“Fartlek” is a Swedish term for "speed play" & entails changing speeds & paces at random points in the run. These pace changes can be regulated or not & are designed to mix up a runner’s pacing clock.

First, by changing speeds at unexpected times, you force your body to listen to YOUR directions, rather than vice versa. Secondly, you begin to get a better idea of your race or comfort pace when you change things up. Your comfort pace is the pace at which you are comfortable holding for the duration of a 10K. You are trying to train your internal clock to run at YOUR effort.

You will run as fast as you want for as long as you want & then rest & repeat. You should change up the speed & length on each fast section, & you should change the amount of rest as well. This is a very free form workout that teaches marathoners and half marathoners strength & discipline. Initially, many runners dislike fartlek workouts for that exact reason, but as they become more experienced with their ability to determine pace & effort they find the format fun & challenging.

The goal is to vary the pace & time of the running & recovery. Practice listening to your body, & remember that the faster you run the shorter the duration should be & the longer the recovery.

Learn more about how to work out for a marathon or half marathon in one of Rogue's training groups.

Injury, the principle reason for quitting a training program, typically occurs because runners do too much too soon, but approximately 30% of injuries occur because of inappropriate or worn out shoes. It makes perfect sense because the barrier between your feet & the running surface cushions the hammering of hundreds of pounds per square inch. Multiply these thousands of pounds by the average number of times the foot strikes the ground per mile (depending upon stride length & pace, approximately 6,400 times) and again by the number of miles, & you begin to see the weight your feet are forced to bear. Of course, humans have run for as long as they have existed, & the foot is extremely well designed for this purpose. However, over the last few hundred years (a blip on the evolutionary screen), humans have protected their feet with shoes, so they are less adept at handling the forces that bear upon them. Humans depend (whether physiologically or psychologically) upon shoes to shield them from the earth. It is not just the earth, either. New, synthetic surfaces, such as asphalt & concrete, which are significantly firmer & better suited to motorized vehicles than to the foot, complicate the matter. These surfaces do not have any cushioning properties & can cause serious foot injuries without proper foot equipment.

Aside from cushioning, the type of shoe a runner chooses must fit his or her biomechanical needs. Anyone who has stood before a shoe wall at a running specialty store recognizes the sheer number of choices presented to the runner in this technological age. The choice can be daunting without an experienced, informed shoe technician as a guide. A shoe tech examines how the foot moves & how it affects the rest of the leg, from the ankle through the hips.

When runners go to select and purchase a pair of running shoes, they should always try to bring the current pair of shoes in which they run. If they don’t run yet, they should bring a pair of shoes used for athletics or walking. These shoes speak volumes to a quality shoe technician by showing wear patterns, which areas of the outsole show the most wear, whether the heel or the forefoot strikes more, how the midsole compresses, whether the midsole indicates a tendency to pronate or supinate, if there is anything unusual about the wear of the upper that will indicate bunions or an extremely wide or narrow foot, and more. Before the shoe tech even sees a runner's feet (provided he or she brought shoes), it should be possible to determine general biomechanical propensities.

The shoe tech will examine the runner's feet & watch him or her walk. When the tech looks at feet, it is to determine the flexibility & length of the arch. The flexibility of the arch indicates the runner’s biomechanical tendency. A highly flexible arch indicates heavy pronation because the arch does not fall directly down, while a rigid arch indicates an even foot striker or supination. The level of flexibility will determine the amount & type of support one needs in a shoe. The shoe tech should also look at the length of the arch to see what brands of shoes work best with that arch type. When the shoe tech determines which shoes are best, he or she will take into consideration the width of the foot, the narrowness of the heel, the length of the second toe & any other unusual attributes of the feet. The shoe tech should also ask to see the runner walk barefoot while paying special attention to a runner who splays the feet outward or turns the feet in. Any amount of turn either way will impact the knees & should help in deciding upon proper shoes.

When choosing running shoes, runners should expect to move up a half or full size from their dress shoe size. In the running shoe industry, the sizing standard is flexible, and feet swell inside the shoe as a runner moves.

The life of a shoe depends completely upon the compression of the midsole. For this reason, a shoe may deceptively look like it has many more miles left in it. A runner's weight, the frequency of use, the time of year & other factors determine how long shoes will last. For most midsoles, that number is between 350-450 miles. Writing the running start date inside shoes or in a running log gives a better idea of when shoes might break down. Runners can usually tell if shoes are broken down by new aches & pains in the knees, Achilles, lower back or hips.

The shoe tech processes a great deal of information before choosing shoe options. This is why going to a running specialty store is important; it can be the difference between health & injury, between comfort & pain.

The staff at Rogue Equipment is highly trained & very experienced & helps runners daily in choosing appropriate footwear. Stop by for a consultation or to choose from our expansive selection of shoes. Rogue will even order shoes and equipment for you if we don't already have it!

Suggestion One to train frequently, is often the advice we at Rogue give to help first time runners.  If we can encourage you to stick with our programs for 4 weeks you will begin to see a change and at six weeks it will be very noticeable.  In our half marathon and marathon groups we often notice that when runners really commit to all 90% of the training days we suggest they fitness improves, their speed improves and their attitude about the training is very positive.  One of the keys to running success is to train regularly.   Carolyn Mangold, Program Director for the Austin Half Marathon program, believes in this concept so much she is showing up two days a week both morning and night just to meet runners for their “other” runs.

Suggestion Two start gradually and train gentle is the most effective way for a beginning running to start out.  Out of this concept in the 1960s the LSD (long Slow run) was developed by American Runner Joe Henderson.  At Rogue Running we continually preach the long slow run to half marathoners.  Not much can be gain if you race your runs.  You will become over trained, injured and forced to break law 1, staying consistent if you don’t develop a significant base to train from. 

