The start of the Rock CF half marathon. It was a brisk morning on Grosse Ile.

I had trained for this race all winter. There was quite a bit of build up to this race for me personally.

This winter was particularly harsh for the Michigan distance runner.  Temperatures were consistently frigid, gray skies persisted, and the winds were relentless.  There were many days when I simply did NOT want to run, but my early-spring race on the horizon kept me from taking a training day off.

My running went pretty well, and I stayed healthy all winter until early March, three weeks before race day. One day at work, I had a mysterious cramp in my hip that caused me to limp, even when walking.  What made matters worse, the pain migrated to the opposite knee, probably from favoring my hip.  I spent the next 3 weeks getting massages, therapy, and chiropractic treatment, stretching, and resting.  I was determined to do this race.

One the eve of my race, I admit to having a negative mindset.  My hip and knee had improved, but were not 100%.  I was down on the fact that I was going to run a race with a less-than-ideal body.  I kept worrying about if and when I would experience hip or knee pain during the race, and if I did experience acute pain, whether I would be able to finish at all.

On race morning, the coach in me took over.  I refused to be negative anymore.  I pushed the doubts and worries aside.  What good did worrying do? Absolutely nothing.  I spent the 45 minute drive down to Grosse Ile repeating my favorite pump-up song: Titanium.

I sang the lyrics on the top of my lungs the entire way,

I’m bulletproof, nothing to lose, fire away, fire away….shoot me down, but I won’t fall, I am titanium…you shoot me down, but I won’t fall, I am titanium….

My goal was to run 8:20′s as long as my legs held up.  At mile 6, I had a piercing pain in my left knee, and I couldn’t believe I was feeling pain this early. NO!  This can’t be happening already!  But I told myself to keep good form and to stay relaxed.  I continued for another half mile or so, and stayed focused.  I looked at my Garmin, and I was still on pace.  I was pleasantly surprised that in spite of the pain, I was still right where I wanted to be pace-wise.  I carried on. By mile 7 the knee pain went away.

Discomfort during a long race often comes and goes in waves.

I hit each marker: 8:20, 8:17, 8:19, 8:19, 8;20…up through mile 10 I was right on pace or a bit faster.  Then I came down with a horrible case of “lead legs.”  I told myself, stay focused, and keep good form.  The strength training I did all winter long kept my upper body with good posture and my arm carry strong.  My turnover was slowing down, but I pushed as hard as I could.

By mile 11 I started feeling really fatigued.  A gradual uphill stretch became a challenge for my heavy legs, but I pumped my arms and told myself I could do it.  My pace slowed to an 8:50 pace.  When I really wanted to give up, I reminded myself of all those long, Sunday morning runs, where I ran in sub-20 degree, windy weather.  I had sacrificed so many cozy mornings of sleeping in, and stayed committed to my training.

I don’t ever race with an iPod, but I sang the lyrics over and over in my head, I AM TITANIUM.

Why would I throw that all away now, with only a few miles left?  All that work would have been for nothing.  Every time a doubt popped in my head, I reminded myself of all my hard work.  I kept my eyes up, and my focus 2-3 people ahead of me.

When I came to a slight down-hill grade, I sped back up a bit to an 8:35 pace on my last mile.  I realized as I approached the finish line, I didn’t have my usual kick.  There was nothing left.  I hit my stop watch as I crossed the line, but I didn’t look at it right away.  I feared disappointment.  As I meandered wobbly-legged from the finish line, I looked down and couldn’t believe what I saw: a personal best by 40 seconds.

My previous personal records were on days when I felt fresh and at my very best.  This was my first p.r. when I ran through pain, tightness, cramping, and heaviness, and yet I still did it.

Even though I felt horrible, I focused on keeping good form through the finish. I tried not to show any fatigue or pain on my face.

I realized everything I have told my own athletes about mental toughness is true:

• You CAN have a good performance, even on days when you don’t feel good physically.  It’s all about mindset.
• Reminding yourself of how much you have invested in your training is motivating.  DON’T EVER forget about the sacrifices you have made to be a runner.
• Discomfort goes in waves during a race.  Stay tough when you start to feel bad, because chances are, the pain won’t persist the entire race.
• Keep your head up and eyes ahead.  Key off other racers.  Once your eyes go to the ground and you lose focus, you are finished.
• No matter what, keep good form.  When your legs get tired, your upper body and arms will carry you through to the end.
• Never let doubts take over.  You will doubt yourself from time to time, but push the negativity aside.  A positive mindset is everything.

Do whatever it takes to be mentally strong.  It takes practice, but without mental toughness, you can’t grow as a runner.  Sing those cheesy song lyrics in your mind…whatever it takes to have a mind of titanium.

Appreciate the gift of running and your ability to get out there and race.

I embed running quotes quite frequently in my coaching.  I thought it would be interesting to look closer at some of my favorites and think more deeply about why they are my favorites, what they mean to me, my training, and my coaching.  Maybe a closer look at these quotes will give you a nugget or two of inspiration during this gloomy time of year when many find it hard to stay motivated.

#7  To give anything less than your best is to sacrifice the gift. 

