Chicago 2014: The time you want, and the time you get

by Minh Duong

Warning: The following race report contains a photo of a nasty, bloody foot at the bottom.  Do not scroll down all the way if you are squeamish. You have been warned.

First, let me start with the thanks.   Thanks to Team Rogue PM and coach Amy for a memorable, hot summer season. No, I’m not bringing frozen grapes this weekend, Brent. And thanks to Emily and her family for putting up with some crazy runners for the weekend.

Here were my splits:

Distance     Time       Split     Pace       Overall
5k              23:25      23:25    7:33         7:33
10k            45:37      22:12    7:09         7:21
15k         1:08:17      22:40    7:18         7:20
20k         1:31:38      22:39    7:18         7:23
Half         1:36:32        4:54    7:07         7:22
25k         1:54:31      22:53    7:22         7:23
30k         2:17:53      23:22    7:32         7:24
35k         2:47:12      29:29    9:30         7:42
40k         3:18:42      31:30  10:09         7:58
Finish      3:30:10      11:28    8:11         8:01

Chicago was a much larger race than my previous ones.  Most of it went by in a blur but I do remember Boystown, Greektown, Pilsen, and Chinatown. I especially remember Boys-town as there was a stage show during the marathon.  Sorry to the performers, but I was too busy to stop by and see it.

Running wise, Chicago wasn’t my race.  Looking at the splits, I ran the first 5k at my intended pace as thousands of runners around charged out of the gate. I definitely made a mistake the second 5k and ran too fast.  I settled in for the next 10k.  After the half I started slowing down a bit as my left pinky toe started to hurt.  That, and I was trying to work through a side stitch that lasted until mile 16.

Around mile 18 my legs didn’t feel right and it felt like I was getting micro-spasms. Sure enough, by mile 18, I was getting Charley Horses but I kept walking/running through them. By 22, I got groin cramps which made walking difficult as it was hard to bend my leg forward.

By this time I was in Chinatown and there are two things to note:

1) More than once, a Chinese person was calmly cheering and was taken aback when they saw me, then they started cheering loudly and pointing me out to everyone around them.  Apparently not many Chinese people run marathons.

2) As I was hobbling through Chinatown, I was getting all sorts of encouragement.  In Chinese. So I had to keep going or I would shame the ancestors!

Around mile 23, I was able to start running again, albeit slowly.  Here I saw a fabled marathon myth: A runner passed by and had sh*t all over his backside. Best case scenario is that he fell in a porta-potty. I was able to finish the last 3 running for most of the way.

After the race, my pinky toe was really hurting.  I removed my shoe and sock and there was a massive blood blister. My main concern was it might pop. With the Ebola scare, I didn’t want people to freak out if my shoe was bleeding.

So I went to Medical.  There were only a few people in Podiatry so they saw me right away. There were at least 4 people working on me, one getting me food and water,  and 10 others just staring at my foot. Maybe it was because it wasn’t busy, or maybe that toe was really something to see. “Pst. Look at that freaky toe. My God, it’s hideous!” In retrospect I didn’t realize until I left the tent that everyone working on me was an attractive female. I should have asked them to frond me and feed me grapes.

The last thing I want to discuss is will and attitude. Someone asked me recently why I didn’t stop and quit because of everything that happened, but quitting never crossed my mind as an option. It sounds weird to someone who doesn’t run that I was “only” 6 miles from the finish. Finishing was always the plan.  The only difference was the time I wanted and the time I got.

The other thing I also hear is that people tell me that they can “never” run a marathon.  As I passed a blind runner during the race, I am reminded that anyone can finish a marathon given the right training. The only difference is the time they’ll get and the time they want.

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My God, it's hideous!

My God, it’s hideous!

New Places and New Faces: Changes within the Rogue Team

“There is nothing permanent except change.” – Heraclitus

With very mixed feelings, we post this blog. We recently lost one, and are soon losing another, long-time Rogue team member to new places. We are certainly sad about that but excited for them to pursue new opportunities, and very excited to welcome two new team members who joined us this month.

warrenWarren Brown, our Cedar Park Training Manager, is leaving us at the end of September. He will be moving to Dallas to be closer to family and has accepted a position with Southwest Airlines. Warren joined Rogue in November of 2011 and has been with us for just under 3 years. He has literally done everything at Rogue, from coaching to the retail floor, race management to sponsorship acquisition and managing Cedar Park (CP) retail to finally managing CP training. Rogue CP many not have survived had he not been willing to plug in wherever he was needed; a dutiful man to say the least! His speedo-wearing love of Rogue will be missed to the fullest; Warren, we will miss you man. Come see us back in Austin often!