Suggestion Three train for distance first and speed later.  Basically, it is necessary when you begin to train to create a base of mileage before you add speed to the equation.  Speed work is necessary and effective for any runner who hopes to improve and become competitive.  The greatest improvements in your performance come from a strongly developed endurance base.  This is why at Rogue in each training schedule we develop we have a period of 10 – 12 weeks of work where we focus on building your endurance and base.  We use a periodized schedule in each training program to insure that we develop your base before begin the speed work necessary to improve your run training.

Suggestion Four if it is your first time training for a race as long as a half marathon, 13.1 miles, joining a group will have a lot of benefits.  Join a group with a coach who has been coaching half marathoners for a while is essential for injury prevention and motivation.  Experienced coaches and programs have tested and tried their training methods as well as being experience to help you know when to rest & recover.  Group training helps a lot with long runs, cold days, and rainy days.  Knowing a group of people are expecting you will help you get out of bed or keep you on track when you don’t feel like running.  Rogue Training Systems has a very experienced and long standing program for the Austin Half Marathon.  Check out more at about the program at roguerunning.com

1. Set your date. The Austin Marathon is on February 15th, 2009.  
2. Allow yourself between five to six months to train if you are a novice runner. Rogue Running offers a tried a true training program that has prepared over 4,000 people for the Austin Marathon.  Check out more about Rogue Marathon Training program.
3. Start running regularly for at least 30 minutes without stopping. It will be extremely helpful to have your body used to running when you start your training program.
4. If you haven’t exercised in some time and running for 30 minutes is too much, allow yourself more time to train and try an a conditioning program. Listen to your body. Your body might adjust quickly, or it might take a little longer to be ready for the marathon training program.

http://www.flektor.com/view/_1218227031_832630_14057_0_2_002_004

Many of you may have found this summer particularly with the heat wave that your having trouble staying hydrated.   An important part of hydration is electrolyte balance.   It is important for runners not only to drink water everyday to stay hydrated, but also including electrolytes into your drinking will keep you from cramping as you are running.

Keep in mind that the level of any electrolyte in the blood can become too high or too low. The main electrolytes in the blood are sodium, potassium, calcium, magnesium, chloride, phosphate, and carbonate.  When you look at the back of any electrolyte drink and make sure you  pick a drink that has all of the above electrolytes.  Most commonly, problems occur when the level of sodium, potassium, or calcium is abnormal. Often, electrolyte levels change when water levels in the body change.  Doctors refer to a low electrolyte level with the prefix "hypo-" and to a high level with the prefix "hyper-." The prefix is combined with the scientific name of the electrolyte. For example, a low level of potassium is called hypokalemia, and a high level of sodium is called hypernatremia.

Sodium

Hyponatremia: A low sodium level (hyponatremia) may result from not consuming enough sodium in the diet, excreting too much (in sweat or urine), or being overhydrated. The sodium level may decrease when a person drinks a lot of water without consuming enough salt (sodium chloride), typically during hot weather when a person also sweats more. The sodium level may decrease when large amounts of fluids that do not contain enough sodium are given intravenously. Diuretics help the kidneys excrete excess sodium and excess water. However, diuretics may cause the kidneys to excrete more sodium than water, resulting in a low sodium level.  A low sodium level (and overhydration) can result when the body produces too much antidiuretic hormone, which signals the kidneys to retain water.

Having a low sodium level can cause confusion, drowsiness, muscle weakness, and seizures. A rapid fall in the sodium level often causes more severe symptoms than a slow fall. A low sodium level is restored to a normal level by gradually and steadily giving sodium and water intravenously.

Hypernatremia: A high sodium level (hypernatremia) is usually caused by dehydration or use of diuretics. (Diuretics may also cause the kidneys to excrete more water than sodium.) Typically, thirst is the first symptom. A person with a high sodium level may become weak and feel sluggish. A very high sodium level can cause confusion, paralysis, coma, and seizures. If the sodium level is slightly high, it can be lowered by drinking fluids.  If the sodium level is very high, fluids are given intravenously. Once the body's fluids are replaced, the high level of sodium returns to a normal level.

With Coach Karen Smith of Rogue, you will learn to recognize some common mistakes and challenges that make running off the bike more difficult, as well as some key focus areas to improve efficiency, access to speed and finish your race without injury.

Karen has completed 25 marathons with her most recent series including 3 marathons in 3 months. Karen has been a Rogue coach for 4 years. She is certified to teach running biomechanics and brings a unique style to her coaching by focusing on how to run in addition to what and how much to run. While she resists claiming to be a triathlete, she has been participating in triathlons for the last 3 years as well as working with many triathletes on improving their run technique.

Learning to run more efficiently and learning how to best deal with the challenges transitioning from the bike can not only improve your performance but can make the run portion of triathlon much more enjoyable or at least less painful.

Stop by to meet Karen and other athletes for this free one hour Triathlon running biomechanics clinic! All participants receive a Free Water Bottle.

Interested in running the Austin Marathon or the Houston marathon for Ironman practice & you are finishing your season in October with Longhorn Triathlon.  We have the class for you to do this winter.

This class is gear towards but not exclusive to triathletes during their off season.  The class will build on your large base & help you train for either the Houston or Austin Marathons as your winter training.

Coach Karen Smith will spend time focusing on your biomechanics in order to work on your running efficiency.  Schedule will incorporate cross training, so that you can continue swimming & cycling work but will help you focus on improving your running efficiency & strength towards your marathon goal, and through that improve your running technique for your next triathlon season.

    The class will begin mid - October and run for 16 or 20 weeks depending on your marathon date.  Class will meet Wednesday's & Saturday or Sunday (long run).

Learn more about the training program.

