Blog Posts From Coach Kevin's Running Blog Tagged With daily-musings

You Have to Start in Order to Finish - Overtraining

kevin leathers — Wed, 02 Sep 2009 14:25:31 GMT

I read a great training tip from running coach and author Hal Higdon today:

Tip of the Day: I believe in undertraining runners, rather than overtraining them. The upper limit for my advanced marathon training programs falls somewhat below 60 weekly miles. I do not tell runners not to run more miles weekly; I simply believe they better know what they are doing before pursuing a more aggressive program. Those who regularly run more than 60 miles a week and whose systems have adapted to that high load, may not be at increased risk. Instead of being overtrained, they may be well trained. - Hal Higdon

Most endurance athletes have no trouble finding motivation and drive. We set long term goals, map out a plan and then execute the plan. We know there are no short cuts or "magic workouts". It is about doing the work. Training for endurance events stresses the body. It causes tremendous fatigue and a steady dose of aches and pains. The key is knowing when to back off and allow the body to recover and prepare for the next key workout. A half-marathon or marathon training program is not dependent on ONE workout. The key is staying consistent and healthy over the course of the training plan. Missing a workout occassionally or taking an extra day off will NOT ruin your race. It can actually improve your fitness over time by allowing you to arrive at your next run fresh and energized. Ignoring your body's warning signs and continually running yourself into the ground week after week leads to injury and illness. Stay focused on your goals but do not become so fixated on reaching the finish line that you fail to ever get to the start!

Ya Gotta Believe

Coach Kevin

The Heat Is On! Summertime Running...

kevin leathers — Thu, 18 Jun 2009 02:47:26 GMT

CAUTION! It is summer. It gets hot in the summer. After a somewhat mild Spring... the heat and humidity have arrived. Yesterday's ride felt like I was riding on flat tires and today's run was the first really hot and muggy run of the summer and it was a struggle. I always forget just how much the first dose of heat affects performance.

I can always count on getting a message this time of year from one of my athletes... "hey coach... i went for a run today and I completely blew up. I could not hold my pace, my legs felt like cement...how did I fall out of shape in one day??" My answer: it's hot! It will take a few weeks to get accustomed to the heat so give yourself a break and relax.

Tips for early summer:

Your pace will be affected so don't worry about it for two weeks. If you live and die by your Garmin feedback... leave the GPS watch at home.
Run off of perceived exertion. If you have intervals or a tempo run planned you should adjust your pace accordingly or just run for time not pace/ distance.
Hydrate. Before and after your run. Be sure you are getting some electrolytes in your system not just water. Many runners also use an electrolyte supplement like "Endurolytes" by Hammer Nutrition to get an extra supply of magnesium, potassium, sodium etc...
If you are running for more than an hour carry fluids or plan your route to get fluids along the way.
Racing in the heat? You cannot beat the heat, you can only try to make peace with it. Adjust your pace accordingly. The longer the race the bigger the adjustment.

Ya Gotta Believe, Coach Kevin

Coach Knows Best... (most of the time)

kevin leathers — Fri, 08 May 2009 23:54:57 GMT

I am still nursing an injured achilles tendon back to health. I am still not 100% but somewhere over the last few weeks my foot has gone from injured to recovering. I am pretty sure that is not the medical terminology but it certainly helps my attitude. It has been difficult to accept "progress" as positive news. I am used to solutions... completion... measurable outcomes. Not..." well, your foot is 10% better than last week... isn't that great?" No! I want it fixed! Now! (sigh) I have learned to listen to my body (foot) more than ever. No matter how much you (or your coach) tries to ignore the warning signs ... the body typically does not lie.

You might enjoy a recent blog post that was addressed to my coach. The link is below. It was written during the "dark days" of my injury rehab.

