Guest Blogger Luis Bueno

From near perfection to total disaster, race experiences vary immensely.

A marathon could have been the most rewarding experience of your life or it could have been a notch above a death march. However a race turned out, the memories will fade and only one reliable source for retelling the day will remain.

And it’s not you. It’s the finish line shot.

Your finish line shot will reveal much about your race. But here’s the beauty of the finish line shot – the right pose might sway that retelling of a race in your favor. A picture of you smiling at 26.2 won’t show, for instance, the tears that were streaming down your face at mile 24. Nor will they show the breather you took at mile 20… or 20.8… or 21.7… or 23.2…

On the contrary, a bad finish line shot and the story goes against you. Grimacing at the end? Well, you must have had a bad day, right?

Along with a shiny medal, a wrinkly race bib and a t-shirt proclaiming the race name and date, pictures are tangible evidence that you indeed ran a race, that all of your efforts and focus and attention and everything else you put into training resulted in something.

But none of those other things tell stories. Pictures do, and in particular the finish line shot.

Coming away with the perfect finish line shot is not only the best way to put an exclamation mark on a race but could also save you during the race itself.

Surf City 2010: I forgot to smile, but the arms raised to the sky pose punctuated my first marathon triumph. Surf City 2010: I forgot to smile, but the arms raised to the sky pose punctuated my first marathon triumph.

DANGLING CARROT

Races can be rewarding and fulfilling but they can also be cruel. Negativity can often creep its way into your mind when you are churning your legs and trying desperately to maintain your pace in order to meet your goal. The thought may flash across your mind – will I make it to the end?

The finish line is essentially your happy place. Once you cross it, you will be done, you can rest and state aloud and on various social media outlets that you, strong runner, have done it and have defeated the distance. While that happy place can be miles away, depending where along the course you are, it may seem even further than that.

You can’t physically put yourself at the finish until your legs get you there but you can make it to the finish line mentally well before; you can start fantasizing about the happy place by preparing the ideal pose. If you start thinking of your finish line shot and trying to perfect the pose, you will have no choice but to cross the finish line.

More so than the painfully slow countdown mile markers provide, pondering the best finish line shot could make the final miles go by a bit quicker but more importantly it will keep you sane.

PLANNING POSES

So what do you want from your finish line shot? It depends on how the race is going. If it’s a difficult race, arms outstretched at your sides may suffice. If you have finally qualified for Boston or bested some other eye-popping time goal, a wide smile with a fist raised high overhead would be grand.

San Francisco Marathon 2010: My glory pose, I'm trying to say "Look at what I just did!" with my arms out to my sides.

Mostly, though, you want to look as if the race was enjoyable or rewarding, a positive experience. Smiles do well to convey that. Certainly no grimacing and no scowling misshapen faces.

There is one pose, however, that is particularly terrible and no matter how the race went, this pose can only ruin the race experience.

DON’T LOOK AT YOUR WRIST

After gunning or slogging through a race, having conquered the hills, crowds (or lack thereof), weather and all other obstacles, it’s natural to see how you did, so a quick glance at your wrist might tell you that.

Except that time is perhaps the worst indicator of how you did. A time won’t relay how you felt when you finished your marathon; it won’t portray the emotions that surged inside when you were steps away from the finish; it won’t proclaim to others that, yes, you are now a conquering marathon hero.

Instead, your obsession over time will be forever frozen – and you may not have been that obsessed with it in the first place.

And are you really going to want to share the finish line shot of your first marathon if it is of you with a blank expression looking at your wrist?

COMING THROUGH

After you’ve decided on your finish line shot, there are a few things to consider when the moment is arriving.

First, look around. The finish line shot must only be of you. If there are other runners in close proximity, try and speed up in order to get into a clear area so the camera will have an unobstructed view of you. If you are shoulder-to-shoulder with somebody, make absolutely certain your neck is the one in front at the finish.

It’s not quite clear just when your picture will be taken, so as you approach the finish line strike your pose and hold it until well after the finish line. If your arms are overhead, keep them there. If you have a smile plastered on your face, smile away for a several seconds. Once you are in the clear, perhaps several yards past the finish, you can start celebrating… provided you don’t collapse. That’s the time to stop your watch or whatever timing device you used and start recovering.

Maybe you met your A-plus goal, or perhaps you really are close to collapsing. Whatever the case, the picture you just took will be the best proof that you did it and you had a great time doing it.

Guest Blogger Christina Torres

When I woke up last Tuesday, I knew I shouldn’t run. I had injured my leg at Surf City the week before, and it wasn’t feeling any better. It was tight and kind of painful and none of it felt right.

After a few years of running, I frankly should’ve known better. I should’ve known that, even with a marathon 5 weeks away, I should rest. No, the marathon wasn’t what got me out of bed and got me to put on my running shoes that morning, despite my better judgment. Confession time:

I woke up that morning feeling a little fat.

Now, that’s a big thing for me to admit. Firstly, admitting that you feel fat or even just not-great is… not sexy or becoming in any way to anyone. I try to be a big believer in loving your body (and, generally, I do). As an advocate for positive mentality in running, I also am a big believer in being happy with who you are, as long as you’re healthy and you feel good.