You can also take advantage of our “Refer-A-Friend” Program for discounts. Refer 3 friends to register for the program, and you each save $25. Refer 6 friends, and you each save $50. Refer 10 friends, and you each save $75!

Note: (All discounts must be done before anyone registers for the program & your “friends must be new to Rogue Running)

Contact the Program director with your list of names in order to receive coupon codes for the group.

Joe Thorne is the newest member of the Rogue staff. However, don’t be fooled. This self-professed “new kid on the block” is certainly not new to running. Joe began running in 1998, his freshman year at Lakeside High School in Atlanta, Georgia. Although originally only a form of cross training for basketball, it quickly became central to his life.

Before he knew it, Joe was a 7-time State Champion and a 4-time All American. Upon graduation, he packed up his running shoes and moved Austin to attend the University of Texas, where he excelled as a 2-time NCAA All American in cross-country. Despite all of his achievements in competition, Joe runs for “simple enjoyment” and coaches because it provides an “avenue to guide and help others with their running.” At the end of the day, he says the most important thing to remember about running is that, “at times, it may feel overwhelming, but taking one day at a time and being consistent are two critical aspects.”

In his own practice, running “has taught [him] many life lessons, contributed to a healthy lifestyle, and added fun and adventure to a daily routine” among other things, which, he thoughtfully adds, he could not adequately express even on multiple pages. Joe ventures: “Perhaps I should write a book.” In exchange for all the ways it enriches his life, training requires “commitment, dedication, effort and faith, all of which are easily said but difficult to practice fully." His next event will be the competitive Peachtree Road Race in his hometown of Atlanta, Georgia on the fourth of July.

Now, Joe works at Rogue Equipment and co-coaches Steve Sisson’s Team Rogue group. This summer, he will direct the Lil’ Roguesters program for kids in grades 5 through 8, and coach Rogue’s first ever Running 201 program for beginning runners looking to increase their endurance and build mileage. Starting in August, he will also train runners for the IBM Uptown Classic 5K. Joe has worked with kindergarteners through fourth graders and with adults of all levels, from walk-joggers to elite runners, in the past. When explaining how he fits with Rogue, Joe says, “Rogue’s ideals of running and training, while not forgetting to have fun, is the cheese, while I’m the macaroni.”

To see pictures from his last night here, go to www.flickr.com/photos/roguerunning/.

Click here: http://www.flickr.com/photos/27924589@N04/ to see pictures of the event.

In case there was any doubt: we really are the toughest Gladiators around.

Twenty years ago, coach Joe Prusaitis discovered a passion that would change his life entirely. When “a bad marriage and a worse job” started to wear on him, Joe turned to running as a way to reduce stress and has been running ever since. He says he runs and coaches now because he enjoys it.

Joe believes that running benefits him immeasurably because “all of it translates to every other part of my life, from parenting to dealing with difficult people.” In return, training and goal setting have demanded patience and time to build up correctly, without injury. Joe says it’s a common mistake for trail runners to “expect too much too quickly. It takes some time to adjust to the trails. You need to build a foundation first, then start pushing the distance and speed.”

Two years ago, in 2006, Joe first began working for Rogue. He coaches trail runners, in addition to directing races such as the Rogue Trail Series, the Dark Side Series, Bandera, Rocky Raccoon, Rocky Hill Ranch, Trail Twister and Cactus Rose. Joe started out running, began helping at races, and “then I tried to make it better, and I became a race director.” Once he decided to work with runners, he chose Rogue because, he says, “If I'm going to do something, I'd prefer to work with the best.” Joe feels that it’s been a good fit both in the office, where he works by day, and on the trails, where he trains other runners, because Rogue “is always open to my ideas. They allow me to be me while I coach.” This summer, Joe plans to run three separate 100-mile mountain races.

by Steve Sisson

As runners we can’t always be out on the roads, trail and track putting in the miles. Sometimes it is nice to sit back and read about this sport we’ve become fanatical about. Below is a list of 15 of my favorite running books. I limited my list to books that are readily available and in print. I hope the books below help you come to a more complete understanding of our sport in all of its drama and history. Some of the books are technical training texts, others are stories about specific runners and races but all of them are excellent reads. Enjoy and Godspeed!

1. Tim Noakes' The Lore of Running. This is the best book on running you will EVER find. Please don’t allow its mammoth size to daunt you. You can pick through this & find all kinds of goodies from history & physiology to training theory & nutrition. He has really made the only single MUST READ book I have come across in running literature. You can't go wrong with this one. Hint: Be sure to buy the latest edition...I believe it is in the 4th edition now.

2. Jeff Galloway's Galloway’s Book on Running. The range of valuable information in this book is truly amazing. My father coached me to a high school state championship based on this book and yet I know rank novices for years have gotten a huge benefit from it. That is literary versatility. The principles are sound and the methodology is easily understood by non-specialists. Though he has moved in recent editions away from some of his initial beliefs this is still a good book. I really prefer the earliest edition before he moved into this current run/walk phase of coaching. Though I happen to disagree with much of his newer theories, this book is still an absolute gem. There is also a great section on Women's Running.

3. John L. Parker's Once a Runner. The only novel about running that is worth a damn. It doesn't get any more moving than Parker's account of hero Quentin Cassidy's monster 400 workout late in the book. Try that one if you dare. Though I haven’t read his sequel, Again to Carthage, I still don’t know how anyone could find a better running read.

4. Jack Daniel's Daniels' Running Formula. Jack Daniels is the godfather of American distance running. Though he rarely gets the credit he deserves for pioneering threshold training & refining the science of running into practice, Dr. Daniels is the master. His protocols are used in almost every good coach's bag of tricks & all coaches and athletes owe him a huge debt of gratitude for publishing his research and experience in a highly readable & understandable form.