Click link to read: A Letter To My Coach

New York City Marathon - Kevin's Course Preview

kevin leathers — Fri, 24 Oct 2008 14:20:13 GMT

The ING New York City Marathon is one of the most famous races in the world. Nearly 40,000 runners are cheered on by millions of spectators as they make their way through the five boroughs. It is an amazing event that should be on every marathoner's must-do list. The course can be tough due to the bridge inclines and the rolling hills in the late stages. However, if you pace yourself properly and save some energy for the last 6 miles you can achieve your time goals. Here are my personal notes on the race and the course:

The Start at Ft. Wadsworth

Your bus will drop you off at the Runner's Village where you will wait for 3+ hours. Be prepared to relax. There will be food and beverages but plan to be self-sufficient just in case. Take a snack and a drink. Last year I had my breakfast on the bus and got coffee and a banana at the Runner's Village. Take something to sit on in case the ground is damp and/ or chilly. A plastic garbage bag or disposable poncho work well. Take a newspaper or something to read to help relax and pass the time.

When you get to the Runner's Village survey your holding area. Where is Bag Check? Bathrooms? Entrance to your start corral? Make sure you know the lay of the land. Then find a place to set up camp and relax. If the weather is cool take an old sweatshirt or jacket to wear in your start corral that you can discard once the race starts. Depending on your start time and corral you might spend 30 minutes to an hour waiting in your corral after handing in your gear bag.

The Start

There is no more spectacular start than the Verrazano-Narrows Bridge with 40,000 runners and Manhattan in the distance. Words cannot do it justice. I will not try. My only advice is to relax. The adrenaline will be flowing. The first mile is a slight uphill but you will not even feel the incline. You get it back on the downhill second mile. Soak up the energy.

Miles 3 - 12

You will pass through the ethnically diverse neighborhoods of Brooklyn and the early miles will click by quickly. The scenery, accents and music change every few blocks. It will be very crowded so be careful as you enjoy the surroundings. Use extreme caution in the aid stations. Runners will be cutting in front of you, stopping to drink and pulling back into traffic... with no turn signals! The aid stations stretch for several hundred yards. Do not try to get to the first table. Be patient and use the tables towards the middle or end of the aid station.

Halfway

The Pulaski Bridge greets you just past the 13 mile mark and carries you into Queens. It is not overly steep but it is an incline. Remember: bridges = inclines.

The Queensboro Bridge

As you run through Queens you will see the massive Queensboro Bridge waiting for you. After about 2 miles in Queens you finally reach the bridge. Passing over the Queensboro Bridge is a big transition. This giant landmark carries you from the 14.5 to the 16 mile mark. This is where you will start to assess your day and can start counting down to the finish. It is also the pathway into Manhattan. Take it easy going over the bridge. The ½ mile climb up the bridge is a tough hill. You need to maintain your effort but do not worry about pace. You have just run 14 miles through roaring crowds. Now you are on this quiet, dark stretch of bridge and it is a strange sensation. There is not much to see because you run on the lower level and there are few spectators. What awaits you as you exit the bridge is amazing.

First Avenue

As you make a few sharp left turns and burst back into the light you are dumped right onto First Avenue where the crowds and energy will be at a fever pitch. Again, words do not do it justice...wait and see. One word of caution... your adrenaline can kick in on First Avenue and your pace can increase without much effort. Enjoy the atmosphere but remind yourself to stay relaxed. This is a long 4 mile stretch that actually is on a very slight incline. You do not want to leave all of your energy here. You will definitely need it in a few miles.

The Bronx

Just past the 20 mile mark you cross the Willis Avenue Bridge into the Bronx and another lull in the crowds and noise. Again, use this stretch to assess your hydration and nutrition. After a mile you will cross another bridge and will be headed south on 5^th Avenue through Harlem towards the Park.

Headed Home

Finally. After a quick one-block detour around Marcus Garvey Park you will again be headed down 5^th Avenue with less than 4 miles to go. No more bridges to cross but the course does not flatten out. There are no big climbs but there are inclines that will get your attention. Be ready for them.

Central Park

The Park is one of the most famous "running places" in the world. Beautiful, manicured, and surrounded by some of the most beautiful and expensive real estate in the world. It is also hilly. Not big steep hills but gently rolling and ready to greet tired legs that have already run 24 miles. Save some physical and mental energy for the Park. You emerge from the Park and turn right onto Central Park South right in front of The Plaza Hotel. A few blocks to Columbus Circle and then another right back into the Park. You will soon see the signs counting down the last mile. You know that the Finish Line and Tavern on the Green are just ahead but due the trees and the aforementioned hills, you cannot see it until the last few hundred yards. Enjoy this stretch. This is why you ran all of those miles. Raise your arms and smile for the cameras!

