done it have so many good things to say about it (not to mention those that have badgered me endlessly about it last year) I've decided to get myself a twitter account! Yeah, it's shocking, isn't it? It's still completely a work in progress, but if you want to hear about my training for road races, marathons, and beyond, you can follow me there at @runninglam. I'll most likely follow you too. Once I learn the ropes of this new form of social media (for me anyway) and have everything figured out, I plan to twitter? (tweet?) extensively about my comings and goings on the road (and maybe the pool too!). Hopefully, I'll keep you entertained if not inspired by my tweets as I embark on all my running adventures in 2010!

A New Year, A New Decade:Running Goals for 2010

Hello blog-o-world, welcome one and all to 2010!

Now that I've gotten the obligatory pleasantries out of the way, let me say that I've already got beef with 2010. Yes, I know we're only two days in, and I know I made more mistakes writing 1/01/2010 than the NY Giants when they got trounced by the lowly Carolina Panthers 41-9 over the weekend, knocking themselves out of the playoffs (I'm hanging my head down in shame...) but please, please, someone tell me - what is the socially acceptable nomenclature to abbreviate the important events of this year? For example, we all know Chicago '07 and '08 were nothing short of a social travesty and Boston '09 was great because it was my first, but could you honestly say Boston '10 as Boston-TEN (because that sounds so awkward) or should you say Boston-ONE-O? Hmmm...while I'm at it, do we refer to this new decade as the decade of the TENS or the TEENS? And has anyone yet figured out the proper term for the decade we just passed? Sorry if this all seems so frivolous to some or most of you, I'm just so confused...

As for something that's not as confusing...I ran my 4 mile midnight race in Central Park on New Year's Eve and finished up 2009 miles for 2009! Yay for me! Although it may conceptually seem like an easy task, it was anything but. Not only was it windy and cold in the dead of winter on a night when all the sane people were partying and having a ball in heated houses and apartments, it also snowed heavily during the morning which left the roads slushy and slippery and drizzled and rained for most of the night. Fantastic! But despite all of that, I had an absolute blast running this race with my newbie turned marathoner running friend MT. We watched the fireworks at the start, regaled each other with memories of our favorite runs of the past year, sipped sparkling apple cider at the champagne station at mile 2, exchanged high-fives with walkers and runners in costume all along the course, and slogged our way through the four mile course in 44:28. For those counting at home, that's a 10:57 minute per mile pace, easily my worst ever in a road race! But again, it wasn't about the time...but enjoying the night with a good friend sharing our communal passion out on the roads. Still, I found out that climbing hills at that pace is not easy. Everything seems to drag on for so much longer when you're running slow. (Yes, I realize that fact should be somewhat intuitive, but it really isn't!)

I also took some time in between the miles (yes, I had a lot of time, haha!) to reflect on the past year and think about my goals for 2010. Although I might be disappointed with a few minor details, for the most part, I've had a tremendously successful year on the roads. In addition, I've also enjoyed all the new relationships I've fostered as a result of my running. I'm truly grateful for all my new real world running friends, my virtual world bloggy friends, and those who've managed to bridge both worlds. Whether you've never met me before, or have met me a thousand times, I thank you for knowing me and inspiring me and motivating me to be so much better than I ever thought I could be. Hopefully in time, I could do the same for you! (Toward that end, I have some exciting news to share in a few days...)

Below are my running goals for this coming year. Let's rock the roads for 2010. Who's with me?

My 10 Running Goals for 2010
1. First - I will enter my first ever triathlon, ultramarathon, or overnight relay race!
2. Two New Feet for Two New Runners - I will training two newbies to run their first long distance race (it's part of my Pay It Forward campaign).
3. Sub-3 - If you gotta ask, you must be new here...Sub-3 marathon, here I come.
4. As in 4 PRs - I will PR in the 4-Miler and 3 other distances (4 PRs).
5. Pentathalon - I will complete the final two legs of the Laminator Pentathalon (4-Miler in under 24 minutes and Marathon in under 3 hours).
6. Seis (which loosely rhymes with states) - I will run 6 out-of-state races.
7. Seven minute miles - I will volunteer to be the 7 min/mile pace leader for a Long Training Run in Central Park (16-20 miles).
8. 8 City Parks - I will find time to run in 8 different city parks this year.
9. 9 Distances - I will race 9 different distances this year (1M, 5K, 4M, 5M, 10K, 15K, 10M, 13.1M, 26.2M)
10. 2010 Miles - as in 2010 Miles for 2010.

