Marathon Weekend

 It was so nice to finally return home yesterday from North Carolina and Virginia.  After driving home from Providence to see Macie Jo return from kindergarten, I headed immediately into the expo.  It is always exciting to reconnect with so many of my friends from the running community that I only see once a year during this event.  It’s also important to see if there are any new and innovative products or techniques that are worthy of incorporating into my training or coaching. 

 

I did see 2004 Olympic silver medalist Meb Keflezighi.  He is extremely personable and so tiny…I seemed like a giant next to him.  He recently qualified for this year’s Olympic Marathon in London and I have no doubt he will surprise everyone once again.  He was completely written off by so many running experts after a serious injury several years ago and came back to win the New York City marathon and qualify for the Olympic Marathon.  I love his spirit and that he’s so dedicated to his family!

 

 

This morning @ 9:00 I am meeting Erin Henderson and taking her to the MIT to evaluate her form as we’ll spend considerable time improving her running economy in our journey to qualify for the 2016 Olympic Marathon Trials.  We’ll then go to the expo to pick up her number.  The Marathon Coalition pasta dinner is this evening and we have over 300 people attending…I am so excited to meet the family and friends of all the runners and to personally thank them for all their support.  Nothing in life is ever accomplished alone!

 

So now for the marathon:

 

There’s a strong likelihood the temperature will be in the high 70′s to low 80′s.  While these are certainly not ideal running conditions, particularly since you haven’t had time to acclimate; there are precautions that you can take.  I recommend that you consider the following in an effort to avoid overheating and dehydration:

 

• Wear light colored clothing
• Wear sunglasses
• Apply sunscreen to all exposed body parts-nothing is more painful than sunburn on the back of your knees
• Wear a white mesh hat
• Run in any available shade on the course
• Stay hydrated throughout the weekend
• Take Hammer Nutrition Endurolytes throughout the marathon (I take 1-3 every 5 miles) as you will lose sodium through excessive sweat
• Cut your pace back as the temperature increases
• If you have support along the course try to encourage them to have baggies of ice for you-you have a thermostat on the underside of your wrist and the back of your neck-apply ice to these areas will reduce your core temperature
• Drink 4-8 ounces of fluid every 15-20 minutes

I cannot emphasize enough the importance of not worrying too much about the weather.  You have plenty of other things, entirely within your control, that you can focus on.  Remember not to try anything new at the Expo and don’t wear anything new during the marathon.  DO NOT WEAR JEWELRY ON YOUR FINGERS OR TOES!  Your fingers and toes can swell considerably during the marathon and this will not be pleasant.

 

I look forward to seeing you at the pasta dinner later today and meeting you in the athlete’s village on Monday morning!

 

The Spirit Of Giving!

Coaching charity runners has been one of the greatest gifts of my life.  I have learned more about the human spirit in the past 16 years than all the previous years combined.  Ironically, while I have undoubtedly shared 36 years of running experience with each TEAM that I’ve coached, I have been their student.  They have taught me the powerful lesson of giving and that any life worth living has to include serving others.

My enthusiasm for coaching and giving is fueled largely by their example.

Sometimes it’s important to look back to truly appreciate how much progress has been made.  The Marathon Coalition didn’t exist 4 years ago and was fueled by my desire to continue coaching after deciding to leave Team In Training and Mike Wasserman’s vision of bring multiple charities together.  Mike and I are so proud of all the funds that have been raised by each of our runners and the impact they’ve had in providing hope and opportunity for so many.

Each runner on the Marathon Coalition has a compelling story steeped in sacrifice, determination, and serving others.   I am so proud of the following 3 Marathon Coalition runners that were recently featured in the Boston Business Journal.