Post Race

The Bag Check trucks will be lined up in the Park for a looooong stretch. After you get your medal, remove your timing chip and get a bag of food be prepared to keep moving for up to 30-45 minutes. Be patient as you move towards your bag check truck and then exit the Park towards the Family Meeting Area. This walk offers a good opportunity to hydrate, eat and keep your legs moving. Be sure you placed some warm clothes in your bag. You will get chilled quickly.

Enjoy one of the grandest stages in running!

Chicago Marathon 2008- Kevin's Race Report

kevin leathers — Wed, 15 Oct 2008 19:51:00 GMT

Chicago Marathon, October 12, 2008

The Chicago Marathon course is known as being very flat and very fast. It has produced several world records over the years. It is also one of the largest marathons with 30,000+ runners. This was my first try at the course and also Team McGraw's first Chicago Marathon. Running and coaching Team McGraw added an additional element of excitement, motivation and celebration to the weekend. We had a great Welcome Luncheon on Saturday where everyone gets to catch up with old friends and meet new ones. It is typically a very uplifting, emotional time where everyone introduces themselves and shares their reasons for running with the Tug McGraw Foundation. The post-race Victory Party was a great celebration right down the street from Wrigley Field.

10 Day Forecast

I had been monitoring the weather forecast for two weeks. Ideal marathon weather is in the 40 - 55 degree range. Ten days out the temp range was low of 45 and a high of 65. As each day passed the predicted temperature inched up towards hot. When we woke up on race morning it was 65 degrees, humid with an high expected to reach 80. A great day for tourists and spectators. Not so good for marathoners. I went to Chicago with a PR in mind. My training had gone well, I had trained in the Memphis heat all summer and the flat course was too tempting. I decided to stick to my plan and hope that the heat did not get to me before the finish. It was a calculated risk/reward gamble.

Marathon

The Marathon is extremely well organized. It starts and finishes in Grant Park with the city skyline on one side and Lake Michigan on the other. We met for our Team picture at 6:45 and then scattered to find our respective bag check tents and start corrals. It was very easy to get through the chaos of the Park and I was in my corral by 7:40. Twenty minutes to relax and stretch. The race started on time and I crossed the starting line within 45 seconds so we were able to get up to our race pace right away. The crowds were huge in the opening miles as we worked our way through downtown towards the Wrigley Field neighborhood. I felt great from the start. I was able to get on my goal pace right away and it felt very easy. It did not feel too warm yet so I decided to keep rolling. I noticed that I was in between two pace groups with 3:10 signs. I was aiming to break 3:15 so I settled in and relaxed. Around 3 miles I found myself next to Jason from Florida. I knew his name because he had written it on his chest and I must have heard it screamed out 200 times. We quickly discovered our matching race goals and decided to keep each other on pace. We ran side-by-side until mile 21.

What Happened To The Shade?

The course is flat and fast as advertised. The crowds were huge and the weather was perfect... for the spectators. I rolled through halfway in 1:36.

(Internal self-assessment: "Hmmm... that felt kinda easy. I do not feel hot yet... we are still shaded from the sun... let's keep pushing")

Somewhere around mile 18 the shade runs out. It near mile 20 that I noticed that there were no clouds in the sky and it was getting warm. By mile 21 I realized it was hot. I also had the first very subtle twinge of a cramp in my right quad. It was light, like someone gently tapping you on the leg. I know this warning sign well.