jenTo fill Warren’s spot, we are very excited to announce a new team member joining us as Training Manager in Cedar Park. Jennifer Harney (Jen) started with us on September 2nd. Jen previously trained with Rogue prior to accepting a position as training manager at Luke’s Locker in Austin, where she has been for 3 years. Over the last three years Jen has grown and developed a successful training model with Austin Fit (a partner of Luke’s Locker), applying a number of ideas that have since been adopted nationally with USA Fit (the national brand behind Austin Fit). Additionally, she also managed numerous coaches and lead countless groups of her own.

Jen is truly passionate about running and, specifically, the running community of Cedar Park where she lives with her 2 boys.  She relocated to the area almost 10 years ago to coach for Stoney Point HS. Jen not only loves Rogue but more specifically Rogue Cedar Park. As the store and training continues to grow into its own, we are excited to bring in someone with her combination of experience and direct connection to the community.

chuckIn addition, as you already know, Mr. Chuck Duvall’s last day with Rogue was late last month. He accepted a management position with Austin Tri-Cyclist and is now adding bikes, wet suits and all sorts of fun tri-gadgets to his retail expertise. He left excited to learn new things there and further pursue his passion in the triathlon world. Chuck was with us for just over 3 years after we brought him on in May 2011 to fill a need for part-time retail shifts. He started with one 4-hour shift and worked his way up to downtown Store Manager over that period because he was always willing to step up and do more. We already miss his passion for this business, his love for shoes, and bold, outspoken demeanor (boom!). Chuck: we love you man. Once a Rogue, always a Rogue, so don’t be a stranger!

sarahThe great Sarah Madebach has been promoted to downtown Store Manager to replace Chuck in that role. Her first position at Rogue began just 10 days after Chuck joined us in 2011, and we have full confidence that she will fill Chuck’s very big size 12.5 Hokas. Congrats to Sarah!

jamesTo support Sarah and our retail team downtown, we are also super excited to announce that James Dodds is rejoining our full-time team, this time as Assistant Retail Manager downtown. He was previously our original Training Manager in Cedar Park before moving on to pursue other opportunities. Now, we have him back full-time in addition to his coaching duties for the Austin Marathon. Some of you may not know that James is a closet shoe geek and has worked plenty of time on the retail floor up in Cedar Park. Ask him about his shoe problem. We love James and are excited to have him back.

Thank you again to Chuck and Warren for being such great team members over the last 3 years. We will miss you but are excited for you as well. And, welcome (or welcome back) to Jen and James!

Stage 2: Distraction

A race report from magical and exotic Sioux Falls, South Dakota: Part 2 (catch Part 1 here)

by Mandy Deen

After a terrifying plane ride on the world’s smallest commercial plane (one seat, aisle, 2 seats, 12 rows), I succeeded in arriving in SCENIC Sioux Falls, South Dakota (upon landing the weather was about 60*F outside and everything smelled fresh and clean and delightful. I had to put on my sweater). Being very much earlier than my teammates (overanxious over-achiever!), I had a large amount of time to kill until they arrived and we could go about killing time (driving each other crazy) together. Luckily the Sioux Falls Sheraton had a TV on which there was both a Law and Order marathon and US Open tennis!

As much as tapermadness is a part of gearing up for a race, the last few days, I find, are best spent distracting yourself. There’s nothing you can do about it now, and worrying about hitting the wall, or body parts falling off (always a concern), or cramping, or the amount of pain you might encounter is not going to stop any of those things from happening. I know because I’ve tried. I always try to remind myself that my fear of the pain when I’m sitting in my comfortable hotel room is worse and scarier than the actual pain when it happens on mile 20 (more on that later).

After a surprisingly good meal at the hotel restaurant where the waitress didn’t even know that the marathon was happening or that it started next door, and a long discussion about how much better and nicer my view out my window was (Sioux Falls is flat, green, with lovely wide avenues and picturesque little houses and neighborhoods where everyone is friendlier than a wet dog, dontcha know. It is Everytown, USA), we all retreated to our rooms for an early night of obsessing about race strategy/watching hilarious South Dakota regional commercials.

