A few weekends ago, I ran the St. Louis Rock ‘n’ Roll Marathon.  Between the ideal weather, the great attractions in St. Louis, and the town all fired up about baseball, the weekend was extremely memorable.   

From my previous post, you can see that I’ve been preparing for this marathon for quite a while and this event certainly did not disappoint. In fact, they even had different bands playing music of all styles including rock, funk, reggae, country, and jazz at just about every mile along the course through downtown St. Louis and several of the city’s parks, and a free concert after the race for the more than 21,000 registrants who participated along with their family and friends.

One of the pleasures of traveling the country running marathons is the opportunity to appreciate the unique culture of each area.  St. Louis being the “Gateway to the West” during the pioneer days still influences the city today.  And the connection north and south with the Mississippi River made it quite a hub for travel.  Between the iconic arch and the riverboat that still runs along the Mississippi, the movement of people through the area over the last two hundred years can still be felt.  The city shares a great connection to New Orleans, and that brought back fond memories of the honeymoon my wife and I spent there over 20 years ago.

One of the hardest things for me during the entire weekend was that everywhere I went, I had to walk by a place called Maggie O’Brien’s, which serves Louisiana style ribs that are slow cooked in an outdoor smoker that lets off the most wonderful aroma.  My willpower was most certainly put to the test.

My goal for marathon training has historically been to reach a 22 mile long run four weeks before the event , then gradually taper the length of the run in the final weeks leading up to the event.  Everyone has a different point of view on the subject of marathon training and preparation, and there is merit to each one, but this tapering approach seems to be the one that works best for me. I encourage you to find the training regimen that works best for you, whether you are training for a marathon or any other sport you enjoy. Staying in shape requires everything ranging from exercise and training to your diet and nutrition to your overall health, including the health and comfort of your eyes both in the short- and long-term, and having the right gear, such as proper eyewear, the right clothing and sunscreen – and can play an important role in improving your game.

My longest training run in advance of St. Louis was significantly less than the 22 miles I had anticipated, and the taper was only going to be for a few weeks, so I made some adjustments to my expectations for the event.  Before I went, I wrote down how I thought the race would go.  I was pretty sure I could run through 16 miles continuously, and I knew that the last ten miles would be challenging.  I projected finishing the first 16 miles in 2 hours and 40 minutes, and the last ten miles in 2 hours and 10 minutes, for a total of 4 hours and 50 minutes.  That is a disappointing  analysis for me, because it seems like only last year that I was crossing the finish line at close to about 3 hours overall.  

The way it went, the pace that felt comfortable was a bit slower than I had expected.  The good news is that I ran comfortably through 18 miles.  I finished in 5 hours and 23 minutes.  I was right in my planning –the last part was a lot of work.  But I knew that I needed to take it easy to avoid injury and to prevent getting too run-down. 

After the marathon was done, I had gathered my things and checked out of the hotel, there was only one more thing that needed to be taken care of – a delicious meal from Maggie O’Brien’s.

Thank you for following my marathon journey so far – I am looking forward to sharing the outcome of my next marathon with you in just a few weeks.

The heat of summer is letting up and cooler temperatures are just around the corner.  It’s a perfect time to hit the heart of your marathon training schedule. And with my next marathon coming up in October in St. Louis, I’ve been getting into a much more disciplined training routine over the past several weeks.

I love getting outdoors this time of year, running along the trails near the river, and enjoying the fall colors.  The display makes the miles fly by, and reminds me why I love getting out into nature.  Even though being out on the trails is my favorite part of running, I also need to be flexible if I’m going to meet my fitness and training goals.

Through the winter I average running about 12-15 miles per week.  My strategy for marathon training is to start with that base in the spring and increase by roughly 10% mileage per week.  I have seen this system work extremely well.  If you attempt a more rapid build, you could be setting yourself up for injury.  If you try a slower build, you may not improve as quickly as you could and therefore don’t reach your goals.

The weekly miles add up as follows:  a weekend long run that is 40-50% of my weekly total, a midweek semi-long run that is about 25% of my weekly total, and two shorter runs to make up the total miles I am shooting for that week.  So, for example, on a week that I plan to run 40 miles, I may run 18 miles on Saturday or Sunday, 6 miles on Monday, 10 miles on Wednesday, and 6 miles on Friday.  I like the system of alternating easy and hard days, and even taking a day off after a longer run to let the body recover.  That seems to become more important the older I get.

Four weeks before the marathon I start to taper, running about 25% of my peak mileage the week before the event.  Those weeks also are good times to do a little more speed and hill work to get the legs turning over faster.

I’m a big believer in weightlifting or calisthenics and stretching.  By staying strong and flexible along with the cardiovascular fitness that comes from running, we can further reduce the risk of injury and make sure that we have overall fitness that will serve us in other physical activities, such as cutting firewood or lifting heavy objects. It is also important to maintain a nutritious diet and make sure you have the proper gear for a healthy training regimen, such as the clothing and shoes you wear and the type of eyewear you choose. Before a long run outdoors, whether on a trail or in a marathon, I always make sure to prepare by eating a healthy meal, drinking lots of water and dressing appropriately for the weather. Wearing Transitions® lenses also helps me to see clearly and comfortably when light conditions change, so that I can follow the trail and keep up with the marathon route, all while enjoying the scenic views around me.

This all sounds like a big commitment of time, and it is.  But how often do we watch an entire football game on a Sunday afternoon?  Just think how many miles you could run in those three hours!  My record is 20 miles.  Maybe I am a little crazy for saying so, but my opinion is that you might as well get some exercise during the game.  Then even if your favorite team doesn’t come out on top (like my Minnesota Norsemen last year) at least I get some exercise out of the deal.

It’s always a good idea to see your primary care doctor before you start an exercise program to make sure you feel your best, and to visit your eye doctor regularly for comprehensive eye exams to make sure your vision is healthy, too. The benefits of exercise are immediate and lifelong.  Create a vision of yourself being fit at any age and go for it.  Let me know how it goes.