(Internal self-assessment: " hmmm... that is not a good sign. Should I back off and take it easy? I can run in relaxed and have a decent finish time. Or should I keep pushing? I did not come to Chicago to just finish. I have come this far... no risk no reward... let's keep pushing and see what happens")

My pace was slowing but I still had my eyes on breaking 3:15. Mile 22 brought some more gentle twinges... right quad, right calf, left calf. My pace slowed further but I was still running. I wondered how long I could hold off the cramps. How long could I hold off the inevitable. I could lose a few minutes over the next 4 miles or an hour. Mile 23 was lonely. Jason had pulled away at mile 22. I knew there was a beating coming my way I just did not know exactly when or how bad it would be. There would be no speeding up so my new goal was finishing under 3:20. The amount of math going on in the final miles of a marathon is amazing.

The Beating

The fun really started just before mile 24. From the sidewalk I am sure it was quite a scene. I had my last energy gel packet in my right hand. I was preparing to tear it open and wash it down at the next water station. My right hamstring went into full cramp mode. It happened so suddenly that in one split second I let out a high-pitched yelp and as I reached to grab the back of my leg that final energy gel went flying through the air. I am sure that a slow motion replay would be great YouTube viewing. It landed a few yards behind me. It might as well have been in the sewer because I was not going back for it nor could I have reached the ground to retrieve it. I punched and massaged my hamstring in hopes of loosening it. I was able to walk after a few seconds and kept moving. After a few minutes I started running again.

(Internal self-assessment: "Cramps really HURT. I have 1.5 miles to go and if I cannot keep these cramps under control I might be on the curb. Wish I had that gel packet.")

The Finish

Mile 25 got... fuzzy. Not warm and inviting. Fuzzy like blurry static. I was moving along at my survival pace when I had a moment of dizziness and took a stride... sideways.

(Internal self-assessment: "Oh ****")

I caught myself and realized I was in danger of making the "agony of defeat" footage staggering from curb to curb. I was intent on moving forward and staying upright. I could see the trees of Grant Park just in the distance. There was no more math. There was only survival mode. Get to the finish and then you can stop. Somehow I managed to trot the final ¼ mile. There was no glorious kick down the finish stretch but I do remember huge crowds and lots of energy. I made it to the line in 3:23:18. Missed my goal but still managed to salvage a Boston qualifying time. I felt bad for a few hours afterward. I made two trips to the medical tent after nearly passing out a few times. I kept hydrating and about 3 hours later the fog lifted and I felt fine. I was able to enjoy the beautiful sunny weather in Grant Park as we celebrated each Team McGraw member's arrival.

I want another crack at this great course on a cloudy 45 degree day. It is a great marathon in a great city.

!http://community.active.com/servlet/JiveServlet/downloadImage/38-10657-6078/StartV_Chicago08.jpg

Marathon Mental Fitness

kevin leathers — Tue, 07 Oct 2008 22:03:05 GMT

The marathon is a tremendous physical test. We prepare our bodies for months with thousands of miles of running so that we can

handle the 26.2 miles on race day. Long runs, tempo runs, stretching and recovery become part of our weekly task list. We work on our nutrition and hydration like scientists. Sometimes we get so focused on the mechanics that we neglect one of the most important factors: our brain! Mental preparation is arguably just as important as the physical. The various stages of the marathon require different mental approaches. By completing a successful training program, we go in prepared to physically run 26.2 miles. But we also carry the knowledge that we have done the work and should stand at the starting line with confidence that we took no shortcuts.

</div>

Relaxed Focus

The adrenaline and excitement of the start will be electric. There will be 45,000 runners, hundreds of thousands of spectators, helicopters, music... it will be a circus and you will be in the middle of the arena! Soak up the energy, revel in the beauty of the day and the opportunity that lies before you... but stay relaxed. The early miles should feel very, very easy. Relax and do not go out too fast. With the crowds and adreniline you will pass the 6 mile, 10 mile, halfway point before you know it. Do not get so caught up in the crowds and scenery that you forget your hydration and nutrition plan. There should be no physical stress through the first half of the race. You did not complete all of those long runs to get through the first half of the race. All of the hardwork was to get you through the last 10.