Laura Gassner Otting | CEO, Nonprofit Professionals Advisory Group. Running for: ACCESS, Laura’s web page for donations. Why she is running: “My marathon training has been about knocking down barrier after barrier in a sweep of momentum and positive energy, surrounded by other amazing charity runners who are running, many for the first time, as a wave of inspiration and dedication. Never have I looked deeper inside of myself to know what I was made of. I ran the first mile of my life less than two years ago, at age 39, as part of a midlife crisis where I discovered my inner athlete. I’d always wanted to run a marathon, but assumed the barriers of distance, time, and fitness were too great to overcome. Then I found out that I could run Boston by raising money for ACCESS, a nonprofit that places College Affordability Advisors inside high schools and community organizations to ensure that all young people have the financial information and resources necessary to find an affordable path to — and through — a postsecondary education. “I started my company ten years ago because I didn’t want the barriers to my professional ambition, and my company runs on a business model that reduces barriers for our clients so that they may hire the best talent possible. It seemed only natural that I would run to support a nonprofit that is knocking down financial barriers for students, many also first in their families, to go to college.”

Megan Herald, Vice President in Alternative Investment Solutions, State Street Corp. Running for: Mass Mentoring Partnership. Megan’s web page for donations. Why Megan is running: “I believe in mentoring. I have had amazing mentors in my life and now I try to do the same for others. I have been a community-based mentor for the Big Sister Association of Greater Boston and now I am a school-based mentor with Big Sister. I look forward to spending time with Angela and letting her talk about anything that she wants. There is nothing better when you and the mentee realize that though you are very different, you have a lot in common. I have been very lucky to have a number of people in my life whom I have trusted and guided me, and I just hope I am doing that for my Little Angela.”  

Ranch Kimball, Trustee, Museum of Science, businessman. Running for: The Museum of Science. Ranch’s web page for donations. (Click “Donate Now” and give to Ranch Kimball.) Why Ranch runs: “I’m running the Boston Marathon for three reasons. I love talking with the families that stand and sit on their front lawns cheering the runners. So many of these front lawns are full of three generations – grandparents, parents, and kids all together, having a good time. I run it to keep fit. Nothing like a training season that starts week after Thanksgiving, runs through the winter and ends in mid-April, to keep you in shape. Finally, I run to support the Museum of Science, where I’m a Trustee. My family and I have visited the museum 296 times over the past seven years! But, the number of school visits to the Museum has fallen in half in the past decade. So, my marathon runs raise money for the Museum’s travelling programs that take exhibits out to kids at their schools. Last year I raised enough for two new portable planetariums. This year I’m raising enough to “adopt” every K-8 student in two cities, to fund traveling programs to come to all their schools.

Risk Versus Reward!

The excitement of the approaching  Boston Marathon is palpable!  The anticipation of the next 6 days is so exhilarating.  It all begins with the trip to the Fitness Expo to pick up the official number.  This can be the first time all of this actually seems real!

Approaching a registration volunteer with your official Boston Marathon confirmation and driver’s license  is the first step in the marathon weekend journey; one that is filled with excitement and anticipation.  Once you enter the expo the environment is similar to a pep rally before the Friday night game, the step onto a military plane before a manuever, the bachelor party before the wedding, it’s the anticipation of a MAJOR accomplishment.

The weekend can be like an emotional roller coaster that you have absolutely no control over.  You simply need to try to remain calm and maintain your composure.  Navigating these emotional waters or doubt and excitement can drain you of energy.  The runners that can stay focused on the task at hand throughout the weekend will be rewarded with unbound confidence when they’re starting at the starting line.

Taking on the 26.2 mile challenge from Hopkinton to Boston is steeped in possibility and risk.  Balancing the scale between possible failure and monumental success is exhilarating.  But there’s a HUGE difference between fear and respect. You absolutely have to respect the Boston Marathon…it’s the most challenging marathon course imaginable.  The weather in New England on Patriot’s Day is as unpredictable as a 16-year-old behind the wheel of a car.

If you’re not nervous about running Boston I suspect you’ll learn some valuable lessons on Monday.  There’s always the voice of doubt asking if you’re prepared, can you really make it to the finish line, have you done all the necessary training to allow me to finish in ‘relative comfort, do you really have the heart and determination to accomplish this?  Those are reasonable questions and can certainly cast doubt over what has the potential of being the biggest day of your life.

