The reasoning behind these types of arguments never fail to aggravate me. How many times have I mentioned my cycling to a non-cyclist, only to be then bombarded with stories of a cyclist who did something stupid on the road? Too many to count. As Pam LeBlanc mentions in this post for the Austin American-Statesman, “there are good cyclists and bad cyclists”, just as there are good motorists and bad motorists. Next time someone mentions driving someplace, try gasping and going off on a tirade about some motorist who cut you off in traffic, or failed to signal a turn, or… well, you get the idea. The former rant is for some reason more acceptable, which says an immense amount about our society. I look forward to the day this is no longer the case. Maybe when cars start to fly?

While as a cyclists, I do not have control over every other cyclist (or, as I like to call the real dangerous ones, “pedestrians on bicycles”), there are things that we as responsible cyclists can and should keep in mind while riding. I lead the Jack & Adam’s Bicycles Sunday shop rides, and last year I was prompted to write the following posts for the shop blog in an attempt to educate new riders, as well as remind veteran riders, that we also have a responsibility. While I support asking motorists to Please Be Kind to Cyclists, we need to also be cognizant of our responsibility in creating a synergistic relationship out there. Please (remember to) Be Kind… to Motorists! Part 1 and Part 2

Motorists, please KNOW that cyclists do not think they own the road, but we do have legal access to use ALL roadways, except highways, regardless of there being a bike lane. We are legally allowed to “take the lane” if there is no bike lane, and will do so to assure our safety. We are not doing it to intentionally slow you down, or aggravate you. When there is a bike lane, and we aren’t riding in it, it’s because it’s full of glass or gravel (things that could result in us crashing into the road in front of you), or parked cars, or pot holes.  When we roll to the front of an intersection at a red light, we aren’t trying to annoy you, we’re trying to make sure all drivers see us, including the guy who’s waiting to turn left as soon as you drive through. We do these things to be safe and visible. Ride a mile in our shoes if you doubt me.

I do NOT support the recent request to charge any motorist who hits a cyclist with a DWI. Just as in motorist-motorist collisions, the cause of the accident should be investigated, and the party at fault should be held accountable. Too many of us are driving (and sometimes cycling) while distracted, or impaired in some way.

I respect all motorist and cyclists who follow the rules of the road, and do their best to accomodate all road users. Submitted with love and respect.

Tammy Metzger
Tempo Multisport

So if you want to be a better, stronger, less injury-prone athlete, take an hour or two out of your “big mileage” plan, and learn how to “practice perfectly”.

May skills clinic offerings:

Swim Stroke Clinic with Video Capture
Sunday, May 13th – 2-3pm – West Austin Athletic Center
Join Coach Casey Arendt to learn swimming drills that will set you up for an efficient catch and pull-through and better propulsion through the water. Feedback will be given to each individual by our experienced coach, and HD video will be collected both above and below the water of all swimmers who wish it. Video clips and detailed notes on drills taught at the clinic will be provided free of charge to all participants. In-depth video analysis with suggestions on improvement is available for an additional fee.

Cycling Skills: Cornering, Braking, & Emergency Stop
Saturday, May 19th – 10-11:30am – Meet at Akins High School

If you’re participating in the CapTexTri, coming up on May 28th, depending on if you’re doing the sprint or the Olympic-distance event, you’ll be maneuvering 8-16 corners and 1-2 360-degree turnarounds on the bike course. With a crowded field, as this is sure to be, developing your personal handling skills, as well as your eye for sizing up the skills of those around you, can make the difference between a smooth, stress-free experience, and a nerve-racked, finger-crossing one.

Join Coach Tammy Metzger for this 90-minute cycling skills clinics where you’ll observe and practice proper cornering technique for a smooth, stable turn, as well as learn what to watch for with riders around you. Anticipating the line others will take, based on where they start their turn and place their body weight, will allow you to respond accordingly, and avoid a path of possible entanglement. With our guidance, and your subsequent practice, you’ll be ready to shine at CapTexTri!  In addition to cornering, and 360-degree turn-arounds, we’ll cover the life-saving “emergency stop”, and braking technique for all the preceding scenarios.

