Café Ole’!

... for those living in the less civilized world outside Louisiana, "Cafe' Ole'" is a play on the favorite New Orleans caffeinated beverage cafe au lait. Clever, no?

Normally, morning runs begin for me with a glass of Gatorade. It's just a little something to charge my system, which is otherwise relying on an empty stomach to power up the old machinery.

Today's run was preceded by said Gatorade and complemented with an unplanned cup o' joe. I resisted today's alarm clock call to hit the street, and before I knew it, the kids' morning routine (breakfast, prep for school, brush teeth, etc., in which I play an important role) and my jogging time collided. One thing led to another and, whoops, there I am drinking a cup of coffee before my run.

Some frown on coffee, some cheer it. I for one enjoy it... occasionally. It is not part of my normal routine, but sometimes when it finds its way into the routine, I won't resist. This morning it actually proved quite useful as I was pretty damn tired. Indeed, this morning was a good run.

There are those who are less concerned about coffee's positive stimulant effect than they are about the downside potential of losing control of one's continence.

Studies show caffeine is linked to better performance and that it won’t likely contribute to more urine production.

Caffeine reacts differently during exercise than at rest. According to Ellen Coleman, R.D., author of Eating for Endurance, the effects of coffee consumption prior to exercise depends on the runner too.

If you normally drink coffee, a little coffee before the race won’t likely hurt. If you are not a regular coffee drinker, it’ll relax your plumbing, so if you try it before the race be mindful of the nearest exits.



That is a good cup o' joe.

Hey Marine Corps, New York and Atlanta runners -- are you carbo loading yet?

Everything that is ever learned about dieting and nutrition teaches the young eater that indulgence of any food is a bad thing. Indulgence makes us nauseous; it gives us cramps while swimming; and, most importantly, it causes us to be fat.

However, as a dashing marathoner, the runner – young and old – will need saddlebags of energy to sustain the 26.2 miles of marathon famine and want. It is then necessary for an eater to prepare for feats of endurance by storing lots of energy: energy in the form of glycogen, which is begat from glucose, which is begat from complex carbohydrates, which is begat from the stuffing of thine face with bagels, cereal, bananas, pasta, and others of the “White” food group (Have you noticed that most everything you eat that is white is a carbohydrate? OK, minus the bacon fat. But you get the point.)

Carb loading throws everything you know about dieting on its ear. It is the process of consuming large amounts of carbs before intense exercise. In our case, it is preparation for the long runs and the race itself.

Carb load 2 to 3 days before a long run and two weeks before the big race consume complex carbs 2 hours before, and again within 30 minutes of a long race.

Carbs – Going Without

Carbohydrates are the easiest, most accessible form of energy for the body. The other forms – fats and proteins – require more hydration to process, robbing the body necessary fluids for other body functions. Stated simply, if you chose to ignore carbohydrates, you will be protein and fat overloaded, dehydrated, constipated, and annoyingly dyspeptic. Not to mention, you will have less energy to burn.

Because the body craves carbohydrates for intense exercise, going without carbs before a race will cause the runner to move less efficiently and perhaps a little sluggishly. Even a moderate race like a 10-K will cause a carb-depleted body to be tired, lethargic, and irritable.

So, Atlanta, Marine Corps and New York Marathoners -- or even if you're still training and preparing for the weekend long run -- if you're not seriously storing energy now for the big miles, you're journey will begin with a 1/4 tank of fuel. So carbo up!

Sometimes it is so damn hard to get motivated for a morning run

I used to loathe morning runs, but work and marathon training so clashed with one another... and taking care of two kids... that the only time for me to run is when the working world and my family are sleeping.

So, as I jogged this morning in the darkness of a fall dawn I was pleasantly surprised at my easy stride, strong legs and stamina. This reminded me of one of the first important lessons I learned about running: Once you start training -- and get into a rhythm -- your muscles are more cooperative and willing to train and less likely to fuss with stiffness and fatigue. No, it never goes away for good, but I find that the more I run, the more my body accepts it. This results in good daily runs. And when I'm satisfied with my morning runs -- which also make me feel good the rest of the day -- then I'm a happy jogger. As a happy jogger, I now actually look forward to the morning runs instead of dreading them. These are the elements that lead to establishing a good routine or, dare I say, "habit." See how great that works? Everybody wins!