5. Pete Pfitzinger & Scott Douglas' Advanced Marathoning & Road Racing for Serious Runners. I like these two books more than Jack Daniel's book because they are easier to understand, they take Daniel's protocol & make it simpler to implement. I really like their insistence on Multi-Paced Training, which I believe is an essential component to quality training.

6. David E. Martin & Peter Coe's Better Training for Distance Runners. Another classic text that tells you more than you'll ever need to know about training (unless you are a coach yourself.) It is hard to digest and very thorough in the science and strategy sections. This book is especially valuable for those looking for another perspective on the multi-pace training theory.

7. Matt Fitzgerald’s Brain Training for Runners. This recent book claims to have unlocked a revolutionary new approach to run training. Though I think the author may be overstating his case, his approach to understand the brain & how it impacts training and competition are very valuable. This book is excellent in the way it debunks conventional running wisdom of the sort preached by those coaches and athletes who do not keep current on the latest in research related to endurance sports. This book also includes a systematic series of training plans as well.

8. Kevin Beck’s Run Strong. This book of essays is an invaluable resource for the intermediate runner looking for tools and concepts to take their running to the next level. The twelve chapters in this book are written by a different author on subjects ranging from biomechanics and speed development to strengthening and balancing the runner’s body. One of my favorite chapters is on devising an efficient training plan written by Joe Rubio. This chapter gives every runner the ability to design their own training by understand the various components of training theory. Every chapter is excellent.

9. Jerry Lynch & Michael Scotts’ Running Within. This is the best guide to the mental side of running that is currently available. While there are better books on sports psychology and mental training for sports generally, this book really gets to the heart of the mind-body connection in a way that is understandable and practical.

10. Arthur Lydiard’s Running to the Top. This book is the controversial coach and lecturer’s best distillation of his revolutionary training method. Truly a legend, Lydiard changed the way runner’s train and was foundational to the explosion of running in the 1970’s. He brought legitimacy and passion to the sport of running, bringing the activity to the masses and inspiring the great Oregon coach Bill Bowerman to get everyday people involved in running.

11. & 12. Kenny Moore’s Bowerman and the Men of Oregon and Best Efforts. Perhaps distance running’s greatest writer, Kenny Moore communicates the mental, physical and spiritual attributes of runners better than any author I have read. His recent study of Bill Bowerman is moving reportage from a key player in the Oregon drama. Kenny helps us understand how formative Bowerman really was. He helped create the two biggest icons in running: Nike and Pre. Best Efforts would have topped this list but for it’s being perennially out of print. Moore’s essays in this book are the finest pieces of running literature ever written. His story of Emil Zatopek’s gift to Ron Clarke of an Olympic gold medal is still the most moving story I have ever read.

13. Tom Jordan’s Pre. This is the iconic classic story of the legendary Steve Prefontaine. This too-short book brings the legend alive, warts and all, helping to give substance and dignified bearing to one of America’s best loved rogues. Read by nearly every high school runner, this book spawned two feature films and a documentary, perhaps providing distance running its greatest exposure ever.

14. Chris Lear’s Running with the Buffalos. The chronicle of the 1998 University of Colorado’s cross country team’s quest for a national championship has drama, tragedy and triumph: all the ingredients necessary in a great book. Though some might find the workouts detailed a bit dry, the book builds steam throughout and Lear happens to find himself in the midst of a tragedy that turns triumphant.

15 John Brandt’s Duel in the Sun. This book tells the story of two men, locked in an epic struggle at the 1982 running of the Boston marathon. More than just a tale of one race, Brandt reveals how this race was the pinnacle of these two men’s storied running careers and digs deeper into its significance and meaning. For those looking for a book that explains the difficulty of the marathon race in suspenseful prose, this is a fantastic book.

The 2008 Women’s Marathon Olympic Trials by Karen B. Smith

I just got back from Boston, running my 25^th marathon on what I consider the most “hallowed ground” of marathon running.  The coveted Boston marathon is like no other.  This marathon is so remarkable not just because of the qualification process but because of the amazing history that lies on that stretch of road, the influence things that have happened there have had on running in my lifetime and the amazing and unique crowd support that Boston provides every year.

 In 1897, the first year of the Boston marathon, only 18 men ran the race, now it averages over 25,000 runners. In 1967, Katherine Switzer was the first woman to run the Boston marathon although they tried to throw her off the course. Her achievement contributed to the beginning of women in long distance running. Women were finally officially allowed to run the Boston marathon in 1972, and now 40% of the race participants are women. Additionally, the stories of great runners and battles they have waged on that course are inspiring including the likes of John Kelly, Frank Shorter and now 4 time winner Robert Cheruiyot. 

However, the most overwhelming thing about this marathon that I have felt at no other marathon, including Chicago or New York, is the reverence and support from the people who live in the towns from Hopkinton to Boston.  Many of these people are not runners and think 26.2 miles is a distance to drive not run, but for them this is still an annual not-to-be-missed event. This marathon is always held on Patriots’ Day which is a holiday only in Massachusetts and Maine supposedly commemorating the battle of Lexington and Concord. However I suspect it was declared a “holiday” to accommodate the marathon because trying to make your way to work through the masses of humanity and organization anywhere around Boston would be truly insane.  So instead of going to work, they throw a party. Regardless of the weather, they throw a crazy 26.2 mile party with people lining the roads to the extent there’s not a single place along the way where there are not spectators cheering you on, handing out water, oranges, licorice, freeze pops, pretzels, unlimited high fives, kisses (the real kind not Hersheys) if you want them from the women of Wellesley and up by Boston College, I’m pretty sure you could probably get a cold beer handed to you without any trouble.  Regardless of whether you have a good day or a bad day, there is nothing quite like the Boston Marathon experience.