**This clinic will be low-intensity, not a workout** Get your workout in early, then join us to polish those skills! All levels supported, but clip-in pedal use mandatory for proper execution of these skills.

Open Water Swim Clinic w/Coaches Casey Arendt & Tammy Metzger
Sunday, May 20th – 2-3pm – Decker Lake

Improve your sighting and water exiting technique, gain confidence in your open water swimming ability, and discuss race strategy such as where and when to start in your wave, rounding buoys and drafting. A 1/2 mile continuous swim is included at the end of the instructional session for those who are interested. Kayak supported. All ability levels welcome.

Ridiculously Photogenic Running w/Coach Eli Asch
Tuesday, May 22nd – 6-7:15pm – Austin High Track

Do you have that one pesky age-group rival who always outruns you? And do you dread opening your race photos email because you look like a natural disaster survivor? If so, then this clinic is for you! You’ll come away with a core routine, form drills, and some mental cues that are sure to improve your finishing speed and make you look like this guy—locks flowing in the wind, a smile like puppy dogs, and eyes like rainbows—while doing it!

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All clinics are $20 per person, pre-paid via PayPal or credit card. Become a member of Team Tempo Multisport and save 50%! Non-members Paypal $20 to tammy@trainwithtempo.com to reserve your spot today, or email us to arrange using your credit card directly. Team members may use card-on-file upon request.

Read on…

Most athletes, when we plan out racing seasons, have one or two key races we really want to do well in—our “A” races, the ones we’re going for a PR in, or maybe a top age-group placing. This makes sense; the human body can only be primed for absolute peak performance once a year (maybe twice, depending on which physiologists you believe) for a couple weeks at a time.

Along the way, of course, there are other races, and we want to do well in those, too, but because they’re not quite as much a focus of the season we might not do all the right things in our build-up for them. Sometimes they’re scheduled very early in training before we’re very fit, or during a high-volume block of training when we’ll be racing fatigued, or are only on the schedule at all because a friend bought you a couple beers and convinced you that slogging through mud pits, crawling under barbed wire, and running through electric fence would be a fun way to spend a Sunday morning. Sometimes they’re on the schedule as an excuse for a vacation (Bahamas Marathon, anyone?).

In my experience, it seems that most people have one of two attitudes toward these more low-key races: there’s the whatever response and there’s the blerg response.

The whatever response (personified by the child in the first video linked above) comes from people who just blow off these non-peak races, not worrying about their results, and then, when asked how it went, say something like “It was fun! I don’t know how I placed, but . . .  whatever!”

The blerg response (personified by Tina Fey as she finds her boss dead in the second video above) comes from people who place a ton of importance on these early-season races, combing the results to compare their finishing time to last year’s or to age-group competitors’. These are the people you see saying “Blerg!” with their body language (or sometimes audibly and in more colorful language!) after they cross the finish line or check the results.

Despite their differences, both types of athletes—both the blergers and the whateverers—are missing out on a way that these low-key, early-season races can help them perform how they want later in the summer and fall. Rather than making non-peak races into fun runs or joy rides (like a whateverer) or focusing entirely on time (like a blerger), athletes should go into non-peak races with a specific goal of what they want to gain from doing the event and have a corresponding physical and phsychological checklist that will help them evaluate whether (or to what degree) they accomplished what they set out to do.

Let me repeat that again, for emphasis: In early-season races, don’t have an overall time goal, but rather know what you want to get out of the race and have a checklist of physical and psychological items that will help you judge to what degree you accomplished your goal for the day.