Are you all ready for 2010? I know I am. I can't wait to get started.

Sayin' Goodbye to 2009:A Review of My Running Year

I don't know about the rest of you, but I am thinking of holding a mini-protest against the calendar! It's bad enough that Christmas came and went faster than my motivation to run after the Honolulu Marathon but in less than 24 hours, I have to say goodbye to a year and a decade? Who approved this craziness? Don't we have the right to catch our collective breaths first after the long glutinous holiday weekend before we are forced to think nostalgic on what we did or failed to do this past year? Shouldn't we have more than a few days to make plans and design realistic goals and resolutions before we're forced to welcome the new year? C'mon, Robert Frost isn't the only one who has "promises to keep"! I too have "miles to go before I sleep"!

Okay, maybe the last little bit is a slight exaggeration. The truth is that I've only got 4 miles to go before I can bid adieu to 2009. Right now, as I'm totally up my mileage for the year, it stands at 2005 and some change. This means, with an additional 4 miles, I will reach my goal of 2009 miles logged for 2009! How awesome is that? And you know what else...as luck would have it, there's a 4 mile "fun run" happening in Central Park on New Year's Eve with fireworks at the start and champagne for water stops out on the course! So guess where I'll be at the stroke of midnight as we welcome in the new decade? Let's just say I'm planning to set an anti-PR at this 4 miler and I won't care one bit if I am the last one in. Just save me some bubbly if you happen to pass me on the way into the finish!

As if you can't tell, despite my sarcasm, I'm truly excited to be participating in a race on New Year's Eve even if said race is only a fun run with a bib and no chip. I can't really think of a better or more fun way to end the year than to do so in a race with other like-minded people. And on top of that, I'll be running this one with my friend MT who ran her first marathon this year and who gave me this as a Christmas present/souvenir this past week:

Needless to say, this picture is going into my coaching resume.

I'm hoping to run into and celebrate with friends and Flyers before and after the race as well, so it promises to be a great night of fun! I am getting giddy with anticipation just thinking about the race. Rumor has it that there'll be many people running in costume for this one. Would I dare to discard the rules of social convention and join in the fun? Hmmm...decisions, decisions...

While you and I have the rest of the day to pontificate on this absurdity, let me take a moment here to review for you my running year. This year was definite fun, awesome, interesting and yet somewhat humbling for me running-wise. I ran my first ever 5K and my first Boston this year. For the first time, I also failed to PR in the NYCM. I ran a total of 20 road races and set 6 PRs in 4 different distances, although none in the marathon. I completed 8 half-marathons (having never ran more than 3 in any previous year) and set PRs 3 separate times. I also accumulated more miles than I ever did before although the average pace for each mile was noticeably slower than the previous year. I succeeded in traveling a bit for my races although I still have not yet gotten close to an age group award. I did not get injured although I flirted with danger multiple times and had severe muscle cramps in two of my three marathons. I celebrated my running by encourage several of my friends and my brother to enter their first race. I also coached a couple of buddies and several bloggers through their first marathon. I've learned that my body isn't a machine and I can't be as good a runner as I think I ought to be each and every day. I learned that the glory of winning doesn't necessitate despising others just starting out and that sometimes the best way to inspire is through no words at all. Finally, I've learned to appreciate my running for all its strength and weaknesses and to have faith, patience and persistence with the journey.

To all my blogger buddies and running friends, whether 2009 was your best year, your worse year, or somewhere in between, I hope you take some time to celebrate the highlights, learn from the mistakes and love and appreciate all you've got around you. Here's to a safe, happy and prosperous new year to all!