Still, with all my positive attitude and happiness about running and the self and blah blah blah, I have to admit that, as a 24-year-old woman who lives in Los Angeles, sometimes I wake up feeling a little gross.

My struggle with weight isn’t really a traditional one. Sure, I grew up in Laguna Beach, California, home of the perennial beach bunny. As a chubby kid, I definitely didn’t fit that mold, but I was never really picked on for my weight.  My parents were very attune to what kids deal with, and always made it a point to tell me I was pretty and loved. I’ve even been lucky enough that I’ve dated generally good guys, and have yet to be with a guy who has ever said anything negative about my weight– a huge bonus for a curvy girl.

Still, even though I had a lot of support systems and luck, I’ve struggled with my weight since I was a kid. I always felt kind of chubby and like I was never going to be skinny enough to be like “other girls” (I don’t know who these other girls were).

I remember, in middle school, a girl in my class put her feet together and her thighs didn’t touch. This blew my mind. Are you kidding me!? I thought. How can her thighs not touch in the center?! My legs touch all the way from my calves up!

Cut to my senior year of college. I began running– nothing crazy, just a few miles every week. I noticed my body changing. I was way hyped. I started eating healthier too. I dropped a few more pounds.

Then, I got engrossed in the stress of my senior thesis. I was so stressed, and felt so out of control that I pretty much stopped eating. Seriously. Looking back, I now estimate that I ate under 800 calories a day. I pretty much subsided on 4 or 5 cups of green tea, and a handful of grapes or a few pieces of fruit every day. After a few months, I noticed that my clothes were a little loose. Without having really looked at myself in a while (since I was so caught up in my work), I jumped on a scale. I was 8 lbs below my goal weight, the lowest I had ever been in my post-adolescent life. I finally looked at myself in the mirror, expecting to look glowing and thin.

The girl looking back at me was a little surprising.

I had dark circles under my eyes.  When I lifted my shirt up and raised my arms, I could see all my ribs– I could count them. My collar bone stuck out in a really weird way that I didn’t like.

Ironically, my thighs still touched.

When I started training for marathons, I began looking at my body in an entirely different way. My body had always been this thing I fought against. It was this thing that I hated and that didn’t do what I wanted it to do and didn’t look how I wished it would look.

As a runner though, it was hard to hate my body and be able to succeed. My mind and my body had to work in tandem. My body was the vehicle, and when I mentally pushed myself to run 15 miles and my legs responded by actually doing it, I finally started feeling gratitude for what my body was giving me. When I had the mental elation of burning past another runner in the last half mile of a race, it was those muscular-always-touching calves that I had to be thankful for it. I actually started to like some things about my body. I felt good about myself. No, I was never going to be a size 0, but, after training, I could run 26.2 miles. There are definitely some trends that these hips will never pull off, but they are able to get me through 5 hours of running straight.

I knew my body image had changed one morning, when I was running before going to work. I looked down my legs. Each time they hit the pavement, I saw the muscles in my outer thighs tighten on impact, helping push me forward every step, every mile. Then, I surprised myself. I didn’t feel weird that I didn’t have lean, tiny, not-touching thighs. I looked down at my now muscular thighs, and the first thought that came to mind was:

Damn. That’s pretty hot.

I can’t stress enough how much running has changed the way I view myself, and I hope it’s a message that I (or you!) can pass along. I wasn’t the only middle-schooler that struggled with my weight. Recently, the National Heart and Lung association polled a group of girls. 40% of them said they had tried to diet.

They were between 9 and 10 years old.

It’s not easy on men either. The same organization polled a group of fifth grade boys, and 45% of them said that they had felt dissatisfied about the way their bodies looked. These issues, this battle with what our bodies are and what they can mean to us starts young. One ambassador, Monika, leads a great program called Girls on the Run in San Diego. It encourages young women to start loving their bodies now, and all that they give us.

When you work as hard as you do training for a marathon or just generally getting in shape, it’s important not just to know what you want to improve on, but to show a little love towards  yourself too. After finishing my first marathon, I felt limitless. I was the kid who had cried to get out of the weekly mile, and now I had run father than I ever thought I could. I had my body to thank for that feeling.

So, as I take a little break from running (oh, yeah, that run I did last Tuesday? I pulled my calf. Learned my lesson, huh?), I’m using it as an excuse to fall back in love with my body. I sit in the jacuzzi and actually relax for the first time as I love my body by letting it heal. I look at myself in a new dress, and try not to feel TOO guilty or boastful by thinking “Huh. I look good.” I do cheesy, clichéd things like yoga in the park while I enjoy a beautiful day. Oh, and I maybe reward it with some frozen Cherry Garcia yogurt too.

Guest Blogger Michael Kahn

“It’s that time of year again. Yeah, I know I said that I’d sign up for the marathon next year, which is this year, which is what I have said every year since that thing came to town. Stupid traffic jam of an event that makes me so darn mad at all those grown men skipping along like children on a playground in their reflective gear, high fiving each other at the finish line with arms raised.”