For example, maybe you struggle running uphills and are running the Run for the Water 10-miler in October as a tune-up for the LIVESTRONG Half Marathon in February. While you know RFTW’s hills are going to be a challenge for you, you also know they’ll make you stronger on the hills in Austin’s course. In order to make sure you’re really running strong on the hills (your goal for the day), your psychological checklist can include keeping a positive attitude every time you see an uphill ahead and your physical checklist can include a target of passing at least three people on the course’s uphill sections. Then, after the race, you can evaluate which items on your checklist you ticked off and which you didn’t, record your findings in your training log, and have some objective feedback regarding how much you’re improving as a hill runner. This is better feedback than focusing solely on your RFTW finishing time and will help you perform much better in the in the Austin Half.

This is just one of an infinite number of possible goals you can set for non-peak races: you can have the goal of finishing strong and judge your success by whether your last mile or kilometer is your fastest; you can decide you want to have perfect transitions and double- and triple-check your checklist and gear before and on race day; you can try to improve your position on the bike and have someone videotape you at several points during that leg to check whether you succeeded; you can work on coping with oxygen debt by getting your HR up to 180-185 for a short period early in the race and seeing how hard you can push after (this would be a painful one, for sure).

Anything you want to be better at in your peak race you can and should work on not just in practice but also in these early-season races. After all, what better way to practice how you want to perform in your peak race than in a race setting?

So get all of that blerging and whatevering out of your system, and get ready to attack your early-season races with a new attitude—and some specific goals.

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Join Coach Eli tonight near Zilker Park learn more about how to become the runner you strive to be! This month’s clinic will focus on the principles of designing run workouts which will get you ready to race–highly relevant as we approach the summer season! Topics will include which types of workouts are best done in heavy training weeks, down weeks, and race weeks, as well as how to identify over-training. We’ll also do a non-race week workout, so bring your running shoes and come to the workout ready to get after it!”  $10 for Team Tempo members; $20 for non-members. Pre-reg to tammy@trainwithtempo.com (or just submit paypal pmt to that email address).

So if you want to be a better, stronger, less injury-prone athlete, take an hour or two out of your “big mileage” plan, and learn how to “practice perfectly”.

April skills clinic offerings:

Transition Clinic w/Mark Cathcart
Tuesday, April 10th – 6:30pm – Meet @ Zilker Park Mopac Parking lot (south of bridge).
Transitioning is a learned skill that is often under-practiced. Learn how to “keep it simple” for sanity and speed by our own multiple Age-Group Transition winner, Mark Cathcart. Bring everything you’d bring if you were doing a triathlon, including: transition towel, bike, bike gear, run gear, swim gear, etc.  **This event is FREE for both members & non-members of Team Tempo. Come on out!**

Swim Stroke Clinic w/Coach Casey Arendt
Sunday, April 15th – 2-3pm – West Austin Athletic Center
We will begin with catch and pull-through technique refinement drills and then perform two swim time trials to determine your “critical swim speed”. This is the pace you should practice each week in your long interval sets to teach your body to pace evenly and quickly on race day. Come rested and fueled with a water-proof sports watch to keep track of your trial times, and fins / pull bouy if you have them.

Run Drills & Training Skills w/Coach Eli Asch
Wednesday, April 18th – 6:30-7:45pm – Austin High Track
We’ll focus on the principles of designing run workouts which will get you ready to race! Topics will include which types of workouts are best done in heavy training weeks, down weeks, and race weeks, as well as how to identify over-training. We’ll also do a non-race week workout, so bring your running shoes and come to the workout ready to get after it!

Open Water Swim Clinic w/Coaches Casey Arendt & Tammy Metzger
Sunday, April 22nd – 2-3pm – Decker Lake
We will work on mass starts, sighting, drafting, water exiting technique, and also go for a 15-20 min swim. Kayak supported.

Cycling Skills: Climbing & Descending w/Coach Tammy Metzger
Saturday, April 28th – 9-10:30am – Meet at Hatley Park, Rollingwood area
Learn proper body position and muscle recruitment for efficient climbing & stable descents. Learn both long, steady climbs, and short, steep attacks.