~ Steve Prefontaine

Yes, I started with probably the most famous of all running quotes, but I couldn’t leave this one out.  Sometimes I find it very difficult as a high school coach seeing kids’ taking their abilities and their youth for granted.  They have many opportunities in high school athletics to achieve greatness, but instead, they would rather work at McDonalds or play video games than take a risk.  I find that depressing.  On the other hand, I greatly enjoy seeing my runners discover their athletic gifts.  When I have a lazy day and don’t feel like running, I remind myself how privileged I am to be able to run.

#6  The will to win is nothing without the will to prepare.

~ Juma Ikangaa

Distance running is the purest of sports.  Those that work the hardest are the ones who are rewarded for their efforts.  The top talent doesn’t always take the prize.  I frequently tell my runners that you can’t will yourself to win. Wanting it more badly won’t give you the edge.  What gives you the edge is hard work.  Training hard is just part of the preparation; you also need to prepare by eating right, stretching, getting enough sleep, visualizing a good race, studying the race course, and so forth.  All this extra preparation and attention to detail separate a good runner from a great runner.

#5  Mind is everything. Muscle – pieces of rubber.  All that I am, I am because of my mind. 

~ Paavo Nurmi

Distance running is a mental sport.  Training and racing require mental toughness; digging deeper and deeper each mile as you fatigue.  My father referred to improving with toughness as “mental callousing.” We have the capacity to tolerate the pain better and better as we gain experience and build confidence in extending ourselves.  My cross country team won the county meet 2 years ago even though we were not the most talented team competing.    Without a doubt, the boys won the meet because they were tough racers and truly believed they could win.  Believing is the first step in achieving greatness.  Without that, the training means nothing.

Work hard and race hard, even when the weather is less than ideal.

#4  There is no such thing as bad weather,  just soft people. 

~ Bill Bowerman

Wise words by Prefontaine’s coach.  There is a no-whining rule on my team.  Training is more fun in warm, mild weather, and many people make excuses and chose NOT to work on bad weather days.  These are the days I make sure my team is out there, facing the elements head-on.  We feel confident when we outwork many other teams while we do track workouts in windy, sub-30 degree weather.   My former coach, Kevin Hanson, refers to these as “unfair advantage days.”  Not only are bad-weather days a chance to out-improve the competition, they are opportunities to toughen up and mentally callous. What if the weather is horrible on race day?  We will be ready.

#3 Do a little more each day than you think you possibly can.

~ Lowell Thomas

I always tell my team that there is more there than you think.  What you think is your 100% isn’t really your true 100%.  All we can do is strive each day to get closer to our full potential.  Soon, personal records are broken, and your mind is open to endless possibilities.  You have to go outside your comfort zone in practice and in your training in order for it to happen in a race.

Jon (UXC runner on the left) ran a gutsy race in the rain at the county meet. He ran the entire race in a pack of 3 runners in the front, fighting for the top spot.

#2  Most people run a race to see who is fastest. I run a race to see who has the most guts. 

~ Steve Prefontaine

Prefontaine was the master of racing tough.  All runners can benefit from trying to race like Pre.  I can give my runners the most well-crafted training plan in the world, but if they don’t race with courage and tenacity, the training doesn’t make much of a difference.  I spend more time with my team talking about mental preparation and toughness than splits.  If you race a gutsy race, the time will take care of itself.

#1 You only live once, but if you work it right, once is enough.

~ Joe Louis

This isn’t a running quote, but it expresses how I feel about running. Distance running and coaching have enhanced my life in so many ways. Running has connected me to many fantastic people.  Running has also made me more connected to myself. It makes me feel more alive and that I am making the most of each day. I will die knowing that I pushed myself to achieve all I could with the body I was given.  I will know that through running I tried my best to help others build confidence in themselves to achieve great things.

Celebrate success! I high-five a few of my track athletes after a successful race.

“I haven’t seen you smile after a race in a long time. Savor the moment.  Enjoy the fact that your hard work this winter is paying off.  All those runs on those cold, windy days…it’s all worth it.”

“I am so happy right now!”

This happy runner is Andrei, one of my cross country and track athletes. He had a breakthrough race in the mile at an indoor meet one week ago.  Following the race, he was all smiles.

Andrei had a disappointing track season back in spring 2012, due to some injuries and lack of winter training.  He has been determined to have a better track season this year.  He took 2 weeks of down time at the conclusion of the cross country season in November and has been diligent with his training ever since.

In late December, Andrei began the competitive indoor track season with a 5:06 mile, which is the pace he usually opened with in a cross country 5k race.  He and I knew that he could do much better.  Following that race, he ramped up his mileage, and we started doing some speed work.  1 month later:  he ran a personal best time of 4:47.

Andrei is very competitive and hard on himself.  I don’t usually worry about his getting in the work; I only worry about his being too hard on himself, to the point that it could suck the joy right out of the sport.

Andrei sometimes reminds me of how I was at his age.  I love running, but when I ran in high school, I used to get so nervous that I would practically make myself sick before meets.  Having a hall-of-fame coach for a father, and renowned Kevin Hanson as my coach, I would get too worked up and put too much pressure on myself on meet day.  I wanted to impress them.  My father and Kevin never put the pressure on me;  I did it to myself.  Looking back, I wish I handled the pressures of competition better.  I wish I appreciated running and celebrated my accomplishments more.  As an adult, I have approached my racing with a completely different attitude than I did when I was in high school.  I have more fun with it. I celebrate.  I even think while I’m racing about how lucky I am to be doing it.  Not everyone can do what runners do, and there’s nothing like the rush you get from a race and a personal best.

