3: Something to Marathon
A
Marathon Training
Experience
Michael Leonard
3: Something to Marathon
A Marathon Training Experience
Copyright © 2010 Freddie G. Bell Jr.
SMASHWORDS EDITION
Published By:
Freddie G. Bell Jr. on Smashwords
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TABLE OF CONTENTS
Chapter 1 The Idea
Chapter 2 Training
Chapter 3 Don’t Listen to the Haters
Chapter 4 The Race
Chapter 5 Do Run Run Run, Do Run Run
Chapter 6 Helpful Tips
Conclusion
Prologue
First and Foremost I would like to thank God for helping with my journey. I truly have used every ounce of my faith, running around like I am some sort of Olympian. I would like to thank Mr. Richard M Taylor, the greatest track coach in the world. Roosevelt Caldwell, the Joe Jackson of track and field, who now has a daughter who runs just like him. My mother, grandmother, aunts, uncles, cousins, brothers and sister in short my family. Vet, it’s your turn now, get it done!! Anthony and Paula Ferguson, Greg Miller, Laird Ferguson- My running Homeboy, Hunter Taylor, Rachael Joker, and all those who have ran with me or supported me while I was running or writing.
I love to run. I think it’s a fun exercise, and a great way to let off some stress. My high school track coach said something to me that was pretty funny. After I told him that I was going to run a marathon he said “Good, see now after all your friends from high school start dying off, you will be around and healthy”. I don’t know how true of a statement that is, but it sure was funny.
Me being African American, I started to notice over the years, that more African Americans are running marathons now. I think this is amazing. I think it’s a way to serve notice on conditions that plague the community for years. I started to understand the statement my coach made, when he said “Friends dying off”. What my coach was really trying to say, is that with exercise and diet, you can combat diabetes, high blood pressure, and all those terrible conditions that take so many lives, white or black. With more knowledge and understanding you can reach new heights.
I thank God that I had an active mother and father, who raced us up and down the block, went skating with us, and engaged in activities that made sure we were active kids. If you didn’t have that in your life, it doesn’t matter, it starts now. You can do anything you want, if you believe that you can.
Oh yeah I want to explain the title of this literary piece. When I decided to write this book, I remember I was sitting in my grandmother’s kitchen on a Thursday night, watching this great movie. The movie was 3:10 to Yuma. It was a great action packed film. As I thought about the title of the movie, my goal was to finish a marathon in 3:10. Well then I said, let’s just go for 3 something! So a movie is the inspiration for the title of this book.
So read on, try to see a little humor in the story, and get some inspiration to go run. Actually I hope it inspires you to do something that you always wanted to do but just needed a little push to go and do it!
This book is dedicated to (your name here)
Chapter 1: The Idea
“It’s a Saturday night and I am feeling alright”. Yep that’s how I feel, I am looking good, and I am on a date with a beautiful woman. We both are gym rats, meaning we love to work out, translation: we are vain. After a few appetizers, the conversation opens up again with “how did you spend your summer”. Her answer changed my life forever. She answered and said “I RAN A MARATHON THIS SUMMER”. What? 26.2 miles but surely if she can do it, I can do it. Heck I ran track and played football, if my petite date can do it, I know I can. WRONG!
Proclamation “I will start with a shorter distance then work my way up. So I sign up for the Chicago Half Marathon-this will be easy”. Me the idiot-circa 2008
The male ego is a dangerous thing. It makes men do things that are crazy, like running a marathon just because a woman did it. I didn’t pay attention to the fact that she trained all summer, she lost a toe nail, and she admitted “I will never do that again”. I just knew she achieved something that I hadn’t, and I didn’t like it. Instead of seeing her marathon run as an incredible accomplishment, I saw it as a challenge. So here I am, the egotistical idiot, on my mission to run a marathon.
Chapter 2: Training
It’s time to run, it’s time to go, it’s hammer time. The first thing I do, I go and buy some bananas and bottled water. I then dust off my old running shoes and head to the park. After a brief stretching routine from my old track running days and after a 5 yr lay off from running, I am on my way for a quick three mile run. So I start, running like my track days, but there is one slight problem , I forgot than when I ran track I was 169 pounds and now I am all of 205. I am off, the run starts smooth just like I remembered it, then I felt this pain and numbness down my left leg, my 3 mile run becomes a 2.5 mile walk. I have a long way to go…
After the run walk, I sit in the car frustrated. Now I am paying attention to the other people in the park and I notice a few things. I noticed how the white people running in the park sort of just “glided” through. They were smiling, actually enjoying it. Then I noticed all the black people running…… actually there weren’t any “ running” at all. Now I am not turning this into a black and white issue, which it is truly not, because last time I checked, the Kenyans are marathon kings! I have to respect the road, I can’t just think because I have God given talent, that this would be a cake walk, actually I really wanted to walk with a piece of cake at that moment!