So earning your spot and going to the Boston Marathon is exciting enough, but getting to go to Boston and watch the Women’s Olympic Trials in person and watch several friends run in the Trials, the day before running in the Boston Marathon is just about as good as it gets to a marathon junkie.

I arrived in Boston on Thursday evening, got a good night’s sleep, and short run in on Friday morning.  After my run and seeing Chris and Cassie out running, I had the opportunity to drag my friend Chris (yep one of the uber fast ones doing the Trials) around in what I think is the coolest shopping opportunity ever- the Boston Marathon Expo.  Here you’ll find the new products, new models of everything, clothes, gadgets … everything you could imagine running-related for 3 whole days … in other words Heaven. 

On Saturday, after a short run together, I sent Chris back to her room to get off her feet for awhile, and yes I went back to the Expo … it is truly like crack for me.  Early in the afternoon I met back up with Chris and she took me with her to the technical meeting for the Trials athletes. 

It was so cool! I was trying not to be a dork and instead focused and took notes on my iPhone to make sure we had the details right for her.  All this time, I am looking around freaking out with so many of the famous running faces I recognized even if I couldn’t put names on many.  Then we went and sat on the floor with all these elite women and decorated and labeled Chris’s water bottles so she would recognize them and grab the right ones from the table on race day.  Unlike the regular marathoners there are no water handouts for these fast ones - grab, go and throw the bottle down.)  Again, as a self-acknowledged mid-packer, just being around this level of talent was a great experience.  So we got this all taken care of and Chris was off to the athletes’ buffet dinner, then back to rest, relax and try to get a good night sleep.

Sunday morning finally arrived.  My husband Ryan and I were up early and ready to go fight the crowds for the best viewing spots. Fortunately, we had our “athlete support” aka jock strap credentials from Chris, so we knew that towards the end we would be able to get to the grandstands and close to the finish.  We went to the start and got to wish Chris , and my other friend Desiree Ficker good luck.  I also got to finally meet Lori Stitch Zimmerman one of the other local women who has been training in Minnesota with Team Hansen. Somehow I missed Cassie Heinkel another Rogue elite with whom I have just recently become aquainted. 

The start was exciting but we moved quickly over to Commonwealth Ave, to see them at 2.2 miles and their first water station.  The lead groups of runners had formed but way in front was a woman I had never seen before.  At this point I figured it was someone who figured they didn’t have much of a chance so they would just hammer it for as long as they could, to get some visibility.  Desiree was running in the lead pack very close to Deena Kastor and looking strong.  Chris was in the third group looking relaxed but focused and appeared to be holding to her plan of not getting pulled out too fast.

From here we moved over to the bridge that crossed the river.  The runners would pass over this bridge 4 times both coming and going, so it was a great vantage point and I could scream to my heart’s content for all of the runners, especially the Austin women.  We stayed on this bridge until around mile 15.  The woman who was so far in front at mile 2.2 Magda Lewy Boulet was still crushing the lead pack, and looked like the pace was fine for her.  Des was still shoulder to shoulder with Deena and the lead pack. Chris was now pretty much running on her own but still looking good, comfortable and on target.  Running icon Joan Benoit Samuelson and my marathon heroine was amazing.  She is 50 years old, ripped like the elite athlete that she still is, and out there kickin’ it old school.  She is not a particularly graceful runner, her stride is not relaxed and she looks like she fights her way through every step but she is still seriously strong and seriously fast.

So having gotten lots of good pictures from the bridge, we moved towards the grandstand to beat the crowds and claim a spot.  We got there and Ryan set up to take more pictures.  We were right across from the jumbo-tron so we got to see what was going on out on the course away from where we were. Somewhere around mile 17, Deena Kastor threw down the hammer and made her move.  In a very short period of time she started reeling back in Magda’s lead.  Somewhere around mile 18 it looked like Magda felt the hammer coming down on her and began to slow.  On the big screen we were able to watch Deena take the lead away.  Meanwhile the rest of the pack was making their way along and as they would pass through the stands, Katherine Switzer would announce the runners and where they were from. The roar of the crowd was deafening for each one of these women.

I was closely tracking the progress of Des and Chris.  Desiree had fallen back, I think somewhere around mile 17 so I was just hoping she was okay and not hurt and Chris, still mostly running alone.  After seeing her splits Chris had been by time slowing but in appearance picking it up because she was passing people.  Once I saw Desiree before her final loop running along side Cassie, I knew they were both not having the day they hoped for, but they were still in the game, making the most they could of this amazing opportunity.

Towards the end of the race, first, second and third places were pretty much figured out. The top three were, Deena Kastor- 2:29:35- 5:43 pace, Magda Lewy Boulet 2:30:19 -5:44 pace, and Blake Russell 2:32:42- 5:50 pace.  Each of the first 2 women waited at the finish line wrapped in their American flag for their new Olympic team mates to finish.  As she ran back with her flag draped over her, Deena looked like she could have easily kept going and was all smiles. Magda looked, well, like she had fought the good fight and was realizing she had just made the Olympic team, and had that kind of “holy crap” surprised look on her face.  Blake didn’t come down to run a victory tour in the shoot, but hey 26.2 miles at a 5:50 pace…you can’t really blame her.

Chris Kimbrough was the first Austin woman to finish.  She was coming down the shoot and on the heels of another woman and pushing for a strong finish.  I was so proud of her, I admit I started to cry.  Shortly after Chris finished Lori Stich Zimmerman came through.   Ryan stayed back in the stands to get pictures of Des and Cassie but I had to get down to see Chris.  I ran to the fence and got to give her a big congratulations hug.  Overcome with her own emotions at that point she knew she had done what she came there to do.  She ran a smart race and in spite of the fact that this was only her 3^rd marathon had set another PR by over 2 minutes with a 2:42:54- 6:13 pace.  Lori was there at the finish area with her, and said that she was happy that she ran the plan but just couldn’t hold the plan pace through out.  Regardless she finished 2:43:56- 6:15 pace. Desiree came in with a solid 2:48:11- 6:25 pace, followed shortly by Cassie with 2:48:54-6:27 pace.  All of these incredibly talented and disciplined athletes did themselves proud and proudly represented Austin, Texas.  While several of them had hoped for better days or better results, with true class they each seemed to acknowledge the significance of their participation, the group of which they had been part of and the overall coolness just to have been an Olympic Trials participant in Boston.