Final Report Card for My 2009 Running Goals (as declared here)
1. Run 1499 Miles

- CHECK (2009 for 2009!)

2. Set 4 New PRs

- CHECK (6 PRs)

3. Complete 2 legs of the Laminator Pentathlon - 4M in 24:00; 5M in 30:15; 10K in 39:00; 13.1M in 1:25:00; 26.2M in 3:00

- CHECK (5M in 30:13; 10K in 38:59; 13.1M in 1:24:14)

4. Run 4 races outside New York State

- CHECK (Boston Marathon, Long Branch Half, Lawyers Have Heart 10K , Philadelphia Half , Honolulu Marathon)

5. Run a race in the Bronx and in Brooklyn

- CHECK (Bronx Half, Cherry Tree 10M, Brooklyn Half)

6. Find a new place outside the city for a long (13 miles+) training run.

- CHECK (Palisades Run for 22 miles)

7. Coach, and/or encourage 4 new runners to reach their individual running goals.

- CHECK (2 friends - first marathon, 2 bloggers - first marathon, BQ marathon, my brother - first race ever!)

8. Participate in at least 4 Flyer running club events

- CHECK (LTR Pacer, 3 Bridges Run Leader, More Marathon Volunteer, Marathon Route Ten Mile Run Leader)

9. Run a sub 3 hour marathon

- FAIL (Boo! Closest was Boston in 3:02:21. Double Boo!)

Final Grade: A- [8/9]

Final Thoughts Before Boston

That’s it folks. My bus ticket is printed. My bags are packed. I’m leaving New York for Boston first thing in the morning. As I’m trying to anticipate what I’ll forget to bring once I leave (and I will forget), it’s beginning to dawn on me that this Boston Marathon thing is really going to happen. I’ve been fielding good wish calls from friends all week. I’ve been reading forums and books and articles on the marathon all month. I even did a podcast with a few friends from the Runners’ Lounge on the race a few days ago. Yet it was the simple act of packing and the prospect of leaving home that finally made me realize that this race is no longer a pipe dream and is really going down in three days…

"Are you ready to run this race?" Everyone around me has been asking for the past few days. "I don’t know…I think so." has been my patented answer. In a way, I do know since I’ve trained hard and feel pretty confident that this will be the race for me. In another way, I truly don’t because so many extrinsic factors beyond my control can ruin the day. All I can promise is that I’m preparing to give my all to run a smart, fast, and tactical race. So if the running powers that be are on my side on race day, I’ll bring home the sub-3 with plenty to spare.

To all you ladies and gents who’ve virtually come with me all this way, thanks for all the celebratory congrats on all the good runs and the kind encouragement on all the bad ones. Words really cannot express how appreciative I feel for all of your support. You people are simply amazing! I really would have never been so inspired to train for this race if it were simply me. But since I felt such a collective virtual presence on all the training run and races, I simply felt obligated to always put forth a good effort. And now that that effort has carried me all the way to the Boston Marathon I sincerely feel very blessed and grateful. Even though all of you won’t be around in person on race day, you all will virtually be with me as I run this race.

So look for me on Patriot’s Day in the third corral of Wave 1. My race bib number is #3135 and I’ll be rocking Boston with a bandana on my head and a whole blogosphere out cheering for my success. It’s going to be a great race, and I officially cannot wait. Alright Boston. Bring. It. On.

So check me out on race day (you can use Athlete Tracker on the B.A.A. website), and I’ll follow up with all of you on the other end of Bolyston! Enjoy the race everyone!

My Motivation: What Running Boston Means To Me

As a runner, by default, I’m a creature of habit. Before every marathon I’ve run so far, I often like to make a list of 26 names for whom I’m running. I do this so that for every single mile, I have someone to imagine a conversation with in case I get bored and need motivation to get through the rough patches. Some people use mantras, others hum songs, but this is what I do to inspire myself as I’m running the course. This time however, as I sat down to construct the list of names to be used on race day, my mind drew a complete blank, which was somewhat shocking. So I asked myself a simple question. For whom are you running the Boston Marathon? What does running Boston mean to you? I waited patiently for my mind to settle on an answer and this is what it’s telling me…

Boston is not just another marathon. The course, the crowd, the history, the tradition, and the athletes, combine in a powerful and magnificent way to create a magical experience that is unlike any other. No matter how many previous other marathons you’ve run before or how many others you will run, this marathon is and always will be a special race. It is your First Boston. You’ll be honored and cheered, celebrated and congratulated more than ever before as you run the course, for the simple act of receiving the privilege to toe the line in Hopkinton is already an accomplishment all onto itself.