So I am determined I will not falter nor fail, I am not a quitter, I am gonna pray that Jesus runs this race with me. Yep, I am going to get the Lord on my side. I call my grandmother and I ask her to “pray for my run”. I call my Pastor “pray for my training”, I ask countless people to pray for me. So now that I am “prayed” up and protected, I go for another run. Fresh with a prayed upon mission, I take off and my legs start burning again. I am looking at the sky like “why Lord?”
After a grueling 3 mile run and sixty bottles of Gatorade, in my opinion, is just kool-aid with a vitamin broken up in it, I go home upset and frustrated but determined.
So I decide to act as a professional and do some research, and after countless hours of extensive Google research, I discovered that marathon running is a lifestyle and it should be respected. You have to mentally prepare for this just as much as you physically prepare. I am a firm believer that if your mind is strong you can finish any race.
I realized the first thing I needed was a good running plan that would help me achieve my goal. My goal at first was to finish the race with an incredible time. After more study and realistic thinking, I decided to look for a plan that would just help me finish the race. I found several different websites with running plans, all geared towards getting you ready for your race. I came across this guy named Hal Higdon. He ran like a million marathons all over the world or something like that, he was a trusted coach and his plans are followed by thousands of runners every year. So Hal Higdon’s plan it is! I follow his half marathon training program, which is designed to get you ready for your race in about 12-16 weeks.
With all my research and preparation complete I spend my summer running 5 days a week. Three short runs during the week, light run on Saturday then Long run on Sunday.
The second run of the week was tough, but it was exciting. I used the second run of the week for sprints and speed training. I went to a track near my house and ran like I was in high school again. Reality kicks in, and I realized that I am not in high school, and I need to really warm up stretch, and stretch again, and slow down. I had to build up to sprints, and speed training, but I was determined and I was able to have some great speed training sessions.
So now I have the plan I need, light run on Tuesdays, Speed Training on Wednesdays, moderate run on Thursdays, light run again on Saturday and finally long run on Sundays. Seems like a bit much, but trust me it works and I had fun doing it. Once you start building up your mileage you confidence peaks! Here I am a brother, who only ran sprints and played football which the longest run was 400 meters, and I can run 10 miles comfortably!
Chapter 3: Don’t Listen to the Haters
Around August first I run into a friend of mine, who hadn’t seen me all summer and she said “you have been running your ass off, literally”. The comment didn’t bother me, seeing that I have sacrificed my whole summer running through parks and such. I can’t believe I can run 12 miles now. I started barely running 2.5, now I can run that for a warm up!
During the summer I ran into a lot of my “friends” in the parks with their families. The popular question is “why are you trying to run a marathon?” I remember clearly one guy that grew up in the neighborhood with me really looked upset that I was running. With his marijuana in his hand and liquor in the trunk, he says, “bro, really what are you running for”. I thought to myself, “dude, you are in a park with an illegal substance, you don’t have cataracts, you look terrible, and you are asking ME why I am attempting to stay in shape”. I resisted the urge but I just said “I want to better my life” he followed with “I feel you”. I ended my conversation with “Cheech” and continued my mission.
I had to fight off all the negativity, which wasn’t easy to do. However, it is easy to quit something when the task gets tough. It’s really easy to skip a run and go eat something good to you, just not good for you. Truthfully speaking, eating is probably the easiest thing you can do. You can do it anywhere, in the bedroom, in a car, in the bathroom-which would be disgusting, however you get the point. I had to keep my focus, because with so much negativity it’s easy to get off track. My Aunt would bake a pound cake on Sunday, which is my favorite and then she would ask me, “Why aren’t you eating some cake, if you are running all those miles, you can treat yourself”. Nothing is wrong with a treat now and then, but ultimately for some a treat becomes a lifestyle. Most importantly why would you want to eat something called “pound” cake. It’s called pound cake for a reason; it’s a pound of sugar, a pound of flower, a pound of eggs. Would you eat something called Fat cookies? Or overweight cream? I don’t think so.
Chapter 4: Race Day
One should note that two weeks prior to the race I had a bit of the stomach flu, which depleted my body completely. I recovered quickly, so I didn’t think it would be a problem. So here I am the night before my first half marathon and I am nervous. I don’t eat the same things I have been eating in the past, no I don’t do that, instead I go get a big veggie burger and a baked potato or something like that to calm my nerves. I am drinking water and Gatorade getting all my electrolytes in place. I am really a wreck at this point but I stretch, shower, pray lay my stuff out the first night and hit the sack early.