In closing I must also note the amazing inspiration that was created once again by Joan Benoit Samuelson.  She claimed it would be her last Olympic Trials and some suspect maybe her last marathon.  Regardless, she leaves on top, setting a new American record for a 50 year old woman in the marathon with 2:49:08, a 6:27 pace. She ran in  a bright yellow hat, supporting her sponsor Livestrong and the Lance Armstrong Foundation. During Lance’s first attempt at the marathon, Samuelson was one of Lance’s pacers. Here at the trials let the record show that she ran her own race without an entourage or pacers. In spite of the fact that she is a hero in her own right as the first woman to win the women’s Olympic marathon, she didn’t get her own little special winners tape, and yet she still beat Lance Armstrong’s 2:50:58.  J While he put forth another solid marathon time in Boston, Lance got chicked by this 50 year old woman! Go Joanie!!!!!!!!!!!!!!

1. After finding parking & start line, find a comfortable place to settle. Be sure you have everything you need before the start RIGHT NOW so you don’t run around freaking out pins for your race # or getting your chip. You need to have all this handled before you relax. You should be resting until 45 minutes before start time. So drop your warm-up bag & relax. Visualize the first mile & how you will run a comfortable, even-paced first mile.

2. 45 minutes to race time… get your jog on!!! You should plan on taking a full 20 minutes to get warm. This is why it’s recommended to wear long pants & long-sleeved shirt. Jog easily for 10 minutes; do not worry about distance just base it on time. After 10 minutes of easy jogging, run 2-3 one minute build-ups into your 5K pace. If you are good at sensing pace you should be able to hit this on the 1st or 2nd try if you aren’t do 3 build ups but no more. Complete your 20 min warm-up at an easy relaxed pace.

3. Get back to your bag & stretch. Nothing too ballistic, just work through the ranges of motion in the major muscle groups: shoulders, hamstrings, quads, calves, achilles, etc. This should take 5 minutes, no more.

4. Find an even, open area & roll quickly through the following drills for approximately the same distance we do before the workouts:

a. Side to Side
b. Over/Under
c. Quick Skips
d. High Knees+Stride

5. You know have 15 minutes before start time. Take care of final clothing, rest room issues. Then take off your warm-up stuff & get your singlet, race top on & move to the start line.

6. You should be at the start line 10 minutes before start time. Do 3-4 strides at just faster than 5K pace, walking between each. This is to keep range of motion & to keep you warm. DO NOT LOSE YOUR SWEAT. You really want to stay warm.

7. Move yourself into your start position 5 minutes prior to start. Stay warm & relaxed. Jump in place; keep your legs relaxed, anything to stay warm before the gun sounds.

The Race
The most important part of the race is the first 800 meters. DO NOT GO OUT TOO FAST. Forget about everyone else. And in case it needs to be said again… forget about everyone else! They are going to be stupid & go out too fast, believe me, they will. Trust your pace.

1. Establish a rhythm early. Since you know your goal time & pace you should be able to settle relatively quickly. No matter how good you feel or bad you feel get into your race pace ASAP. There are two reasons for this: 1) to minimize the development of lactic acid early in the race. 2) to keep the mental attitude positive. The better you feel the better you will race.

2. Maintain race pace through the 2 mile marker. This usually means settling into the early rhythm by the 800 meter point & checking your split at 1 mile to ensure you haven’t picked it up too much or slowed down. If you find you have done either of these, don’t react rashly. Just gradually slow or speed up. Do not make any drastic moves. Just smoothly adjust. Maintain this pace through the 2 mile marker.

3. Make a long, sustained push to the finish. You should not rely upon a kick in a 5K race. There are going to be a bunch of bozos who went out too fast & died but who will suddenly summon a blazing kick when they smell the finish line. You need to put these people away early. When you cross the 2 mile marker begin to accelerate slowly & gradually over about 800 meters. This will be the hardest part of the race. YOU CAN PUSH THE PACE…trust me. Be sure it is a gradual build & nothing too explosive. At this point, will about 1K to go you will be at the top speed you feel you can maintain through the finish line. Be tough & hold on! You can do it! As you begin to crest the South 1st St. bridge slowly build up to close to maximum speed. As you descend South First, you should be running all out - all the way through the finish line. This is where all the posers will be putting on the jets. Don’t worry about them…they ran a stupid race, you just PR’ed!

The Cool Down
It is very important that you do a minimum of 10 minutes cool down. You need to work the lactic acid out of your legs.

You can easily prepare for a triathlon - whether it is your first or tenth with minimal time management. If you are currently working out every other day - or can fit that in your schedule - you will be fine! Just make sure to spread your swimming, cycling & running workouts over the week. It's helpful to keep a training log to see which workouts you have completed and monitor your progress. It is also extremely
helpful to train with a group - this provides you the support & accountability you need to get your workouts in.