So even though you’ve run other marathons in dedication to family and friends, both virtual and real, this one for all intents and purposes, is strictly on you. For the first time in a long time, they’ll be very few friends on the sidelines looking for you. There won’t be the usual personal cheering zones at assigned street corners scattered along the course as you’ve come to be used to. There won’t even be Flyers station handing out PowerGels at Mile 19. This is Boston, Lam, not New York, but you’ll be fine. You’ll be more than fine. You’ll run a spectacular race in a historic marathon and will love every second of it.

But if you should have trouble and feel out of sorts on the course, remember the long months of waiting and tedious hours of training it took to get to where you are today. Remember how you ran a 3:11:33 in 2006 and missed out on the BQ by 33 seconds. Remember how you finally qualified a year later in 2007 NYC and still couldn’t run the race the following year because you broke a collarbone and couldn’t run for months. Most of all, remember how hard you’ve trained this winter, out in the snow, out in the cold, when it’s dark and gloomy and slippery and wet, and all that pushed you out the door each day was the passion to run and the resolve to prove to everyone else around and most of all to you, that you are a decent marathoner and deserve to run Boston. Yeah, remember that, because this has been a long journey, and you’ve come so far in preparing your body to run with the very best out there that day. Laminator, you have a date with destiny. Seize the race, run your heart out, take no prisoners, and enjoy the ride!

This is what my mind is telling me as I’m packing my bags with race day now just four days away…

Fast or Slow, Who’s To Know?

Speed is relative, that we know. Unless you are in the top 1% of the best athletes on the field that day, or have aspirations of carrying home a trophy, an age group award or a moment of public recognition, there really is no incentive to try so hard to race your very best, when it’s obvious that there will always be someone who finishes ahead of you and behind you in every race, unless you’re striving for your own personal goal. From that perspective, comparative racing terms such as fast and slow really ought to have no meaning, if you’re really racing for your own sake. To put it in another way, if we were to enter a race with no other participants, and we ran in accordance with our own perceived effort with no garmins, watches, or digital clocks, would we know if we were running fast or slow that day?

I’m been thinking quite a bit about that the last couple of weeks after two new members in my running club was introduced to me earlier this month on a group run and as if on cue, the first words out of their mouths were “Oh wait, yeah I know you, you’re that really fast guy right. No I can’t run with you…” It was at least annoying if not bordering on the totally inaccurate. First of all, they can’t know me, since I don’t know them. Yes, they might have heard of me, but even if so, since when does hearing about someone (celebrities not withstanding) equate to knowing someone. Secondly, since fast is a relative label, how do you know I’m fast (much less really fast) without knowing the company I keep or people I race against? In my world, 2:50 marathoners are fast, 2:40 guys are really fast, 2:30 people are sub-elite, and 2:20s are the truly elite, and since I’m not even within striking distance of fast yet, I feel quite uncomfortable being associated with those guys. Finally, I resent the fact that just because I fit a certain stereotype because of an inaccurate perception that others have of me, I am ostracized because of my speed. Arrrgghh…this drives me crazy because it is so contrary to why I train myself to run fast in the first place.

If you cared to read over my list of “why I run”, the first reason I listed was to be athletic. And while it’s true that I get some personal satisfaction of being now considered a good athlete when I was always ordinary at best in every sport I’ve tried previously, that was really only a secondary endpoint. The primary reason I train so hard is to be fast enough to run with everyone else. Ever since I could remember, whether it was snowboarding, go-kart racing, or canoeing downstream with friends, if we were out there for long enough, I was always the one bringing up the rear. On some level, it was not only embarrassing but also somewhat dangerous because I’d at times fallen so far behind the pack that I’d get lost finding my own way back. Needless to say, this traumatized me to no end growing up, and to this day, I will not go camping or hiking with friends without having a set of directions on me at all times.