***All clinics (except Transition Clinic) are $20 per person, pre-paid via PayPal or credit card. Become a member of Team Tempo Multisport and save 50%! Non-members Paypal $20 to tammy@trainwithtempo.com to reserve your spot today, or email us to arrange using your credit card directly. Team members may use card-on-file upon request.

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Educational Lectures – FREE and open to the public

In addition to several  skills clinics offerings, Tempo Multisport hosts a monthly educational lecture that is free and open to the public. This month our topic is….

It’s September 15th, 2011, and I’m the newest triathlete in town, looking for a first-ever Austin event to give me a feel for the “scene”. I settle on the last Pure Austin Splash & Dash event of the season on Braker at Quarry Lake – ½ mile open water swim, 3k run, a hot dog and NXNW beer all for under $20? What’s not to like? I arrive early, set up my shoes and get in the water to “warm up”, but mostly to keep cool. Other athletes from the many training groups in town start to show up and greet their comrades. I hang around half-submerged and talk to another girl who’s not in group kit, and turns out she just moved here too. We hit it off. I wonder if the Texas Iron people are all Ironman athletes. I wonder if I would fit in with any of the other groups. I wonder if anybody would talk to me if I initiated? Being an introvert, I choose mostly to observe and just chat with my new unattached acquaintance.

The men start, the ladies line up, and we’re off! The swim circles around several platforms that are close enough together for easy sighting. The water is clean and just the right temperature, the wave size almost the same as a regular race. I push hard, feeling I have something to prove in the water since I’m the “new girl” and pride myself on swimming well. I zig-zag through the trailing men and exit a bit behind the super fast ladies, pull my shoes on and jog up the hill to the running path. It’s still well over 90 degrees at 6pm, but after my long pre-race soak in the water my core temp is low, and my jersey is still soaking, so I stay cooler than I expected. Three intense, flat, partially shaded laps later I stop my watch, wish I could have held off a few more surging runners, but am happy with a 10th place finish. Time for free food and beer!

As an Austin triathlete, I can see three good reasons for every one of us to show up to every Splash-N-Dash that we can this season: 1) Engage other racers in friendly conversation before and after the race, making new friends and connecting to our community; 2) Excellent open water swimming experience in race-like conditions; 3) Food and beer plus a quick 30 min race all for $15!!! Can’t beat the value.

The series runs every third Tuesday, April through September. You MUST register online prior to 2pm race day (no on-site registration), and most events sell out early, so sign up early! Each race is $15 if you’re already a USAT member (bring proof!). You can also purchase a season pass for $75 (basically one race free if you do them all, plus guaranteed a spot in each one with one click). First race is April 17th! Pre-race check-in runs 4:45-5:45 near the entrance to Quarry Lake behind Pure Austin, and the races begin at 6pm. See you there!

CLICK HERE TO REGISTER!

Looking for a fun, supportive race team to join? Check out Team Tempo!

I won’t attempt to dissect the literature on sunscreens in this short blog post, but I recently had a surprising sunscreen experience that I wanted to share. On February 19th I ran the Austin Marathon. The forecast called for mild temperatures and sun, and as I knew I’d be out there for at least 4.5 hours (turned into a little longer than planned), I knew I should have some protection from the sun. As I applied my current sunscreen of choice, thinksport, my internal dialogue went something like this, “It’s 5am, what are the chances this sunscreen I am applying will do me any good at 10am, 11am, noon…? Not good.” Given that train of thought, my application was casual, at best.

I finished the marathon with just over 5 hours of running time, which put me over the finish line around 1pm. The sun was shining down hard, and I was sure I was burnt to a crisp.

In looking at my post-marathon “tan” lines, you can see exactly where the thinksport sunscreen was applied, and were it was not. That means 6-8 hours after application, this sunscreen was still doing it’s job!

As much confusion as there is out there, I feel confident that I can trust the ingredients in this product.  I highly recommend picking some up before your next long training day, and definitely before your next race!