The Boston Marathon makes a runner feel alive!  I love big challenges because there’s undeniably a correlation between the magnitude of the risk you take and the reward you receive.  Are you ready for this?  I have no doubt that EVERY runner on the Marathon Coalition TEAM will see the finish line on Monday…bring it!!!

Movement Equals Achievement

Achievement never rests…it will be waiting for you when you awake!  I am drawn to motivated people who are in constant motion and who place a high value on health, wellness, fitness and serving others.

Our society has become so soft and undisciplined.  We’re killing ourselves with comfort and conveniences that don’t require us to move.  Traveling the country has provided an interesting perspective on how unhealthy we’ve become.  It’s unsettling that the standard of being surprised when I see a healthy person has become far too common.

There’s a seismic divide between the healthy and unhealthy…similar to the middle-class swiftly evaporating.  On one hand you have the Boston Athletic Association being forced to tighten the qualifying standards because the marathon’s popularity has reached epic proportions and at the other end of the spectrum there are vast amounts of people racing towards obesity at record rates.  The most unsettling aspect of this is the recent research indicating that more than 30% of children are obese.  The long-term ramifications of this, coupled with the removal of physical education classes being eliminated and the lack of education on leading a healthier lifestyle, should concern everyone!

My hope is the Marathon Coalition runners will continue to be as disciplined as they have the past 5 months once the marathon concludes.  I know that I will be focusing on improving my diet and restructuring my fitness routine to achieve greater balance in the mind, body, spirit model.  I will also evaluate the feedback that I receive from each charity that I coach to identify areas where I can improve.

I have plenty of room for improvement in my life.   I’m motivated to lose a few pounds by being more consistent with my fitness, eating healthier and establishing several new fitness goals.  I certainly want to learn more about yoga so that I can have better overall health.  I definitely need to improve my flexibility and I would like to spend more time running on trails and enjoying nature.

I still have another attempt of running 24 hours on the track on my radar.  My goal is to run at least 100 miles.  I also plan to improve my swimming in an effort to complete an Ironman.  I’ve done plenty of ultramarathons but I plan to do plenty more.  The marathon continues to intrigue me so I hope to have a consistent summer of training and run Hartford in October.

Movement has been an integral part of my life…that’s not going to change.  Movement has been my constant and loyal companion..it’s been the foundation of incredible achievement!

Team Spirit

“Teamwork is the ability to work together toward a common vision.  The ability to direct individual accomplishments toward organizational objectives.  It it the fuel that allows common people to attain uncommon results.”   -Andrew Carnegie.

Running is essentially an individual pursuit…it’s one of the primary reasons I was initially drawn to it.  I didn’t have to rely on anyone else.  I could simply put on my running shoes whenever I liked and go wherever I wanted.  In races I didn’t have to rely on a teammate to make the shot, hit the ball or catch the pass.  Whether I did extremely well or was an abysmal failure, I was entirely responsible.

My perspective on the individual aspect of running began to change soon after I became a running coach for Team In Training.  I realized that nothing significant in life, particularly training for and running a marathon, is ever accomplished alone.  The support and encouragement a runner receives during training and along the marathon course is as important as the perfect pass in a team sport. 

Charity runners are undoubtedly part of a TEAM committed to one goal…raising as much money as possible to make a significant difference in the lives of others.  I’ve been so inspired by the example of the thousands of charity runners that I’ve coached who place their commitment to the mission of their respective charity about their individual achievement.

I have never been more proud to be on a team than being on Team In Training and the Marathon Coalition TEAM!  I am honored to be the coach of so many determined and committed runners.  Their example of selflessness inspires me to give more of myself at every opportunity.  The team spirit that exists on the Marathon Coalition TEAM has helped me to think less of myself and my personal goals  and far more about how I can help others achieve their goals.

Being a coach of charity runners is one of the greatest gifts I’ve received…I rank it up there with my wife and children!

Go TEAM!

Coaching Pride…Fanning The Flames Of Compassion!