When Andrei ran 19 seconds better from his previous race to get a personal best in the mile, I reminded him to savor the moment and take time to feel proud of himself.  Smile!  If not, the daily grind of training can wear you down.  When you work hard for something, you have to consciously take the time to acknowledge the fruits of your labor.  I can’t explain how wonderful it was to see him smile when he realized he ran a p.r. That facial expression on an athlete’s face when they accomplish something great is why I coach.

Why is that moment so fleeting?  Why can’t we simply be satisfied with a good race?

Later that evening, Andrei texted me with questions, wondering if I thought he could drop 10 more seconds this winter to qualify for the Michigan indoor state meet.  So, his celebration lasted a few hours, tops, and he was already plotting his next big p.r.  Once he had a big breakthrough, his perception changed. He was hungry to do more.

At first, I was a little concerned with Andrei’s lack of celebration, but I had to be honest with myself about how I am now with my own running.  I ran a 2 minute personal best in the Detroit Free Press half marathon this past fall.  I ran much faster than I had anticipated at a 1:51.  I almost cried at the finish line because I was so happy with my time.  But what did I do when I got home?  Within the first hour of returning home after my race,  I signed up online for my next half marathon in March. Based on my race performance, I knew that I could break 1:50 in my next race.  As ridiculous as it was, I needed to immediately sign up for my next race to commit to my new running goal, just as Andrei needed to rethink his racing goals.

Here I am around mile 9 in my last half marathon, savoring the moment.

We runners are an interesting breed.  Those that don’t run might interpret us as being crazy.  I’m alright with that.

Justin, one of my other runners, said the following in his 2012 cross country post-season interview:

“It (running) has given me a reason to wake up every day, a reason, that I know I am working the hardest I can for something, and that I should be proud of what I’m doing.”  

Yes, we may be crazy runners that are always looking ahead to the next p.r.  Goal-setting and anticipating the next big breakthrough is what keeps us going.  It’s like oxygen for some of us.  Just make sure to take the time to be proud of what you do, no matter how big or small the accomplishment.  Take the time to savor the moment of greatness when it happens.  Make sure that you never lose the joy of distance running.

Don’t be disappointed with the results you didn’t get from the work you didn’t do.

I have seen this disappointment many times with my high school cross country and track athletes.  They pout at the end of a less-than-stellar performance. I often try to minimize the amount of moping that takes place after a meet.  I often tell my disappointed runners to remember that specific moment of discouragement.  Remember that feeling of knowing they could have performed better if only they had been more prepared.  I tell them to use that as motivation to train harder so they will never have that feeling again.

Why is it so easy to forget that feeling weeks or even days later when it comes time to do a track workout on a frigid, windy day?  Or the alarm goes off on Saturday morning,  and you would rather stay snug in bed and hit snooze 10 more times than freeze your hiney off on a long, weekend run?

The only way you can achieve better results on race day is to make positive changes in your training.  Miracles aren’t going to happen on race day if you haven’t put the in the work. You may have grandiose visions of an amazing race, but if your body isn’t ready, you cannot perform on will alone. 

Austin, one of my runners was exhausted after our 10-mile time trial at camp. He admitted later that finishing this run was one of his proudest moments of the season. His hard work paid off by running a significant personal best that fall.

About three years ago, I raced in my first half marathon: The Bayshore Half Marathon in Traverse City, Michigan.  I had a busy coaching season that spring, and I put my own training on the back-burner.  As the dreaded race day loomed on the horizon, I admitted to myself that I was under-trained.  I was extremely nervous the morning of the race because I knew I was out of shape.  When the starting gun sounded, I went out conservatively, knowing I hadn’t run the necessary mileage to perform well.  Around mile marker 8, I hit a wall.  My longest run in my training was 9 miles, which I had only done once, so I knew I was in trouble.  I struggled.  I quickly went from 9:30 pace per mile to 10:30′s.  I even ran close to 11:00′s near the end, which was significantly slower than my typical pace for long runs.  I didn’t stop, even at a water station.  I knew if I stopped, I wouldn’t muster up the energy to start again.  My legs felt like lead pipes.  I managed to shuffle across the finish line, which was an accomplishment in itself.

Photo at left: I shuffle across the finish line, in pain, at the Bayshore half marathon in 2011. Photo at right: I finish the same race in 2012 in much better shape and much more confident.

Did I pout? No.  Was I disappointed?  Not really.

I was disappointed that I hadn’t taken the time to train harder, but I wasn’t disappointed about my race.  Once I knew I wasn’t ready, I set the realistic goal of finishing the race without stopping, even if I had to take it slowly.  The performance was a direct result of my lack of training.  I performed about how I expected, but I hurt even more than I had anticipated.  The pain you feel when you race hard is different than the pain you feel when you are simply out of shape.  In my opinion, the out-of-shape type of discomfort is the most miserable.  That very day, I decided that running a half-marathon ill-prepared was something I would never replicate.  I was determined to never feel that horrible again during a race.

Remember, you are in control of how you train, which directly affects your race performance.  This is why I never tell my runners, “Good luck!” Luck has nothing to do with it.  You train hard, you race hard.  There is no short cut to greatness.