Thanks for reading ~

Tammy Metzger | Tempo Multisport LLC

Taper Nutrition

A good nutritional strategy starts days before race day. As my exercise volume and intensity is greatly decreased in the final pre-race week(s), my diet is focused on high-energy foods that are easily digested, with as little fiber as possible in the final 48 hours. With running events in particular, I’ve found the necessity of avoiding high amounts of fiber in the days leading up to my race increases substantially. I focus on lean proteins, healthy fats, and small amounts of grains that are more refined than I typically prefer.

It’s even more important than usual to maintain a balanced metabolism during the taper. Don’t fall into the trap of thinking less exercise means you should be starving yourself by caloric restriction. When the body enters starvation mode / low blood glucose, it turns to internal fuel sources for functioning; sources that you want preserved and optimized for race day.  By eating small, frequent meals, you’ll avoid this common mistake, and arrive at your race with optimal internal fuel sources, ready to give your best performance possible.

Pre-Race Dinner

Dinner the night before my race is the last “meal” I will enjoy before crossing the finish line, so it’s an important one. For this meal I want some lean protein, and easily digested carbohydrate to top off my glycogen stores. My traditional pre-race meal is Chicken Pad Thai (no spice). I know that a normal, healthy diet in conjunction with the decreased exercise levels of the taper, will optimize my glycogen stores without the need for a “carbo-loading” meal, such as the still too common “pasta feed” held prior to many charity events. Gorging the night before a race may result in sleep disruption, bloating, and constipation – none of which will contribute to a good race day performance.  When you reach an 8 out of 10 on your “full” scale, push the plate away. You’ll thank yourself in the morning.

Race Morning Nutrition

As a general rule, ingesting 200 kcals per hour prior to race start is a good idea. So for a race that starts at 7am, if you plan to be done eating by 5am, you can probably safely ingest 400 kcals. Some racers I know will get up early, eat their pre-race meal, then get back in bed to grab a little more shut-eye. Personally, I’ve found that doesn’t work, as digestion slows when in the horizontal position, leading to possible bloating/heartburn issues.  Additionally, I know from my research studies in grad school that sleep deprivation doesn’t negatively impact physical performance (quite the opposite, in fact), and since it’s rare to have a good night’s sleep the night before a race, you might as well just get up, stay up, and arrive at your race in a calm, prepared state. That extra 15 minutes of sleep you think you need really won’t help you at all… but slowed digestion, or rushing around feeling late, will have a negative impact on your day.

The contents of this race morning meal will vary depending on the type and duration of my race. Since we’re talking about running events here, my half marathon pre-race meal will be two bottles of Mix1, a product out of Boulder, CO that I recently discovered and am in love with.  This liquid meal will be easily digested, and provide me with 400 kcals, 60g carbohydrate, and 30g protein. When it comes time for the full Austin Marathon, I’ll wake slightly earlier, and in addition to the above, add some solid foods to stave off hunger pains for a longer day on the course –  egg white (hard-boiled), white toast w/small amt of nut butter.

All of this will be washed down with a small amount of my usual French-pressed coffee, as is my routine. Thereafter, I will hydrate with water and nuun until one hour prior to race start. That one hour gives my body time to absorb what it needs, and let go of the extra, so that hopefully I will not be needing to stop mid-race.

Race Nutrition

This has been a tricky one for me to nail down, as running nutrition is a lot different than triathlon nutrition; The non-jostling of the bike portion allows for better calorie absorption.  Through diligent practice during our team long runs, I’ve found the right product and concentration that my system can handle.  The more calories you can get in, the better you’ll perform, but only to the point at which your body can absorb and utilize said calories.  Take in more than you can absorb at race intensity, and you’ll be dealing with stomach pain, and losing a lot of time at Port-O-Lets.  For me, the right combination seems to be three servings of Espresso Hammer Gel, pre-diluted in a standard sized water bottle (which I will carry with me), every two hours. This provides me with about 270 kcals every 2 hours; about a quarter of what I’ll be burning. The rest of my energy will be coming from internal glycogen and IMTG stores, hence the importance of having and following good nutritional strategies in the week leading up to the event. I’ll have a second bottle waiting at the mid-race point to be handed off to me, pre-mixed.  Added bonus: I am saving the environment by not using one of those millions of little paper cups that end up in waste/recycle/compost at all these events.

