This past weekend I ran the Santa Rosa Marathon. This was Murphy’s Marathon for me. Just about everything that could go wrong went wrong on the this race day. It started out with me waking up late because I did not hear my alarm. I’m in the habit of setting my alarm on silent so that I don’t wake my wife when I get up for work. In my haste to get to bed in the hotel it didn’t click in my brain that I actually needed to wake up my wife so she could drive me to the start of my race! Getting up late meant that I ate about 45 minutes later than I wanted to. Instead of having two whole hours to digest my breakfast, I only had an hour and fifteen minutes. I got to the start line in time, took my gel, and found my pace group. I was looking to qualify for Boston that day and I felt really good. Right after the first mile my pace group took a wrong turn. It only added about 200 yards to our race so it was not a big deal. What was a big deal was the throng of people from the pace groups that were ahead of us, screaming past on the narrow trail we were on, trying to get back on pace. They also went off course and added close to a mile to their race. It made for a pretty congested first few miles.
- I ran my best half marathon in the first half of the race
- I beat my marathon time from my previous bout with cramps by about 10 minutes
- The race was sponsored by DeLoach Vineyards and I got a bottle of wine for running (two actually because I signed up at the CIM expo last year).
- Institute long term testing and monitoring of athletes with cut and dry penalties. No testing – no competing. Period. After you get your testing program compliant and have six months of data on your athletes you are welcome back into competition. No questions, no negotiations, no last minute deals before the olympics.
- Ban coaches and athletes if either one is caught. Your coach gets caught with some drugs, you cannot race. An athlete gets caught with drugs, coach is banned from coaching athletes in international competition. Athletes need to take more responsibility for what is going into their bodies. There needs to be real consequences for cheating coaches – going after their livelihood and professional reputation should be a solid deterrent.
- Athletes need to unionize. Without a strong body not directly in the pocket of shoe companies, we are going to get more of the same. With a strong labor organization (a la major league baseball) sanctions (and reinstatements) would be supported by both athletes and the governing bodies. Right now there is no incentive for anyone to change and clean athletes have no voice in the process.
What is specificity in run training?
Why not run at race pace all the time?
What does this look like in training?
When to do what run
The long run should be done once a week. Depending on how many days a week you run you can do a tempo/interval run once or twice a week. If you are brand new to running, have a history of injuries, or are over 40, I’d recommend once a week. Strides should be done after every easy run. They are also a great addition to a pre-race warm up routine.
Let me know what your favorite type of run is in the comments.