Clean Air Dash 5K Recap

I was not planning on running another race until Thanksgiving morning when I run the 5 miler Turkey Trot. I received an email with a link to half off for the Clean Air Dash 5K. If you know me then you know I am all about a great deal. How often do you get to run a 5K for $12.50? That is half off the normal price of 25 dollars. Say no more I was sold.

When: Oct.  31st, 2015

Where: Southside trail, Pittsburgh

Swag: T-shirt and bag with various coupons to local stores

Course: The course was a very fast, flat out and back course on the trail in Southside that runs parallel to the river. You start on S. 28th St. and run down the trail to the 10th St. bridge and then turn around. The trail is not that wide so at times it got very tight and made passing almost impossible.

Post Race: For such a small race I was very surprised at how much stuff food they had. You had your normal water, cookies and fruit, but then you had pumpkin pie, muffins, and many other different snacks.

My race: I went into this race with no goal or no expectations. I just wanted to run a good race and enjoy a race I have never done.  I started out running a 7:10 for the first mile and then slowed down a bit and ran with a young girl who was about 12 years old. She told me her goal was to run under 26 minutes, a personal PR for her. I decided to let her use me as her pacer. She ran with me for the next mile and half then I told her to kick it into high gear for the final 1/2 mile. She ended up finishing in 23 minutes. It was awesome to help a young runner hit her goal, and it made me remember why I run, not for the times or the bling but for the people we get to meet at every race.

Overall: For a small race I was highly impressed, it may not have all the bells and whistles of a bigger race but it made up for it in other ways. The course is very easy, but if you are planning on going for time I suggest starting up front so you have room. The competition was very good and I was impressed with how fast the winners were going for such a small race.  I plan on adding this race to my list for next year.

Please try to bear with me this week as the post may not come on the normal days I do them. I am in Chicago for work and wont be home till the end of the week. 
 

Beaches, Beer, and Unicorns

After my goal race last weekend I decided to take a break from running. I toyed with the idea of not running for 2 weeks but have decided to just keep it to a one week vacation. So instead of my normal weekly recap of training I am going to tell you some of the stuff I decided while on this little mental vacation.  Before I do though I would like take this quick minute and try to pursued you to take a mental break after a goal race. I know it sounds crazy that you wont be running for a week or 2, but it will give your body time to recover and it will also give your mind time to recover.  What do we all say?  the hardest part of training is the mental part, am I right? I think we all deserve a little time to just sit back and relax. I will be honest when I say not running for the week felt great and it is just what my mind needed. It was like my body was still here but my mind was on a tropical beach sipping beers and catching some rays.

So like I said earlier, while on this little mental vacation I came up with a few things.  First, I toyed with the idea of giving up the blog. Don't get me wrong I love doing this and it has actually led me to many great products and races. I felt like it was getting to repetitious. Then I looked back and remembered why I started this blog, the idea was to show people who felt they were not good enough to run that anyone can be a runner. I decided that during the off months of training( I am obviously always training, but if my goal race isn't until spring then I don't need to give weekly training recaps until I am in full training mode) I would try to do some new things, whether it be high light a runner or just talk about training methods and tips that may be able to help a new runner out. 
Secondly I decided that after my race last week, I am content with just running. By this I mean I am content in not always going into a race and looking for a PR. Last week at the race I made the decision to not look at my clock, and it made the race so much easier for me. If I PR a race great and if I don't, oh well. I know what I need to do to train for a good time and I still plan on training that way, but I am not going to let me watch dictate my actions in a race.
My last decision I have made is it is time to go chase a unicorn.  I have put full marathons on hold for over a year now. The reason I did this was I wanted to work on halfs and build some speed and I think I have accomplished that goal. Now it is time to find a full and go see if I have what it takes to get to Boston.  I don't have a particular race in mind or anything like that but I have never been confident with my training and what I have been doing to better myself. I am thinking a mid-summer race. I am more of a hot weather runner rather than a cold weather runner.
So expect to see some changes on the blog in weeks to come. In the meantime I am going to enjoy this last day of my runcation and try to put a dent in my beer fridge.

Cheers Mate!!!!

Training Dec. 15th - 21st

Last week was the first week in a while where I was able to get out and run without being sick, and it felt great. I was hoping that would carry over into this week. Unfortunately that did not not happen and I didn't reach my goals for the week.  Let's take a look back at this week and my training.

MONDAY: Since I did my long run on Sunday last week I decided to use this day as a rest day.

TUESDAY: All day at work I was thinking, I can't wait to get home and run. Well during the day at some point I was walking and my knee just gave out. Imagine talking to a customer and all of a sudden you take a step and drop like a sac of potato's.  There I am laying on the ground and I shout out the only thing I can think of "Sniper!!!!!" All day my leg was giving me problems, so when I got home I decided to pass on the running and try an ab workout on the TV. I have to admit the workout was awesome, but it had a lot of moving around and my knee was not up to it. I tried my best and finished the workout, but I would be lying if said I wasn't in pain.