5:30 am, the alarm goes off, I hop up, feeling pretty rested but anxious to get the show on the road. I get dressed, grab a banana and some water and head over to the race. The scene was amazing, thousands of people converged on the south side of Chicago near the museum, getting ready for what I think is a big race. People are warming up stretching and getting ready. I notice every black person, and I give them this “what’s up, let’s do this” look. They return the sentiments, so I am really feeling good.
Before the start pistol is fired, I notice groups of people praying, they have scriptures on their shirts, “I can do all things through Christ who strengthens me” “Greater is He in me….” So I am really pumped up now! I get in line, stretch my legs, say a prayer and I set my sights on the finish line baby! However, things don’t always go as planned….
The shot is fired, the race has officially started, and I am smoking! I am actually in the lead pack and I am feeling good. I am running so fast that I can see the guy in the lead as he turns the corner. No need for alarm because I am feeling good and keeping a very good pace maybe a 6 something mile. Here I am in the middle of august, running a half- marathon, one would think I would be smart enough to hydrate right? Well ego is telling me that I feel good and I don’t need to stop. I run past the hydration stations at mile 1.5, 2.3, 3.5, I don’t care, and I may be able to win this. After this race I may just do a family tree to see if my ancestors are Kenyan, because I am cruising. I smile at all the spectators especially those with Bible scriptures I give them the thumbs up. I have my gospel music playing in my iPod; I think it was Kirk Franklin. All systems go, I am doing well, and then it happened…. I hit mile 7 and felt a slight cramp in my leg, no biggie, I have prepared all summer, I will just stretch it quickly and go. I stretched it, and then a cramp in my other leg decides to join the party. I am thinking no big deal; I will just grab some water like I did in track practice, stretch out the cramps, and continue with my race. Even after my brief break to stretch and hydrate, I am still on pace to finish the half in about an hour and a half. So I take off, both legs cramp and then my arms start to cramp. I start to panic, but I don’t quit. Then another cramp here, another cramp there, here a cramp, there a cramp…you know MY ENTIRE BODY. I am in pain and really worried now. I even switch my playlist in my IPod from Gospel music to Tupac, anything to get me going.
I try to hydrate, nothing, I try to stretch, no relief. My whole summer is flying before my eyes and I can’t even move. I am not a quitter so I say to myself, “I am going finish this if I have to crawl!” So as I crawl to mile 8, I am thinking I have 5 more of these things to go! OH my goodness, I am trying to run but I look like the tin man or a really rusty robot on a slow moving treadmill. Everybody is passing me, big people, skinny people, forget the male chauvinistic thing, women are incredible runners, they were gliding by me like I was a tree. I remember while I was attempting to inch to the finish, this lady who had to be a grandmother, passed my and patted me on my back and said “you can do it sweetie” she was moving as slow as a turtle, but she was moving!!
The straw that broke the camel’s back was then this power walker passed me. They always looked goofy to me, but today I was totally jealous! I made it my mission to finish this race!!!
I fought with every bit of might and will power in me. I kept thinking “I can do it, I just spent an entire summer training, I’m going to finish this race!!” So I ran that race just like we run the race of life, meaning, I put my good foot forward, and started moving one foot at a time.
Mile 9 came then mile 10 so forth and so on. It was about 85 degrees and I am slow as molasses, but I am determined. I think that is something my military father instilled in me. I couldn’t quit. If you can do it, I can do it. So I am pressing, I laugh because I know I look crazy. I don’t care I just want to get across that finish line and out of that hot son! Usually all the crowds are great, but at this point all the people screaming “You can do it” are extremely annoying to me. I wish I could throw a rock or something. All the people with scriptures are looking at me as if I don’t have enough faith or something.
I am still determined, I press forward in pain until I notice something so beautiful in my sight. There straight ahead is the finish line. Now I’m moving man, in my mind I am running fast with perfect form, but actually I was running with my head down and my arms swinging like a penguin. I picked up enough heart to run across the finish line, hating all the inspirational music on my iPod, and collapse. I did it; I finished a half marathon with a running form that looked like I was doing the Bill Cosby Dance. My physical condition was so bad that I had to head straight to the medical tent. That’s where the student nurse said with all her wisdom “you’re dehydrated” I wanted to call her all types of names but my tongue was cramped. I layed there on the little gurney and said I will never, never do this again!
After being hydrated, massaged and iced, I grabbed my medal and left. I Went home and went to sleep, which was the hardest sleep, I ever had in my life. I woke up about 5 hours later, ordered a pizza and some cookies and ate like I had lost my mind.