</div>

The Transition

Somewhere between 15 - 20 miles of the marathon, fatigue will begin to creep in. This is completely normal. The pain is out there waiting for you on the course. Don't be surprised by it. Recognize it and be prepared to handle it. If you have pushed your body to this point in training, you know what to expect and how to handle the added stress. Come up with a mantra that you can go to during the rough patches. An energy gel or other nutritional boost can also help - anything to distract you from the fatigue. Many times these "dark places" will come and go so keep moving and focus on positive thoughts. Mind over body.

</div>

The Second Half

The last 6.2 miles of the marathon are often called "the second half of the race." This is where you earn your stripes. Stopping is easy. Pushing on and persevering is hard. You will have the choice. Your perceived exertion will go up just to maintain your

pace. Focus on the basics: running form and hydration/ nutrition. Despite the 45,000 runners and one million spectators, the race will get very lonely. Fatigue will set in. Your legs will feel like cement, but they are supposed to at this point. Running form will begin to

falter. Run through a mental checklist of your form. Marathons hurt. Your attitude should be: "bring it on... I have prepared for this and I am ready." The ability to keep moving and focus will make or break your day. This is the time to pull out all of the positive thoughts and emotions that you have. You are writing you own marathon story with every step. Think about how great that story will be and exactly how you want it to end.

The finish line is coming…and you will get to stop!

Ya Gotta Believe!

</div>

Team McGraw - Her Tough is Tougher

kevin leathers — Tue, 07 Oct 2008 17:43:43 GMT

Heroes

I have had many heroes. Growing up they were astronauts and athletes. More and more I find that my true heroes are those that face life head-on despite whatever obstacles are placed in their way. My running and coaching with Team McGraw has surrounded me with an amazing group of warriors. Patients, caregivers, family and friends who deal with brain tumors.

One runner on my Hero list is Jen McDevitt. Jen is a wife, mom, marathoner, Team McGraw member, brain tumor survivor. And one of the toughest people I have ever met. Jen will be running the Chicago Marathon with Team McGraw on Sunday. She has run several marathons since being diagnosed with a brain tumor 5 years ago. She has trained and competed WHILE undergoing radiation and chemo. Yesterday she provided me with an amazing dose of perspective. I thank her for reminding me of real struggles and true courage.

Here is the text she sent me yesterday... 6 days before the marathon.

Jen: "Coach, don't be mad but my schedule has been crazy and i had to get in my long run today. I also had a chemo session scheduled. So I just RAN the 11 miles to the hospital for my chemo. Don't worry... i will get a ride home."

Kevin: (speechless and completely humbled)

Here is the link to the "Today Show" feature from NYC Marathon in 07: Jen on Today Show

Thank you Jen.

Team McGraw-Chicago Marathon Interview with Coach Jenny Hadfield

kevin leathers — Mon, 06 Oct 2008 21:02:03 GMT

Team McGraw is fortunate to have a great friend in Coach Jenny Hadfield. Coach Jenny is an author, coach, motivational speaker and endurance athlete. She is also a member of Team McGraw! Jenny lives in Chicago and agreed to share some insight into the city and the marathon. Read more about Coach Jenny at her blog:

An Insider's View of the Chicago Marathon - Coach Jenny Hadfield

Tell us about the city in general on Marathon weekend?

Chicago comes alive on marathon weekend. Marathoners from all over the world explore the city, take in the sites and enjoy the food. I ran my first marathon in 1993 and there were just over 5,000 runners. It may seem like a large city, but it's really a lot of diverse and interesting small communities. All of which you'll get to see Sunday as you make your way through the streets of Chicago!

Do you have suggestions for navigating the Race Expo?

Yes, get there early and if you can, go Friday to avoid the crowds. It is one the largest Marathon Expo's in the world. Take time to walk around, but be efficient and on a schedule as it is easy to get caught up in the energy, get distracted and end up spending hours on your feet. Make a plan to get through and then get off your feet!* *

Also, there is a free shuttle bus to and from the Expo from the following locations. Free Shuttle Buses will operate between 8:30 a.m. and 8:30 p.m. on Friday, October 10 and 8:30 a.m. to 6:30 p.m. on Saturday, October 11.* **Downtown: Hilton Chicago; 720 S. Michigan Ave. (8th St. entrance) **Chinatown: CTA Red Line Stop; Cermak Rd. & Clark St **Magnificent Mile: NIKETOWN; Michigan Ave. & Erie St *North Pier: Sheraton Chicago:;301 E. North Water St. (North Water St. & Park St. across from the main Sheraton hotel entrance<br /<br />

Any favorite running routes downtown for that last easy run?