“Why don’t you do it?”

“I can’t. Not this year. You know, I’ve got work and the kids and my sister is getting married this summer, I mean, it’s just easier not to, right?

(Sigh)

“I know, I know, I saw the sign in the gym they are going to start those weekly group runs again from the park, right next to the house, and I distinctly remember seeing it last year and I promised myself that I’d do it this year. Alright! That’s it! The time has come! I am drawing a line in the sand and… but no, what was I thinking it must have been that day we came back from Sierra Nevada. I had to be a little loose in my decision making to propose a 26 mile race, I mean, me? 26 miles? Yeah right!”

“No, No, No.. This year was supposed to be different. Well, the race is July 29th, so that gives me just about 24 weeks to train for this thing? Hmmm…  I mean, is that even enough time? Most the programs I searched last year were like 18-22 week programs but is that a beginner program or what? Maybe I need 50 weeks, perhaps I should just wait until next year when I am more prepared. Yeah, I will run a 5K again this summer instead. Oh, I don’t know it’s just easier to do it next year I suppose. Besides, who am I kidding? Right? A Marathon.

_____________________________________________________________________

If you can relate? Then read on…

April. 2008. I am watching the Boston Marathon from my computer screen on UniversalSports.com. Working. Yes, working on getting fired. I watched as Lance Armstrong was running in his debut Boston Marathon and the announcers repeatedly reported on his progress as the leaders ahead began their assault on the Newton Hills approaching Boston. This was just another day at the office, another day of the same broken promises mentioned above. Another day that I snoozed the button past the gym to barely make it to work on time feeling fully donutized and slightly caffeinated.

Yet this wasn’t just another day. Something was different this Spring day, something profound came out of the 13 inch laptop screen amidst and between the horrible bandwidth pausing of the live streaming video, a less comfortable comfort zone beckoned, a path of more resistance resonated. From this, I could not be undone, I was pregnant, not conceived with a child but conceived with a thought. I certainly looked nearing my 2nd trimester but this was a different kind of splash being made on my water break near the water cooler at work. This was the drowning of my old ways and the birth of a new.

Clear as day, I said to myself almost as if possessed, “I will run the Boston Marathon next year and beat Lance Armstrong.” Hmmm.. beat Lance Armstrong seemed a bit harsh and not to mention difficult so I lightened the ambitious, idealistic load and said, “I will run past Lance Armstiong near the beginning of the race but perhaps not finish ahead of him.” Somehow in this soap opera script writing I deemed the goal worthy enough to confidently tell my kids that I had passed the 7-time tour de france winner only to be re-passed by him in the later miles.

Where’s this going? Only one place it can… 2010 Boston. I had arrived. Now 40lbs lighter and fueled with passion and integrity. The kind of integrity described as.. Not only am I going to do what I tell you; but also what I tell myself. There is no disconnect when “no one is looking.” Massive action. Massive action towards a goal with Grandma’s money. The key to it all was accountability for me. How did I become accountable you ask? I took Grandma’s money, well asked for a donation and allocated it towards the fundraising effort that also said I was going to run a marathon. As the mercury rose, I had no choice but to run because friends, relatives, coworkers, and ex-coworkers all donated to my cause. They believed in me until I could believe in myself.

My advice to you reading this… Sign up. Pick a cause. Raise Money. The running will just happen just like your life will keep on going the same as it did yesterday unless you dare to take a stand and get disgusted. Get angry. And most importantly get started… See you at the start-line of The San Francisco Marathon 2012.

Guest Blogger Charlie Johnston

The process of a tech shirt gradually grinding a few layers of skin from your nipples during a marathon really doesn’t hurt all that much. The finish line realization that you’ve apparently been lactating blood for many miles and the crimson streaks sluicing down your chest and stomach; more embarrassing than anything. Indeed, these pale in comparison to the worst part of nipple chaffing. The worst part of nipple chaffing—the worst part by far—is the post-race shower. By the time you’re ready to clean up, that bloody shirt is a vague memory—a memory that rips back into your consciousness the instant hot soapy water re-wets dried sweat and comes into contact with your raw chaffed nipples. I guarantee it is the next big craze in torture—water boarding and electrocution have nothing on the searing pain.

It took me just one race to learn my lesson about proper nipple care while running—I now band-aid up before every marathon, half marathon, and long run—and whenever I see a novice (male) runner with his high-beams on at a start line, I share the advice I would have praised all those races ago: “You better put something on those…”

Combined, The San Francisco Marathon Ambassadors and staffers have run and trained for every type of race imaginable—from Mark Hagan’s recent Empire State Building Run-Up to Jojo Reuland’s upcoming Lake Sonoma 50-mile race in April. In these literally hundreds of races, we’ve learned a thing or two about the do’s and don’ts—nuggets of advice that are as second nature to us now as they were foreign to us years ago. While the tips below specifically focus on marathons, they are useful for any distance race.