This is the time of year that I’m most proud of being a marathon running coach!  I’m excited to see the Marathon Coalition runners accomplish a goal they’ve worked extremely had towards for nearly 5 months.  It may have even been a lifelong dream that was cultivated when they sat on their parent’s shoulders along the historic route to Boston cheering on the runners.  We’re just over a week away from seeing their dreams realized!

I get far too much credit for the role that I play in their journey.  Yes, I am there for them when they need me and I host a weekly training for those 5 months.  But I am not doing the work that’s required to weather the storm known as the Hills of Newton.  I’m not the one battling the demons of doubt that need to be managed and fought at a time when they’re feeling their backs are against the wall and they’re uncertain whether they can crest the next hill.  And I certainly don’t ask family, friends and colleagues to support their fundraising efforts.

My pride for them extends well beyond the running of the Boston Marathon.  They have displayed an incredible commitment to improving the lives of others-to give opportunities to students that spend far too much time dreaming about them and not receiving them.  I mentioned in a podcast at the Museum of Science before the 2011 Boston Marathon that I’ve seen Kenyans walking at Mile 15 but every charity runner I coach finishes.  When you’re committed to a cause greater than yourself, particularly when it’s to improve the lives of others, there’s no doubt you’re going to dance on Boylston Street.

Some of my most special times have occurred at the Runner’s Expo when I encounter a runner I’ve coached.  They have their Adidas bag with their number inside and they’re beaming with pride.  It makes me so proud when they introduce me as ‘their’ coach to their family and friends.  I’m really just a small cog in a wheel of compassion they likely don’t even see.  Because they don’t spend much, if any, time contemplating how special they and their efforts are…they’re too busy committed to improving the lives of others.  They are so selfless that they’ve even taught me to think less of myself and more of others…now that is a task far greater than 10 Boston Marathons.

So my role as a charity running coach is quite simple…fan the flame of compassion in a group of special people 5 months before the Boston Marathon..and stand back and watch it blaze as each one of them crosses the finish line on April 16, 2012!

Let’s Roll Baby!

Embrace The Emotion!

This Saturday marks the last official training run for the Marathon Coalition TEAM.  It’s the convergence of two diametrically opposed emotions.  The excitement of the approaching Boston Marathon is palpable, the sadness of an incredible journey is drawing to a close.  Being a running coach is very similar to be a teacher…I’m on the verge of seeing my students graduate.

I’ve witnessed the incredible impact the Boston Marathon has on runners and that’s the perfect capstone to a training season.  Looking back to the first TEAM meeting seems so long ago.  I’ve witnessed a complete transformation from a group of people who were uncertain whether they could complete the 26.2 mile journey from Hopkinton to Boston to a unified group of runners filled with anticipation and confidence.  Nervousness and uncertainty are constant companions leading up to the marathon…even for veteran marathoners.

Our training is about to cross the threshold from the comfort of training to the reality of the race.  It’s time to embrace all the emotions that occur in the final days before the Boston Marathon!

Boston Marathon History!

This picture was taken in the Athlete’s Village before the 1979 Boston Marathon.  Yes…ahem, that’s me on the right in all black…it was during my Johnny Cash phase of marathoning.  The two friends with me were from Langley Air Force Base, Virginia.  I encountered them during my longest run at the time (7 miles).  They were running in front of me so I sped up and engaged them in conversation.

They told me they were tapering for the Richmond Newspaper Marathon the following weekend.  I remember asking them how far a marathon was.  When they indicated it was 26.2 miles I mentioned I would like to try it.  After learning that 7 miles was my longest run, they recommended I train for 4-6 months and complete several 20 mile runs.  They were surprised when I greeted them at the starting line a few days later.  They were even more surprised when I passed them both in the marathon and went on to run 2:59:55 and qualify for Boston.  The qualifying time in 1979 was 3 hours so I made it by 5 seconds!