So, when it’s time for your run, and you peer out the window and see leaves swirling in the air from the gusts of wind, or the thermometer reads 25 degrees Fahrenheit, or you feel sluggish, or the ground is covered in a layer of fresh snow, what will you tell yourself?  Think about the last disappointing race you ran and how you refuse to let that happen again.  Think about your personal goals and how there’s no easy way to get there other than putting in the work.  Make sure your goals are realistic too.  You don’t want to set yourself up for failure.

Some days you will simply have a harder time getting out there and running than others.  Even the most successful, elite runners have days where they would rather take the day off.

What do I tell myself on days I don’t feel like running?  I remember the dreaded 8th mile marker at my first half marathon, and how lousy I felt. I will never allow myself to feel that way again.  EVER.  I’ll only feel discomfort from racing hard.

As I’m writing this blog, I know I still need to get in my run today.  The weather is gloomy, windy, and unappealing.  The voice inside my head says, “I’ll never race with out-of-shape, lead-pipe legs again.”  Time to put on my running shoes.

I heard one of my cross country runners back at the team tent yelping in pain after a race.  As I approached the tent to assess the problem, my athlete was seated on the ground, spikes already taken off, inspecting his bare feet.  The bottom of both feet were bleeding.

“What happened?”  

“I don’t know. I must have had blisters that popped or something.”  

I noticed there weren’t any socks in the vicinity.  ”Where are your socks?”  

“I didn’t wear any today.”  

“Don’t you normally wear socks with your spikes?”  

“Uh, yeah.”  

“Then why did you go without socks today?”  

“Because a few the other guys don’t wear them, and they said it feels better.”  

“So does THIS feel BETTER to you?” 

“Probably not.”

This isn’t the first time one of my runners has changed something on race day.  They sometimes get nervous and make rookie mistakes like this.  Maybe they doubt themselves or their preparation, so they try something different.  I often use these stories to prevent events like this from happening, but they sometimes still occur.

The warm-ups, stretches, and pretty much everything we do on a daily basis is routine on our cross country team.  Over the years, these routines have become ingrained and second-nature.  The boys have learned to appreciate that routines help you feel physically and mentally prepared on the big race day.

The team does the same partner stretches at practice and before every meet.

Make sure to keep the following consistent from what you do on your tempo runs or workouts to what you do on race day:

1.  Warm-up routine

Do the same warm-up, whether it’s a certain distance, a certain amount of time, or specific drills.  Your body is accustomed to warming up in a certain way, so allow yourself time to do the same warm-up routine on race day.  My team always arrives at our meets at least an hour before race time.  We want to ensure plenty of time to do the same warm-up, stretches, and drills that we do in practice before our meet.  Not only is the body ready, doing the same warm-up routine will get you in a confident racing mindset.

2. Diet

Don’t try any new foods the day before or day of a race.  Don’t think the extra protein in the Power Bar you’ve never tried before will give you the extra boost you need.  I’ve had so many athletes feel nauseous and vomit right after (or even during) a race due to eating something different from what they are used to eating.  If you want to try a new food, try it before a tempo run or workout, and see how it affects your performance. Better to have a yucky feeling during a workout than ruin a race due to a diet experiment.  I practice this with my own races.  I eat the same dinner (the tried-and-true pasta) and have the same breakfast smoothie before every half marathon I run.  I also eat the same breakfast smoothie that I have on race day before my long tempo runs. My body is used to it.  I also eat my Gu at the same mile mark in each race.  If I want to try a different type of Gu, I test it out in a tempo run.

Try out new gear, such as spikes or racing flats, before race day.

3.  Clothing

As I discussed earlier in the epic sock disaster, don’t change your gear (or lack of) the day of a race.  Don’t save brand new clothing or shoes for race day.  Wear your favorite socks, shirts, shorts, pants, hats, sports bras, and so forth.  Wear gear that you have worn many times before. If you bought new racing flats for your next event, make sure to test them out.  If you’ve never worn light-weight trainers or racing flats before, or you’ve switched brands, start with wearing them one or two days a week for shorter runs.  If you notice that you don’t feel any aches and pains, especially from the knee down, try wearing them on a long run.  The stabilizers in your lower leg and feet need to adapt to the lack of support.  Don’t wait until race day to test them out.  The first time I tried light-weight trainers, I wore them for an easy four-miler, and even then, my calves and feet felt sore afterward.  I wore them one day and week until I didn’t have any soreness. Then I wore them for my longer runs on Sundays.   Once I was able to wear them successfully for long runs, I knew I could wear them for my half marathons.  Once I adapted to them, I loved them.  Now I wear light-weight trainers all the time.

Be smart.  

Don’t doubt yourself or doubt your training on race day.  I’m not saying you can’t try new techniques. Just be smart about it.  Use your tempo runs and workouts as trial runs for your races.  I feel experimenting with different warm-ups, stretches, workouts, foods, shoes, is a way to improve and find ways to maximize what you can do.  Variety can also keep your training fun and interesting.

But don’t try something new on race day.  Talk to my runner with the bloody feet.  He’ll tell you it’s a bad idea.

When it’s cold outside, stay warm. Stay focused.

The thermometer in my car for the outside temperature read 28 degrees on December 31, 2012.

