Rock N Roll Arizona Marathon Recap

A Runner's Ramblings: Volume 6; 2nd Edition 
52.4 miles raced in 2011
Race: Rock N Roll Arizona Marathon
Place: Phoenix, AZ
Miles from home: 660 miles
Weather: 50-70s; Chilly and bright sunshine

I made no bones that I had two goals for this race

1. to run a sub-3 hour race 

2. more specifically a 2:57.   

For those new to my madness, I like to keep myself entertained in marathons by choosing exact times to knock off.  For example, in Dallas in December I ran 3:02 which was the last time between 3 hours and 3:30 I had never run (meaning I have run a 3:01, 3:03, 3:04 etc at one marathon or another somewhere in my travels.)  Next on the list of times not run? 2:57.  I had run 2:58 on three previous occasions and a 2:56 was mine in the Hangang Marathon back in 2008.

Being such a numbers guy I was quite surprised when I learned just last weekend after running a 2:59 at the Mississippi Blues Marathon that of the 76 times I have run a marathon within 7 days or less of running another I had never run consecutive sub-3 hour marathons.  This seemed impossible.  I had 16 sub-3s to my credit, surely two had been back to back.  Nope.  There had been many closer permutations of this but never had I run them consecutively.  Well then, here’s my chance.

I spent the two days prior to race in my usual spot – signing books at the expo.  I was working with Sof Sole for this race as I debuted a yet-to-be-released-to-the-public insole in my K-Swiss shoes.  I spent a few minutes catching up with Steve Scott (the most prolific sub-4 minute miler in the history of running) and also talked to both Frank Shorter and John Bingham.  On the side of the aisle of people you do not know, I once again was privy to the stories about successes and failures ailments and goals and dreams from the assorted masses gathered at this race.  After now more than two years of doing this lecture and book signing circuit, I never get tired of seeing the wide eyes of newbies, learning about the sport itself from people who have forgotten more about it then I know, and laughing at those who don’t realize I am the guy next to poster when they either say “That’s impossible!”

Some of my closest friends in the world I owe to this fantastic but exhausting lifestyle.  And for the thousands I can say are more acquaintances than friends, I wouldn’t want anything more than the fact that they too feel they can share their life and stories with me.  And now that I will be working with Sof Sole at various Rock N Roll races, ones where there is a much larger percentages of people taking that first step into marathoning, I have a feeling the experiences of mine I share with those will be far outnumbered and outclassed by the awesome experiences that get shared with me. Every time I sit down to  new expo, knowing the next two days will be long ones indeed I think: "Here we go again” and sigh.  When I finish I think “Can’t wait to do this again!” and smile.

Mississippi Blues Marathon Recap

A Runner's Ramblings: Volume 6; 1st Edition 
26.2 miles raced in 2011
Race: Mississippi Blues Marathon
Place: Jackson, MS
Miles from home: 1746 miles
Weather: 30-40s; Chilly and bright sunshine

For the third year in a row, I started my running and racing in Jackson, Mississippi.  And for the first time, the temperature and weather behaved exactly how it should for the deep south in January- darn near perfect.

When I look back over this race it always surprises me of the numbers.  There were just about 700 marathoners in the race.  However, it feels so much bigger.  It feels like you are part of something more important and more special.  With every "Thank you for running in Jackson!" you receive from the volunteers on the course you get this sense you are wanted and appreciated.  From the warm hospitality to the fantastic finisher's medal to the succulent beef wraps at the end of the race (oh so yummy and I am taking credit for that one!) this is a race that should be on your calendar next year.  Period.

Prior to the race I had the distinct pleasure to be the special guest of the Mississippi Beef Council.  Signing books out of their booth I was able to tell those who always wondered how I fueled myself, well, how I fueled myself.  With beef being a major part of my diet, and one that I find incredibly healthful, it was awesome to experience so much feedback from other runners who incorporated beef in their diets as well. And for those who did not, while they are missing out, it was also excellent to hear their viewpoints and exchange information.  It is always fantastic to have intelligent conversations with people who have differing viewpoints but respect each other enough to allow the other to have those different opinions.

The expo itself was a treat as i got to see so many old friends.  This was my 6th trip to Jackson in the past two years.  I couldn't definitely see someone living here for quite some time.  Not me.  Why?  Because I would melt into a puddle during the humidity of the summer.  But if they ever dome this place, I am there!