And so began my marathoning career.  Less than a month later I ran 2:55:00 in the Marine Corps Marathon in Washinton, DC.  I thought it might be a good idea for a final tune-up before Boston so I ran the Virginia Beach Marathon in March (2:47:28).  With just under a month of recovery I ran Boston for the very first time…it was unbelievably special.  The finish line was at the Pru and I remember finishing and eating some type of hot sout on a military cot in the basement parking lot.  I finished in 2:48:35 and had never been happier to see the finish line of a marathon.

I eventually ran my fastest Boston in 2:38:44.

When I look back on that day in 1979, I never imagined that I would be returning 33 years later as a coach of 150 Marathon Coalition runners.  It’s been an amazing journey.  Running has been very, very good to me!

This is a recent picture of me racing in the Grafton Road Race…a lot has changed in all those years!

So Many Blessings!

As a marathon running coach for mostly charity runners, this is undoubtedly the most exciting time of year as the Boston Marathon is less than two weeks away.  This historic event is the culmination of nearly 5 months of training in preparation for a life altering event for most of my runners.

I ran Boston for the first time in 1979 and have experienced the excitement, drama and inspiration that it provides on so many levels in subsequent years.  Knowing another series of stories will soon unfold provides an incredible sense of anticipation and resolve in these final days before the BIG SHOW!

My excitement level increased exponentially when I was contacted by such an amazing and unique person last week looking for a new running coach.  I will be eternally grateful to her for contacting me after reaching out to several coaches and deciding I was the right fit to help her chase her dreams.  Erin Henderson is special in so many ways.

She became a teenage mother and has spent her entire adult life happily giving to others…and neglecting herself in the process.  Her weight topped out at 207 lbs. before she decided she needed to make major changes in her life.  This determination was the first step in a long journey of self-discovery…a process that unveiled a person she didn’t realize existed within herself.

You can read more about her in the feature article in the May 2012 issue of Runner’s World Human Race section titled Doing It All.  Erin mentioned this article in her initial e-mail so I was looking forward to seeing it.  She’s definitely not a ‘center of attention’ kind of person so it was a step outside her comfort zone.  Thankfully it included her amazing family so she was able to share the spotlight with her 12 children!  No, that isn’t a misprint!

Erin and Josh (not suprising…another amazing person) had 3 biological sons by the time they were in their early twenties.  Due to a horseback riding accident, Erin wasn’t able to have additional children.  Then then decided they would adopt a girl to ”round it out,” according to Josh.  Their trip to Vietnam to adopt 4 month old Maggie was life altering, particularly when they noticed the children with special needs …tha dramatically changed everything, including the course of their lives.

They have adopted 9 children from Vietnam, the United States, Ethiopia and Korea…many of them with special needs.  Two of the children are HIV positive, and Noah has cerebral palsy, epilepsy, cortical vision impairment, and a feeding disorder.  Here is a picture of their children:

Happy, blessed mom to 12! Mercy (16, USA), Nathan (15, bio), Ryan (14, bio), Des (13, USA), Shane (12, bio), Benjamin (11, Ethiopia), Amanda (10, S. Korea), Maggie (10, Vietnam), Belane (7, Ethiopia), Marcus (7, USA), Solomon Tsega (6, Ethiopia) and Noah Biruk, (3, Ethiopia)

As I was departing Orlando last Friday I noticed the new issue of Runner’s World and purchased it for the flight back to New England.  As you might imagine, I was just so taken by Erin and Josh’s story.  Several things resonated with me.  When I was stationed in South Korea during my military service, I volunteered in an orphanage and completely understood the magnitude of hopelessness many of these children feel, particularly those with special needs.  Secondly, I ran across Massachusetts (6 marathons in 5 days) several years ago to raise money and awareness for people with special needs and intellectual disabilities.  I will forever cherish the conclusion of that run as Boylston Street was shut down on a Friday afternoon as Lori and I, along with 200 of our law enforcement friends, were joined my several Special Olympians as we ran to the state house to attend a press conference with Governor Romney.  I soon realized that this special group is more like us than unlike us!