WEDNESDAY:  I went to work thinking my knee would stop hurting through out the day. WRONG!!!! All day long, every step I took I could feel pain. This is nothing out of the ordinary. Usually once a year my knee will just hurt and give me problems. I am not sure what the cause is, but It may last one day or a few. All I could think this time though was, Fuck!!! I just beat a cold and now I have to deal with this shit. I knew running was out, so once again I found myself doing a core workout I found on the TV. who knew on demand had so many exercises that really worked and made you sweat.

THURSDAY:  My knee was still sore and as much as I wanted to run I was afraid I would do more damage. I decided to use this day as my second rest day.

FRIDAY: My knee finally felt a bit better and I was itching to run outside so I decided to hit the road. I did 9 miles. 9 slooooww miles. I wanted to be extra safe with my knee and I even pulled out the old brace. My leg felt good and I was happy with the run.

SATURDAY: I was still feeling good from my run the day before so I decided to carry the momentum. I headed out for a 10 slow miler. I felt good for the most part, but towards the end my knee started to hurt. 

SUNDAY:  Today I woke up and headed to the gym. I went into the circuit training room and did a half hour of the whole body, followed by monkey bar reps.  I am starting to notice that my upper body is becoming stronger. I already have my workout planned for 2015 and I am hoping it will help. I will share the plan along with my goals next week.

UNTIL NEXT TIME BE SAFE AND RUN HARD!!!

Helpful hints for raceday

     The Pittsburgh Marathon is in 3 days, and I know some people who will be running the race for the first time.  I sat back and thought about the marathons I ran and I came with a few helpful tips that hopefully can help someone.  These tips also will carry over into smaller distances as well.

SHAUNS HELPFUL TIPS

1. DON'T RUSH
     You should know what time the race starts, so plan your morning out accordingly.  Give yourself enough time to dress, eat, and get to the start with time to spare.   The last thing you want to do is wake up and be rushing around and forget something important.  I like to lay my clothes out the night before with all my things I will take with me to the start.  On race day I like to get to the start early and know I have time to stretch and go to the bathroom if need be. 


2. FIGHT THE URGE
      What I mean by fight the urge is, when the gun goes off you will see peoples adrenaline kick in and they will go out way to fast.  Sometimes it is hard to hold yourself back but you don't want to go out at a blistering pace if you're not used to it.  Stay calm and run your pace.

3. DON'T CHANGE YOUR PL4AN
     You have trained for this and I am sure you got yourself into some type of rhythm. Do not change what you have been doing.  If you train with eating something before you run and taking a snack or drink at a certain distance, do it.  Don't decide the day of the race you are going to drink every water stop if you don't drink a lot of water on your long run. I can't tell you how many texts I got this week asking "What should I eat the morning of the race?" I can not answer that for you. Do what you have been doing during training. 

4. DON'T COUNTDOWN THE MILES
     Do not countdown the miles as you run, it will only make it seem longer. Try breaking the race into sections and count sections.  Even if your running the half break it up into 2 halves. I like to break the race down into sections of 6 miles.  Once I reach the first 6 miles I look at the clock and then set my site on the next 6. It makes the race a little more easy to endure.

5. FOCUS ON YOU
     Forget about all the other runners and stay focused on yourself. During my first marathon I kept noticing people pass me later in the race and they were not out of breathe.  They looked like they had just started the race. I later realized they were on relay teams, but it can be a real mind F#CK when you see them go by.  You have to remember full, half and relay runners are all running the same course for at least half the race almost.  Obviously a person running the half is going to be pushing themselves harder early than a full course runner would be.  Worry about your pace and what you are doing.

6. THE CROWD IS YOUR FRIEND
     If you get tired feed off the crowds energy. The fans that come out to watch races are awesome. They will cheer you on, they will hold up signs with motivational sayings, and sometimes even funny sayings.  The crowd wants you to do good and they will be cheering you on for most of the course, let the energy give you that added adrenaline you need to get through any pains and problems.

      Last but not least RUN YOUR RACE!  You have trained for this day. You have put in the miles, the sweat, and the pain. Only you know what you are capable of and how you are feeling on race day. Run your race. Don't let anyone else dictate your outcome. Once you cross that start line you have already won because you weren't afraid to start.  Of course your going to be nervous. You aren't human if you don't get nervous. Just stay focused and give it all you got. Don't worry about the time. Time does not matter, what matters is you had the courage to start. And like I always tell myself before the gun goes off...........DONT BE AFRAID OF GREATNESS! you have a chance to be great every race you run. So shut up the doubters, the people that said you can't, the people who were afraid to start and show them why you are great.

GOOD LUCK MY FRIENDS!!!!  

Pre Race Rituals

    One question I am frequently asked by first time marathoners is, What do you eat and do the day and night before the race? Every runner has their own pre race ritual that they will do. You have to find what works best for you.  But I will share with you what I do, it might be able to help you and it might not. You know your body and you know what you can and can not eat and drink.