Get over the hump of a few lousy, uninspiring runs as you settle into your training rhythm. Once established, you will rely on the "set aside" time to train -- morning, afternoon or night -- and you might actually look forward to it.

Tao of Po - Act One - Finding Yourself

In which I commence to wax profound and cleverly invoke Kung Fu Panda, Whitney Houston, and the Tao te Ching. Finding the heroic ability to run a marathon or pursue a Big Thing in life requires, first, finding yourself. Tao of Po - Act One

What have I done?!?

Have you ever run an Ultramarathon relay? I signed up for one today. In the words of David Byrne, "My God, what have I done?"

You may ask yourself,
where does that highway lead to

On the weekend of Feb 10-12, 2012, my team of 6 will run 126.2 miles from downtown Baton Rouge to Audubon Park in New Orleans. As the crow flies it is a 68-ish mile, hour+ drive on I-10 from hither to yon. But the meandering path on the Mississippi River levee along River Rd. is a marathon + 100 miles.

Our team will include a bold starter and strong finisher. Somewhere between will be me, the Clydesdale who will lope along like someone is pushing me from behind.

The ultra is a pretty thrilling concept, I must say. It is quite intimidating. It will probably present the most phyically demanding test of my life. And like all major decisions that I have been peer pressured to make, I am gradually warming up to the idea.

The ultra is a Big Thing. You've seen me refer to the Big Thing before. It is something intimidating, "impossible," beyond my reach and capabilities, but the thought of conquering it gives me butterflies. It is scary and exhilerating all at once. Training for a successful finish will require planning and strategy. Lucky for me I am already training for Houston and New Orleans, which should totally prepare me for the ultra.

Wow. My first ultra. I will celebrate with a beer.

8 Miles

Ran 8 miles yesterday for the long run. Nice easy pace. Warm south Louisisana morning, sweating through all my clothes when in the rest of the world people are enjoying the crispness of fall. It's almost November and green leaves still populate our trees and I'm still mowing the lawn.

Anyway, my pace was good. I felt strong, but 8 miles ain't what is used to be when I could run it in my sleep. I confess the problem is likely my poor base miles. Work and training have been at each other's throats lately. Getting between the two has been dangerous. Because I get paid to work, work wins for now.Training suffers, causing me to run base miles sporatically.

I will have to make time if I want to finish Houston (and now New Orleans) in good health. No more repeats of the Atlanta disaster.

Making big decisions

Tao Of Po has added a page on making important decisions - Make a decision to do something Big.
Today I have made several big decisions today that will greatly impact my life:

1. Eat a McDonald's value meal (it will shorten my life)
2. Watch the LSU vs. Auburn football game (intense living in the moment)
3. Watch the SMU football game tonight (my alma mater returning from the dead)
4. Registering to run the New Orleans Rock N' Roll Marathon

When I was a child, I never envisioned running a marathon, let alone 10. If I even knew what a marathon was during childhood, I would have been beaten by bullies for being a geek.

So I have run 6 marathons:

1. Marine Corps
2. New York
3. Anchorage, AK
4. Helena, MT
5. Atlanta
6. Chicago

I want to run a total of 10, which will include:

7. Houston
8. New Orleans
9. Boston (interchangeable with #10)
10. Antarctica (interchangeable with #9)

After #10 I have no idea what Big Thing I will pursue, but I guarantee you that while I am cursing my poor judgement for running on the rocks and snow of the southern hemisphere, I will plot what big adventure will come next.

The decision to run #1 was something of a religious experience. The decision to run ten total was more of a calculation, but a thoughtful, exhilarating experience nonetheless.

The point is that the pivot spot between mediocrity and greatness occurs when you make a decision. There's more to a decision that just saying you'll do something. It is an inflection point.