Post-Race Nutrition

Sometimes, ice cream is the answer!

Have a GREAT race ~ See you all at the finish line!

Coach T.

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Tammy Metzger, M.Ed. is a multisport coach, and owner of Tempo Multisport LLC in Austin, TX. Interested in affordable triathlon team affiliation, in a fun, supportive environment, with coaches that will motivate and challenge you? Join Team Tempo! For more information, contact tammy@trainwithtempo.com

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Event: Jacksonville Bank Marathon (12/18/11)
Conditions at race time (7am-10am): 40s, low humidity, approx. 5 MPH wind from the North
Result: 3:09:44 (10/41 Male 25-29, 56/571 Male, 61/827 Overall)
Splits: -22:16 (5k [7:10/mile)
-1:10:27 (10-mile [7:03/mile total, 6:59/mile for this segment])
-1:32:09 (half [7:02/mile total, 6:56/mile for this segment])
-2:21:04 (20-mile, 7:03/mile total, 7:05/mile for this segment)
-3:09:44 (7:14/mile total, 7:50/mile for this segment)

Author’s Note: This race report is really, really long. Like, self-indulgently so. It’s broken up into four sections: Pre-Race, Race Morning, The Race, and Post-Race and Reaction. If you’re inclined to read the whole thing, feel free to take a break between each section—go for a run, maybe. Or, if you’re not interested in the whole thing, just read the last paragraph of Pre-Race, the entire Race Morning section, and the two paragraphs in Post-Race and Reaction that begin with the word “overall.” Skip The Race entirely—I followed a good nutrition plan, was on pace at 20 miles, and still slowed by 45-50s/mile the last 10k. That’s all you need to know.

Coach Eli Asch with Megan Baker at the Decker Challenge Half Marathon

So even though Jacksonville was my first marathon, I treated it just like any other race (just, you know, longer). Sure, the training was different (I had never run longer than 16 miles until this October) and had entailed some new logistical elements (like practicing taking water and Shot Bloks on the run, which I had never done before), and yes, 26.2 miles was 5.2 miles longer than any run I had done in training. But I had spent 18 weeks preparing and there was no sense doubting that training’s effectiveness during race week. Based on my training and my tune-up races I knew I was in shape to run (on a day with good conditions when I felt good) somewhere between 3:02-3:09. So I committed to a plan of trying to run a Boston qualifier—which for my gender and age group is sub-3:05 (7:03 pace)—with a slightly slower first 5k and then even splits.

I got some extra sleep a couple nights during race week and made sure to moderate my holiday party-related excesses. Since I’m someone who actually likes to taper I didn’t have even a mild case of the dreaded taperitis. Everything ran smoothly Saturday (the flight to Jacksonville, hotel check-in, packet pickup) and I took a 10-minute super-easy shakeout run after checking into the hotel, had a huge pasta dinner, laid out my racing clothes and attached my bib and chip before going to bed (never leave this until race morning!), and then slept great.

Race Morning
On race morning my alarm went off at 3am and I made a breakfast of Gatorade and a bagel with peanut butter and honey in my hotel room (I had taken a quick trip to the grocery store the night before, as the hotel’s breakfast didn’t begin until 5am and I wanted to have time to digest before running) and then promptly went back to sleep. My second alarm went off at 5:15am; I took a shower, put on my BodyGlide and racing clothes (shorts, socks, and a dry-fit T that I had tested on my long runs)) and throwaway warmup sweats, grabbed my Gatorade and a banana and headed down to the lobby to catch the shuttle to the race site.