DAY BEFORE

     From the time I wake up to the time I go to bed I will only drink water.  I want to start getting as much hydration as possible. Breakfast will be a normal breakfast, eggs, toast and bacon.  Lunch will be something easy on the stomach, grilled chicken and a vegetable. I usually eat dinner around 6 or 7 on normal days, but I will eat around 5 this day. A nice big bowl of pasta, got to carb up. There will be no running at all on this day. I will do some stretching and use my foam roller. 
     Before I lay down in bed I will lay all my gear out. This includes my bib, drinks and gels for the next day. The last thing you want to do is be running around on race day looking for your outfit.  You should of already worn your outfit during training so you will know if you need any other special items.(Band-Aids, Vaseline,  Nip-guards) Once everything is out and ready to go I will lay down in bed and start to relax. I like to be in bed no later than 9:00 pm. I will just relax and watch the television for a bit before calling it a night.
    If the race starts at 7:00 am, I like to be in my corral by at least 6 to stretch and get mentally focused.  I will set my alarm clock for 3:00 am. I am not crazy and this is not the time I actually get up. I will however wake up and drink a glass of Gatorade and eat a Powerbar.  This is just so when I wake up I already have started the process of getting hydrated and energy in my body.  I then lay back down and will set the alarm for 5:00am.

RACE DAY

      Once my alarm goes off I will get dressed and make myself a light breakfast. Peanut butter on toast and a banana is what work for me. I like to leave a little time to relax and hopefully in that time I will have to go to the bathroom. Usually never goes like that and as soon as I get into town I am waiting for the port-o-potty. After, I gather all my things and go over everything to make sure I am not forgetting anything,  As I drive to the start I will drink a bottle of water, not a huge bottle just enough to get me hydrated.  Once in my starting corral I will stretch and listen to a song that puts my mind at ease and I will start to get focused on the race.  This year about 15 minutes before the start I will take my Energybits, with a little more water. 
      I will carry one pack of GU with me during the race and I will take it around the 5th mile.  It is better to take it before you get tired. Once you are tired it is hard to come back from that. One nice thing about a home town race is I know a lot of people coming out to watch and I will have them hand me off a pack of GU or water.  I will try to take a pack of GU every 5 or 6 miles.  And I will take water and Gatorade on a as needed basis.  The last thing you want to do is start taking and eating things that you did not train with.  Your body is used to what you used while training so try to stick with what works.

AFTER THE RACE

     Usually I am so tired after the race food and drinking is not on my mind. However you will still want to grab some water or Gatorade and a banana or something to get in your system.  After a little nap and some stretching I am ready for that beer or a few. Hey you earned it!!!!


Is there anything you do on race day or the day before?

Remembering Boston

     I normally don't post on Tuesday's but with today being the 1 year anniversary of the Boston Marathon Bombing, I just wanted to pay some respects.  Every time I see a picture of the bombing I get angry. What a coward move and selfish act that was done on that Monday afternoon.  Lives taken and ruined for what?  What was exactly was accomplished? Well let me tell you what I saw taken away from it.  I saw not only a city but a country come together and stand as one.  Acts of heroism being done, people going above and beyond the call of duty. 
     Today as I watched a lot of the specials about the events I was sad, shaking my head a lot.  Then they showed all the people that helped. Runners running back to the explosion area to help injured. Running to hospitals to donate blood, and pushing victims with them.  It was emotional and uplifting. 
      One thing I do still feel bad for is the people that worked so hard to get there and had their time stolen from them.  Only a runner can understand the work, dedication, and pain it takes to run a marathon.  Getting into Boston takes a bit more. You have to endure all of that plus finish in a good time just to get in.  Most runners can only dream of running Boston, and the few that are lucky enough, who have put in the work deserve to celebrate a finish.  Some runners didn't even get to finish. No celebration, no getting the medal put around your neck as you go to hug a family member.   Whether you finished or not last year I would like to just say congrats because you earned it.

 

 



    You may have injured us
    You may have knocked us down
    But we will get up and continue to fight

4-21-13 let us never forget!

Gut Check!!!!

     As the weeks start to dwindle down and the Pittsburgh Marathon approaches I am getting more and more motivated.  In previous marathons something has gone wrong either during the race or before the race. A broken toe, tripped and stepped on, just to name a few.  But for once I feel like I am in the best shape I have ever been in before a marathon and I feel like this is my year.  My year to prove to myself exactly what I am made of.
     A little over a month ago I was given some good advice from a fellow runner.  I was told not to worry about my marathon time and worry about my 5K time. At first I thought this didn't sound right. I mean I want a good time in the marathon, I could care less about what I run in a 5K. I have been there and done that with those races.  But then he explained by working on my speed in order to improve my 5K time and still doing my long runs as normal, I would start to pick up time on the long run.  So I went back to basics, I thought about everything my cross country coach taught me in high school.  Intervals, tempo runs, trail blazing, and hill workouts soon became my worst enemy and my greatest help.  In high school I was 5'4  and weighed no more than 150. Now I am 5'9 and weigh 175. I was nervous at first thinking "this is going to be harder now since I am carrying more weight and have slowed down since those days".  But over the next month I was dedicated and soon I was noticing my time was dropping.  Last year it seemed like I couldn't go below 24 minutes for a 5K. Now 24 minutes is coming with little or no sweat.
     Today I planned on doing a quick 4 mile run.  It looked like rain was coming and I was trying to beat it. As I parked my car and walked to where I start my run I started to think about where I am and my goals.  Today it was time to find out.