Recommended downtown restaurants?

Most marathoners enjoy a nice bowl of pasta the night before the race. Excellent pasta places include: Rosebud (classic Chicago Italian), The Italian Village (my favorite) and Magiano's Little Italy.* *

Tips for race morning logistics?

Call for a wake up, set your watch and a backup alarm. Three is two, two is one and one is none. It's better to be a little over prepared than not. Put on your entire race day outfit, bib number, chip the night before (everything you're wearing) and then take it off and put it on a chair. The last thing you need is to forget something, or worse, worry about forgetting something. Go with what you know and don't try anything new. Give yourself at least 2 hours to digest your pre-race meal. If you wake up late, go with liquids instead of solids. It will get into your system faster. Suggestions for navigating the Park on race morning? Food, restrooms, bag check?

It's a great idea to do a test run and walk to the start line and Tent Area Saturday. Grant Park is big and the race expands across the entire park. You'll be able to see more clearly in the light hours and determine the best route to the Team McGraw Tent. You can also ask at the Information Booth at the Expo. They will give you more specifics on how to get directly to your meeting place on race morning. Get to your meeting area with at least one hour to spare. You can use the time to meet up with the team, check your gear and go to the bathroom several times:) Again, give yourself plenty of time race morning and familiarize yourself with the start/finish line layout ahead of time Saturday.* *

Tips for getting in the proper corral at such a large race?

Again, get there early and review the information in your packets. It is very well organized, but it takes extra time with all the spectators and runners coming to Grant Park at the same time. It pays to have a map and know where you're going on race morning.* *

Give us a general course overview?

It's a flat, fun course that winds north, west and south through 29 diverse neighborhoods and starts and finishes in Grant Park. You'll head north from the start and then over the river (which they turn green for St. Patty's Day) and through the Loop (business district). Then back north through Lincoln Park, The Zoo, Lakeview and Old Towne. You'll head back into the city proper (tall buildings) and then west through Little Italy and the Charity Mile. Perhaps the most anticipated place on the course (besides the finish) is Chinatown. You'll hit that at 21 miles and the dancing dragons is the perfect pick-me-up! Then further south through another Nike Cheer Zone and the International Mile where you'll make a key turn and head north to the finish. Be prepared for mile 26 as you'll enter Grant Park and meet one of Chicago's only hills. Well, on most days it doesn't qualify as a hill, but after running 26 miles on flat terrain a curb is a hill! It's short and will be over once you know. The finish is amazing with fans cheering 10 deep. Take it all in and celebrate your success! You deserve it.* *

What are the key landmarks to look for along the way?

The River - Mile 3* **The Zoo - Mile 6 **West Loop - Mile 1 **Little Italy - Mile 1 **Chinatown - Mile 21. **The final turn North - Mile 23. *The "Hill" - Mile 26

Thanks Coach Jenny!

New Marathon World Record! 2:03:59

kevin leathers — Mon, 29 Sep 2008 00:37:10 GMT

Are you kidding me?!? The Marathon world record is now under 2:04:00. Amazing. Here is the link:

New Marathon World Record: 2:03:59!!!

Trust the Taper

kevin leathers — Tue, 23 Sep 2008 15:53:15 GMT

Trust the Taper

Ok Team McGraw... time to taper. If you are running the Chicago Marathon it is time to start tapering. Our New York City Team still has a few weeks of hard training to go. Depending on your experience and health the recommended length of a proper taper for a marathon is 14 - 20 days. Individual athletes respond differently to training and rest so listen to your body.

We have been training hard for many months. We are getting close to race day. You must resist the urge to hit the panic button and try to cram in some extra mileage or speedwork. You want to maintain your fitness and rid your body of the accumulated fatigue that has been living deep inside your muscles. You cannot make any meaningful improvements in these last two weeks but you can do plenty of damage. Trust the taper.