Does my Iron Chicks training fee cover the entry fee for Danskin?
Your program fee includes 10 weeks of swim/bike/run training, online training
schedule, weekly core strengthening classes, technical fabric shirt, socks, swim bag - courtesy of Skirt Sports - and special Iron Chicks discounts at Rogue Equipment, Jack & Adams Bicycles, Bettysport and Lane 4. Your program fee also includes special pricing on exclusive Iron Chicks logo apparel by Skirt Sports! Registration for the Danskin triathlon is the responsibility of each program participant and is not included in the training fees. We encourage participants to register early for Danskin, as the event sells out every year! http://www.danskin.com/triathlon.html

When & where do we swim?
For the 2008 Iron Chicks training season, swim workouts will be held every Sunday. Participants can choose from 3 training time options - 7:30 a.m., 8:45 a.m. or 10:00 a.m.
All swim workouts will take place at Nitro Swim Club. Nitro is located a convenient 20-25 minutes from downtown Austin at 1310 Toro Grande Blvd. in Cedar Park - just off FM 1431. http://www.nitroswim.com

Why was Nitro Swim Club chosen as the swim training location?
The primary reason we selected Nitro Swim Club for our swim workouts is the
excellent & experienced coaching staff. Nitro coaches are simply the best coaches in Austin and specialize in novice / beginner swimmers. Nitro offers an
enjoyable, friendly, supportive and nurturing environment for new triathletes, as they prepare for Danskin. Additionally, the coaching staff has years of experience coaching intermediate & advanced swimmers.

The second reason we chose Nitro is the pool size & building layout. Nitro offers Iron Chicks participants a 23 lane indoor pool - heated to a constant 81degrees - in and out of the water. Nitro's pool is perfect for all experience & comfort levels - starting at 4' for the first 6 lanes and 8' for the remainder. Nitro offers locker rooms &
showers as well.

What type of bike do I need to participate in triathlon?
Any bike will do! You will find triathletes that ride mountain bikes, hybrids, road bikes and tri bikes - it all works! If you have a mountain bike, you may consider adding slicks - smooth tires that are faster on roads than nubby mountain bike tires - if
finances allow, but it is not mandatory.

Why is bike fit so important?
A properly fitted bike is essential to reduce the risk of serious injury. If you currently own a bike, take it to a local bike shop and have them look at - to ensure it is fitted properly to you. If you are shopping for a bike, make sure to patronize a local bike retailer (Jack & Adams is an Iron Chicks program sponsor) to ensure you are getting the right bike for your size and frame. Fit is crucial to comfort and to remaining injury free.

What is it like to swim in open water?
The only real difference between swimming in open water and a pool is that there are no lane lines or pool edges to hold onto. The Iron Chicks program incorporates 2 open water swims into the training schedule, so participants gain experience and comfort in open water prior to race day.
Most triathlon swims are out & back or looped swims, with the course clearly marked by large, colored buoys for sighting and to keep you on course. All triathlons will have canoes & certified open water lifeguards in the water at all times. If at any time you are uncomfortable you simply wave your arms and a canoe or lifeguard will be there to assist you. The Danskin triathlon is unique, in provides ‘swim angels' to assist if you become uncomfortable in the water.

What is a wave start?
Most triathlons, including Danskin, begin with wave starts. Wave starts are groups of participants - typically 50 to 150 people - divided by age group and gender. Wave starts are a safer method of beginning the swim, rather than all race participants starting at once! For example, a triathlon with 200-300 participants may have 4 waves - Mien under 40, Men 40 and over, Women under 40, Women 40 and over.

.Will I be required to wear a swim cap during the triathlon?
Yes, all triathlon participants will be required, for safety reasons, to wear the swim cap provided by the event. Your race number should be written on the cap also, as an additional identifier. All athletes in a wave, will wear the same colored swim cap.

What is a transition?
It is said that triathlon consists of 4 sports - swimming, cycling, running & transition. Transition is the period in between each of the 3 main sports. The time between the swim and the bike is called ‘T!' and the time between your bike and run is called ‘T2'. The time spent ‘in transition' is included in your overall race time - so a quick transition is critical! Iron Chicks program includes 2 transition clinics to ensure you are comfortable and efficient in transition.

What is a brick?
A brick refers to training 2 disciplines during the same workout - one right after the other with minimal or no interruption, as you would during an actual race. Typically when people talk about bricks they are referring to a bike/run workout, but bricks can also be a swim/bike workout. Bricks are crucial to incorporate into your training plan and the Iron Chicks program will incorporate brick workouts into the training schedule. Brick workouts will begin between 7:00 and 8:30. Factor 1.5-4 hours for these important workouts. Schedule will be provided at Kick Off day.

What is a race belt?
During a run portion of a triathlon, participants are required to wear a race number, or ‘bib'. While not required, a race belt makes it easier to wear your bib and is much more efficient during transition. A race belt is a simple stretchy band, secured by a simple buckle, with 2 plastic clasps that hold a race number. An athlete clips on the race belt as they are exiting T2 for the run. Skirt Sports, sponsor for the 2008 Iron Chicks training program, also offers a wonderful ‘Race Belt Skirt' - a running skirt with race belt component.

Am I required to attend the Kick-Off on March 29?
Attending the Iron Chicks kick off day isn't required, but strongly recommended. The kick off will consist of introduction to your coaches, group goal setting
workshops, bike maintenance and shoe/apparel sessions, nutrition & swimming workshops, as well as a Skirt Sports fashion show! We will also be distributing the
exclusive Iron Chicks swim bag, sponsor giveaways and your program tech tee.
Participants at the kick-off will have an opportunity for special triathlon ‘PACKAGES' from Rogue Equipment and Jack & Adams. We encourage you not to purchase training/triathlon items until the kick off day - so you know the appropriate
equipment/apparel to purchase, as well as be able to take advantage of your Iron Chicks discounts! Discounts for registered participants aren't in effect until kick-off, March 29th. March your calendars - you won't want to miss it!