The next day we got up, made it to packet pick up at the expo which had an adorable small-town/disorganized feel to it (high school basketball gymnasium). I had to help the woman at the Clif table work the iPad credit-card attachment thingy because they don’t take cash, and because I’m a librarian, and also because I didn’t bring any Gu’s from home because all I brought was my carry on and I didn’t want to deal with the hassle of security regulations regarding liquids on planes. Btw, fyi, jsyk. Alicia and Anna got sucked into a vendor tent with some kind of miracle pain-relief cream (cures plantar fascitis! migraines! Ebola!!!!!! AND menstrual cramps!!! anyone who HASN’T been using this product their whole lives has been living a life of needless suffering and pain!) made from Emu oils? (?????!!!?) with very enthusiastic sales people who were distributing samples whether you wanted them or not. Everyone immediately started applying it to their problem areas. Later it was brought to the attention of our group that Alicia thought the lady said it provided 45 hours of pain-relief instead of 4-5 hours. Which, when you’re all slightly on edge due to impending race-ness (there was annoying number of people in the hotel/expo wearing their Boston gear. I thought this race was for people who HADN’T qualified for Boston yet!!!! #smugbq-ers), is nothing short of hilarious.

We took a cab into downtown that day, because there was not ONLY an art festival, but also a German Fest (sponsored by Shiner!!!!! what an exotic, specialty beer!!!). After deciding quite quickly that being surrounded by well-meaning but decidedly in-the-way families (there were a lot of toy bows and arrows at the art fest), was not good for anyones nerves. We walked down the length of the main drag, Philips Ave, and took lots of dumb pictures with the local “sculpture walk” sculptures. #art. (I am assuming Allison will insert multiple photos from my Facebook account here.)

(note from Allison: yes I will)

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Due to the local cab service failures, we ended up just walking down to the Falls Park, which was across from the German Fest. I did not realize until I was in the shuttle from the airport to the hotel that there would ACTUALLY be falls at Sioux Falls. But the more I think about it, the more sense it makes. We took lots of pictures of the very pretty falls and got a stranger to take a team picture of us all in front of them (which certain teammates have failed to upload to the internet so far, just saying.) After that we headed over to our selected Italian restaurant (Luciano’s, or, Lucifer’s as we kept calling it) for an early dinner. Due to another local cab service failure, we actually got dropped off on the southern area of the street instead of the northern area of the street we requested. We ended up just re-walking the entire length of the street down to the restaurant which was by the Falls. Funny story, there’s only ONE door to get into the place, and it’s not labeled and it’s very well hidden. Which we took as a sign of it’s exclusiveness and also small-town Sioux Falls-ness.

At this point, everyone was pretty tired and the pre-race crazies were setting in on us all, and we were all noticing how tired we were and we all kept agreeing to stop talking about the race, and then starting up conversations about the race/our race plan/our race fears. But the food was good and the wine and beer was good, and we were all sad we couldn’t take the leftovers back with us. There was nothing left to do, the next thing was the race.

One more cab ride back to the hotel, a final check of email/Facebook for race plans/internet pressure (the entire Rogue internet is watching us all!!!!!!!!!!!!) we all went our separate ways to settle in for a night of trying to sleep. THE ALARM CAME EARLY THE NEXT DAY.

Austin Marathon: The Plan

 By coach Chris McClung

For those reading this blog in preparation for the Austin Marathon on Sunday, I applaud your bravery. Since the course was changed from a downhill screamer to the loop course we have today, most locals avoid their local marathon out of fear of those deadly Austin hills. While other locals are running scared to out of town races, you are facing this beast head-on with thousands of poor, naïve out-of-towners, who have no idea what they are getting into.

I have good news for you, though. I think this course, run correctly, can be nearly as fast as a flat course. It’s just damn tricky and requires near perfect execution in your race plan. There are two potential outcomes for you on Sunday. 1.Run smart, following a plan like the below, and you will crush the finish. Or, 2.Start too fast, falling into the booby traps of this race, and you will find yourself at the top of Duval around mile 22 curled up in the fetal position wishing you could roll downhill instead of walk or run. Which outcome will you choose?

If you choose outcome #1, then I suggest following a plan like the one below. It requires supreme patience early, but it’s the only way to take advantage of the generous downhills in the closing 6 miles of the race.