Tapering does not mean stop training. It does not mean we are done with our plan. Tapering is a vital part of the overall training cycle. Basically you should keep running at the same intensity but start cutting your mileage. Cut back by 20 - 25% this week and an additional 20% next week. This allows you to maintain your peak fitness while allowing your muscles to rest and recover. It is crucial to listen to your body. It usually speaks very clearly.

Symptoms of tapering: Feelings of losing fitness, sluggishness, panic that the race is approaching. These are all normal. Your body has been pushed to its limits for months and now it does not want to stop. That is your mind telling you that you are going to be out of shape in a week. Trust me... and the taper. By the middle of race week most of your nagging aches and pains will be minimized, your legs will be screaming to go for a long run and your workouts will feel extremely easy. You will be ready to race.

Ya Gotta Believe.

Coach Kevin - Team McGraw

Marathon Training Trap Doors

kevin leathers — Sun, 07 Sep 2008 17:45:27 GMT

"In training for the marathon...I prepare myself for the exploration to my outer limits -- the marathon itself." George Sheehan, author of PERSONAL BEST

With less than six weeks until the Chicago Marathon and less than nine until New York, all of our Team McGraw runners are pushing themselves to the edge. Hopefully everyone is on track and staying healthy. We are voluntarily stressing our bodies on a regular basis in order be ready to handle the demands of race day. There is a very thin line between a finely tuned athlete and an injured one. There are many hazards on the path to marathon success.

Here are two trap doors to avoid at this point in your training plan:

1) Your training is going well. Your confidence is building as you complete each week's mileage. Why not add some extra miles or more speed? NO! Stick to your plan. It is working, you are healthy and on target. Don't drive yourself over the cliff.

2) You have been ________ (injured/ sick/ busy/ distracted/ whatever). You are behind schedule and want to try to make up ground and cram in workouts. NO! Time to reevaluate your goals. If you have had a minor bump in the road, get back on plan and take a very conservative approach. If you have not been training for more than 2 weeks, or your mileage is a month behind, it is probably too late to try to make up the lost time. Your risk of injury is high, and you will likely spend a long ugly day on the race course.

*TEAM McGRAW - CHICAGO: *the next few weeks are crucial. We only have 3 weeks of hard work left and then we get to taper. These workouts are key for building confidence and establishing our race pace goals. Legs are heavy and joints are achy. That is normal. Take care of yourself. The taper is 3 weeks away and we can then let all of this training soak in as we rid our bodies of the deep fatigue.

Ya Gotta Believe - Coach Kevin

How fast should I run???

kevin leathers — Wed, 27 Aug 2008 14:24:34 GMT

There are a few frequently asked pace-related questions that always get asked: "How fast should I run my long runs?" "How do I choose my goal race pace?" "How fast is a tempo run?"

Yes, there are specific paces that should be run for long runs, tempo runs, easy runs, etc... The answers are specific to each runner's current fitness levels and race pace goals. There is an excellent running calculator on mcmillanrunning.com.

Plug in a recent race time and distance (less than 2 months old) and the calculator produces a very nice spreadsheet that identifies: (1) predicted race times from 100m to marathon (2) suggested pace for endurance and speed workouts. You can then print out the report and never have to guess how fast to run. Not only will this information insure that you are on pace but it will hopefully keep you from running too fast, which can lead to injury.

McMillan Running Calculator

Ya Gotta Believe

Coach Kevin

"Olympic Champion on Aisle Four..."

kevin leathers — Mon, 04 Aug 2008 20:38:52 GMT

"Olympic Champion on Aisle Four..." (My Favorite Runners, episode 27)

I love the Olympics. It is still the grandest stage for an athlete. I can't fathom the dedication and drive it takes to focus on an event for years and years. It comes down to one race, one chance, no errors or mistakes. On that day one athlete rises to the occasion and is the best on the planet at their particular event. That is special: Olympic Gold Medalist. I have had occasion to meet a few Olympic Champions and it always leaves an impression. This is my favorite:

1972 Olympics in Munich. This is the first Olympics I remember watching on tv. I was 8 years old and there were only 4 TV channels. The Olympics were a BIG deal. This was the Olympics that produced Gold Medals for Frank Shorter in the marathon and Mark Spitz in the pool. It was also marred by the slaughter of Israeli athletes by terrorists. One race in particular stands out. The men's 800 meters. I clearly remember my dad yelling "here comes the American kid in the golf hat!!" That American kid was Dave Wottle and he ran one of the more memorable races in Olympic history. Despite world-class credentials he was clearly not a favorite.

