LA Marathon, One Week And Counting

LjVDXcUgIt’s Sunday and one week until race day and the official countdown begins. You have a week to get ready mentally and physically. Everything you do in the next seven days will have an effect on your race so stay positive out there and make wise and great decisions this week.

Now the number one question I get during race week all year from runners running marathons is “What should I eat the night before the race & the morning of?” The greatest thing about running and training for marathons is you truly learn so much about yourself and the real gift is realizing you are your greatest teacher. During the process of all the training runs and the triumphant cross of the finish line you not only learn of your true potential but also you learn so much about your body and what it needs to reach certain heights and limits. So the answer is really in you.

What have you eaten to help you finish tough long runs in your training? What foods propelled you to have amazing runs? Did you find a system of nutrition and hydration that worked for you? We are all made different and we all work on our own circuit board in a sense and what works for one runner doesn’t necessarily mean it will work for you.

We follow basic nutrition guidelines to help us but trust your body and feed it what make you perform at an efficient level.

If you have no clue what makes your body work, this may be a great lesson for you to consider the importance of a training diary where you write about your great runs and you not so good ones. In the diary you can always be specific as to what helped you have a great run and on those rough ones you can always reflect back on what caused that and how you can avoid those same patterns .

Reflect back and figure out what works for you. Take 15 minutes of your day today and write a list of what works for your body and work on getting this fuel in your body this week and make a plan for the 2-3 days leading up to the race including your race morning meal. Organization is key and vital to the success you choose to have on race day.

Have a great day and start those mantras and positive thoughts,

Ryan

2012 NYC Marathon Cancellation

It was only 6 months ago I stood on the City Hall lawn in San Francisco in front of 60 plus runners speaking to them how to run the NYC marathon turn by turn and getting them motivated to gear up for November, “Imagine running in Brooklyn, parts of Queens and in Manhattan and feeling like you are on stage at a sold out concert in Madison Square Garden. It is so loud you can’t hear yourself think and all you have are chills because the moments are so intense. This is the New York City marathon. It truly is an experience unlike no other. It will re define your marathon running experience and the runner’s high.”

Today I was in Brooklyn staring at the Verrazano Narrows Bridge, the start of the NYC Marathon, and it was quiet. No cannon going off to start the race, no runners making the bridge shake. Hurricane Sandy came earlier this week and destroyed lives, homes and marathon hopes. It was a devastating storm and this week for me felt like a month long. Between power going out and flooding and phone towers going down it really put life into perspective. My 25th marathon was to be run today and I was gearing up for a special day, a monumental mark of 25 great races throughout the years. When the storm came and left, the aftermath of the damage was starting to unfold and day by day it was starting to get worse.

I watched stories everyday on the news of people stranded on Staten Island with no power, water and food, sitting in their homes filled with contaminated water. In Brooklyn and Queens along the coast, communities were destroyed overnight and many lost their homes and were left with nothing but the clothes on their backs. Some communities burned up and majority of these people were all stranded with no help, no food, no water and again sitting in contaminated water.

In Manhattan the lower part was powerless and many residents were in the dark including tons of senior citizens who were by themselves and were quickly running out of supplies including water and food.

And then there were the lives lost. Everyday more and more stories were being told of all the bodies they were pulling out of the waters and homes in Staten Island, Brooklyn, Queens, Manhattan and New Jersey. Clearly by Wednesday it was pretty evident we were dealing with an event of historic devastation.

I trained pretty hard for the NYC Marathon. I trained in high altitude in Colorado, the hills of San Francisco, the beaches of San Diego and Los Angeles and here in the concrete jungle of New York City. I trained in all the elements, heat, rain, humidity and cold. And in all the months of training all year round, it took me less than a second to decide it was not possible to run a marathon through the five boroughs where people were suffering, died and needed help. How do you take water along the course several times when people in Staten Island couldn’t even get water? How do you even go to the start line in Staten Island and look at portal potty’s when people just not too far don’t have running water to even use the bathroom? How do see water and bananas given out at the start line to runners when children and adults have no food in Staten Island? And what about the generators at the start line to power the start line festivities? The generators could have been used to power up 400 homes in Staten Island alone. And I definitely would have felt guilty passing by 2000 NYPD officers along the course when they could have been out protecting and helping the situation at hand. There was no question this was not the right time to stage a marathon in NYC when so much was needed.