It was GUT CHECK time.  Time to lay all the cards on the table and show my hand.  I started running and I kept thinking in my head...."be smart Shaun you got this, you know what you are capable of". One mile down- 7:15 split,  I was feeling good and my legs were starting to loosen up. Two miles down 14:03.  I was half way home on my run and had the biggest hill coming up.  As I got to the hill I gave it a quick look and just zoned out.  I put my head down and pictured myself running down hill.  I would give a quick glance to see where I was at, and before I knew it I was on the downward slope. Three miles down and one to go, 21:30 minutes.  I couldn't believe It I was holding a 7:10 pace and I felt great.  My last mile I dug deep and said out loud "It now or never." as I crossed my four mile point my time was 29 flat. I slowed a little on the fourth mile but I felt good.
     I have noticed in the past weeks that my long runs are getting easier as well. I held a 8:20 pace my 16 mile run last weekend and I hope to improve on that this weekend when I do 18.  I am anxious for the marathon.  I have my fingers crossed that for once I will get to run healthy. And I am ready to see what I made of.  

6 Weeks Away: Interview With Bill Crawford

    So every day I come home from work and I am usually just in an awful mood. I just came home from a job where I spend a good amount of my day dealing with people that have the education level of a 6th grader (and that is being generous). I sat in rush hour traffic for about an hour. Which usually involves three honking of the horn at people, a blow it out your ass to some random driver, and numerous shootings of the middle finger. So by the time I get home I just want to relax and kick up my feet before I go running. Usually this is the time I will read all the blogs I follow. There is about 15 blogs I read daily, all about running. Most of the people are Pittsburgh Running Bloggers, and then there is a few that I really enjoy that are people from all over the country. But for the last few weeks there is one blog that I enjoy reading a lot. Not often do you find a blog about running that will have you laughing out loud and is actually a good read. Well now there is one. “Daily Journal of a Reluctant Long-Distant Runner” By Bill Crawford

http://www.dve.com/onair/bill-crawford-47762/

     If you are from Pittsburgh and do not know who Bill Crawford is shame on you. He is the co-host of the morning show on WDVE radio and is a standup comic who will have you cracking up. Every year around Christmas you can see his show at the Improv at the Waterfront. He usually does a couple of shows and is there a few nights. My wife and I make it a point to go every year, and every year we never leave disappointed. So if you have yet to see one of his shows check and see when and where he is and get your ass there. (You can thank me later after you see the show)
     When I found out Bill was going to be running the half marathon I knew I wanted to interview him for my blog. I do not know Bill personally but we have a good amount of mutual friends. So it is always interesting to me to find out a person who you wouldn't think is a runner is running. Not that he couldn't be a runner, I just assumed with his job and family how would he find time. So when he agreed to let me interview him I was pleased and interested to see some of his answers. I decided to just do a short quick 7 question interview, since I am sure he is a busy person.  Enjoy!

1: when and why did you start running?
I started running March 5th. I needed a dramatic challenge that would force me to get up off the couch and get in shape.

2: how are you training for the PGH half?
I am using the Hal Higdon novice training program. It basically tells you day by day what you need to do to prepare your body to run 13 miles.

3: how are you juggling your career, family life, and training?
My training has made the juggling possible. Since I started training, I've had more energy at work and at home with my family.

4: now that you are running with other people in Pittsburgh did you know that Running was as big as it is in the Pittsburgh?
I had some idea about the Running scene in Pittsburgh. My sister is a long distance runner and I know the PGH Marathon sells out every year, but I didn't know about the community and support. I am constantly getting help and direction for strangers.

5: what are you looking forward to the most when your cross the finish line for the half marathon?
PIZZA. And the gratification of knowing that if I put my mind to something, no matter how ridiculous it seems at first, I can achieve it.

6: do you think you will continue to run after Pittsburgh's half?
Probably. I want to use this experience to reestablish an active adult life. I've been laying down for 6 years.

7: any advice for people starting out or people that might be afraid to start running?
I am a little uncomfortable giving advice since I've been running less than a month. I will say that I have never felt better and stronger. I've failed with food and with training. Its part of the process for me. Its made me stronger. I started with small runs and went slow. I ask questions and am amazed by the help and support that is out available. Its a really cool new way to see the city and meet people. I just ran 6 miles today. Longest I've ever run in my life and I can’t wait to run 7 next week.

     So in 6 weeks if you happen to see Bill out of on the course, cheer him on. Like the rest of us some of words of encouragement can go along way and help carry you a little bit longer. I have no doubt though that Bill will be able to do the half in a decent time, like a lot of us he is a Pittsburgher..winning is what we do.