I heard Dave give a presentation several years ago where he showed the attached video and then walked us through the story. I still get chills every time I watch the video and hear Jim McKay's classic commentary. Dave spoke of being right in the middle of the Olympic Village during the Israeli hostage ordeal and of hanging out with Frank Shorter and Steve Prefontaine. When his Olympic opportunity presented itself he ran one of the most perfectly paced races in history. The video shows that he quickly goes to the back of the pack and appears to be out of the race in the first lap. Then he makes an amazing kick to win the gold in the very last meter of the race. In reality he never changed gears. He ran almost dead even splits. Everyone else went out very fast and faded. Dave stuck to his own race and it worked! On that day he was the best in the world.

Now to my "brush with greatness". Dave lives in Memphis and has worked at Rhodes College for years. I was walking through Target and I see a familiar face sitting in the lawn furniture department obviously waiting on his wife to retrieve him. Holy cow... that is Dave Wottle, Olympic Champion! I could not pass up the chance to say hello and tell him how much I enjoyed his presentation. And how many times do you run into Olympic Champions in the lawn furniture department? He was as gracious and friendly as you could ever hope. I told him that he was mentioned in a book I had just completed, "Bowerman and the Men of Oregon". It is about Bill Bowerman, legendary track coach at Oregon, co-founder of Nike and 1972 Olympic coach. Dave went on to reminisce about Bowerman, Pre and the Olympics. I was in heaven. I could have sat there all day and listened.

Need to get motivated? Watch this clip of his Olympic race and listen to Jim McKay announce. Classic.

Dave Wottle 1972 Olympics

Pick A Training Plan...and Stick To It.

kevin leathers — Fri, 01 Aug 2008 03:42:55 GMT

(reprinted from the 7/31/08 Team McGraw newsletter)

*_Pick a Plan...and Stick To It_ </strong<br />

The training plans that I build are based on a few key fundamentals:

Goal marathon pace runs
Tempo runs (faster than goal pace)
Long runs.

This philosophy has been formed through trial and error over many years of my personal training and racing as well as input and information from other coaches, runners, books, magazines, etc.

I get asked about other training programs frequently. I think there are many good training programs out there that work. Other than the "Run a Marathon on Less than 20 miles a Week" program, I like most of them. The key is finding the plan that suits your schedule, goals and personality.+ +

Don't fall into the trap of information overload. Sometimes we get distracted from our plan by other "more shiny" plans with different workouts. You cannot try to squeeze in hill repeats, track intervals, a tempo run, a negative split run, a progression run, marathon pace run, and a long run every week. You will hurt yourself. If you find that you like hill repeats over intervals, then switch or alternate them every other week... but don't try to do both.

Pick a plan, trust the plan, do the plan.

YGB

Coach Kevin, Team McGraw

Chicago Marathon Countdown - 11 weeks

kevin leathers — Wed, 30 Jul 2008 21:12:43 GMT

Only 11 weeks to go until the Chicago Marathon. I trust that everyone's training is on track and going well.

We are getting into the meat of the training schedule now. Weekly mileage and long runs are really starting to add up. Use these next few long runs to really experiment with your hydration and nutrition plan. Try to figure out what your stomach can handle. The timing of fuel can be as important as the content.

Also, make sure your shoes are in good shape as your mileage is increasing. If you can't remember when you bought new shoes... it is probably time.

Now is the time to really focus on your training plan. If you miss a workout don't panic and don't try to squeeze it in. Let it go and get back on schedule.

Ya Gotta Believe

Coach Kevin, Team McGraw