By Wednesday and Thursday here in New York City, the marathon controversy was pretty much at a peak and I was pretty embarrassed for the first time to belong to the running community. On the side of the running community and non running community in favor of the race being cancelled, nasty remarks were being made to Mayor Bloomberg, the NYRR and to the runners supporting the decision to go forth. The running community was starting to look really selfish and as bad people. I am still unsure where I stand about the runners who still decided to run, I don’t really blame them for deciding to run but I think that runners sometimes can be so narcissistic and I think many of them become obsessive over this sport, even to the point of running is EVERYTHING and life is second. Even Elite athletes and Olympic Runners will tell you that you need balance in your running life. I think this week many of them weren’t taking a step back and recognizing the bigger picture. I believe the majority of fault lies in the hands of the NYRR and the Mayor for giving them a platform to believe running was the best option. Sometimes people just need to be told what to do and they will do it and throw all rational out the window, even in the middle of a tragedy like Hurricane Sandy.

By Friday it was cancelled and it appeared to everyone it was the right decision. The running community was restored as a caring bunch as they started volunteer efforts here in NYC to collect supplies and take them out to the Burroughs in need. Today runners gathered in Central Park for an unofficial NYC Marathon run in the park but not before donating supplies to be taken to those in need. Over at the Staten Island Ferry, a thousand runners crossed over and ran into the damaged communities with supplies needed. Once again runners were showing their positive attributes and their incredible resilience that help us do 26.2.

Running is an amazing thing and running will change your life but running isn’t there to take over our lives, it’s there to compliment our life. It’s there to teach you how to push yourself and to continue to push through and conquer all that you didn’t think were possible. When you learn to do this in running, it is then that you take those valuable lessons and apply them to your life so you can have a much richer and fulfilling life filled with taking risks and going even when you are afraid.

In San Francisco when I spoke to those runners I explained every runner will come to a fork in the road during a race and you have to decide between two roads. Take the easy way and ease back or take the hard way and take a risk. It is only when you take the hard road and take that risk that you see you really are capable of anything and in the process of this realization not only do you reinvent your running and take it to higher levels and goals, you most importantly reinvent your life and take it to higher levels and goals.  During this week here in New York City many runners including myself were forced to take a road most of us had never been down before. I would like to think as the runners leave to go back home to their countries or other states they travelled from or the New Yorkers still here, that we all were reinvented during this experience. No matter how bad things seem to be, like a NYC Marathon cancellation, there really is a gift there, only if you are willing to see it.

 

And just in case you are reading this and you were not accepted into this year’s race and you want to run next year, I would say don’t bother attempting the lottery as all of us are automatically deferred into next year’s race. I am sure there will be some who won’t make it but think about it, they will ALL pretty much be back. Heck, if they were willing to travel here after a hurricane and no official announcement, what makes you think they won’t come back next year to run what may be POTENTIALLY the greatest NYC Marathon in the history of the race.

Please keep NYC in your thoughts and prayers; we have a long road to recovery.

Keep running, keep dreaming and whatever you do, always follow your dreams.

Ryan

New York City Marathon Thursdays

Welcome back to New York City Marathon Thursdays. Every week I bring you the excitement and fresh views for the greatest race in the world. We are currently 38 days until race day. I am coming fresh off the NYRR 18 Mile tune up race in Central Park last Sunday and the buzz is definitely huge for the marathon. Between the conversations on the subway on the way to the race and the conversations after the race in the park and back on the subway after the race, it is very clear everyone is pumped for the big race. The greatest part of these conversations after the race were the ones where I exchanged stories with runners how great we felt and how we ran negative splits and how the 18 felt like a 10 mile run, surely runners high all the way home after the race. The conversations that bothered me were the ones with the runners who told me they were upset because they had awful races, they were nowhere near their projected times and felt tired out there. One girl even had tears telling me she didn’t have such a great day. 18 miles in a hilly Central Park will do that to you, 18 miles will break you down and tear you up into pieces if you are not ready or prepared or executing a marathon training plan correctly.

If you experienced this let down Sunday or anywhere around the world in your personal training, there is till time to make adjustments.

Lets run a few questions by you

ARE YOU OVER TRAINING? (FATIGUE) We are close to the end and maybe your body is tired from the long runs and mileage during the week. Perhaps its time to start pulling back a little, Is it really necessary for you to get in another 2o miler run? Feeling fatigued? No. This will only further damper your race day performance. Cross training substitutes for running days during the week will help with the stress of pounding the body.

ARE YOUR GOALS UNREALISTIC ?(PACE) Are you trying to hold on to an unrealistic pace your body is not ready to compete at? I see this all the time only to lead runners to burn out on long runs or even races like last Sunday in Central Park. As runners the ego is hard to convince of this but you do want to have a great experience on race day not die a slow death to Central Park on race day.

IS YOUR PACE INCONSISTENT? Are you running with emotion and not sticking to a steady, patient strategy? Are you running with the competition around you and not sticking to running your race? I saw this all day on Sunday. Run your race and leave the emotion and ego at the door, Running marathons is about challenging yourself and your limitations. Running like this will burn you out early in a race.

WE ARE 38 DAYS FROM RACE DAY, WHAT IS YOUR STRATEGY?