Throw Back Thursday

      On many social media websites you will see Thursday is "Throw Back Thursday".  People will post an old picture of themselves usually, or in mine and my sisters case we will find the most embarrassing picture of each other and post it.  
      But today while driving to the gym to use the treadmill (I guess mother nature didn't get the memo that today was the start of spring) I started to think about some of my old races and one race that always sticks out in my mind more than any other.  The Navy Fleet Week 5k race in 1996.  My brother and I were running it like we normally would run any 5k together back then.    Before I go on let me give you a little back ground on my brother.  When he and I would run 5k's he would always beat me.  He would finish in the top ten almost every race and I would be a few people behind.

15 6 Patrick Byrne, 19, Swissvale, PA 17:36 5:40
40 14 Shaun Byrne, 17, Pittsburgh, PA 18:51 6:05


4 1 Shaun Byrne, 17, Swissvale, PA 19:09 6:11
42 17 Patrick Burne, 20, Swissvale, PA 25:03 8:05

    The top is a result from another race we did that year.  That is normally  how the races we did would end up.  Now notice the bottom result, see a difference here?  I finished in the top 5 and my brother finished 6 minutes after me.   So let me explain how this one happened.  So this race started at Heinz field and ran down the trail along the river. you then ran up steps onto one of the bridges( not sure which one) then across the bridge and down steps again and you would run along the river again and go to the turn around point and come back.   So there I am running in 3rd place behind my brother and some other kid and at the turn around point I notice they don't turn around.  There was a naval officer who was supposed to tell you to turn around but when the first 2 people got there he was busy talking to some girls.  A few seconds later here comes little old me and I am told to turn around.  Now the good brother would have given a scream and told them to stop and turn around.  But the asshole in me thought "I got this, this is my race to win."  Selfish? yes, but come on, most of you would do the same thing.  So there I am moving my last 1.6 miles and in the last 1/2 mile I get caught and passed by 3 people and finish 4th.  The look on my dads face was priceless when he saw me finish before my brother.  Most dads would say congrats, my dad looked and said what went wrong and were is your brother.  Thanks dad!!!   Eventually my brother and the other runner made their way to the finish and a high ranked Naval Officer gave an apology and even sent a letter joking saying they were the unofficial winners of the 10K if they would of had one.  

    Best thing still is all of the races me and my brother ran together this was the only one I beat him in.  Still counts in my book.

    Sometimes I like to think back to older races and think about my skill level from there till now. I am trying to get back to that point and I have no doubt in my mind I will.  Also on a side note, my brother doesn't run anymore, and I am trying to get him back into it. Actually I just want some rematches of some races.  

Anything crazy ever happen to you in a race?

8 Weeks Till PGH

     I don't know if it is just me but I feel like these weeks are just flying by and soon the marathon will be upon us.  Finally it seems like we may be getting some good weather, and hopefully we can all log some quality miles.  Having run Pittsburgh a few times I know the course pretty good.  So while doing my long runs now I will try to visualize the course and picture myself running the course.  I don't know if this really helps me but it takes my mind off my run and it helps me also start to get more focused about the race.
    I know some people who will be running Pittsburgh for the first time and I figured I would try to make the race a little easier for them.  I will break down the course for both the half and full in this edition of my blog.

http://pittsburghmarathon.com/Files/Admin/2014_Maps/Marathon_combined_2014_02_04.pdf

   So both full and half marathoners start the race together and will run 10 miles together before breaking off from each other.   The first 2.5 miles or so is all flat, taking you up Liberty Ave. and taking you back down Penn Ave. through the strip district.  Liberty Ave. is usually quiet with spectators mainly at the start.  Once onto Penn you will see a few more people cheering you on.   Around 2.5 you will make a right turn onto the 16 st. bridge. This is the first of many bridges you will cross and if you know anything about bridges you know they go uphill, peak and then you go down.  Once off the bridge you will go up a short incline into the Northside of Pittsburgh, before coming back over another bridge back into downtown.  Its a short stay as you quickly make your way to the Sandusky bridge and are on your way back into the Northside. From mile 5 to about 6.5 you will weave through the streets of the Northside ( mostly all flat with some good crowds ). At mile 6.5 you will go over the West End Bridge into the West End.  The bridge has a nice incline and once you get off the bridge you will go uphill just a bit as you enter the West End. Once you make a left off Steuben St. you will have a nice downhill for about 50 yards and then you will make a left and head towards East Carson st.  There is a slight uphill as you exit the West End before turning right onto East Carson.  Mile 7.5 until 10.5 is on Carson. This is all flat and the crowds on Carson will be loud as they cheer you on.  Once approaching the Birmingham bridge the half and full marathoners will separate. The half marathoners will turn left onto the bridge and the full marathoners will pass the bridge and do a one block loop until coming back to turn right on the bridge.