That is at least part of the reason I’m motivated to run fast. I just do not want to ever be forced to bring up the rear again. I want to keep up even if it’s a group of Kenyans (or those blazing Central Park Track Club guys) that I happen to be running with. But by the same token, I will always adapt to the slower runners because I’ve been there and can empathize very readily with the helpless feeling of not being able to keep up. This is always a tricky situation for me. I struggle with having the confidence of a good distance runner while at the same time hoping to never forget how to enjoy myself if I have to run a little slow either. It’s really an up and down, ebb and flow, kind of dynamic relationship with me and speed. But truthfully, for me, I wouldn’t really want it any other way.

After some thought this week, I think that’s the mindset I want to bring with me to Boston. I want to race fast enough and well enough to justify my training, “to keep up with the guys” so to speak, while at the same time, run slow enough as if I’m hanging with the back of the pack out on a long run to enjoy the excitement and the scenery. I don’t know if this is the right attitude to have as someone preparing to break 3 hours in a marathon, but in order not to psych myself out by making the race something bigger than what it already is (it’s Boston for god sakes!), I believe it’s the most appropriate one for me.

An NYC Exclusive Showing of “Beyond The Epic Run”

If you don’t reside in NYC, I apologize…this post isn’t quite for you.

But if you are, congratulations! You’ve just been invited to a private screening of “Beyond The Epic Run” courtesy of me, The Running Laminator. You’re welcome. You see, a short while ago, I was contacted by a member of their marketing team inviting me out for this screening. When I replied that I would be available that night, they asked if I wanted to bring my readership along. Why of course certainly, I replied. Where kind of blogger would I be if it weren’t for my loyal readers, especially those that live here in the city. (No offense to those loyal friends of mine that live beyond the city borders…if I could bring you all here, you know I would.)

Anyway, this feature film documenting the journey of a Swiss couple who took 5 years to travel on an epic journey across Europe, Africa, Middle East, Africa, and the United States, will be shown on Monday March 2nd at 7:30pm at the Anthology Film Archives at 32 2nd Avenue In New York City. If you would like to come and see this awesome and inspiring reality film with me and other likeminded NYC bloggers, please respond in the comments or drop me a line with your name and contact info at therunninglaminator@gmail.com. I’ll be sure to add your name to the guest list. (As if the movie itself wasn’t exciting enough, I hear we’ll be able to meet the film’s producer after the screening for a Q&A session as well! How awesome!)

Oh yeah, and did I forget to mention that this event is FREE!

Here’s a bit more about the film from the marketing department:

“Beyond the Epic Run” is a feature length documentary reality film about a Swiss couple who live their dream to run around the world. Together, Serge and Nicole Roetheli leave on an epic adventure that leads them out of Europe, through Africa, the Middle East, Asia and the United States, testing their boundaries, strengthening their minds and challenging their bodies. Running the equivalent of a marathon every other day, Serge the endurance sports runner runs nearly 25,400 miles in five years while wife, Nicole, using their personal camera as she rides her Yamaha motorcycle, captures the footage used in this film. Excerpts from her personal diary reveal experiences and accomplishments throughout their journey together.

Serge ran more than 25,000 miles over five years with Nicole behind him. They traveled through 37 counties on six continents. While they were running through Africa, they both caught Malaria and almost died, but Serge and Nicole kept on tuckin’. It’s an amazing story of an athlete --and a loving wife’s--physical and mental strength. They risked everything for this experience. Very inspiring for anyone trying to overcome any challenge!

Here’s the trailer for the film:



And an interview with Dean Karnazes about the film.



For additional information about the film, please visit www.beyondtheepicrunblog.com

If you can come out to participate in this incredible and exclusive event, please do. It promises to a fun-filled and inspiring night for all runners and bloggers! Just let me know so I can let them know. Thanks, and I hope to meet all of you on Monday night.