Are you familiar when YOUR body requires gels to sustain your race and how often YOUR body needs it?

Have you figured out when you need to hydrate with water vs Gatorade on race day?

Have you decided how long you will hold back the pace until its time to make your move?

IS YOUR MIND READY? BECOME NYC MENTAL.

Dedicate the start to someone in your life who helped get you here and run with pride

Dedicate each Borough to someone in your life and think about them to motivate you.

Dedicate the different bridges to someone in your life and stay focused on your effort and don’t let them down.

Dedicate Central Park to the important people in your life, its tough here and you wont want to let them down

Last but not least dedicate the finish to yourself because you did it, you conquered NYC.

 

Running marathons is so much about mental strength and strategy than it is physical. Sure we need the physical but the power of the mind and planning will far transcend physical attributes alone. Keep believing in yourself and continue to keep your head up. We don’t run marathons to see who is fastest or who wins the race, we run marathons to test the limits of our hearts. In 38 days you will have the chance to show all of New York City what your heart is made of.

Keep running, keep dreaming

Ryan

 

 

 

Running in Central Park today

Today was the NYRR’s 18 mile tune up run in Central Park in preparation for the NYC Marathon in November. The day was gorgeous with the sun out and a nice 60 degrees. Fall is definitely here in New York City and you know this is the best running weather for us runners. I had a great race day and saw so many strategies play out on the course by other runners that I will share with you.

The course today was three loops around Central Park. Each loop obviously was 6 miles and if you are not familiar with central Park, it is hilly. I mean right from the start of the race you hit the Harlem hill and it makes you think, you better run smart if you want to conquer your goal time. The biggest key today was patience. Today I saw many runners execute great patience and I also saw many runners show no patience and suffer on the second and last loop of the park.

But I get it. You get to the race, you feel fresh, it is a big run and in a way, you want to test yourself. The second mile comes and you feel good and so you go. But its only the second mile, of course you are going to feel good. As I came to the finish of my first loop I was starting to gradually pass runners who were breathing hard or just falling back. You could tell they possibly hit that first loop too hard and their new reality was sinking in. As I came closer to the finish of my second loop people were starting to fall way back. As I started my third and final loop I finally let out the steam and put it in another gear and watched for the next 6 miles all the runners who were so enthusiastic in their start fall behind me one after another.

No patience= paying the price, especially in a marathon. Sometimes you have to set aside the ego and not allow it to become over ambitious and take over and make irrational decisions. The fact is your body will naturally warm up and you have to respect the mileage. Everything will come into place for you but you must have a plan and execute it. You have to know when is the right moment to make your move.

As I was steaming along in that last loop all I could do was enjoy the spectacular scenery. The park is gorgeous and you get glimpses of the ponds and the Manhattan skyline hovering above on the outskirts of the park. It truly is one of the greatest places to run. So I finish the race, change into something comfortable and get on the subway to go home with the hundreds of other runners as we take over the 6 train back into the city and half the train of runners are smiling and the other half of runners are upset, complaining about what went wrong. As I sat there watching the scene, I had a smile from ear to ear and couldn’t help but think….PATIENCE, IT’S EVERYTHING IN MARATHON RUNNING.

And just for the record, 18 miles in Central Park for me was a piece of cake. The walk to the subway after? Uncomfortable. Hahaha.

Show some patience out there,

Ryan

 

New York City Marathon Thursdays

Welcome back to my series NYC Marathon Thursdays. 58 days until the race and it seems time is really creeping up quick. If you are new here, welcome. Every Thursday I write about the NYC Marathon to help you run and get ready for this great race. I currently am coaching the Children’s Museum Of Manhattan’s NYC Marathon team and I will guide you here much the same way I am guiding them.

Every week I bring you some history into the NYC Marathon to better understand the legacy of this great race. This Thursday I bring you to the year 1983 in one of the greatest NYC Marathons and marathon racing in history. Geoff Smith from England took the lead in the second half of the race and built a pretty much in the bag win 2 and half-minute lead over New Zealand’s Rod Dixon. But Rod Dixon was persistent and kept a steady pace while the leader Smith was starting to slow down little by little. When they reached 24 miles in Central Park you could see Dixon was in the distance behind Smith and was slowly gaining ground. Smith’s biggest mistake he made in the winding roads in Central Park was he was following the curve and Dixon started to run the tangents on the curves. This picked up tremendous ground for Dixon and as they made the final turn from Columbus Circle into Central Park, Dixon passed Smith with just a little over 500 yards to the finish line and the famous scene was before us as Smith collapsed at the finish line and Dixon standing victorious with his hands up in the air in the “Thrill of victory/agony of defeat” photo. 9 seconds was the margin of victory that year for Rod Dixon. I later became great friends with Rod Dixon and continue to keep our friendship and its amazing to hear him tell this story as he believed he could win despite being behind over 2 and a half minutes. It’s a great story that even when it appears things are out of reach, as long as you persist and believe, the universe always finds a way to make things happen for you. Keep your training up, your moment at the finish line is waiting for you.