As soon as I landed I sent Erin a text and asked her to call me.  Within minutes I received her call and the course of my coaching began to change.  I have coached large groups of charity runners since I lost my 57 year old mom to leukemia in 1996.  This, along with everything else my life entails, hasn’t afforded me much time to coach on an individual basis.  But I knew I would make a major exception after I spoke with Erin.

In three short years she has gone from 207 lbs. down to 127 lbs. and has run 7 marathons and reduced her time from 4:15 down to a Boston Qualifier of 3:27:14 .  She epitomizes the words discipline, dedication, passion and commitment.  It’s a perfect storm when you coach someone that is determined to balance the delicate scale of life without neglecting anything or anyone that’s important to you.

This is Erin’s post on her blog (http://seemomrunfar.blogspot.com/) this morning:

“ My other passions have not changed because of my running. I still work in international adoption. I still spend hours a day advocating, educating, fundraising, and being submerged in adoption, international development, orphan issues, etc. It can all be very emotionally draining, but it is what I do because I am very passionate about it and because I very much want to do good things with my life and make the world a better place in whatever small ways that I can.  Running hasn’t changed any of that.”

You have heard me say countless times that ‘Nothing Significant In Life Is Ever Accomplished Alone!”  That is certainly true in Erin’s life.  Josh has stood closely by and encouraged Erin to chase her dreams.  It will be a little longer before I meet Josh but we’ve spoken about the importance of each our our roles in this journey and I know I couldn’t ask for a better wingman!

Erin, Josh and I have been in close contact and I’m eagerly anticipating meeting her when she arrives in Boston on April 14th.  We will begin laying the groundwork for our journey to Erin’s ultimate running goal…to qualify for the Women’s Olympic Marathon trials in 2016.  The current B standard is 2:46 but that time can change based on the performance of top female runners in the United States leading up to the trials.

This certainly won’t be an easy task for someone that will be 39 in 2016 but if anyone can do it…Erin can!

Let’s Roll!

P.S. My mother taught me to never discuss a woman’s age or weight, but I had to make a rare exception in Erin’s case for obvious reasons!

Mastering The Art Of Running!

Making an investment in mastering the art of running will provide major dividends.  Improving your running efficiently will provide years of enjoyment and reduce the amount of stress on your body, thereby minimizing the possibility of an injury.  Seeing someone run effortlessly is a thing of beauty-but it’s extremely rare.  Runners tend to to be inefficient and loud with their running and it’s always a constant struggle…physically and mentally.

It’s extremely gratifying to spend time with a runner interested in improving their running form.  It’s an opportunity to teach and coach on an entirely new level.  And nothing is better than witnessing a runner experience an epiphany that running can actually be easier and more enjoyable with less effort.  The act of running is so simple and easy in theory…but ask any runner how many runs they’ve experienced that truly feel effortless and the silence is deafening.

It suprises me how many runners assume that running is always going to be a struggle and not attempt to improve their form.  Laura Gassner Otting is NOT one of them.  She has been inquisitive from the moment I met her…always operating in the spirit of continuous improvement…the consummate student of running.  Here is what she had to say about our time together:

“I ran my first mile ever less than two years ago.  On April 16, I will finish the Boston Marathon.  And, when I do, my heartiest thanks will go to Rick Muhr, running coach extraordinaire. 

It would be a fortunate thing if Rick was just an excellent diagnostician of form and master mechanic of technique.  It would be amazing if he paired this talent with an unmatched knowledge of fuel, hydration, and gear.  And it would be yet even more unbelievable if he combined the two with a can-do spirit and joy of the sport that is infectious beyond compare.  And, how incredibly lucky for me that he has all of these in spades.

It’s simply impossible to be around Rick and not want to run better, faster, and farther than you’ve ever run before.  And lucky for you, he’ll help you do this as he did for me, by teaching how to run more efficiently and effectively.  It is no exaggeration to say that Rick has single-handedly changed what I am capable of doing come the marathon, and for that, I can’t thank him enough!”  -Laura Gassner Otting

Thank you for allowing me to be your coach, Laura!