PRE-RACE

• Don’t debut a new outfit for race day. I know, it’s tempting to have shiny new gear, but it could cost you. Make sure that you’ve logged a couple long runs in clothes so you know how they ride and if they rub you the wrong way—this makes you aware of what hot spots—near seams, around the waist string on shorts, under sports bras, inner thighs, basically anyplace friction is generated—need some Body Glide (or nipple band-aids) on race morning. Shoes should be broken in, but not worn out. I like to have at least 50 miles on a pair of flats before a race; more substantial shoes should have at least 100 on them.

• Eat and drink smart. It is important to supply your body with the kinds of fuel that will help it perform to its highest potential on race day. As a runner, your diet probably already consists of a lot of carbohydrates, a reasonable amount of protein, and not so much fat. In the week before a race, increase your intake of complex carbs—aka carb-loading—and avoid new foods or anything that might upset your system.

• Have everything you’ll need on race morning ready to go the night before. Pin your race bib to your shirt (on the front, by the way), attach your timing chip, charge your Garmin, and set out your shorts, shoes, socks, glasses, pre-race sweats, post-race clothes—everything that’s going with you on race morning so you aren’t scrambling to find anything at the last minute.

• Wake up at least two hours before the start. It is important to not be rushed on race morning. Being rushed is stressful, and being stressed wastes energy you’re going need for the race. Two hours (depending on how big a race is, you might have to wake up four, five, and even six hours before the start) usually gives plenty of time to eat, take care of any pre-race rituals, and reach the start with a reasonable amount of time to spare.

• Use the bathroom early and frequently. The moment you wake up on race morning, hit the bathroom. Before you leave your hotel, go again. As soon as you arrive at the start, line up for a porta-potty. Don’t have to go, you say? Tough. Line up anyway. Many runners take some form of Loperamide (think Imodium) before races to help control their bowels and avoid potentially embarrassing moments, if you choose this route, make sure you’ve tried it before and are familiar with its effects on your body.

• Make a plan for getting yourself back in order after the race. The crowds at the end of a marathon can be disorienting for people who didn’t just run 26.2 miles, make sure you know where you’re going to retrieve your sweat bag, organize a place to meet friends and family, and know how you’re getting home or back to your hotel.

• Line up where you belong. Most of us should not literally toe the start line, and starting too far up in the pack puts unnecessary pressure on you to keep up with faster, more experienced runners and is rude and potentially dangerous—lining up too far back in the pack can be very frustrating and requires a lot of unnecessary lateral movement to pass other runners. Races such as the San Francisco Marathon have pace groups, even if you don’t plan to specifically run with a group, lining up near them at the start ensures that you’re in the roughly right place.

ON THE RUN

• Pace Yourself. Assuming you lined up in the right place before the start, you shouldn’t be passing a bunch of people in the first couple of miles, nor should you be getting passed by waves of people. Taking it easy in the first two miles is vital to remaining strong throughout the race. For most runners, 30-45 seconds per mile slower than goal pace is generally a good starting pace.

• Eat, drink, and be merry. Aid stations exist for a reason, take advantage of them and take water, electrolyte drinks, and energy gels, chews, bars, etc. to help your body perform at its best. I usually take electrolytes every fourth aid station, and energy gel every 45-50 minutes and always in conjunction with water. Pinch the tops of cups down and drink through the side of your mouth to avoid a face-full of water, and make sure you’ve tried your energy food during long runs so you’re familiar with how it will affect your stomach. Finally, if you literally stop at aid stations, look behind you and move off the course before stopping so you don’t pose a hazard to other runners.

• Smile for the camera! At most races, professional photographers dot the course to snap photos of runners that can later be purchased online. When you see those photographers, even if you’re hurting worse than you thought was possible, try to muster a smile, funny face, or appropriate hand gesture.

• Be grateful for volunteers and spectators. Obviously you can’t acknowledge everybody at a race, but say “thank you” when an aid station volunteer hands you water, smile or wave when a family cheers for you, high five a child who stretches his hand out as you pass, and thank police officers who block traffic to keep you from getting run over.

• Finish strong…or at least finish. Keeping a reasonable pace at the start and throughout a race will help ensure that you don’t bonk in the final miles, and unless you’re injured, it is important to keep moving. Take walk breaks if you must, but don’t stop. Stopping gives your muscles a chance to tighten up and makes it exponentially harder to get moving again. The last 10K of a marathon is going to hurt no matter what, you might as well make it WORTH THE HURT.

POST-RACE

• Replenish. Near the end of the gauntlet of volunteers past the finish line, mountains of fruits, snacks, protein and electrolyte drinks, and water have the sole purpose of speeding your recovery. Even if you don’t feel like eating anything—and there’s a good chance you won’t—do it anyway, your body will thank you later.