My training tip this week is HILL TRAINING, If you want to have a successful race in NYC you will need to mimic the race in your training and I am sorry to remind you or tell you NYC Marathon is a hilly course. Between the bridges and inclines in various parts of the course, the slightest hill can feel like a mountain. Imagine coming out of Queens at 15 miles and then having to climb for a mile? This is what happens on the course as you run on to the The Queensboro Bridge. It will leave you feeling defeated if your legs are not ready or prepared in some way for these inclines. This is also very clear in Central Park at the end of the race. On any other day of the year you can walk the same hills in Central Park and feel great but at the end of 24 miles it will tax your legs if you are not prepared. Since we want you feeling great and finishing with a big smile on your face you should start incorporating hill training into your schedule. You can design your runs with hills along the way or you can set a day of just hill repeats doing repeats of time or distance up and down hills. Either way, remember hill training is taxing on your legs and you will need to keep an emphasis on recovery from these workouts and proper rest after these very intense workouts. Just listen to your body and make the proper adjustments to your training if needed.

To close out this series this week I just want you to realize greatness lies in the palms of your hands. Every step and every decision you make will take you in this direction or away from it. If greatness is what you think you truly deserve or want then surround yourself with greatness and watch how they live and you too will soon learn to go in the direction of greatness. It’s really simple, don’t make it hard.

See you in NYC

Ryan

New York City Marathon Thursdays

Its Thursday and welcome back to my series, New York City Marathon Thursdays. Its time to talk about the NYC Marathon. We are 72 days out and I hope you are doing well on your training. Whether you are running NYC or another marathon I feel this info will still be useful to you. I am coaching the CMOM’s NYC Marathon team in Manhattan and I will guide you here much the same way I am guiding them to the start line of this great race. If you are running NYC I invite you to read about my strategy series on the race. So far I have written Part one Brooklyn, Part Two Queens and Part Three Manhattan/1st St. Stay tuned as I will be releasing The Bronx, Manhattan/The finish Line, The Start Line and a spectator guide for your friends and loved ones.

To be a part of a great event it is always important to understand the history of the event so you can appreciate it and experience to the highest degree. I will share a little history each week and this week we visit 1978. Fred Lebow just 2 years earlier in 1976 brought the race from 4 laps in Central Park to the five boroughs. 1978 has a big significance because we met Grete Waitz who changed the sport of marathon running and began her legacy in NYC Marathon history. That year she ran her first marathon and won the marathon breaking the world record by two minutes. Perviously Grete had only run 11 miles and when she finished the race after winning she immediately went up to her husband and the great Fred Lebow and said “Never again”  as she took off her shoes and threw them at her husband Jack. Grete did return the following year and went on to win 9 NYC Marathons including setting the world record three years in a row and became one of the greatest legends in marathon running. There comes a point at the end of the race as you leave Columbus Circle and head back into Central Park for the last 800 meters and to think this is where the greats of running have all been too, to think you are running in the footsteps of history and greatness will give you the chills and help you fully understand where you are and understand you are now a part of this rich history. And if you cross the finish line and say you will never run again like Grete did, chances are you will be back. They always do….

This week I want to talk to about your nutrition. There are runners who go out and hammer out great workouts or have the best gear and fancy watches but they completely underestimate nutrition and how it will have a huge impact on your training and performance.  Now I am not here to tell you what to eat and give you a list of food that you should be eating. My purpose is to have you think and let you evaluate your own choices and become aware of just a few things so you can better pay attention to be that complete runner you envision to be.

With just 72 days out we are in the big miles within our training. With such long runs the number one question I am constantly asked is “what do I eat for my long run? or What should I eat before my race?” One thing to remember is what works for me is not going to necessarily work for you. What works for other runners in any capacity will not always work for you. The beauty of running is it allows you to learn about yourself and figure out what makes your body work at full capacity. One of the biggest teachers in running is yourself. As we train this is where we experiment with different foods and different meals to see what works best to propel us in a long 15 mile run or a long 12 mile run. This is where a running diary plays such an important role because you can often reflect back on workouts and see it in clear print what has been working for you. Your daily diaries should include not only miles but what your nutrition was like throughout the day. The answer to what should I eat before the race will be available to you by you. So now is the time to keep experimenting with your pre run nutrition. Dont be afraid to make mistakes because this is where you can afford to, we perfect our routine leading up to race day so we can make no mistakes on that big day.