HALF
     The Birmingham Bridge is mostly uphill, not real steep but when running you will notice it's a hill.  As you exit the bridge you will turn left onto Forbes Ave.  This is where you will want to have some energy. Mile 11 to mile 12 is basically all uphill.  It starts steep then you will make a left off Forbes and head towards the Blvd. of the Allies. The Blvd. is a gradual uphill but at 11 miles it will be difficult if you haven't trained properly.  Peaking the hill you can rest easy because from here on out its all downhill. You will have 1.2 miles to make up any time you can.  You will be able to hear the crowd as you come down the hill and the adrenaline should carry you to the finish.

FULL
     Once off the Birmingham Bridge you will make a right and begin the longest hill in the race up Forbes Ave. into Oakland.  Once in Oakland you can take a good rest because your next hill isn't until the end of mile 14.( After Oakland you will enter Shady Side and the small hill you will run up which takes you back onto Fifth Ave. is not a steep hill at all).  Mile 15 will take you from Fifth Ave. to Penn Ave.  Penn Ave. is actually a slight downgrade and will give your legs some time to rest up.  From Penn Ave. you will turn onto South Braddock Ave. and take it to the 17.5 mile mark into Homewood.  Mile 17.5 to mile 21.5 is mostly flat with a short hill here and there through out Highland Park taking you out onto Baum Blvd. before turning onto Liberty Ave. in Bloomfield.  You will do a small incline through Bloomfield but the crowd will be amazing. Nick named Pittsburgh's little Italy Bloomfield is full of people screaming you on and the smells coming out of restaurants will make you want to finish as soon as possible.  From mile 23 basically to the finish you will be going down a nice long hill and back onto flat roads. As you get closer to the finish at Point State Park you will be able to hear the noise.  Just get to mile 22 and you can basically put your body on cruise control to the finish line.

Motivational Monday

Let The Countdown Begin

      11 weeks away! that is exactly how far it is until the Pittsburgh Marathon on May 4th.  I try not to keep track of my whole training just how far the race is until right around now.  This is the time where I like to take a step back and see if I am on track with my training.  11 weeks might seem like a long time away but in actuality it is not.  Actually it's more like 8 weeks of hard training and 3 weeks of tapering off (at least the way I train it is).

     So for training you should be running between 12-14 miles for your long runs and you should be working on your race pace as well.  Unfortunately this winter has wreaked havoc on the roads and running outside has been more of a problem than anything.   Today I tried to do my long run outside and made it 7 miles and had to call it quits.  I felt like I was playing the old 80's atari game where you dodge traffic as you run across the road. The sidewalks were still snow covered and people just seemed to have given up on shoveling.(I can't blame them, it feels like we do this everyday anymore). Needless to say I was more disappointed than anything, but I did take a look at my run and I noticed I was not tired at all. I felt great the whole run and even though I hate treadmill running, it has helped a lot and today showed it.  I do tempo runs, intervals and I use the gym to cross train as well.  So even though I didn't get in my long run today I am not in panic mode yet.  On the plus side it looks as though the weather may be warming up a bit and we will get some good outside running in.  

     If you are not on schedule I do not recommend trying to cram a lot of long runs in to try and make up for what you missed.  The down side to that is you will be more tired when it comes to the race.  Just take it slow and add maybe an additional mile that what you normally would for your long run.  You still need to get your rest to be ready for race day.

      During the next 11 weeks I will take this time to do a few post on the race. I will break down the course for first time runners coming to Pittsburgh, both full and half races.  I will give tips on the race and try to make it easier for new runners to come to our great town.

     Also while I am counting down Pittsburgh I am still counting down the weeks till Boston.  9 weeks away basically, even though I am not running I still like to countdown to this race just because I know a lot of people running it and I wish them all the best of luck in the world.   If there was a year I wish I was running it would be this year.  I just think the course is going to be loud and exciting with spectators.  I know I will be watching it on a live stream cheering everyone on.   

No matter what race you are running in 2014 make it count!

Are you on schedule for your races?

Motivational Monday

I think this speaks to a lot of people, myself included.  When I first started running I would get discouraged when I saw a big hill.  I would come home in pain and I would look like I was in a boxing match rather than out for a run.  But soon it all started to click and I found my rhythm.  Now I look for the biggest hills and I map my runs thinking is this course going to challenge me.
For anyone who is just starting out remember it gets easier over time and soon you will destroy anything that is in front of you.  Be patient and it will all come together.


When you first started was there any part that scared you that you over came?

Sunday Interview with Valerie Long

SB- When and why did you start running?
VL-I started running when I was in the 7th grade. My parents would go for walks and I would run. I just did it because I really enjoyed it. I would also run when I needed to clear my head. It gave me the time I needed to just let my thoughts go and enjoy being outside doing something I really loved.


SB- What is your next race and how are you training for it?
VL- My next race is the Pittsburgh Full Marathon. I will train using a marathon training guide that I found in a Runners World Magazine. I will also do fartleks and hill work to help with speed and endurance. I work right next to the Birmingham bridge so I practice running across that and up into Oakland during my lunch break.