The shuttle arrived at the start line at 6:20am for a 7am start. I waited in line for the portolets, took care of business in there, and then immediately got back into line as I knew I would need to pee again in 10 minutes. After getting out a second time I stood around by a generator pumping out some hot air (it was 39 degrees!) for a few minutes before going for a two-minute warmup jog with a couple 10-second faster than race pace pickups—no need for more, gotta conserve energy for 26.2! I then snuck behind some hedges for a final pre-race pee before getting in the chute four or five minutes before the start.

The Race
The race was, as all good races are, about what I expected. I ditched my sweats on the side of the road moments before the start, and after only a little bit of typical race start clogging (Jacksonville isn’t big—only 2300 runners combined between the marathon, half, and 5k) was able to settle into just over 7-minute pace. About two minutes in I realized that I was over-hydrated, and when the course went onto a side street with some bushes I pulled off to the side and took a 15-second pit stop—I figured it was better to give up a few seconds now than feel uncomfortable for as long as it took to work itself out. I settled back into my pace, and the next few miles went according to plan, starting steadily just over 7-minute pace and dropping down to about 7-flat a little before 10k.

I stuck to my fueling and hydration plan (water at most water stops, the occasional Gatorade, and a half-pack of Shot Bloks immediately before the water stops at Mile 8, Mile 12, 17, and 21) and found myself right on pace at 5k, 10 miles, 13.1 (13:04), and 20 miles (2:21:04). And this was when I learned firsthand the truth of the old marathoners’ cliché that there are two halves to the race: the first 20 miles and the last 10k.

From Mile 20 to the finish I lost four minutes and forty seconds to 3:05 pace, finishing at 3:09:44. And while I didn’t feel great, the thing that surprised me was that I didn’t feel any worse than while running at the end of any other race—I just couldn’t go any faster. I would focus on really bearing down and keeping my stride length and turnover up for 20-30 seconds and still get passed by that person I had heard rolling up on me. Yeah, my calfs were a little sore, but my legs really just seemed like they were out of power more than anything else.

It turns out a marathon run is just like any other run (just longer). I’ve run 800s where I’ve closed with a 36-second 200 meters after running the first lap in 60-flat, 5ks where I’ve closed in 6:00/mile after hitting the mile at 5:20 pace, and half marathons where the last 5k was at 7:30 pace after the first 10 miles being at 6:40 . . . and now I’ve run a marathon with my last 10k at 7:50 pace after doing the first 20 miles just over 7-flat (I’ve also run races where I’ve closed strong, too!). It’s pretty standard—you go out over your head, and for than the last just less than quarter of the race you slow down by right around 10%.

Post-Race and Reaction
My first thought upon crossing the finish line was, “Crap, I forgot to Tebow” (a friend had offered me a night on the town if in my finish line pictures I was imitating the Denver Broncos’ quarterback). Finishing really wasn’t an emotional thing; when you’ve already made the commitment to leading a healthy lifestyle, the completion of the marathon itself isn’t life-changing. The commitment to a healthy lifestyle, and to the training is what really matters, and what happens on race day is a reflection—a celebration, really—of that commitment made months or years ago.

After the race, I experienced a good amount of joint soreness (knee, specifically). I walked with a limp for the remainder of the day, and going up and down stairs was a bit of an adventure. But by Monday morning my pain was solely muscular, and by Wednesday I started feeling like myself again. On Saturday I even went for a very easy and very, very short (15-minute) run. By the middle of the next week I was thinking about running the 3M Half Marathon at the end of January (after some well-deserved down time, of course).

Overall, I would say I did more things right for my first marathon than wrong: my training was consistent; I didn’t have any huge race day nutrition, hydration or GI issues; I avoided chafing, cramping, or injury; and I had a race plan and I executed it, giving myself a chance to hit my goal. That’s a successful race.