There is a whole lot to say on this subject. Check out my page Make a decision to do something Big. Then, make a decision to do something big.

Fall! Finally!

I woke this morning to temperatures in the upper 30s. Not a big phenomenon in the rest of the US, but in Louisiana, Hallelujah! Finally! Runners have been sweating it out in the 80s -- and by the way, despite the inviting low temps, it'll creep back up into the 80s later this week. But for now, we'll celebrate the cold snap.

In Louisiana we have four seasons. Football, Mardi Gras, crawfish and hurricane. Really. Our calendars date back to Pope Gregory or Ptolemy or something. For 8 months, it is hotter than Hades. The other 4 month are what other parts of the country might describe as spring. No matter what you call the season or what the tempertures are, a marathon trainee needs to stick with the program no matter the weather.

I find that the best way to regulate conditions is to wear comfortable clothes and remain hydrated. See What to wear, because what you wear actually does matter. In this mildly cold weather, it is good to wear a long-sleeve cotton or technical shirt because you want to take off the chill but not wear too much to sweat profusely and overhead.

I am pretty obsessive about what I wear and how it keeps me comfortable ever since the 1997 New York Marathon in which I shamelessly be-cloaked my body in a Hefty bag by cutting holes for head and arms to protrude

More on "Tapering" and "Carbo Loading"

Though I am at the beginning stages of Houston Marathon training, I can't help but return back to my reference in the last post about the Atlanta Marathon and what to do as you wind down training. Try as I might to concentrate on getting started with my own training, there is more to be said for those who are nearing the end of their training for, say, the Atlanta Marathon, Marine Corps Marathon, and eventually the New York Marathon, among others.

In "Easy Running" below I mention tapering and carbo loading, which are two very important steps the marathon runner must take before race day.

Tapering is the practice of decreasing mileage during your training schedule as you near race day. I begin tapering 2 to 3 weeks prior to race day. By the time you begin tapering, you should have already run the 20 or 22 mile long run you need to log prior to race day. Moreover, you should also have already logged plenty of base miles during the week. Therefore, by the time tapering arrives, you should have already sufficiently conditioned your body for the race.



Michelin Man: Patron Saint of carbo loading



By tapering, you are logging fewer and fewer miles while staying in condition. By running fewer miles, you are also conserving some energy. In fact, you should be building up your energy reserves by... carbo loading.

Carbo loading is easily the most fun you'll have in this greuling experience except for crossing the finish line. Carbo loading is eating, eating, eating. Breads, pastas... Mama Mia! Carbo loading helps you store energy reserves for the big day. You've no fear of ballooning into the Michelin Man -- you're a marathon runner for crying out loud -- and your energy stores will be fortified with the stuff that will help power you over the finish line.

What's more, because you're reducing your miles by tapering, you're burning less energy, so there is more to store. Everybody wins!

Hal Higdon, the legendary shiefu of marathon training and running offers some brief, but important tips in an article that appeared yesterday. Check it out.

Expert Advice for the Final Week of Marathon Training

So good luck to you poor bastar-- er, lean mean running machines about to run the big race. I'm rooting for you!

Easy running

Yesterday I ran an easy 6 miles for my long run, which is right in line with my Houston Marathon training schedule that you see below. Theses long runs are very important as they establish your distance threshold. Don't look that term up. "Distance threshold" sounds made up, and it is. But, the term characterizes the distance your leg and lungs can carry you safely for a certain distance.

You may be very healthy and active, but if your muscles haven't endured the equivalent pounding of a long run, they won't be prepared for the distance. Moreover, if your muscles aren't conditioned to go the full marathon distance, all hell will break loose as your legs will rebel against you.

PERSONAL EXAMPLE 1: After hiking Mt. Kilimanjaro in 1999 - which is a looong, steady hike - and for which I spent months climbing stairs and running hills - I returned home believing I could easily run 12 miles with now problem. There was a problem. The outside of my knee hurt and felt like my leg would disassemble. After 8 miles, I walked the rest of the way home.  (By the way, did you like the not so subtle way I casually mentioned that I hiked Kilimanjaro. Is that like name dropping?)