SB- I know you have overcome some injuries, can you describe what your injury was and how have you gotten back from it?
VL- I had to have 2 lateral releases done on my left knee. Apparently my patella shifted and they had to go in and shift it back. The first one didn't take so I had to have a second one done 2years after my first one and my knee feels great now! To get through that, it took a lot of time and patience. I went through months of pt, walked a lot because I couldn't run ( I walked the Pittsburgh full marathon because I was already signed up for it and thought why not try it). I took the time to let my body heal and I now work on strengthening my muscles more instead of just running so I do a lot of cross training.



SB- I know you recently were able to run your first marathon after all the injuries, how did you feel when you crossed the finish line?
VL- I did just run my first marathon. It was the Columbus Full Marathon. It was the best feeling in the world to cross that finish line. I technically wasn't fully prepared to run it but I exceeded expectations and finished in a great time which made me feel even better about crossing the finish line.


SB- I have always said the training for the marathons is harder than the race. Would you agree and can you explain how it was different for you?
VL- I would agree that training for a marathon is harder than the actual marathon. You are out there alone running with no one cheering you on for hours no matter what the temperature is. It's a huge mental game especially when it's dark, cold, raining, or snowing and you're so warm under your covers but you have to sometimes force yourself to get out and run. At the end of all the training it's worth it, but you have to remember that during the hard runs.


SB- Are you a runner that only wears certain shoes or gear? And if so what brands and why?
VL- I wear only two brands of clothes when I run: Nike or underarmour. I feel those clothes breath the best for me and keep me warm when I need them to. When it comes to shoes, I don't stick to a specific brand. I typically just run in what the running store recommends but I'm currently giving Newtons a try to help me run lighter on my feet.
     This weeks interview is with one of my best friends younger sister Valerie Long.  I obviously knew that Valerie was a runner from my friend but I didn't know how much she was into it until recently.  I can't say that we have ran any races together but we both did do the Pittsburgh Marathon the year she was forced to walk it.  I give her nothing but respect for overcoming her injury and continuing to run.  Hopefully she will meet her goals and one day qualify for Boston.

SB- How do you train during the winter months? Strictly outside running or do you mix it up with a treadmill or cross training?
VL- During the winter months I strictly train outside. However if there is a ton of snow or ice outside I will ride a bike inside. I don’t want to risk slipping.


SB- Is there any person who you look up too as a runner that may have inspired you along your running journey!
VL- I look up to the Kenyans because I've always wanted to run like them. Haha but seriously, I’ve pretty much looked up to anyone who runs because it’s not easy to do. This may sound weird but when my brother would tell me about how fast you are it would motivate me to become a better faster stronger runner. I would ask my brother about different things that you would do and he would just say "I don't know." Haha


SB-What do you hope to accomplish from running? A personal best time, Boston marathon...exc.
VL-I hope to qualify and run the Boston Marathon. That is my ultimate dream and would be my biggest accomplishment.


SB-Anything you can say to someone who is just starting out or thinking about running?
VL- I would tell new runners to not give up. It's not always an easy journey but it’s a fun one. I'd also tell them to listen to their body and not to push an injury.

Night time running

     Living in Pittsburgh we get to see beautiful changes in the weather. The fall brings leaves turning from green to orange and red. We also get to see our sunset go from around 9:00 pm to around 5:00 pm.   The Pittsburgh marathon is ran in early May. This means most runners, like myself, are forced to train in the dark night or the dark early mornings.  There are many things you can do to help with running at night.  Wear bright colored clothes so you will be visible to cars in the dark. If you are going to wear your head set while running, listen to the music at a low volume so you can hear the traffic around you. Some drivers have trouble seeing at night so you want to make sure you are aware of your surroundings. Technology has also helped night time running.  There are many little gadgets and lights you can purchase from blinking red lights that clip on your clothing to hand held neon lights that give off a fluorescent glow. I recently purchased knuckle lights from TRUE RUNNER. These are LED lights that you strap to your hands. These lights allow your hands to still be free to run, yet they illuminate the path you are running on and allow cars to see you. I was also informed by the employee assisting me at TRUE RUNNER that there is also a head band with a built-in light and an Under Armour hat that has small lights built into the brim. Prices range from $40 to $55 for these products. These prices might seem costly, however after using the knuckle lights I purchased, I believe they are worth every penny. A way to completely avoid night running is to use the treadmill. I suggest running on an incline of 1 or 2 to simulate the various elevations of running on pavement. The question is, can you stand to be on the treadmill in one spot for a long period of time. My preference is to invest in a gadget that will help when I run at night and get out on the pavement.  However, each person is different so run anyway that makes you feel comfortable, just do it safe.

Do you prefer to run on a treadmill or on the pavement? Share your opinion in the comments.

Mike Smith Interview

       Every week I will be showcasing a runner with a 10 question interview.  I hope to interview people of all athletic levels to illustrate how each person is different in the ways they train and prepare for races.  I will also be interviewing casual runners, who may only be running for the purpose of losing weight or to de-stress. My goal of these interviews is to show how people began their journey and where they are now.
       My first interview is with Mike Smith.  He is my cousin, so I have been privileged to see him grow as a runner.