New Year's One Day Race Recap

A Runner's Ramblings: Volume 5; 39th Edition 
1025.4 miles raced; 350 yards swam and 9 miles biked in 2010
Race: New Year's One Day Race

Place: San Francisco, CA
Miles from home: 741 miles
Weather: 40-50s; Intermittently rainy

In 2007, I wanted to end my year of running by doing a race which started prior to the New Year and ran over the 12 o'clock hour.  However, I did not get into the race lottery.  In 2008, I spent the New Year taking care of a drastically flu-stricken girlfriend.  Last year, I wanted to do a fun race on a looped course in Wyoming but two weeks prior the race was canceled due to lack of funds. (I think that was the reason.)  So, I decided to make my own adventure and ran for 6 hours around the park across the street from my house. I surprised myself with 43 miles.  Given the fact I was merely running for fun, by myself, I was quite pleased with this total.

This year, I had originally planned to be in Florida to take on a 12 hour event but life intervened as it so often does.  The race venue changed to San Francisco and the race changed to a 6 hour event, instead. With the month of December being one of the toughest months I have had to deal with in quite some time, the mere fact I showed up on race morning surprised me - especially when travel snafus made what was already going to be one of the most convoluted travel weekends I have ever had (long story) even more crazy.  But, I arrived in San Francisco ready to take on the 6 hour challenge with extreme melancholy making me almost wish a few hours later that I had left my heart in San Francisco. However, I had a plan and a goal and that was to run 48 miles (a 7:30 minute mile pace) or potentially more.

I had previously ran this exact same course two years ago and found that even though there is probably only about 3 feet of elevation change per loop (at most), it seems to be a relatively tough course to do loops around.  Perhaps it is the three 90 degree angle turns and the one even sharper in degrees that add to the level of difficulty.  I know in 2008 it was the very unseasonably warm Halloween weather which took me from hoping to run close to 80 miles to barely eking out 68.3 miles. The weather for this race looked far more palatable but storms were looming.  Regardless, the race needed to be run.  I was as ready as I knew I would be.

1st Hour - 8:56, 7:52, 8:01, 7:58, 7:57, 8:00


The course loop is an uneven distance of 1.06 miles which doesn't sound like it will throw you off much from just a standard mile.  However, it is just long enough that if you plan on running say, a 7:30 minute mile (as I was), the extra .06 means your per-loop time is actually almost exactly at 8 minutes.  I cannot begin to tell you how many times I forgot to factor in that extra .06 in my calculations on this night.

When the race started for me the 24 Hour people had already been running for 9 hours and those in the 12 hour boat had 6 hours under their shoes.  I get demoralized in races when a relay team passes me - I can't even begin to fathom how annoying fresh legs were to those already hours upon hours into their respective runs.

I spent the first loop running with a trail runner from the greater San Francisco area whom had never done such a timed race as this.  Erik was his name and he seemed like he had a good battle plan.  I obviously wanted to take the first lap a little conservative but when we went through right at 9 minutes, I realized I needed to pick it up some.  There was no way I was going to average 8 minute loops at the end of the race without a few under that time in the first hour.  I bid Erik adieu and picked up my pace.

As each loop went by I was a little concerned that, while not pushing too hard, these 8 minute loops did not feel as easy as I hoped they would be this early in the race.  However, mentally, the first hour went by very fast.  For that, I was quite pleased as I had a million thoughts going through my head.

New and Different Races in 2011

For me, 2011's athletic endeavors plan is to try things new and different, and for the most part, on the shorter side of things. Beginning 2010 with some 50 milers in prep for the 202 miler in April and then ending the year with my 6 Hour Run in San Francisco (recap coming soon) book-ended a year of doing some ultras for me.  Don't get me wrong, I will still be enjoying the occasional marathon or ultra but for the most part, my focus is on trying to see if I have any fast-twitch muscle fibers left and to utilize them, when my traveling and working schedule allows, in the triathlon.  However, without a doubt, some longer races will be calling my name.  the first one up in 2011 of any particular note is the 1st Annual Sandbox Indoor Trail Marathon on Valentine's Day Weekend.

I definitely had not really planned on spending Valentine's Day this way not too long ago but this seems like a wonderful way to take on a new race. Based in Wisconsin in February (I actually just got cold thinking about it) the Sandbox Indoor Trail Mararathon is very intriguing to me for two reasons.

1. Back at the turn of the last century, indoor races of very long length used to back arenas.  I like this homage to the past.
2. The indoor marathon has been done before but I can't say a trail one ever has.

Consisting of 105(ish) laps of what basically looks like an upturned Capital letter "E", the course runs on the Sandbox Arena floor used mostly for motorcycling events. This just looks so unique and fun!

Given the oddity of the course and what looks like no less than 1260 turns (yeah, seriously), I had a feeling the footing might be a little on the potentially shifty side.  As such, I have decided I will be wearing a pair of ICESPIKE in my shoes for the race to help with traction.  It will be an test I have similarly done before given I wore the ICESPIKE product in the Rocky Raccoon 50 mile last year.  They provided excellent traction and didn't even bother me on some of the semi-paved portions of the race.  Now I get to see what they will do on this surface as well.