Carbo Loading. As you know most of our energy source comes from Carbohydrates, thus creating the term Carbo loading. The biggest misconception I have seen over the years is runners think carbo-loading means carb0-stuffing. I have seen over the years runners stuffing their bodies with tons and tons of pasta in one sitting only to show up on race day completely bloated and feeling heavy and having a hard time digesting. The importance in carbo loading is that is does not start the night before a race but a good 4 days before your race with carbo loading  THROUGHOUT your day, making smart choices ALL day. You can carbo load all day with smaller portions, this is ideal. Here are just a few tips leading up to long runs or race day

  • Include carbs in every meal. The best options include oatmeal (get the sugary kind!), white/brown rice, quinoa, bread, and pizza (limit the grease)
  • Snack often: fruit is the healthy option, but you can include other questionable carb sources like chips, granola bars, cookies, candy, etc. Treat yourself – but remember it’s a snack not a meal.
  • You won’t be able to get enough carbs if you’re not also drinking carbs. Get a 32 ounce sports drink, enjoy a few glasses of juice, and add sugar to your coffee.
  • The day of a race, eat a medium-sized breakfast at least 2-3 hours before the start. An example is  sugary oatmeal, a granola bar, and a banana. You can also eat toast with jelly or any combination here, but make sure you get at least 100 grams before the race. Remember, you just slept and fasted for an entire night.

Be smart out there! Keep a food diary and learn what works best for you and what meals propel you to the level you intend to perform at. We can be our biggest teachers in anything we do, especially running. Make good choices everyday and watch your running take a leap forward. Have a good week and I will see you next Thursday!

Keep dreaming and keep believing anything is possible,

-Ryan

 “When you first run up First Avenue in New York, if you don’t get goose bumps, there’s something wrong with you.”
- Frank Shorter, on the New York City Marathon

LA Marathon Kickoff Week

As I gear up to leave for New York City to start coaching and working over there, I cant help but find myself surrounded by all the energy here in So Cal regarding the week to start training for the 2013 LA Marathon.

LA Marathon always has a special place in my heart. Despite the race being extremely unorganized through the years and with many problems that keep the best elite athletes away from this race, it still is a celebration of Los Angeles. Those problems are for another blog, haha.

I remember going to the very first LA Marathon. My Dad was registered to run and he took my brother and I to the expo and I still remember the expo was no bigger than the size of a 7-11 or Starbucks. I remember the very few vendors there in awe of the runners because after all, the marathon boom was not really a boom. The year was 1986 and runners were still looked upon as crazy lunatics. And they were! There was no Gatorade, or sports gels or glide, no compression socks and no secret drink that made you run for days. In fact they even felt getting water along the course was a sign of weakness so many didn’t grab so much water. The sport obviously hadn’t evolved much in those days. The NYC Marathon just 10 years earlier in 1976 moved from 4 laps in Central Park to their first marathon through the five boroughs and years later Chicago was starting to give way to establishing itself as a major marathon along with NYC and Boston.But not too many runners were participating and Women were not a strong presence in races. In many ways in the late seventies communities still couldn’t figure out what the running was through their neighborhoods. It baffled communities. The sport obviously has now evolved and Female dominance in running has taken its place as most marathons around the world are dominated in the field by females thanks to legends like Katherine Switzer, Grete Waitz, Joan Benoit and Lorranie Moller. All female runners should celebrate these legends for paving the way.

SHOES AND HEART……its funny back in the day this is all runners ever needed, now years down the line essentially this is all you still need. The fancy stuff will help you in many ways and will aid in recovery but all the special drinks and all the gels and compression socks you can have will not help you when its time to put everything on the line. Just your heart and your desire to break past those mental barriers. 

As we approach the start-up week to LA Marathon and in fact any marathon all around the world it is always a treat to see the first timers show up and decide to see if they can achieve this 26.2 mile feat. It is always exciting to meet these individuals and hear their stories and their concerns. By listening to them, in a big way I feel like that kid again seeing a marathon for the first time watching my Dad run or in fact I feel like that first timer many years ago when I had the same feeling. As a seasoned marathon runner I find them truly inspiring and as they think they are learning so much from you the truth is we learn so much from them, reminding us to put one foot in front of the other despite being scared. As runners we never truly know everything, but we learn from each other and motivate each other, this is what keeps us united.

Whether this is your first time attempting the marathon or deciding its time to break 5 hours or 4 hours and get your PR, it all starts with your mind. The first step before anyone can believe it, is YOU have to believe it. The road to the 2013 LA Marathon and reaching the goals you envision will not be easy. It will have its detours, its challenges and also its really good times. But you have to decide this is what you want, this is how I am going to do it and nothing or nobody is going to stop me from achieving this goal.

Everyone, including YOU has the ability to be GREAT. But its all up to you.