SB: When and why did you start running?
MS: Junior High Track and Cross Country team. Running is a great sport that emphasizes self-discipline, especially when you're not strong enough to play football!

SB: How often do you run when training for a race? Do you still run when your not training for a race?
MS: Depends on how close to the race. I try to keep up a 3-4 times a week run during the month leading up to it, even if it's just a 5k. And my running comes and goes in spurts. I haven't ran once since my last race (Great Race 10k), so I hope to start again December 1.

SB: What is the next race you are training for? And do you have any goal for that race?
MS: Pittsburgh Half Marathon (though I may run one or two small races in between). I ran it for the first time last year, and had to walk a few times beginning at mile 10. I certainly wish that didn't happen, but my pain was terrible and walking helped lessen it for a bit. So my goal this time is to run without stopping, which by itself should knock off a few minutes.

SB: A lot of runners have certain rituals they do before a race or before a run, is there anything you do?
MS: I'm usually too antsy before a race to focus on any routines. The only must-do before a race is peeing.

SB: What brand of shoe do you wear while running and why?
MS: Asics. Only because that's what the guy at True Runners gave me. But these new shoes have been great so I'll probably stick with them.

SB: What do you think about people who say running is not a sport?
MS: False, false, false. Besides the obvious (Track & Field, duh), how can one consider competitive racing where there's a clear start, goal, finish, and order of finishers NOT a sport? It's a physical activity that includes competing against other people. If that's not a sport, I don't know what is.

SB: Your wife and her twin sister also run, do you ever compete against them in races or would you say you try to motivate each other to do better?
MS: We certainly motivate each other to do better, but I don't think we compete against each other. I usually beat Gab in 1 out of 4 races, and my sister-in-law is usually way ahead of both of us. My favorite aspect of running is competing against myself. Other runners can help (i.e. motivation) or hurt (i.e. distraction) in that process, but once that gun fires, I'm on my own.

SB: Is there anyone you look up to as a runner and why?
MS: Well you obviously, for your consistency in training and accomplishment in your races. Plus so many people in our family. I remember it was amazing watching my sister-in-law cross the finish line for her first marathon. Gab, for all of her races. And it was awesome watching our cousin Katie cross the finish line of her first 5k last year, and then her first 10k last month. My friend Allison is also an avid runner and often blogs about it; it helps motivate me when I'm being lazy.

SB: I understand you will be running for a charity at the Pittsburgh half marathon can you describe what is the charity and how people can donate?
MS: I'm running on behalf of The Neuropathy Association, a non-profit organization dedicated to advocating research and providing resources for patients with neuropathy. Neuropathy is a simply a neurological disorder affecting the motor, sensory and autonomic nerves, which can either be a direct symptom from another disease or for a completely unknown reason. They're a great organization and I'm happy to be running on their behalf. Here's a link with a ton more info (with a link on how to donate to my cause!):
http://www.neuropathy.org/site/News2?page=NewsArticle&id=8565

SB: Is there anything you would like to say to someone that might be on the fence about running. Words of encouragement a helpful hint anything?
MS: Running is a cheap an easy sport to get into that serves as a way to increase your self-discipline while also helping whip you into shape. Racing (and competitive racing) is just a bonus, but even running a few miles every week can make a huge dent in your exercise needs. But it's also a sport that's prone to injury if not done the right way. The web has a plethora of resources on how to avoid injuries: stretching, cross-training, things to focus on, things to avoid, etc. Be a *smart* runner or else you'll spend the majority of your time recovering from injuries.

Running Sport or Not?

Many people will ask the question is running a sport? The answer is yes, not only is it a sport but its one of the oldest sports,  dating back to the early Olympics.

       As a runner I hear it everyday, running is not a sport.  This statement cracks me up when people say it.  One argument I hear is "well anyone can do it."  This is true, anyone can run.  But not every runner is competing in races and training for marathons or races week in and week out.  I can go outside and pick up a bat and ball but that doesn't make me a baseball player.  There is a difference in a person who is running to lose weight and a person who is running for the sport of it.  If anyone had the chance to watch the NYC Marathon this year they may have picked up on just how much of a sport it is.  A group of runners bunched up for 20 miles jostling for position, looking back and fourth at each other to see who will make the "move".  And then it happens one runner takes off as if to say lets see what you guys have and pushes the pace and soon you have a race within a race.  Its a tactical sport in which people draft off each other and wait to use their kicks at the end.  So yes anyone can run but not everyone is runner.

       Hopefully with this blog I can give some advice to other runners and people looking to run for whatever reason it may be.  Also i would like to hear what works for other runners, what shoe they prefer and why, some race tactics they use and so on.....  And last but not least i hope to inspire people who are on the fence about running to give it a try and come into the running circle.  Once you give it a try you will soon see this is an addicting sport.