As I entered Stony Creek metro park yesterday morning, I whined in my mind about how the weather was frigid, how the wind was whipping across the lake, and how I didn’t want to leave my toasty car, complete with seat warmer, to do my 6-mile run.  I promised my cross country team that I would join them for our last run of 2012, and I wasn’t going to let them down.  As I pulled into the lot, I saw the boys starting to gather by the starting line of the 6-mile loop, bouncing up and down like crazy people, trying to stay warm.  In my usual fashion on nasty-weather days, I approached them with an over-enthusiastic, semi-sarcastic tone. “Well, hello everyone! Beautiful day for a run!  Let’s do this!”  Some groaned.  Some rolled their eyes.  Then we directed our attention to Luke, one of my athletes who, in spite of the wind chill, was wearing shorts and a big grin.  This lightened the mood as we all shook our heads and chuckled.  Before our lips turned any more of a bluish hue, we lined up at the starting mark took off as a pack.

I don’t run very often with the guys, but because they are just getting back into their training after some down time, I was able to keep up.  We chatted about running gear we received for Christmas and various movies we watched over break.  The run seemed to go by faster than normal for me, due to the company, and I was feeling pretty good.  The guys picked up the pace and broke away from me the last 1.5 miles. I looked down at my Garmin. I realized with less than a mile to go that I was about to get a personal best on the 6-mile loop, which I have run countless times. I picked it up a bit, watching the guys finish ahead of me, one by one.  Andrei, one of my cross country captains, stayed by the finish line and cheered, “Yeah, Berry!  Way to go!”  As I crossed, I looked down at my watch and saw that I beat my previous best time on the loop by 59 seconds.

As we walked to the shelter to stretch, I said to the guys, “This is a special day.”

“Why?” Justin, one of my runners asked.

“I just p.r.’d the loop.”

He responded, “Like a P.R., P.R.?”

“Yes, a p.r., p.r.”

He commented, “This is a strange day to get a personal best.  It’s so cold out.”

I responded, “It’s always a good time for a p.r. It doesn’t matter what the conditions are.”

Even though I didn’t set out to get a personal best yesterday, my body was ready to run faster.  Getting physically prepared is only part of the equation.  Being mentally prepared, willing to work on less-than-ideal days, and aware of windows of opportunity are crucial.  I had a whole list of excuses of why I could have run poorly yesterday or not even run at all. Before I got out of my car, I changed my mindset.  I pumped myself up for a good run.  If I hadn’t sucked it up, I wouldn’t have had my best 6 mile run on that loop.

I thought about other examples when runners had good races in less-than-ideal, unexpected situations.

Chris breaks the school record in the 1600m with a time of 4:23 on a cold, windy day.

Chris, one of my athletes who graduated last year, set some serious goals before his final season of his high school running career.  Last November we discussed what he hoped to accomplish before he graduated, and he said he wanted to break the school record in the 1600m, which was 4:25.  Up until then, his best times in outdoor track were consistently in the mid 4:30′s, so this was a rather lofty goal.  He trained hard during the indoor season and by early February, he whittled his time down to a 4:33.  We had an early outdoor meet in April, and the temperature was in the 40′s and the wind was howling.  To prevent myself from freezing while coaching that day, I had 4 layers on, including a full-length down parka. Chris was focused, knowing the meet had stiff competition.  He hit the goal splits we had discussed through lap three, then he took off on lap four, racing for first.  He ended up getting out-leaned at the finish line, but ran a 4:23.5, breaking the school record by almost 2 seconds.  Instead of waiting for the weather to break and for the bigger meets at the end of the season, Chris seized the opportunity on that bone-chilling, April afternoon.  He didn’t use the frigid weather or the fact that it was an early meet stand in his way.  He never ran as fast the rest of the season for a multitude of reasons, mainly due to lack of quality competition and running multiple events at meets.  If he held back that day, who knows if he would have broken the school record.  His training, good competition, focus, and willingness to race hard that day allowed him to achieve greatness, in spite of the bad conditions.

Even Sir Roger Bannister, the first sub-four-minute miler, achieved the “unachievable” in 1954.  Many thought at that time that the conditions would have to be perfect in order to break 4:00.  Bannister thought otherwise.  On the chilly evening of May 6, 1954, he broke 4:00 on a wet, cinder track, with a roaring cross wind.  Many years later, he admits that he knew if he didn’t go for it that day, someone else was going to do it soon after.  He seized his opportunity for greatness, and will always be the one who first broke the 4:00 barrier, one of the most significant moments of running history.  What if he made excuses that day about the weather?

See more about his race: Roger Bannister: Breaking Limiting Beliefs

So what does this mean for the average runner like me?

We can all achieve our own personal greatness.  Every day is an opportunity to test your limits and do something you previously thought impossible.  Make every day of 2013 count. Don’t make excuses, even on those blustery, winter days.  Seize all opportunities to develop as a runner, no matter the conditions.

2 of my cross country athletes stretch after a run at summer training camp. They understand stretching is a key component of their training.