Instead of a mile-by-mile plan, I break the course into 6 sections, each section with its specific mission and pace guidance. Don’t worry so much about hitting a certain pace in each mile, but rather focus on executing an average pace within each section. Here is how I break it down:

Section 1: The Warm-up

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Start to Mile 2.6 on Congress. The goal for this section is to “shorten the race.” By starting slowly, you turn a 26.2-mile race into a 23.6-mile race. Now, this is easier said than done because all of your normal physical and mental cues about pace will fail you in these opening miles.  Adrenaline and the frenetic energy of your fellow racers will tempt you into getting sucked out too fast. Plus, booby trap #1 on the race course – the Guadalupe downhill from Mile 1 to 2 – will make it easy to run faster than you planned.

Don’t. Relax. Start slow and easier than you think you need to, and if you hit your target marathon pace in this stretch, then slow the f**k down.

[One side note on pacers: The Austin Marathon has some of the finest pacers of any marathon in the land. And, it’s no coincidence that most of them are Rogues. They, however, are instructed to run even paces throughout the race, regardless of the hills. They can do that because they are all trained to run marathons 30 minutes or more faster than their selected pace on marathon day. If you want to blow up on the course, start with your target pace group. If you want to run smart, I would suggest that you use them as a tool or reference point, but DO NOT plan to run with your target pace group. Instead, start at least 2 or 3 pace groups back of your target group and plan to progress throughout the race. If all goes according to the plan below, then you won’t reach or pass your target pace group until the final miles of the race. I submit to you that there is no other way to run this course and be successful.]

Section 2: Crushed on Congress?

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Mile 2.6 to Mile 6. Many overlook this section of the course, but do so at their peril. This section of the course has the highest elevation gain per mile than any other section of the course. Those whose goal is to run the last 6 miles of the race at a snail’s pace will take this section too fast. The temptation is to hit your target marathon pace and hold it in spite of the uphill climb. Do so, and your race is done before you even hit mile 6. Instead, stay relaxed, progress to marathon EFFORT, not pace. Let the hills slow you down naturally, holding energy/power in reserve for later. If you do that, then you should be running no faster than 10 to 15 secs/mile slower than marathon pace.

Section 3: Slammin’ South First

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Mile 6 to Mile 9.5. In this section, you drop ~250 feet as you scream down South First back to the river. Most people will run this either too aggressively going too fast, way too early in the race. Or, they will brake the whole way down with their quads, destroying them for later. You should do neither. Instead, stay relaxed, let gravity increase your pace to slightly faster than marathon pace, but do it with proper downhill running form – body over your feet, so that you aren’t braking and destroying your legs.

Section 4: The End of the Beginning

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Mile 9.5 to 13.1. This is the Winsted-Enfield-Exposition section of the course which many of you fear the most. It has rolling hills the whole way and some of the toughest hills on the course. Essentially, you take the challenges of sections 2 and 3 and combine into one section. You have steep ups and downs and no single will be the same pace in this section. The main goal here is to conserve energy on the ups and relax on the downhills, so that you save your energy for later. Treat the hills as a gift reminding you to be conservative. Don’t fight them. Embrace them all the way to the half way point.

Section 5: Still Climbing?

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Mile 13.1 to 19.75. Most people want to breathe a deep sigh of relief at mile 13.1, thinking the hills are behind them. But, they aren’t. These 6+ miles feel like a long, gradual climb, and essentially that’s what it is. Those who make mistakes here will force the pace/effort too early rather than staying in control and relaxed. Your pace should be +/- MGP but you should again let the slight ups and downs adjust your pace accordingly. Stay patient as long as you can, b/c the last 6 will be screaming fast for you, if you play your cards right.

In this section, you will also begin to face your biggest mental demons of the race, potentially on the long, annoying straight-away that is Great Northern. Be prepared for that – have power words or phrases and other mental strategies ready to maintain your focus.

Section 6: Road to Glory

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Mile 19.75-26.2. Road to glory. You reach the northern most part of the course at the same time you reach the highest point on the course. It is literally all downhill from here, including the screaming fast section on Duval. Now, the biggest challenge is getting to this point with cards left to play. If you can avoid the early booby traps or at least outsmart them, then the last 6.45 miles will truly be the road to glory. If you can’t avoid those traps, then you will find yourself on a miserable slog to the finish. Those are the two extremes, and this course allows for very little in the middle.

The last 6 miles should be a progression run to the finish, picking it up each mile as you go and letting the downhills carry you where they can. There is an annoying climb in the final half mile up San Jacinto to the finish, but if you are running progression to that point, then it will be no big deal b/c it’s so close to the line. Your job is to execute the first 5 sections well, so you can close the deal when it counts.