There are several morals to the story here, but I will only cover the important ones. First you have to hydrate during the race, remember if you are thirsty while running, you are probably already dehydrated. The second moral is something I have heard all my life, “It’s a marathon, not a sprint”. Don’t run faster than your usual pace. Even if you are feeling good, slow it down, and run a smart race. Last, run YOUR race, don’t worry about who is passing you or what anyone else is doing. This is about you and your personal goals.
Chapter 5 Do run run run , Do run run
I was told a man never quits, that you should finish what you start. So I did just that, and I am 5 half marathons and 3 marathons better! I still have some running issues here and there, but after proper training and a respect for the game, I have realized that I enjoy it. I enjoy being in shape, I enjoy the atmosphere and excitement on race day. I love it all.
The Chicago marathon is probably one of the best marathons to run. For one, The CROWDS ARE AMAZING. The atmosphere is just incredible. The course is flat and fast, probably one of the best in the country. Hydration is great also. I would recommend anyone who is planning to run a marathon that their first marathon is the Chicago marathon! Dallas is great and I heard all the Hard Rock races and Disney races are incredible too.
Marathon races are one big love fest. It’s the only time since election night when Obama won, when I have seen so many cultures united. Is it because we understand the struggle, or is it that we formed a bond as marathoners that others don’t understand? As if we are some secret tribe that has descended from the hills and it’s a big reunion of our tribesman. - That was a bit much; I think that it’s the fact that we are crazy. Seriously, the common ground is-heart. I have seen people running for all causes, a loved one who passed away, or a close friend who is fighting cancer, or a runner with cancer themselves who is determined to beat the odds. I look at all these runners and draw strength. It’s a beautiful experience, there is nothing like seeing the determination on someones face to cross the finish line. It’s truly American, but even better it’s the Human spirit to achieve. I think that’s it one of the most rewarding experiences someone can do, it’s truly life changing.
Chapter 6: Helpful Tips
I wrote this book to tell of my first REALLY LONG distance running experience, and to help others with their journey. I have spent hours and tons of money, trying the best this, or the best that, to help me run better. It’s all a bunch of crap and money making schemes! That’s just my opinion. Some of the information truly will help you. Ultimately it’s really all about finding what works for you. So here are some of the common topics or areas when running that I will share my thoughts on with some helpful tips.
Training plan
If you are truly serious about running this marathon, you need to get a good plan that works with your schedule. Most people do long runs on the weekends. I would suggest going online finding a training plan that doesn’t try to cram a ton of mileage in a short period just to get ready. Too much too soon will cause injury. I would suggest a pre marathon running program that gets you use to running consistently on a weekly basis. I have read that if you can run 3.1 miles comfortably you can run a marathon. Focus on mastering a shorter distance first before you take on the big boy!
Here’s a great site with running plans for moderate, intermediate, and advanced runners
Running Course
Chicagoans are blessed with a lakefront. That’s one of GOD’s gifts to Chicago in the summer for enduring such a brutal winter! Every day in the summer, you can see thousands of people running the lake front. I think it runs a span of 17 miles, from the north to the south, with the lake on one side of you and the Chicago Skyline and other scenery on the other side. The course even has miles markers so you can actually plan the distance you want to run properly. If you don’t have something like this to enjoy your run, then you can use any park with a running course in your city. I would also suggest the website map my run. www.mapmyrun.com . It will navigate and give you a proper course of mileage that you want to run, given your current location. I used this a lot when I travel for work. There are also a few applications for smart phones that also will map a run for you.
Clothing
I have seen it all. Runners in proper running attire, light fabric shorts and shirt, to runners in basketball shorts. I have been more of the latter; I finally figured it out and got me something in between. I don’t go to the top of the line sporting goods stores to pay for clothes. I’m running in them, I don’t need to be the cool guy that’s matching while I am running. I go to Target, and Wal-Mart. I will suggest though whatever you get make sure it’s the wick material. It retains a ton of sweat and will keep you dry and excuse my slang “not as funky”.
SHOES
This is the topic I hate. I have purchased tons of 120 dollar shoes because that’s what I was told, I needed to do. I over pronate so that causes me problems. I will break this down in the simplest terms for you. Pronation, is the way your feet rolls (side to side) when running. If you have a flat foot like me then chances are you my slightly over pronate, which means your foot rolls into the left when walking. Look at the bottom of your shoes and if then inside is worn out more the outside then you over-pronate. There are a few sites that help you with detailed explanations of running style, foot strike and gait. They were very helpful to me. I visited the Runners Word site frequently. They have great articles, testimonials, and tips. I used the sites shoe review when I decided to purchase shoes that would best fit my style of running and ultimately help me finish my race. So in order to accomplish my goals, I had to buy the shoes that would help me run and prevent injury which leads me to my next topic/tip.