Lessons Learned: Patience and Diligence

At the conclusion of last week’s Q&A with Bernard Lagat and Kara Goucher, they were both asked for one piece of advice to give to any up-and-coming runners. Be diligent in training, set goals, but don’t think of yourself as a failure if you don’t completely reach your goals. Just because you didn’t get there doesn’t mean you didn’t improve as a runner. You did, you totally did. You just have to be patient and have faith. One day you’ll get there if you train hard, train smart and have patience.

I’m paraphrasing a bit because I don’t remember their exact words, but that was the gist of their message. As I was walking home that night, I thought about how ironic it was that in a sport that celebrates speed, competition, and beating your fellow man to the finish line, the most important lesson to be learned was how to slow down and be patient with yourself. A part of me (albeit a slight part) wondered if that were all a ploy to discourage any aspiring racers from training as hard as they do. Maybe it was all a big USATF marketing campaign to thwart off the competition!

Frankly though, I totally dig their message because I tell myself the same thing after every run that didn’t go as well as planned. So even if I don’t run as fast, as far, or as well as I thought I was capable of, the training itself was still valuable because it is all a process of getting “there”, no matter what or where “there” is. Even though most of my loyal fan base will probably not agree, I am much more lenient and forgiving of myself than I used to be. With knowledge gained through experience, I’ve learned not to let one DNF, DNS, or a particularly bad workout ruin my confidence in my own running. I trust my training and my body enough not to worry about what will happen to me at mile 20 of the Boston Marathon if I couldn’t finish a long run or two a few months before the race. As long as I train hard but smart, and within my own abilities, and not get injured, the sky’s the limit for what can happen in the race. I am certain of that.

As with all good things in life, everything comes to those who wait. Patience and diligence. I believe these are the essential characteristics of a successful miler and marathoner…as best exemplified by Bernard and Kara in the Millrose Games. By their dominant performances, I’m inclined to believe that one day in the way distant future, in a race no one cares about, I can be just as perfect too. Well, here’s to hoping anyway.

Meeting Some Running Heroes

Living in New York, I don’t usually get too excited when I see the occasional celebrity traveling about town. Most of the time, depending on who it is, I’ll rarely even do a double-take to verify if the celeb is who I thought he/she was. Tonight was the first night I ever found myself somewhat awestruck by who I was talking to.

It all started when I showed up in RUN NYC tonight, hoping to meet a couple of the elite runners who were coming to the city to run in the Millrose Games being held in Madison Square Garden tomorrow night. Because I decided to join the group for a quick training run prior to the Meet and Greet session, I was slightly out of breath and sweating profusely when I first entered the store. There was a handful of people who were already there, but definitely not the huge crowd I was expecting for an event of this magnitude. This was good for me because within five minutes of my entry, I somehow found myself standing in front of this guy talking about running.

In case you are not a runner, did not watch the Beijing Olympics or one who doesn’t following the sport (in that case, I’d wonder if you’re REALLY a runner), that’s Bernard Lagat, the winner of the 1500m and 5000m races at the U.S. Olympic Trials last year in Eugene, Oregon. He was here to run the Wanamaker Mile tomorrow at the Millrose Games. Ever since he became the first ever world champion at the 1500m and 5000m simultaneously when he won both event at the Osaka games in 2007, I have known about his story and consider him one of my running heroes. So imagine my surprise when I found myself standing right in front of him with his hands extended awaiting mine in a handshake. It was a thrill and a half for me. I shook his hand, told him I was a big fan, and proceeded to spent about 5-10 minutes talking about racing, training, and the mental preparation the night before a big race. He gave me some sound advice on what I could do to improve my strength (more hill training) and my general speed (shorter, but more intervals). I thoroughly enjoyed our conversation and learned a lot from our talk. He was the consummate profession and a really down-to-earth guy. In my mind, it proved once again, that runners, even the elite ones, are genuinely good people.