If you’ve done everything right, then your plan should be to run the second half of the course 2-4 minutes faster than the first. Believe that this is possible, and then execute the plan one section at a time. The outcome will then take care of itself.

You are ready to go the distance! What you are doing is important! Remember your training! Be ready to fight! Study the plan! Execute the plan!

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Screen shot 2013-06-24 at 2.46.38 PMChris McClung heads up all things retail at Rogue Running, and currently coaches runners preparing for the Austin Marathon & Half Marathon, followed soon by The Morning Show: Seawheeze 2014.

The Road To Boston

photo(13)by Amy Anderson

Are you on the Road To Boston? Join me and Team Rogue PM down town.

Are you running the 118th Boston Marathon on April 21, 2014? Whether you are taking it as your well-earned victory lap or you want to BQ again or you want to PR, Team Rogue PM: Road To Boston is the place to be.

Are you itching to qualify? The 119th Boston Marathon will be on Monday April 20, 2015 and the “window” to qualify began on September 14, 2013. Whether you are training for a spring marathon or have an eye beyond that, Team Rogue PM: Road to Boston will help you with your immediate goals and your longer range forecast goals to get that BQ.

Why Team Rogue PM Road To Boston? The Boston Marathon is my passion. It is an unofficial rite of passage in the world of marathon running. As marathoners, it’s our National Championships. As age group athletes, it’s our Olympics. No other marathon in the world captures the history, pageantry and excitement of the Boston Marathon. I’ve done Boston 6 times so far, and one of my goals is to do it at least 10 consecutive times. Not only that, my two fastest marathons ever are on that historic course, and regardless of what other marathons I “run”, Boston is the one I love to “race”. I think I have at least one more PR in me, and another of my goals is to PR again at the Boston Marathon. But my other goals? The ones that directly impact you?

If you are running Boston 2014: My goal is to coach you for exactly the race you want. As a member of Team Rogue PM, you not only get my 13 years of coaching experience, but I’ll also share Boston training and racing secrets that will prepare you very specifically for the 26.2 miles from Hopkinton to Boston. Although I continue to learn something about that race every time, I can honestly say that there aren’t many people who know it better than I do. And I‘ll be right there with you in April.

If you are seeking your BQ: Oh, but to get to the start line in Hopkinton, you must qualify. That mystical and often elusive BQ, designed to be the upper limits of each gender and age group. My goal is to push you to reach those limits. As a member of Team Rogue PM, you get a coach who’s been with Rogue from its birth, coached hundreds of successful marathoners, who has run over 20 marathons and who will be standing on the starting line with you in 2015. Not only will you benefit from my own knowledge, you will be training with athletes who have run Boston in the past and are running it again.

In other words, whether you are running Boston 2014 or you are seeking a BQ for Boston 2015, you’ll be part of a running community focused on and working toward a specific goal… dare I say a “team”? Team Rogue PM The Road To Boston.

Meet the Coach: Lenora Goessling

At Rogue, we believe that the success of our training programs rests not just upon expertly designed schedules and the huge network of resources and support on offer, but also upon our incredibly knowledgeable and dedicated coaches. These people put heart and soul (and a lot of time!) into helping you reach your full potential, and we thought you might like to learn more about them.

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165973_3981002606175_1766776696_nWhen and why did you start running?

My mom and dad have always led an active lifestyle, each of them spending an hour or so a day working out in some way. As soon as we could be outside, my sisters and I were with them via stroller or baby carriage. I became more serious in high school when I used running to break up the monotony of double practices in the pool.

How did you get into coaching?

My first coaching job was in Roma, Texas, a small Texas/Mexico border town as the age group and middle school head coach for the swim  team. I moved down there to teach with Teach For America and walked into the school  pool to introduce myself to the Aquatics Director. I wanted to volunteer at swim meets  and see if the pool was available for teacher use. Within five minutes of telling the  director my swimming background, I had a key to the pool and a coaching job. I coached  for three years before moving to Austin.

Why Rogue?

I found my dream job in working with Marathon High at Rogue and love the JFR culture in the training groups.

What is your trademark coaching philosophy and/or style?

I believe the physical training has to be paired with the mental training. We can do all the prescribed workouts but if we are not mentally strong, when that wall at mile 20 of the marathon hits us, it will break us. If we train our mind, we can climb right over that wall and finish as strong as we start.

Most memorable run?