• Walk it off and ice it down. Unless you’re injured, avoid sitting immediately after finishing. Walk around and keep your muscles as loose as possible. Within a couple hours of finishing, you’ll want to take an ice bath to speed recovery. Twenty minutes in a tub full of cold water and about enough ice to fill a hotel room garbage can should do the trick. Be ready for some discomfort, and if you thought the final 20 minutes of the marathon crawled by and were excruciating, just wait until you’re nether-region-deep in 40-degree water…

• Live it up! You just ran 26.2 miles! Less than one percent of everyone on earth has accomplished that feat, and most people don’t even drive that far on a Sunday morning. Smile, shout, cheer, hug loved ones, hug strangers, just enjoy yourself. You might run dozens more marathons in your life, but never again will you run your first, and the feeling will stay with you forever.

These tips are by no means everything you need to know, and it is assumed that you’re already following a training and nutrition plan that works for you. After all, we’re not professionals, just a bunch of runners that want you to have a good race.

What advice do you have for first-time and novice runners on race day? Anything you wish you would have known before your first race?

I’m not here to say that staying up late staring at a computer screen is a good idea, but I have picked up some helpful little tricks of the trade through ultrarunning friends on Twitter and Dailymile and I’ve learned  a lot during this training process.

1. Blisters:  I’ve always gotten blisters and dead toenails periodically while training and racing.  Marathoning has prepared me for a lifetime of ugly feet, and I know that I will probably always get “what-happened-here” looks when I go get pedicures.  But lately an army of blisters has taken over my feet.  It didn’t bother me until they kept reopening and gushing blood on my shoes and socks during while running, which was NOT comfortable.  Finally, I found a solution: New-skin.  It’s “liquid bandage” that can be painted onto your wounds to cover and protect them from more infection or reopening.  Caution: it smells like nail polish.


New Skin: the hottest new beauty product on the market.

2. Sunscreen: This is an obvious one I learned the hard way.  I have olive skin, tan easily and rarely burn.   Running for 5 hours is an exception to that rule.  If you’re spending more time outside, your skin is spending more time getting damaged. (DUH).  I have learned my lesson and have invested in some Waterproof SPF 30.
   

   Sunny run in the Presidio!

3. Races- Just like running marathons, there are all different amenities that make racing a very different experience than training runs.  Aid Stations, fuel options, volunteers, other runners there to weave through and markings on the road.  Racing is an amazing way to get a good peek into what to expect on the big day, and the same is true in trail running.  This weekend when Aron and I ran the Golden Gate Headlands Marathon, we were able to try all of the “ultra fare”, follow the course markings, and practice keeping moving through the aid stations. It was so much fun and motivating to change things up in the middle of the training process.
4. “Wet Crossings”-  In reading my course manual, I came across this: “there are 12 creek crossings.  It is likely that most, if not all, will be wet crossings”.  Hmmm… Ok, this seems obvious to interpret but I’m going to hope it doesn’t mean what I think it does and post it on Twitter.  Sure enough, Peter confirmed my fear.  “Wet Crossings” means I will be running/forging through a stream or river during the run. 12 of them. Can you say wet socks?? I hear the best way to deal is to pack spare socks and some moleskin, but that my shoes will dry quickly. Eeeek, verdict is still out on how I’ll feel about this.
5. Slowing Down AND speeding up- Friends and lots of reading taught me that trail running and ultrarunning means slowing down- a LOT. I figured this would be a natural progression so I just pace myself as best I can and try not to pay attention to my  watch.  But what I didn’t expect is that my weekday runs on the pavement would get FASTER.  Without even trying, I’m able to pick up the pace a little and have been pleasantly surprised that I haven’t totally lost my speed on the roads.
6. Gaiters- When I first started running trails, I started to notice people running with these weird pieces of fabric covering their shoes. A couple of weeks ago, I asked a veteran ultramarathoner what they were and what they were for.  Turns out, they hook on to your shoes and ankles and keep rocks, sand, dirt, and mother nature’s other gifts out of your shoes.  The result? Less blisters, time spent digging rocks out of your shoes, and cleaner feet.  Cool!

Crazy designs on these gaiters!

So I’m officially half way into my training plan.  I’ve learned SO much but am sure there’s still a lot more lessons to come along the way.  I love exploring this new territory and learning the ropes, and am so thankful for the runners I’ve met who have shared their secrets to success with me.

Guest Blogger Jerry Allison

When I first moved to DC, I knew winter was going to be a challenge. Texas had year round warmth with a few scattered cold days. Moving to the East Coast would have a lot more cold days.

My first winter storm in my new city came Halloween weekend, which in the DC area MCM weekend.

All my coworkers made suggestions about clothes. However, I knew I needed to bundle up cause it was going to be cold. So I picked up a fleece hoodie to keep me warm.

The race went well, and I found myself enjoying the cold. Something I wasn’t expecting from coming from Texas.

The next winter storm, I braved the cold again in the ice and snow and enjoyed it. Not only because I was running in a winter wonderland, but also, I got a lot of crazy looks from my neighbors. I beamed after that weekend, knowing I had faced the cold and beat it.

But the ultimate test came this past weekend, when I ran the Pacers Love the Run You’re With 5k. Temperatures in the 20s, with a windchill in the teens. Not something I wanted to face. However, when you work for a running store and everyone knows that you are racing, it’s hard to DNS.