U.S. distance running, Kara Goucher, strolled into the store and joined Lagat on the stage for a Q & A session. For those who are unfamiliar with Kara’s story (shame on you), she is a gifted runner who made the transition from short distance track to marathoner runner late last year. Like Lagat, she also represented the country at the Beijing Olympics and competed in both the 1500m and 5000m race distances. After the Olympics, she made her marathon debut in the New York City Marathon, and finished 3^rd with a time of 2:25. Before her, it had been 14 years since the last time an American female stood on the podium at a New York City Marathon. Currently, she is training to run her very first Boston Marathon. She is also here to run in the mile at the Milrose Games, an event in which she is the defending champion. I can’t lie. I have a special affinity for Kara because we share so many similarities. We both call Queens our hometown, we both made our marathon debuts in NYC marathon and we’ll both be running our first ever Boston Marathon in twelve short weeks. During her session, I was struck by how candid she was about her diet, her training and her general approach to running. She runs about 95-100 miles a week, does not really do additional cross-training and tries to eat a well-balanced diet all year round, regardless of the race she’s preparing for. I train with the same philosophy (except my mileage is about half of hers) so it was refreshing for me to hear that an elite athlete trains the same way.

After the brief session, we all got to go on stage and meet both athletes in person. I shook Bernard’s hand, got his autograph and wished him good luck in his race tomorrow. Then I moved over to Kara where I spent a few minutes telling her about our similar running stories. She admitted to me that she was also slightly nervous about Boston (because “it’s not New York) but she’s running more volume and has more time to train than she had in New York. I told her that I’m trying to train diligently and maybe break 3 hours in Boston. She wished me luck and posed for a picture with me. Afterwards, she said I should come by and say Hi if I run into her at the expo. I told her I most definitely will and wished her the best of her luck in her race tomorrow.

I left the store very inspired to run well this year and feeling like I had just met running royalty. For some reason, I don’t think I’ll have much trouble motivating myself to get up early this weekend for my long distance run. All I got to do is think to myself, Hmmm…what would Bernard Lagat and Kara Goucher do?

What Do You Believe?

…because today, on the historic inauguration of our 44^th president, signifies not only a celebration of our national heritage, but a promise of a new America and a new freedom…

Today’s post comes to us from a seven-year-old named Tarak McClain, who was born in Thailand but lives in Austin Texas. Last year when he was six, he was asked by his teacher on the 100^th day of kindergarten to bring in a hundred things. But while the other kids in his class brought in a hundred cotton balls, pecans, and Cheerios, Tarak brought in a list of his 100 beliefs.

Below is an excerpt of his list…but instead of reading it, you should really hear the author recite the list himself [Click on the Listen Now button in here]...it's really worth a listen.

Thirty Things I Believe

by Tarak McClain

1. I believe life is good.
2. I believe God is in everything
   
3. I believe we’re all equal.
4. I believe we can help people.
5. I believe everyone is weird in their own way.
6. I believe hate is a cause for love.
7. I believe that when I meditate I feel peaceful.
8. I believe we should be generous.
9. I believe brothers and sisters should be kind to each other.
10. I believe kids should respect their parents.
11. I believe I should not whine.
12. I believe people should wake up early.
13. I believe people should go outside more.
14. I believe in nature.
15. I believe people should use less trees.
16. I believe we should help the Arctic and rainforest animals.
17. I believe people shouldn't throw litter on the ground.
18. I believe people should not smoke.
19. I believe God is in good and bad.
20. I believe in magic.
21. I believe people should not give up.
22. I believe love is everywhere.
23. I believe that God helps us to have a good time.
24. I believe we live best in a community.
25. I believe we can protect people in danger.
26. I believe we should help the poor.
27. I believe it's OK to die but not to kill.
28. I believe war should not have started.
29. I believe war should stop.
30. I believe we can make peace.

*This article was inspired by the “This I Believe” series from NPR, and can be found [here]

To this wonderful and inspiring list, (my personal favorites are #1, #5, #13, #21, #22, #24 and #27) I'd just like to add one of my own:

• I believe we should listen to our children more.

Hope you all can find time today to think about what you believe on your runs today.