How bad do you want it? How much are you willing to do for it? But most importantly,

DO YOU BELIEVE ITS GOING TO HAPPEN?

In 2004 Steve Sumner started the Roadrunner Program for LA Marathon and I quickly joined in creating one of the biggest clubs in Los Angeles helping and coaching THOUSANDS of runners to cross the finish line each year. We built an Elite powerhouse of athletes and won So Cal Elite Club Championships, we coached High School Cross Country and we even coached a few runners to a few Olympic Marathon Trials. We built a legacy and to this day runners from all over the nation continue to email me on a yearly basis to thank me for everything the program did for them. This is the Pacer Legacy, nothing but INTEGRITY and PASSION.

If you want to be a part of this Pacer Legacy, you can start this Saturday August 25th and start training to be a Legend. Go to SoCalPacers.com to live the dream.

“IF YOU KNEW YOU COULDNT FAIL, WHAT WOULD YOU DO?”

See you Saturday,

Ryan

NYC Marathon Thursdays

With 13 weeks out to the start of the NYC Marathon, I have decided to start a series every Thursday called NYC Marathon Thursdays to get the runners ready and prepared for the greatest and toughest marathon in November.

Currently I am coaching the Children’s Museum Of Manhattan’s NYC Marathon team and I am guiding them along the same way much the same way I will guide you here. If you are not running the NYC Marathon, this is still a reliable source of  information so stay tuned and just apply the ideas and tips to your training and race.

Like I mentioned we are 13 weeks out and if you feel like your shoes are wearing out or are already worn out there is still time to get into that new pair and get them broken in for race day. But we are coming close to that point of no return where if you wait much longer you will not have the time to get those shoes broken in along a gradual process with adequate short miles and long miles broken in.

Running in shoes that are worn out can lead to injury. Many runners I meet are usually at this point and its a tough place to be. Mild pains start to develop and by the time you get into a new pair you are somewhat broken down. Be proactive out there and keep that mile log on your shoes.

So how long should my shoes last? Isn’t this the number one question asked? There are so many theories and ideas and runners will tell you so many different theories. The usual standard is your shoe will last between 300-500 miles. But this could vary on many levels depending on the runner.  Lets explore a few of these ideas.

Heavy runners. If you are a heavy-set runner chances are you will wear out the cushion and support faster than a lighter set person. Keep this in mind and be mindful to your shoes and cushion. Keep that mile log on your shoes and be proactive and be mindful as you start to approach the minimum 300 mark.

Light runners. Light runners will more than likely take their running cushion and support to the limits. They are not putting so much weight with each step and run a bit more efficiently with quicker foot turnover.

Forefoot strikers. Running shoes are designed for the majority of the cushion on the heel but there are forefoot strikers out there. Forefoot strikers will tend to wear out their shoes at a much faster rate than the heel striker. Again, just be mindful as you approach your 300 miles and listen to your body.

Where are you running? Running on Pavement will wear out your shoes faster than a track, a trail or gravel.

Some other ideas to be mindful of…..

How do your shoes look? I am not talking about your shoes being dirty but hoping you can point out excessive wear and tear. Are places on the outsole worn out? Are the heels stretched out? Are the shoes molded to your foot? These are all signs of excessive wear.

How does your body feel? Your body will know when there is little to no cushion left in your shoes. If you notice any pain in your feet, legs, knees, hips or back after a run, chances are you are in need of a new pair of shoes.  If you notice blisters starting to show up in your feet chances are your running shoes are so worn out your feet are starting to move around a little too much.

These are just a few suggestions to help you. We are 13 weeks out and whether you are running this race for fun or chasing a fast race or potential PR, this tip will guide you along to any of those three approaches to the race. Believe me when I say, at Mile 16 as you enter the Queensboro Bridge from Queens into Manhattan you will be glad you took care of business and did everything you could to make sure your shoes are ready. It is the part of the race besides the start line that there are no spectators and all you hear is breathing and shoes!

Leaving the Bronx and heading into Manhattan for the final 5 miles will require every bit of advantage and running with worn out shoes, you will know it when you get here as every step will feel like bricks. Running into Central Park is no joke. The park is hilly and it will add to your torture.

Be proactive today and do a shoe check. You will thank yourself on race day.

“The NYC Marathon. The cannon goes off at the start line and you run into huge crowds in Brooklyn that can make you forget your game plan fast, be smart out there. Brooklyn will deceive you”-Ryan Ruiz 

The Power To Do Anything

 “And there he was, the single most inspirational runner I have ever seen in all my years of running and watching runners cross the finish line all over the world…….”