Achilles heel-the nagging injury
I have seen so many runners plagued by bad Achilles injuries. It’s a nagging injury that seems like it won’t go away. This has been the main injury I have experienced in my running. I have gone to all those physical therapy places and they give you all the stretches and send you about your way. I have been frustrated to the point of no end and wanted to give up. After all the advice from experts I have come up with a few things that will help you with your lower end injuries.
Stretching - Nothing is more important than stretching. Increased flexibility preventing injuries and allows for better running. Stretch your hamstrings, calves, and quadriceps. I can’t stress enough about stretching. Remember hold each stretch for 20 seconds and warm up before each stretching exercise. Some people say stretch before you run and others say after. I say if you can do both, but after is the most important.
Calf Raises - The Achilles tendon is like a pulley and weak calves stress that pulley more than it should. Imagine this little tendon supports your body weight. So compound that with the pressure of running and that equates to a lot of force on your little Achilles tendon. I have discovered that calf raises help me tremendously with my running and I don’t experience the Achilles tendon problems at all. I usually do 3 sets of 20 standing calf raises, with my toes on the edge of the stairs or on the phone book. If you are a member at a gym, I also add in 3 sets of 20 sitting calf raises with twice my body weight on the machine.
Lift Weights -I wouldn’t suggest lifting heavy weights for muscle mass. I would suggest lifting for tone and muscle endurance. I am also a fan of pushups. My track coach in high school instructed me to do pushups. Try to run without your arms, you probably couldn’t go fast or far. Here is a little workout routine I would suggest.
Monday, Wednesday, Fridays only
All exercises do 3 sets of 10 or 12 with light to moderate weight- I would recommend after a run. Remember consult a physician before attempting any exercise program.
Bench Press
Incline Bench Press
Bicep Curls
Shoulder Press
Lat Pull Downs
Leg Squats
Lunges
Calf Raises
If you are not familiar with any of the above exercises, you can view a tutorial on each exercise on Youtube. Just search for the exercise and watch. The internet is amazing, isn’t it?
Running Form
Good running form is the key. Your runs should be efficient. That means exactly what it sounds like. Breathing heavy, swinging your arms wildly, burns energy. You should run upright, hands at a 90 degree angle at your waist, and with a decent stride. Do not over stride, it may cause an injury. Breathing is really important, I have noticed that when people run in the heat, they cramp up. Naturally you would blame dehydration, but what about the Kenyans or Ethiopians? They have trained their bodies to adapt to conditions, but they run comfortably and they have proper breathing techniques. It’s important to get oxygen to your muscles while running. Trust me I learned this the hard way. Breathe in trough your nose and out though your mouth. It works wonders- simple and to the point!
Diet
Eating right is 80 percent of the battle. You need fuel to run, especially over long extended periods. Look for foods with potassium and complex carbohydrates. I have found that sweet potatoes, oatmeal and brown rice, are must haves for runners. I would suggest for protein baked or grilled fish, or skinless boneless chicken breasts. Don’t forget to hydrate. You can get caught up with purchasing tons of those sugary drinks. I would suggest finding out the drink that your marathon is going to have on the course for you at the hydration stations. Get used to that drink over your course of training. Also, water works, it’s been around for generations!
(I believe in treating yourself once in a while, with something like pizza, but don’t go overboard. Remember you have a goal to accomplish)
Rest
Get proper rest, the human body is an amazing thing, but to run properly it needs proper rest. If you are feeling pain or injury, back off a little don’t feel bad about taking a day, a few days or a week off. It’s better to do it during your training, than to have something go wrong a week before the race that would keep you from running.
Find friends
I usually run with my iPod. I can get out there with my music and go. However, I have found that running with a group or a friend, is a much more enjoyable experience. Running with a group or a friend on your weekly long run can actually take your mind off the “thought” of running. Group running is a great way to have the support and push you need when you feel like giving up. A lot of friendships have started out of running groups that last for lifetimes.
Conclusion
There you have it, brief, but to the point. I hope you get off the couch and run like Forest Gump. Seriously, it’s truly an enjoyable and rewarding experience. I love seeing families running together. I just don’t understand how people pushing babies can run that fast on the course, that’s just incredible to me. Beyond running, I hope you are inspired to much more. If you want to do something, just do it, don’t let anyone get in your way. Congrats to all marathon and half marathon finishers. To all those thinking about running a marathon, go for it. You will find it’s a life changing experience full of challenges, but the rewards are worth it. God bless and get running!!