1.  Stretching, stretching, and more stretching.

I’ve read a few studies where some runners don’t really need to stretch; that their bodies are already flexible to the point that stretching isn’t necessary.  I am definitely not one of those people and neither are most of my athletes. Although some people are more naturally flexible than others, I feel stretching is an extremely important part of staying injury-free.  Stretching also helps in the development of proper running form, which not only aides in injury prevention but also helps you be a more efficient, faster runner.  For example, if you are tight in the hip area due to lack of proper stretching, your stride will most likely be inefficient, which can slow you down and put stress on the knees, shins, ankles, and even your feet.  A lack of flexibility in one area can have a domino effect and cause issues in many other areas of the body.

A flexible runner is a happy runner.

Now, many people feel they don’t have time to stretch properly.  I understand this.  I am insanely busy like most everyone in today’s society.  Quite often we want to get the run in and move on to the next item on the agenda.

But ask yourself this question: Do you have time to be injured?  I don’t.  I’ve invested hours and hours and miles and miles into my training, and if I can’t take an extra 10-15 minutes to ensure my health, I need to work on freeing up my calendar a bit.

Here is a nice list of different running stretches: http://www.runnersworld.com/training/stretching

2. Namaste, my friends.

I am a big fan of yoga.  Yoga is not just for girls.  I even got my boys cross country team this fall to participate in basic sun salutations several times a week. Although they complained at first, after a few weeks they asked, “Are we doing yoga today?”  Not only can yoga do wonders for flexibility on the upper body, back, and legs, particularly for the hip and hamstring areas, but it also helps strengthen the core and stabilizing muscles of the body.  Plus, yoga is an opportunity to change up the routine and stretch in a different way.  I try to do yoga a few days a week following a run.  Upon finishing my post-run yoga, I feel relaxed, centered, strong, and flexible.   Here is a video that features one my favorite yoga poses for runners, the pigeon pose: http://www.runnersworld.com/stretching/post-run-yoga-flexibility-routine.

3.  Body tune-ups.

Just as you take your car in from time to time to ensure that it runs properly, I take myself in for regular tune-ups.  I go to a chiropractor 1-2 times per month, depending on my schedule and how I’m feeling, and I get regular massages as well.  I found a chiropractor in our area that works on runners and understands athletes. See http://www.ormsbeechiropractic.com/.  I’ve noticed when the alignment of my neck or back are off, I feel pain or tightness in my hip area when I run.  Regular visits to the chiropractor help with this.  My chiropractor also does basic massage, stretching, and therapy for any acute pain I’m experiencing. I also go to a massage therapist 1-2 times per month to keep my problem areas loose.  This isn’t a spa-type massage experience by any means.  She works out of a gym and does serious deep-tissue massage.  I feel fortunate I have found a chiropractor and massage therapist that understand athletes because they have greatly helped me in achieving my running goals.

You may not have the funds or insurance to cover these treatments.  If that is the case, the next best thing is a foam roller.  Using a foam roller regularly on the glutes, iliotibial bands, hamstrings, quadriceps, and calf muscles can loosen the muscles where basic stretching can’t.

4.  Pay attention.

Sometimes we are too busy to be honest with ourselves about how we are feeling.  Either we don’t want to take the time to invest in our body health, or we don’t take the time to FEEL what’s going on. Over time, I have gotten to know my body very well. I can catch issues before they escalate into major problems. As distance runners, we often push the limit of what our bodies can tolerate.  There is a fine line between pushing ourselves to be our best, and pushing ourselves past what we can handle.  Pay attention to those little aches and pains.  Some soreness is normal after a hard run or workout, but maybe your body is trying to tell you something.  Be proactive.  Don’t let aches and pains linger before actively taking care of yourself and finding a solution.  Look at trends in your training (keeping a running log helps with this) to figure out why you are feeling pain at certain times.  Be honest with yourself as to the root of the problem.

Are you not stretching enough?  Did you run two hard days in a row without a recovery day?  Did you increase weekly mileage too quickly?  Did you run a race unprepared?  Did you let your ego get the best of you and pace too quickly in a workout?  Did you run through pain when you should have backed off?  

Simply tuning into what’s going on with your body can really help in maintaining your health.  Plan out your training but make adjustments when necessary.  This seems like a simple idea but requires an honest effort.  Many of my athletes admit after experiencing a serious injury that they were feeling pain way before they talked to me about it.  If they communicated with me at the onset of the pain, we could have found a solution to the problem, and they would have had less down time as a result.

You are worth taking the extra time to take care of yourself.  Allow yourself to run happy.

An experienced 4-year senior hangs out with two freshman after the meet. This was typical behavior on our team this year.

The 2012 season has come to a close.

Our team banquet was a wonderful evening of celebration.  We viewed the highlights video that I spent hours and hours creating (a tradition I started my first year of coaching). The runners told me days before the banquet that they couldn’t wait to see the video. Making the video is an excellent way for me to reflect on the season.  As I inserted each photo and each clip into the video, I relived a pivotal, humorous, or memorable moment of the season.   Season 2012 was definitely one to remember.

So now that the season has officially ended, I have found myself reflecting quite often about this team.  Even though I graduated very few this season, I feel very sentimental about this year in particular.  I am surprised that I feel this sense of loss after this season has ended.  Why?

The team groups up after a successful race at the division meet.