So I crawled out of bed and faced the cold. My feet were numb for the first two miles of the race and it was crowded.  I finished close to my fastest time, knowing I could have done better, but happy with my time.

Maybe I’m becoming a cold weather girl or maybe I know I can run in any type of weather and survive. Whatever it is, I like it.

I’ve been slowly increasing the distance of my back-to-back long runs since December, but this weekend was a little different.  For the first time both of my weekend runs would be in the 20′s, and needless to say, I was a little nervous.

Friday morning started with the “Trail Raid”, coordinated by some of the amazing staff at Eventbrite, Strava, and Virtual Race Bags.  The SFM team has worked with these great companies who all have avid runners and cyclists, so we decided to get everyone together for a run.  After about 6 miles on the trails with the group, Erin and I kept running down towards Tennessee Valley Trailhead, looped around and made our way back to her car with just under 17 miles on the Garmin.  I only had a few miles left so I headed home and finished with about 21 miles.  I was soaked from the rain and a little tired, but determined to refuel and get out again the next morning.

Fun group of runners at the Trail Raid

After a good dinner, watching a Selena Gomez  Movie, a good night’s sleep and my coffee the next morning, Aron picked me up and we headed to the start line of the Golden Gate Marathon.  On the drive over, we went back and forth between saying “it’s fine, we’ve done back to back long runs before” and “really? a marathon the day after a 20-mile run? this is crazy” but somehow we forced ourselves out of the car and picked up our bibs.

Aron and I at the start!

I met Katie (again) and some new faces at the start line and then we were off!  The first few miles were straight uphill and really tough.  Fighting off sore legs, we keep shuffling along and keeping a pretty easy pace.  We made a few stops at the Aid Stations on our first 13 mile loop and tried to eat real foods- potato dipped in salt and peanut butter and jelly.

After the first loop, we were back where we started and  dreading climbing the big monster-hill again.  We ran up the hill, hating the staircase even more the 2nd time around, and finally made it to the peak.  The rest of the race is a little blurry, but it seemed to pass quickly, chatting with Aron and jumping over rocks and mud.  We finished the race smiling, grabbed our medals and some watermelon and dipped our feet in the ocean to cool down.

Hilly hilly! 4,840' of elevation gain!

Thinking about today’s 26.2, it reminds me of how far I’ve come since December.  What I considered the ultimate goal a year ago is now a stepping stone towards my next big adventure.  I still love marathons and probably always will.  But right now, I’m excited and anxious to see just how much further I can push myself.

Do you use races as training runs?  What’s your favorite distance?

Half Marathon Finish Relaxing with Chester in CO 1999

What do I love about running?  The list goes on and on… but one thing that comes up on my list over and over again is the fact that it is the time that I get to spend with my canine companion!

I remember running with my first yellow labrador, “Birchfield’s Chester Valentine” in the 1990′s & it was early in my marathon training that I realized that the dog motivation to run was like none other.  He would be wagging his tail and literally jumping around the room waiting for me every morning! The time that I spend on the road and the trails training was NOT alone because I have the companionship of my amazing dog. I called him the Wonder Puppy! My loyal, loving dog that LOVES to run almost as much as I do! The thing about running in Vermont with Chester was always to find the streams and the lakes where he could take a dip and drink from the streams. He loved to pull sticks and LARGE logs out of the woods… bringing a smile to my face. I have such amazing memories of running with Chester — I cherish every single one!

Chester and I in Keystone CO 1999

One race in the Stratton Mountain Vermont area I actually ran a road race with him & another dog by my side for more than 6 miles! He climbed mountains, swam in the lakes & went on snowshoe trips with me too! Chester & I packed all we owned in the back of my GMC Sonoma and moved west to Colorado for 2 years in 1997. He experienced Colorado life in the mountains with me at Estes Park, Keystone (sleeping in the back of the truck when we went skiing) & more! The sad day came when I had to put Chester down when they found cancer had taken over his entire body. I light a luminaria in his name every year at the Relay For Life in my community & look forward to participating in our nearby Bark For Life to remember and celebrate his life. I still have this sad feeling in my heart & love & remember the wonderful times with him all the time.  Even though I thought he could never be replaced, Chester’s legacy continued with my next yellow lab “Toryfield Master Oakley”.

Oakley literally claws me out of bed in the morning relentlessly until I drag my weary self to the floor, to the coffee pot, to the door and on the road! Oakley is an amazing running partner & doesn’t let me off easy — he has been running with me since he was 6 months old.  He didn’t go to obedience school — running with me was school!  :)  Oakley just turned 11 and has so much energy and “umpf” for a dog of his years!   I truly think the years of running has increased his lifespan, strengthened his heart and the experience of running shows his love for life!  Just like a human, the more you get out there, experience the world and enjoy life, the more life will give back to you tenfold! Oakley would run all my runs with me until the past year and now runs 2 to 5 miles a day.  He loves to run the trails and in our woods out back we have a trail named “Oakley Trail Loop” that is our favorite place to run!