Ironman Coeur d’Alene in June 2013 when my parents organized a surprise cheering squad- ten of my closest family and friends were on the course all day  to support my second Ironman. I didn’t know they had traveled from Seattle to cheer me  on until I saw them on the first loop of the bike.

Favorite post-run meal?

An ice-cold IPA.

Favorite Rogue long run route?

I am just beginning to run with Rogue and am looking forward to branching out of my safety net of the trail.

If you could give one piece of advice to a new runner, what would it be?

Work hard enough during practices that you can be proud of your efforts after practice.

What are you coaching next?

Spring Marathon training

What do you do when you aren’t running or coaching?

Working towards transforming the youth of Austin through running.

Any pets?

We love our friends pets but do not have any of our own.

What’s the last book you read?

Unbroken by Laura Hillenbarnd

What is one item that is ALWAYS in your refrigerator?

Almond Butter

What is one to-do on your bucket list?

I’d like to do a marathon in every state.

Favorite quote?

“Be joyful. Seek the joy of being alive.”

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Lenora will be coaching Spring Marathon 2014 on Tuesday evenings in downtown Austin and preparing marathoners of all levels for Big Sur, Big D, Vancouver and more. Training begins December 10 – get details here!

S.T.F.D

by John Schrup

I know whatcher thinking.  You’re thinking, how rude!

Maybe not.  More likely, you’re thinking, this guy again?  Wordy sumbitch.

Some time ago, yesterday, I had a conversation with someone in the group.  Nothing specific, but we were talking about the heat and humidity, and how hot the heat is, particularly when you add in some really humid heatness.  That was pretty much the gist of it.

And so yesterday I got to thinking, which is in and of itself not good, and what I was thinking was that we—endurance junkies, that is—need to slow the fuck down.  Whoa!Whoa!Whoa!  Hode up!  I’m trying to get my GDBQ and you’re telling me to STFD?  Dude, that’s a lot of capital letters!

Yeah, we need to slow down.  I’m not talking about in our daily lives.  I’m not gonna get all enlightenment on you, that’s for another day.  What I’m talking about is when you run.  You need to STFD when you run.  And here’s why:

One, it’s hotter than Hades and you’re going to slow down anyway.  In the summer, we practice running on feel, so you’re going to have to get used to running slower and being ok with it.  Your body is going to be working harder anyway to regulate your body temperature, so you’ll be working against it if you try to keep your pace consistent with your pace when the temperatures are cooler.  You will be able to handle the heat much easier if you are in the mindset that you’re just going to go from A to B, and not worry about how fast you got there.  Put down the GPS.

B, most of us run too fast on our easy days anyway.  If you aren’t recovering from the last workout or run, you’re not going to be prepared for the next one.   In large groups, the etiquette is to run as slow as the slowest in that group.  That’s how you do it, not the other way around.  On easy days—and in the summer almost all days are easy days—it is wise to run with people slower than you anyway, to keep yourself in check.  The longer you run easy—and most importantly, relaxed—the better you can program your body to run properly, rewiring your motor patterns, relearning how to run with some fluidity.

Third, if you really want to know what it is like to run easy, you’d do well to imitate the Kenyans.  It is well known that the Kenyans are, generally speaking, real, real fast.  But what isn’t discussed as often is how easy they run on easy days.  I talked to one guy who spent some time in Kenya training with the old FILA camp.   He told me that when the schedule called for a recovery day, he was surprised that the group would cruise along at seven minutes pace or slower.  And this is with a group that raced marathons at faster than five minutes per mile.  I’m no math whiz, but that’s almost 30% slower than race pace.  Are you running 30% slower than race pace on your recovery days?  Probably not.  So if you’re shooting for a 4 hour marathon and you are running 9:30’s on your easy days, chances are you aren’t recovering properly.

What was even more interesting was that every single day, easy or otherwise, the Kenyans will warmup at an effort that would be slower than most of our warmups.  Several years ago I ran with a group of Kenyans in Albuquerque.   And when I say ran with, what I mean is that I ran with them on their warmup.  From where we began to the track was two miles.  It took us nearly 20 minutes to get there.  The whole time I was thinking, Oh, yeah, maybe I’ll just do part of the workout with them, just a few quarters.  That lasted all of about 50 meters.

STFD!  You’re not going to be able to get in the volumes you need to get in to run really fast if you are injured.  And you’re not going to remain healthy if your body isn’t recovering from the previous run or workout.  Get out of that grey area.  Modulate your efforts.  Be easy so you can be fast.