PERSONAL EXAMPLE 2: I ran the 2000 Atlanta Marathon on Thanksgiving Day (my family were pretty annoyed with me for that, especially when there was no chance I would even place in my age category). I so poorly trained for Atlanta, it ended up being by far my worst race ever. I did not run the long runs; rather, I assumed that I was in good enough shape from my regular exercising that the marathon would be no problem.

Again, the knees protested somewhere around mile 12, which was right near where my family waited for me to run by. My limping and hobbling further annoyed them. I literally limped and walked from mile 12 to the finish. Gloriously, I passed a fellow runner wearing jeans, a hooded sweatshirt and no shoes. He was featured in the paper the next day, not me, as the shoeless septuagenarian who I think was actually homeless.

Later that night, and for the next 4 days, I was in such pain from my lower back to my pinkie toe that I could barely amble. I walked around like Fred Sanford.

All because, in both instances, I didn't properly condition my body for the truly long run. The long runs are major stepping stones to finishing the marathon. If the marathon is your goal, the long runs are your smaller goals.

For more on long runs, see THE LONG RUN tab to the right or refer to these articles:

Making Your Long Runs Count (Runner's World)

Jeff Galloway's Long Run Training for the Marathon

ATLANTA MARATHON

By the way, if you're running the October 30th Atlanta Marathon, you should be in the tapering phase now and preparing to carbo load. Tapering and carbo loading are the equivalent to a fourth quarter offense for a team that is 50 points ahead: Stay in shape, keep preparing, but more importantly stay safe for the actual big game.

Atlanta is a good race, and I would probably have fonder memories of it had it not been on a blustery cold Thanksgiving Day in 2000. Also, my family were a little put off by my preference to run a Marathon instead of watching the the Macy's Parade on television. Begrudgingly, my dad drove me the great distance to Centennial Park before sunrise. Charitably, he gave me $5 to take the subway home. Also, as I described above, I hadn't trained properly, so my performance was lacklaster to say the least.

Now that I think about it, the whole experience was pretty miserable, but I can't blame that on the marathon. Running downtown and along Peachtree was pretty cool. I love Atlanta. Running the marathon ill-prepared: not so much.

Off to a slow start

I ran a measly 6 miles Sunday morning and another 3 miles yesterday. combined with the 4 I ran last Wednesday, my 7-day total was (drumroll) 13 miles. So I basically ran a half marathon over the course of a week. Not quite the training log of braggadocio.

So, I am preparing for the Houston Marathon on January 14, 2012. I still have plenty of time to train, but shame on me since I signed up for the race back in the Spring. I should be running like Chariots of Fire, but given my obsessive compulsive devotion to procrastination, I have to admit, I've been tied up with meaningless, tedious distractions. I only have so much time in the day!

Still, below is my lazy man's sure fire 4-month training program that is guaranteed to get me across the finish line, albeit rode hard and put away wet.

WEEK	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	TOTAL
1	Rest	4	4	4	Rest or X-train	3	6	21
2	Rest	4	4	4	Rest or X-train	3	8	23
3	Rest	4	4	4	Rest or X-train	4	10	26
4	Rest	4	4	4	Rest or X-train	3	12	27
5	Rest	4	4	6	Rest or X-train	4	RACE/10K	28
6	Rest	4	4	6	Rest or X-train	3	14	31
7	Rest	4	4	6	Rest or X-train	6	10	30
8	Rest	4	4	6	Rest or X-train	3	16	33
9	Rest	4	4	8	Rest or X-train	6	RACE/13.1 mi	32
10	Rest	4	4	8	Rest or X-train	3	18	37
12	Rest	4	4	8	Rest or X-train	8	10	34
13	Rest	4	4	8	Rest or X-train	3	20	39	Buy new shoes
14	Rest	4	4	6	Rest or X-train	8	16	38
15	Rest	4	4	4	Rest or X-train	3	10	25	Start Carbo Loading
16	Rest	3	3	3	2	REST	MARATHON!	37	You did it! Now TAPER!