Tips for running with your dog:

Oakley and me running all 4 seasons

1. Hydration is key- remember that a dog can’t sweat – they get hot and pant once it is to a point that they need to show it.  Keep them hydrated and cool.  It is best to run near streams and water so you don’t get “stuck” when they really need water.  Run in the shade and trees as much as possible to keep them cool.

2. Running with your dog on a leash is a skill in itself.  Expandable leashes are great when you have the room to let them extend and explore, especially as a puppy.  When they are better trained you can go to a shorter leash and it will be easier to be able to control them, keeping them close and tight to your body.

3. Realize when your dog is tired and give them a break. A dog will lag back and you can figure out the mileage that your dog can cover and limit it to that without pushing them. If your dog is lame, or limping – no better how much they drive you crazy to run with you — they honestly need to rest.  :)

4. Manage the distractions – realize ahead of time when you see another dog, a squirrel, chipmunk, rabbit and other humans along the way that you are going to get pulled in that direction.  Be ready, brace yourself and eventually train your dog that they need to just keep running by.  This is the upper body workout in running when you have your dog & can be a challenge but manageable at the same time!  :)

5. Be safe & stay safe – Know when you can go off leash & when you need to have your

Exploring the Mountain With Chester 1999

dog on the leash.  Obey all signs in this regard.  Nothing worse than nuisance dogs off leash irritating your dog to the limit.  Dog fights are NO fun – so avoid them at all costs.  Know when there is a dog friendly dog and when to STAY away!

6. Know your doggie neighborhood & the leash laws.  It is nice to know where the dogs are in the neighborhood to manage distractions, but also to be aware and ready in case they happen to be “off leash” in their own property. I have been bit by dogs and my dogs have been bit by dogs.  It is no fun to have to get a tetanus shot and treated for infection after a dog bite.  It is even more horrible to watch your puppy or dog get attacked by another dog and you are doing all your might to pull them away.   Just ask me.  Carry “poop” bags and be respectful of others property. Obviously if you aren’t deep in the woods, you are responsible for “it”.

7. Share the love! It is so great to run with your dog!  I love dogs & the dog “friends” in the neighborhood.  I was so fortunate when I lived in New Hampshire to have a running buddy that also had a chocolate lab “Nutmeg”.  Lucky Oakley had a running friend too!   Sharing our annual story through our Christmas letter every year is written by Oakley!  He does a fine job for a canine with paws on the keyboard.  HA!  He can write a pretty good fundraising letter too!  :) Check out a local Bark For Life to meet other dog lovers! Great way to meet others that love to exercise with their dogs!  As a dog lover, photos of my Oakley are something I am very proud of- check out the gallery below!  Enjoy every minute — a canine life is too short not to be lived to the fullest each and every day!

More great canine running info I have found very interesting and helpful below!

Happy times running with oakley the best running partener ever

How running with your dog can enhance canine and human training at the same time

Great post from the NY Times online that links to great resources on running with your dog!

Nancy E Photography SmugMug Oakley Gallery

Do you have a great dog running companion?
Please comment below! Thanks!

Guest Blogger Jamison Jossis

Where It All Started

My journey dates back to close to a decade. It was May 2002. I was sitting in a coffee shop on the corner of Alice and 14th Street in the heart of downtown Oakland, CA. My schedule had been quite hectic the last two years. I worked full-time and was going to Graduate school at California State University-Hayward. When I finished my thesis, I was wondering what my next adventure would be I never imagined that I would consider training for a Half-Marathon. But to my surprise the next 10-weeks would be filled with training for the San Francisco Marathon at the end of July.

I Never Knew The “Fun” in Run?

One of my good friends from work was talking about how he picked up running again and was running Lake Merritt several times a week. Running? I thought to myself, “Are you crazy?” I thought what kind of fun and enjoyment would running mile after mile provide? For me running was just used as conditioning for other sports. That’s what I did to get in shape for Football and Basketball and truthfully I hated every minute of it. Now people who know me are familiar that I use the word “hate” sparingly because the connotations are so powerful but in this case I think HATE describes my emotions perfectly. I HATED running!

Da Horror!

Hearing him mention his running around the Lake triggered my own personal horror story when it came to running. I can actually remember when I first moved to Oakland in 1997, I attempted to run Lake Merritt. I got about a mile in and almost died. Do I really have to go two more miles to get around this damn lake? As a trudged around the lake I admitted that I was not built to be a distance runner. I promised myself I would stick to a life of weights and the stair stepper at the local gym; I vowed to stay within my comfort zone.