November 6, 2011. The stage is set, the months and months of training are done and another sun rises in the greatest city in the world. Its marathon morning and its time for almost 50,000 runners from all around the world to test their bodies and take the human spirit to the limit in this 26.2 mile race through the five Burroughs of New York City. By the time the sun raises there are thousands of runners from all over the five Burroughs making their way to the start line in Staten Island. The gun goes off at 10am and all the months of training are put to their test. The vision and goal are now real and its time to execute.  99% of the field will run or walk their way through Brooklyn, on to Queens, reach the craziness in Manhattan, explore the Bronx and get back into Manhattan for the final push down 5th ave where you eventually make your way into Central Park. 

You approach Columbus Circle, make your final turn into the Park and there are grandstands full of spectators and a band playing and it’s just super loud and crazy and you feel like what it must be like to be on stage at a rock concert. The feeling is amazing and the hair on your neck rises and you see the finish line and look up at the sea of staff and photographers waiting for you just beyond the finish line. You cross and its amazing, unreal. You just ran the NYC Marathon.

This was my story last November and in so many ways  it seems to be my story every year I run NYC Marathon. I mentioned earlier the 99% will experience what I described up above, but what about the 1% that don’t quite experience this? YES there is a 1% whose day doesn’t go like this. So the stage is set, only this time its 7:45pm, its 9 hours 45 minutes later since the canon went off at 10am in Staten Island. I am in Central Park, the sun is down, the bleachers are empty at the finish line, there is no band, no photographers, maybe 3 to four staff, workers are taking down scaffolding and the timing company is getting ready to cut the time and turn it off….BUT guess what? The 1% is still out there coming in, still making their way. The 1% out there are no longer able to walk or run down the middle of the street, they are forced to the sidewalks and if they approach a street light, they have to obey the traffic street lights. The water stations are all gone along the course. The crowds are gone and the real heroes are doing everything in their power to make it to the finish line. Most of the 1% are probably the most inspirational stories you will see. Most of the runners coming in are walking at this point. Some are elderly in their 70′s or 80′s. And most of them are coming in packs of two to three as you realize complete strangers working together to bring each other in. The gap between them is pretty sporadic. Maybe every half hour a new group walks in. At this point there are only about 5-6 spectators cheering on this 1% coming in. The looks on their faces are amazing and tell stories of their day. They all look tired but relieved to be done.

The clock was eventually shut down and I was standing there on a cold 30 degree night and thinking about turning in to my apt just a few blocks away in the Upper West Side when all of a sudden I can hear a lot of noise coming in the distance. And there he was, the single most inspirational runner I have ever seen in all my years of running and watching runners cross the finish line all over the world. His name was Shin Myeong Jin and he had two prosthetic legs and only one arm and he wasnt walking, he was slowly running from the far distance headed to the finish line. I ran out to see him and he had a smile on his face and people were following him and screaming and yelling and crying because it was just an amazing beautiful sight to see how a man can really do and achieve anything no matter what his circumstance is. I took this picture as I followed him in to the finish. Everyone stopped what they were doing and came to cheer him on. Everyone lined up to give him high fives and he graciously gave everyone a high-five who held their hand out. Everyone was in tears as well. It was almost 11 hours later and this runner was climbing to the top of his Everest in Central Park. When he crossed he stopped and we all circled around him and clapped and clapped and cheered and he just looked at us all with the biggest smile imagined. He didn’t ask for water or a seat or even a medal, he just was there proud and accomplished.

It is very often someone will ask me if I think they are capable of running a marathon and I always say YES. No matter what your circumstance is, no matter how old or how young you are, no matter what has happened in your past, you are your own driving engine and you are also your own brake. Like our hero runner here Shin Myeong Jin, there will always be brick walls in any endeavor you choose not only in running but in life. There will always be stumbles along the way, the biggest choice is whether you are willing to get passed these stumbles or brick walls or will you let them stop you.

No great success story or great endeavor in the history of the world was ever produced overnight, they were all a result of getting pass brick wall after brick wall, stumble after stumble.

I truly believe if you get up everyday and do what you are passionate about or do what you truly believe in, you will find yourself in the position to be amazing and extraordinary

TODAY IS THE BEST DAY OF YOUR LIFE

Everyone I meet or talk to or when I give speeches I always tell everyone ANYTHING IS POSSIBLE UNDER THE SUN. Shin Myeong Jin is just another example of this. If you look around you there are several Shin Myeong Jin’s all around you teaching you that anything is possible. Everyday when the sun rises we have that choice, the choice to live the life we have always imagined. Wake up everyday and believe today is the beginning of your new life. Believe all good things are coming to you today. Look for the beauty all around you. Live with passion and purpose and think to yourself as your day goes on that TODAY IS THE BEST DAY OF YOUR LIFE.

There is nothing that you cannot do or be or have. I believe you can do anything and there is something amazing inside each and every one of you. The truth is there is a strong power within each of you and it will emerge from within you and guide you to the life you choose, but only if you let it. So decide to let that power emerge and watch your life change.