Of course, with the benefit of hindsight, there are a few things I would do differently: I wish I had done a bit more quality training substantially faster than race pace; I think my calfs may have maintained a little more power the last 10k if I had raced in a shoe with a bit more cushion and maybe even more heel drop (I wore the Asics Hyperspeed 4, which weighs only 7 oz.); and, based on the layer of salt that I wiped off my face, ears, and neck after finishing, I may have benefited from taking salt tablets during the event in addition to water, Shot Bloks, and a little bit of Gatorade.

I don’t see myself doing another marathon for a while–at least not in 2012, anyway. While the training isn’t any harder that it is for other distances, it is more of a time commitment. But when 2013 rolls around, who knows, maybe I’ll get back on the marathon wagon? For now, though, I’m really interested to see what I can do over the shorter distances with a solid four months of marathon training for base—after all, I’ve got an age group fish to defend at the Chuy’s 5k this spring!

Happy racing!

Coach Eli
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Coach Eli Asch leads track/quality run sessions for Team Tempo, and is also available for private run lessons. Take your running to the next level with Coach Eli!

‘Tis the season for training to come undone. Between social gatherings (where overeating and drinking abound), family obligations, traveling, and the pursuit of the perfect present, runners often find it difficult to stick to a routine. And once the mileage plummets, so goes the body and mind.

While missing one or two workouts won’t hurt your overall training, missing weeks and months will. Not only will it set you back physically, your mental focus suffers just as much and usually more. Once you fall out your daily routine, it quickly becomes easier to justify sleeping through your next scheduled run/workout. They say it takes on average 66 days to form a good habit, but only a few days to break it.

Coach Tessa at Run for the Water, Photo cred: William Geisler

Fortunately, you don’t have to log mega-mileage during the hectic holiday season to preserve your fitness, sanity, and motivation. Here a couple of my favorite, often-used tips for staying fit during the holidays:

Go for a brisk walk a couple times a day. Take your dog for a long walk, or park further away at the grocery store or mall.

1. Go for a brisk walk a couple times a day. Take your dog for a long walk, or park further away at the grocery store or mall.
2. Take the stairs whenever possible, maybe even run up and down them a few times at home or at hotels. No one is ever in the stair well at hotels so you can usually do this with complete privacy!
3. Do core work. Sit-ups and planks are a great way to work your core and you can do them anywhere.
4. Stay sane. With all the holiday parties and presents, it is easy to lose focus and forget to make time for yourself as well. Remember exercise is a great way to keep the stress at bay, so don’t feel guilty for making some “me” time. Your family might actually appreciate this more than facing your cranky twin.
5. Get the family together for a jog. Even if they claim they aren’t “runners” your enthusiasm can be contagious. Even if it is only a couple times around the block, just getting those muscles fired up will ensure you don’t lose all that you have worked hard to earn! Plus you might even get a family member motivated.
6. Stretch. Maybe get up 15 minutes early to do some stretches or take extra time in the shower to stretch. Keep your muscles loose and active by stretching.
7. Have a work-out accountability partner. If you know it is going to be hard for you to stay motivated, buddy up with someone and keep each other accountable by continuing to check in or even coordinating a workout together. What better way to escape your in-laws than sneaking out for a quick run with a friend?

With 20 members training for the Austin Marathon & Half Marathon while raising funds for the continued good works of LiveStrong, I guess you could say we are among the passionate when it comes to cancer prevention, awareness, and research. Our fundraising for this event is underway, and YOU can make a difference in this fight by donating to Team Tempo today! We’re putting the miles in our legs, sitting in ice baths, carbo-loading, and wearing silly mustaches. All you have to do is CLICK HERE and have your credit card handy.

Special thanks to the lovely & talented Annie Ray for her photography skills! As we always say, if you live in Austin, and haven’t been photographed by Annie Ray, you need to get out more! Hire her to do a photo booth at your next event, professional photographs for your business/website, or editorial spreads. Annie Ray Photography is Austin.