The team is a unique combination of athletes that create a different overall team personality each year.  UXC 2012 was a very special team.  I’ve never experienced anything like it.  This year we were truly a family.  I’ve never seen a mix of very different kids support one another like they did this year.  It didn’t matter what social circle they were in, their grade level, whether they were varsity or junior varsity; they were a family.  The seniors weren’t too cool to hang out with the freshmen at spaghetti dinners.  The varsity guys always cheered on the junior varsity at meets.  The veteran runners supported the new runners.  We even had some 8th graders train with us this season, and the older guys made them feel welcome.

Not only did the personality of the team make practice enjoyable every single day, I truly believe our surprising success this season was due to their closeness.  When you truly feel like you belong and you feel like an integral part of the group, aren’t you going to work harder for your team?  Of course.  Distance running is often seen as an individual sport, but it was far from being focused on the individual this year.  The guys grouped up in every workout and every race.  We had a larger team this year, so they really grouped up well at each level.  They pushed each other every day. There was friendly competition among the guys.  If someone lost his varsity spot to someone else, there were no hard feelings.  They worked hard to earn the spot back, but it didn’t get personal.

I even did a rare line-up change for the varsity race of the county meet.  One runner lost his varsity spot the meet before because he ran a phenomenal breakthrough race a few days prior, and he wasn’t recovered.  I didn’t want him to be penalized for racing tough in a previous meet by losing his varsity spot.  I discussed this dilemma with the two gentlemen involved.  They both said whole-heartedly that the other teammate deserved the spot.  That was one of the most impressive displays of team camaraderie I had ever seen on my team.

So why do I suffer from a little case of the post-season blues?  I have realized that every season is different, and there will never be another season quite like this one.  Not to say that next year won’t be quite as fun or exciting.  I’m sure it will.  We have a chance to accomplish great things next season, and winning is always enjoyable.  But I am sure it will feel different.  This year was special because this group was so young and so green (of 29 team members, 15 were first-year runners), that every time they had a breakthrough, the team celebrated.  Next year, most of the guys will be back (we are only graduating 4), but there will be higher expectations, and the breakthroughs of these young men won’t be as surprising.  Having a successful season will be expected.

Season 2012 was an exciting year of discovery.  It was quite the ride.  As a coach, I need to remember what it was that made this season special, and carry over as many of the positives from this season to the next: good leadership, mutual respect, hard work, tough racing, supporting one another, and simply loving being part of this team.  I have a feeling that the tradition of our team being a family will continue due to their positive experience this year.  When the younger guys move up, and the new guys come in, they will treat the new guys with the same respect as they were given when they were first-year runners.  This is how a program is built.  Each year gets better and better.  This is why I love coaching.

The highlights video shown at our 2012 team banquet:

Good Leadership

Going into the 2012 season, I appointed two new junior captains, Collin and Andrei.  I selected runners on the team that could truly get the returning runners and new recruits believing that they could still be winners, even without the all-state superstars that we were graduating.  These captains are dedicated, positive, dependable, honorable, and passionate about the sport.  They have the qualities that the team needed, and I knew they could be an extension of me.  They were essential in moving the program forward.  We needed new leaders to anchor the team and set a positive tone for the team’s personality.  We needed leaders that would help the team set new goals and believe in them.

Goal Setting

At our 2012 summer training camp we discussed short-term, long-term, individual, and team goals.  I wanted the team to realize that not only would they be amazed with their progress in a single season, but they would continue to develop their running from year to year.  The advantage of having previous success on my team, is that the returning runners can see how the older runners made their goals a reality through years of hard work.  I showed them the captains’  times from their first year in cross country, and many of them gasped, “Andrei and Collin were THAT SLOW freshman year?”  They realized that if they set reasonable goals, and kept these goals clear in their minds, they could accomplish great things like the runners of previous years.

Captain Collin puts much thought into writing down his personal and team goals at training camp.

The Pay-Off

As this season has unfolded, many of the athletes have accomplished their personal goals, but I have noticed more and more of them are already looking ahead to next season, and  even past that.  They are buying into the program, and as their short-term goals become a reality, they are looking more to their long-term goals. Earlier in the season the boys seemed to focus most on achieving personal bests, but now I see them focusing more on what they can contribute to make the team successful.

Yesterday was one of the most important meets of the season: the county championship.  As defending champs, I thought it was important for our team to prove that there is no such thing as a transitional year. Our team goal for the varsity race was to be third place, behind two strong senior-heavy teams. The boys were focused and raced very well.  We ended up placing fourth, 6 points behind third place.  Although we were disappointed not to get a trophy, I couldn’t complain about our finish.  Three of the top seven had personal bests.  Being fourth out of 24 teams is still very respectable, especially since we have almost a completely new team this year.

The highlight yesterday for me was the junior varsity race.  Looking at the times going into the meet, I shared with the team that our j.v crew had a good chance of winning.  One of the team goals we discussed at camp was not only having a strong varsity team, but having the strongest j.v. team in the county. That would ensure the future success of the program.  We knew Romeo, Dakota, and DeLaSalle High School would be our biggest competition. These three schools were usually near the top for j.v. every year, and among the top varsity teams as well.

As the race unfolded I was in awe of my team.  We had one in the front pack, along with a Romeo and DeLaSalle runner, and 4 others in the top 10.  They went after it and raced hard.  Four of the top seven runners had personal bests by over 30 seconds, in cold, rainy weather.  We won with an impressive low score of 35 points, beating Romeo by 16 points.  I don’t think I ever saw a team so excited to get a trophy during an awards ceremony as this group of young men.