Be fearless, have a strong heart and believe the power to do anything is in you.

Have a great day,

Ryan

What is your Pain Threshold? The least path of resistance will lead to the least path of reward.

So what is your pain tolerance? Chances are if you are a Brooklynite you are tougher than hell and your pain tolerance is high. That was a joke of course….. but not really. Haha. All kidding aside how you deal with pain and your pain threshold will have a huge impact on the results of your race or your running in general. Bearrunner brought this up to me recently in a comment. If you get a chance check out his blog, he has great stuff and a fantastic site with a lot of great insight.

THE PAIN REMINDS YOU THAT YOU ARE STILL ALIVE

There are always two ways to deal with the pain. Ease off or push the envelope. Obviously easing off is the easiest of the two. The pushing takes courage. So how can you improve this? How can you learn to deal with pain? There are a few options. Experience will help with this. The more races you run the higher your tolerance will start to rise, specifically 5k’s where it feels like your whole world is melting when you push hard.  Another option is to train specifically to this point of pain and learn to push past the pain and to test yourself in these moments. Shalane Flanagan the winner of the US Womens Marathon Trials practiced this method by taking her workouts to this pain level and then pushing the ante to teach her body to embrace more pain. Track workouts and speed sessions are easy to reach to this level. The body is amazing and usually will always respond when you push. In this process your tolerance will rise. The key here is to find your edge and continue to play with it. Your body will adapt and you will keep reaching higher levels and adapting.

BUT HOW MUCH IS TOO MUCH?

There is a difference between pushing through the pain and risk injury. Keep these in mind. If you have a sharp pain in your foot, shin or hip and the pain continues to worsen you should stop. These could at the very most be signs of a fracture. If you are limping, yes please stop. You could have a tear. Chest pain with excessive sweating and breathlessness could be signs of a heart attack so be very careful. High body temperature, dry skin and vomiting are signs to stop and seek medical attention.

IMPROVING YOUR PAIN THRESHOLD

Besides taking your body to pain and pushing your threshold in workouts it can come down to your mind. I wrote about this in my LIMITS story regarding the Central Governor in your mind and how you can push through pain, check it out. But to touch on other theories if you look at elite athletes and their approach they often examine the course to become familiar with it. This tricks the brain so on race day you feel familiar on the course and it will appear easier when the pain sets in. New York City race week for the marathon is always great as you can watch the elites runners always running the last 6 miles of the course into the finish line in Central Park. They will do this over and over because in the critical part of the race, if they are in the position to win it will come down to the last 6 miles and the familiarity will help offset that pain. A perfect example of this is Lance Armstrong. While winning the Tour De France over and over, year after year most of the world never thought about his work ethic. Every year when the race ended and the Tour was out of everyone’s mind he was in France on the l’Alpe d’ Huez which is the most insane uphill part of the course doing repeats over and over. He would go up, come down and then go up again. Chances are the second time was harder but he was playing with his edge and pushing the pain threshold. Come the following year his familiarity with the course enabled him to push past the competition and win year after year. Although I know my friends in France don’t necessarily appreciate Lance I only hope they appreciate his work ethic.

I HATE THIS F%&*IN WORKOUT!!!

While I am not endorsing you to start cursing I read this incredible article how cursing can help take the pain away. Can this aid in helping you push past your threshold?

Richard Stephens and his colleagues over at Keele University School of Psychology tested this hypothesis and came up with the following study.

They recruited 67 undergraduates, and asked to make two short lists of words –  five words they might use after hitting themselves on the thumb with a hammer, the other containing five words they might use to describe a table. The participants submerged one of their hands into room temperature water for three minutes, to provide a standardized starting point, then transferred it to a container of cold water and instructed to keep it submerged for as long as they could. In one condition, they were told to repeat the first swear word they had included in their list; in another, they repeated one of the words describing a table.

Contrary to their hypothesis, they found that swearing actually reduced the amount of pain felt. The participants kept their hands submerged in the cold water longer, and also reported experiencing less pain, when they repeated a swear word than when they repeated a word describing a table. Swearing was also associated with increased heart rate.

Swearing therefore enabled the participants to tolerate to the cold temperature for longer, and also caused a reduction in their perception of the pain felt. A difference between males and females was observed. Swearing led to a greater reduction in pain perception and a bigger increase in heart rate in females.

Does it work? Give a shot and let me know.

So as you can see pain threshold will come down to physical and mental. The key is finding what works best for you. That is why we train. Trial and error. The greatest thing about a marathon or race is toward the end when you absolutely are in the worst pain and you are crushing it, take a look around you and everyone is right there with you feeling the same way you feel. And to think, we signed up for this????

If you search for the least path of resistance, you will walk down the least path of reward. Stay tough out there! Have a great day and keep pushing.

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