Thanks But No Thanks

Well my friend asked me if I was interested in joining him and I said,  ”Thanks but no Thanks!” Well two weeks went by and I needed a hobby to keep me productive and keep my mind and body sharp. I could only handle so many hours sitting at my computer downloading music from LimeWire (joking, sort of!). So, I decided to go out and attempt to run Lake Merritt again. My friend and me headed down there after work one weekday. At that point, Apple was just coming out with their iPod series, so I did not have a MP3 instead I think I was rocking my portable CD player. We completed the lap and I felt pretty good. I actually felt energized and caught some of the thing they call a “Runner’s High”

The Training

We began running several times a week. Progressively we were getting in better and better shape and our cardiovascular keep improving. I started to dig this hobby called running. It was actually “fun”. Then it got crazy… My friend came in my classroom after school one day and handed me a piece of paper. I took the paper and glanced at it. It took a few seconds to register. I looked at it again just to make sure that I read it right. Yep, I sure did. It was an application to register for the San Francisco Half Marathon. I said, “Half Marathon?,” that is a lot of miles to run. My friend said yes 13.1 to be exact. As carefully pondered the insanity, a million thoughts went rushing through my head, I wondered how in the hell do I prepare for a half marathon? What type of training do I do? What are these things called Fartleks? Sounded like a curse word to me! I did not know anything about creating a training program, how many miles I should run, and how quickly I should increase my mileage? I just started running laps around the lake. Each lap was 3.1 miles so I figured if I work up to 4 laps on one of my long runs I could be successful on race day. My only goal was to finish the half I was not concerned with the time. Well, we continued training throughout the summer. I was glad to have a training partner, it really helped with the motivation to get my through those tough workouts when I did not feel like running.

Race Day

On July 28, 2002 at 5:30am my alarm went off although I did not really need to set it. I had so much energy flowing through my body I could not sleep that night. I keep envisioning being on out on the course. I drove from Oakland and arrived at the Embarcadero. Since I was running the 2nd Half, I had to catch a bus to the Great Highway. It was a beautiful San Francisco morning when we were dropped off. It was overcast and cool, perfect conditions for running. We ran down the Great Highway for close to three miles then into Golden Gate Park. Through the park and then emerging into the city. The Haight-Ashbury, The Dog Patch, cruising along by AT&T Park, finishing in Justin Herman Plaza along the Embarcadero. Well, I did indeed finish the race. It was tough but I pushed through it and mentally toughed it out. I had to walk a few times and started cramping in my legs around mile 11, probably because I did not take advantage of the water stops (lesson learned!) My unofficial time was 2:00:25. Not to bad for a guy who could not make it around the lake several years prior.

The Finish Line

I like to share this story (condensed version) to people that I help train for running Marathons and Half-Marathons because hopefully if I can show them that I can do this thing so can you. It is a matter of dedicating yourself and believing in yourself that you have the ability to accomplish your goal of completing a Marathon or Half-Marathon.

Do you know how much money I spent on clearance winter running gear this past summer? I’ll give you a hint: It was in the low dozens. I spent those dozens of dollars so when the snow, sleet and the abominable snowman reared their heads here in the Midwest I’d be ready and laughing in their faces.

Well, so much for all that winter mocking, because the Snow Miser is hibernating and the temperature rarely dips below freezing. Last year at this time I had lost my wallet (right before a flight) in a 10-foot-tall snowdrift and was cursing the heavens. This year, we’ve had three, 30-minute flurries that didn’t stick to the ground longer than a few seconds.

As you can see, the tire is very heavy and requires all the face squinting you can muster.

Now, don’t get me wrong, I hate winter with the same visceral punch one feels toward an ex who took the dog in the breakup and now raises it with some stranger. That said, I was mentally prepped for snow and ice runs and I’m feeling a little let down. The warmer weather has afforded my friends and me an opportunity we’ve been itching for, though.

We got a tire! A big one! And we flip that beast all around our yard!

My roommate managed to get his hands on a used, very, very heavy tractor tire. When he first rolled that bad boy into the yard I was too excited. I hadn’t been that giddy since my parents bought me the Teenage Mutant Ninja Turtles Party Wagon toy. See, a few months ago we watched the CrossFit Games on ESPN2 and saw some brutes flipping a massive tire as part of their workout. I lusted over that tire like no man should ever lust over inanimate objects. We immediately started tire hunting and found a winner a month ago. Had winter not given us warm weekend days, we might not have been able to start our new Saturday tradition: “The Wheel of Fortune.”

My roommate and I made sandbags out of old Army canvas bags, and they do a great job of burning every muscle in your body.

Most of the workout is centered around the tire. We flip it, jump in and out of it, and pound it with a sledge hammer. We also breakout our resistance bands, our sandbags, our pushup dip bars, and as of last weekend, a heavy rope for whipping and climbing. For the average person passing us in a car, it must look like we’re training for life in a post-apocalyptic world.

It’s a great workout, and several people have taken notice. It started with just my roommate and me, but we’ve added a new person every weekend. Last weekend, some random passerby stopped to watch us, then asked if he could join. We let him, though we hoped with all our might he wasn’t going to turn the sledge hammer on us in some bloodcurdling twist of fate.

I’m a huge advocate of cross-training, and if you have the opportunity at your gym, try a tire-based workout. It’s pretty macho feeling. Most importantly, when the weather deals a blow to your plans, roll with it. You might get lucky and find a new workout you love.

For SF Marathoners in my area, my friends and I are looking to take the workout public. If you’re up for a challenging Saturday workout, let me know and we’ll tell you when and where to be.

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