In any event, it promises to be a marathon unlike any I have ever done, and once you have done 125 (and counting come race morning) sometimes a little variety is good.   Registration is now open and I hope to see you there!

Interview with Ryon Lane

I recently sat down with Ryon Lane, otherwise known as the Runner with the Broken Neck. Ryon recently ran the NYC Marathon in November.  He ran that in 2:58:37. He did this just two years after breaking his neck in a beach accident.  As the year comes down to its final days, I felt it was as great time to share his wonderful story with my readers.

How did you break your neck?

On September 18, 2008, at a work beach event, I raced a co-worker into the surf, dove through a wave, and struck my head on something below the surface, presumably a sand bar. I've never been back to that beach in Santa Monica.

How severe was the injury?

My injury was very severe. I fractured my C-4 (cervical) vertebra in half, shattered all of the spiny processes attached to the back of the vertebra, and severely herniated the disk between my C-5 and C-6 vertebrae. During surgery, my surgeon inserted a cadaver femur crafted into the shape of a new C-4 vertebra into my neck to replace the destroyed one, replaced the herniated disc between the C-5 and C-6 vertebrae, and fused my cervical spine from C-3 to C-5 (including, obviously, my new C-4 "vertebra").

2010's Marathons in Review

When I started 2010, I knew the only thing that really mattered was putting the finishing touches on getting in shape to run the 202 mile American Odyssey Relay.  This meant I was pretty sure that at no point in the year would I be setting a marathon personal best.  Training to run a fast marathon simply did not go hand in hand with training to somehow run 202 miles.  And if I did successfully run it I doubted I was going to be in any sort of shape to try and run a fast marathon after it.

So the year held a lot of promise but it also held a great deal of doubt.  And sometimes that is a wonderful combination!  I hope you enjoy my year of marathoning in review.

They were tight too.

Kiawah Island Marathon Recap

A Runner's Ramblings: Volume 5; 38th Edition 
984 miles raced; 350 yards swam and 9 miles biked in 2010
Race: Kiawah Island Marathon
Place: Kiawah island, SC
Miles from home: 2195 miles
Weather: 30-50s; Rainy
 
When you are pretty darn sick for one marathon and you do another one 5 days later, chances are pretty good you are still going to be pretty darn sick. That is, more or less, the background of this particular race at the Kiawah Island Marathon.  However, fortunately, I went from horrific throat pain to your simple headache, fever, and runny nose.  Honestly, that was a major improvement. At least now I could drink on the course!

But the race forecast called for just about a perfect day for running which made me smile.  If that didn’t meeting some fantastic people prior to the race during my book signing definitely did.  Races with smaller expos are always ones that play right into my wheelhouse. Without so many distractions or vendors next to me trying to get people to check out their balance all the time, I can actually carry on conversations with people. You get to know even more about them than usual. You get to reassure some runners that it is smart not to run with a stress fracture. Others get to inspire you with stories of how they are competing in the Athletes with Disabilities division. Still many more quickly become fast friends, in spite of my sniffling and occasional sneeze.

When the day came to a close on the expo, I was ready for bed. I had hoped that I would miraculously feel better prior to the race but it simply wasn’t going to happen. I had thoughts of running a sub-3 hour marathon which would have been nice to book end this year with times beginning with 2 (having started the year at the Mississippi Blues Marathon with a 2:59) but I knew that was not going to happen.  Or I didn’t think it would anyway. As the guest of the race I was treated to a wonderful hotel stay just a few minutes walk from the start of the race (and the end as well) and was happy to see so many people I had met were also guests there as well.  However, I could not mingle as I knew I had to try and sleep.

Dallas White Rock Marathon Recap

A Runner's Ramblings: Volume 5; 37th Edition 
957.8 miles raced; 350 yards swam and 9 miles biked in 2010
Race: Dallas White Rock Marathon
Place: Dallas, TX
Miles from home: 1245 miles
Weather: 30-50s; Sunny


In the week prior to this race, I had a family member take ill, another get in a car accident and have my own car demolished in another completely unrelated accident.  A touch of the flu with a sore throat that felt as if I was swallowing razor blades made me consider a DNS (did not start) which seemed far more intelligent than attempting the race.  I had felt mostly fine during my interview with 105.3 The Fan on Friday. And while, on Saturday prior to the race, my voice was diminished to a rasp during a pre-race talk to members of the Texas Team Beef, I was feeling fairly decent. As such, I figured it was just as easy to run the race, my 123rd lifetime marathon, than to stay in bed.

When I awoke in the morning prior to the race and I felt like death, I think my rationale for still deciding to run was that if I already felt horrid prior to the race at least when the inevitable tiredness set in late in the race, the swing would not be nearly as wide as usual.