Macomb County Junior Varsity Champs 2012

As the j.v. posed for photos with the trophy, Kevin Hanson walked up to me and said, “Being junior varsity champions is a big deal.  It’s the future of your program. Combine them with your returning varsity next year, and you have a great team coming back.”

I knew it, and the team knew it.  This was a big deal.  We had a respectable finish this year, but they view this year not as a transition, but an investment.  The harder they work now, and the harder they race now, the better they will be next year.  Don’t wait to reach your greatness.  Now is the time to go for it.  But know that the greatness isn’t fleeting.  It’s in the bank.

Team #1: Hansons Invitational

Saturday, September 29

We weren’t provided bussing for this meet.  I was a little unnerved, wondering if the team was going to show up on time.  They were expected to arrive at 8:00 a.m. sharp. When I pulled into the Delia Park parking lot at 7:45 a.m., most of the boys were already there, smiles on their faces, ready to go.  We were the first team there.  While the meet manager wasn’t even there yet, my varsity boys were already warming up and the junior varsity team was walking the course.  This team was focused.  I didn’t even have to ask the guys to warm up, stretch, or get their spikes on.  They were a well-oiled machine.  Right before the race started, the guys scoped out the competitors they needed to race.

When the gun went off, the guys raced tough.  They grouped up well and paced very smart.  Several of them had personal bests by close to 30 seconds.  A competitor stepped on one of the Utica boys in the first 100 meters of the varsity race, causing one of his shoes to come off.  He ran the entire race with only one shoe on, yet his time was still close to his personal best.

I could tell even by their determined facial expressions that the team was focused at Hansons Invitational.

We ended up getting third place in a challenging field of fourteen teams, beating teams that beat us earlier this season.  The guys were thrilled.  We had a team meeting following the awards ceremony, where one of our captains shared a short speech he had prepared ahead of time entitled “Finding Your Greatness.”  Parents took photos of the boys with the t-shirts and medals they won.  It was a good day.

Team #2: Eastwood Jamboree

Tuesday, October 2

I arrived a few minutes before the bus did.  By the time the guys made it to the tent, we had about five minutes before varsity warm-up was supposed to start, and some guys were still in the restroom.  Instead of warming up as a unified group, smaller groups left in shifts.  Junior varsity guys were playing video games on their iPods under the tent.  Many of the guys didn’t even have team gear on over their uniforms.  Normally they do their final warm-up as a group as they head to the starting line.  At this meet, they headed to the starting line a few a a time.  Many guys were talking about how the course seemed faster and a good opportunity for personal bests.  No one talked about which teams they needed to race.

When the gun went off, the boys never grouped up. It was every man for himself.  I saw some of them fixated on their watches more than running with the correct teammates and racing the correct competitors.  I saw them settle in their positions or even lose places instead of moving up in the field.  I saw competitors ahead of our boys that we beat a few days prior.  The most disturbing part is they seemed unaware of it.

We finished fifth in a field of eight teams. After the race, a few guys complained about feeling heavy, lacking focus, and feeling dehydrated. One particular runner didn’t even seem bothered by the fact that he had a horrible race.  During the team meeting, the guys barely paid attention.  They seemed ready to go home.

How could I have such a different team a few days later?

I festered for the next 24 hours about this.  I felt sick inside. First of all, I am a sore loser (although I don’t act like a sore loser in front of my team).  Second of all, I was bothered by the fact that we didn’t meet our full potential.  I knew we were a better team, especially after our awesome race at Hansons Invitational.

After much thought, I realized the devil is in the details.  There wasn’t a single reason I could pinpoint. It was a collective lack of focus and lack of attention to detail.  Each runner on the team had different details he had overlooked.  At Hansons Invitational, the boys had it right.  They stuck to our warm-up routine, down to the minute.  They did everything as a unified group.  They were well-rested.  They were hydrated.  They ate properly the night before at our team dinner.   They raced according to plan, hitting appropriate splits at the mile markers and running in their race groups.  The jamboree meet was on a Tuesday, following a full day of school.  The boys hadn’t planned ahead to eat properly at school, bring snacks, and hydrate.  Many of them focused more on running a personal best than running for the team. The irony is when they raced with the team in mind at Hansons, many of them had a personal best.

At practice the next day, we had another team meeting.  We discussed what we could have done differently at the jamboree to be more successful.  They knew what they did wrong.  They admitted to lacking focus, which took a toll on the quality of their race.  They also recognized how their success at Hansons was due to their determination, attention to detail, and working as a team.  This team is young, and the jamboree was the perfect learning opportunity for these developing runners.

Distance running is not only taxing on the body, it is mentally draining. We will always have a multitude of distractions that become potential excuses to fail.  The way to overcome this is to continuously remind yourself of your goals, plan ahead, focus on details, and to stick to routines that work. Neglecting the most minute detail can ruin your race.  If running as part of a team, it is imperative to put the team first.  If you race hard for your team, the times will come down.  When you become a selfless teammate, that’s when you can truly run at the next level.  And when a bad day occurs, which they do, learning from the experience is crucial.  Don’t make excuses; make adjustments. That’s the only way we can become better runners.