Catching the shuttle bus to the start, I was freezing.  In my Team Beef singlet, which normally would have been perfect for me with the temperature hovering around 40 degrees prior to the gun being fired, my teeth were chattering.  The sponsors of the race had people randomly passing out rain ponchos (none was forecasted) and cotton gloves near the start.  I took both and immediately felt better.

Getting close to the start I saw the corrals were labeled by letters and I had an “E” on my bib.  I guess this was by estimated time but as I looked at the hundreds of people in A-D I was disheartened.  I definitely did not want to have to pass all these people in the race and I was fairly certain I would.  Before I could make any further thoughts about this placement I saw an older gentleman, in almost slow-motion, go flailing toward the ground.  Jogging to his own corral, he had tripped on something and went down.  With his arms locked up in a garbage bag to keep warm, he could not brace himself and took the brunt of the fall with his face.  Immediately a cut opened on his nose and he rolled over in obvious pain.  I saw a woman come to his side in a flash and surmised it was his wife.  We locked eyes for a second and I said: “Wait right here.” 

I sprinted toward the start line where I saw a vast amount of volunteers.  I told one of them we needed to get some medics to a man who had fallen.  She immediately pointed me to a man with a walkie-talkie and within seconds he was on the horn.  I then led the gentleman back to the poor runner who took the header.  His wife was bracing his head in the seated position and every time he took a cloth off of his nose it spurted.  I told her she needed to get him level on the ground and elevate his legs.  With the man with the walkie-talkie standing by me, I could hear the person he was speaking to was unsure of his position.  So I asked where the other person was and then ran in that direction to get him.  Finding an EMT who looked like he was looking for someone, I figured he was my guy.  Pointing him in the direction, I figured there wasn’t really much I could do.  But before I could decide to follow, the countdown for the race began over the loud speaker.  I happened to be standing right near the “A” corral so I just jumped in.

By this point people were throwing excess clothes brought to keep them warm to the side.  As I stepped into the corral I got hit in the face with a long sleeve t-shirt.  Almost without hesitation, I took my singlet off, slipped the t-shirt on and had the singlet back on just in time for the fireballs (yes, seriously), confetti, and gunshot signaling the start of the race.

Partnership with FLUID

Back in February I met some of the representatives of FLUID at the Pasadena Marathon.  I was interested in the muscle recovery drink and what it could do to help me recover from all the various events, traveling and racing I do.  As I have tried it over the past few months I have had a chance to see the positive effects it has had on me.  I then spoke with more than a few of my very athletic friends who were using the product as well and was pleased to hear that they experienced many of the same benefits I had.  That is why am more than happy today to announce my partnership with FLUID, the muscle Recovery Drink!

At the Santa Barbara Half-Marathon last month, I went immediately from running the half-marathon to going back to signing books at the post-race expo. No time to even grab a shower, I was still sweating from the run when I was already talking to other runners.  As I continued this for the next few hours, I was happy to have FLUID by my side. I could feel it even more the next day when I went surfing for the very first time.  Muscles I rarely used in this completely different sport felt not nearly as taxed or weary as they should have.

You can see why I am excited to see what heights FLUID helps take me in the upcoming months. I highly suggest you try it for yourself and why, in its first year on the market, Fluid was awarded "Best Nutrition Product of the Year" and "Best Sports/Recovery Drink of 2008".

Interview with Bob Fleshner- RD of the American Odyssey Relay

Bob and I at the finish of the AOR 202

As many of you know, in April I ran the 202 mile American Odyssey Relay as a solo participant.  Quite possibly the most difficult physical feat I have had the good fortunate to complete, it was made easier by dealing with the director of the entire event, Bob Fleshner.  Bob and I had become acquainted over the past few years and when I was choosing a race to run solo in this fashion, I knew Bob’s race would be the one to try.

After I learned he was going to go for a Boston Qualifying time at the Philadelphia Marathon (Bob needs a 3:45 as a 55-year old male) I asked him if he minded if I sat down with him after the race and interviewed him.  He agreed and the below is what followed:

Dane Rauschenberg: Bob, great to be talking with you.  Thank you for taking the time to speak with me.  So let’s get down to brass tacks.  Philadelphia Marathon.  Did you get the BQ?

Bob's BQ at Philly!

Bob Fleshner:  I did. 3:39:39. As you know, every once in a while, it all comes together!  I had told Phyllis (Bob’s wife) the night before that if everything went absolutely perfectly, I might slip in just under 3:40. I made it with 21 seconds to spare!

DR:  This is not your first marathon.   What was?
BF: Marine Corps Marathon in 1981.  This was my 25th marathon in my lifetime.

DR: What is your marathon PR?
BF: 3:13 when I was literally half my current age!

DR: What race distance is your favorite?
BF: 1/2 marathon.  You feel like you've worked at it, but there's virtually no recovery period.