TRAINING DAYS - by location
DOWNTOWN / SOUTH

FIRST TIMERS - never completed a triathlon
Run: Tuesdays 6:15 p.m. at Rogue Training Center. Workouts end approx. 7:30.
Coach: Ginny Rohlich
Bike: Thursdays 6:15 p.m. at the Veloway. Workouts end approx. 7:30.
Coach: Leilani Perry

TRI AGAIN - have completed Danskin/other triathlons or experienced with endurance sports
Run: Mondays 6:15 p.m. at Rogue Training Center. Workouts end approx. 7:30.
Coach: Lorrie Council
Bike: Wednesdays 6:15 p.m. at Veloway Workouts end approx. 7:30.
Coach: Liz Freeman

DAYTIME - all levels
Run: Wednesdays 9:15 a.m. at Rogue Training Center. Workouts end approx. 10:30
Coach: Carolyn Mangold
Bike: Thursdays 9:15 a.m. at Southwest Parkway. Workouts end approx. 10:30
Coach: Joey Trimyer

NORTH

FIRST TIMERS - never completed a triathlon before
Run: Thursdays 6:15 p.m. at Anderson High School. Workouts end approx. 7:30.
Coach: Cecelia Turrin
Bike: Tuesdays 6:15 p.m. at Anderson High School (Steck & Mesa). Workouts end approx. 7:30
Coach: Michael Argall

INTERMEDIATE / ADVANCED - have completed 5+ triathlons or Iron Chicks wanting to improve time
Run: Mondays 6:15 p.m. at Anderson High School. Workouts end approx. 7:30.
Coach: Karen Smith
Bike: Thursdays 6:15 p.m. at Anderson High School (Steck & Mesa). Workouts end approx. 7:30
Coach: Michael Argall

ROUND ROCK AREA

All levels - First-Timers to Intermediate
Run: Tuesdays 9:30 a.m. at WILCO. Workout end approx. 10:45
Bike: Thursdays 9:30 a.m. at WILCO. Workout end approx. 10:45

Interested in an evening Round Rock group? Email Ruth England, ruth@roguerunning.com - we are thinking of starting one! 10+ participants required to begin new class.

WANT TO LEARN MORE ABOUT THE IRON CHICKS TRAINING?
JOIN US FOR ONE OF OUR INFORMATION SESSIONS!
INFO. SESSIONS
March 26 6:00 p.m. Rogue Equipment 500 San Marcos
March 27 6:00 p.m. Bettysport The Domain

SCHEDULE
Kick-off Day ! March 29 8:00 a.m. Rogue Training Center
Triathlon seminars on transition, bike fit, clothing, nutrition and getting started!
Fashion show by Iron Chicks training sponsor, Skirt Sports
Special Iron Chicks purchasing time!
Transition clinic & bike workout April 5 8:00 a.m. Veloway
Transition clinic & bike workout April 12 8:00 a.m. TBA
Practice triathlon April 19 7:30 a.m. Dick Nichols Pool
Danskin course ride April 26 7:00 a.m. Emma Long Park
Open water swim & clinic May 10 7:00 a.m. Mansfield Dam
Skeese Greets Triathlon (optional) May 18 8:00 a.m. Texas Ski Ranch
Open water swim & ride May 24 7:00 a.m. Mansfield Dam
Danskin site walk-through May 31 8:00 a.m. Emma Long Park
Danskin Triathlon June 8 8:00 a.m. Emma Long Park

What equipment do I need to train for a triathlon?
Swim:
goggles
swim cap
swimsuit or tri shorts/top
Bike:
bicycle - properly fit
CPSC approved helmet
cycling shorts
water bottles & cage
cycling gloves
spare tire tubes & tools
Run:
running shoes - properly fit
running skirt or shorts
sports bra
sunglasses
hat
watch
All the equipment you need can be found at local retailers such as: Rogue
Equipment, Jack & Adams Bicycles, Lane 4 and Bettysport. These retailers all extend discounts to Iron Chicks participants.

See what others are saying about training with Rogue for the Danskin Triathlon:

Rogue Training Systems

This course is tough & I’m not going to sugarcoat it. However, that difficulty should not necessarily limit your performance. Those who have a successful race on Feb 17th will have to work for it, as they should have to. However, I feel like this course is a fantastic one. It is an honest effort course, gaining and losing ground throughout, & a course that is wonderfully representative of Austin’s topology & running character. As many realized last year, this course is more varied, more interesting & more fun than the faster, downhill course in years past. You’ve signed up to run 26.2 miles…you are ready for adversity. You’ve trained on this course, you’ve done hill workouts over portions of this course; you are READY.

Part I - Start to Mile 9

Theme: Rhythm & Flow

Start to Mile 3 (0 to 5K)

Course Description: The race starts on Congress Ave at 2^nd St, only a block north of last year’s starting line. Looking south on Congress one can see the steady stair-step climb up toward Oltorf. This can be very discouraging. It needn’t be though. This is just a nice little preview of what you will see later but you are fresh, focused & familiar with the course. This year your position on the start line is not as critical it was last year because you’ll have a full 2 ½ miles before the course turns onto Lightsey, near St. Edwards University. If you choose a side of the road to start on I recommend the LEFT hand side. Why? You’ll eventually be taking a hard right hand turn at Lightsey & being stuck on the inside (right) of that turn could get you squeezed to the point where you’ll have to slow down & break rhythm. The start has a nice dip down passed Barton Springs & Congress & then begins the climb. The first tier is the steepest & the one that can do the most damage if you are not conservative. Remember that there is really not need to rush; the course will climb & descend but there are only two turns in the first 5 miles. You should have plenty of room to run & get comfortable. The adrenaline will be pumping, the crowd surging, yet you’ve got to stay in control. I recommend that you move toward the center of the road still staying on the left. The course actually levels off a little at the School for the Deaf but it won’t feel like it. You’ll be subtly climbing all the way up Congress through Oltorf to the 2 mile marker. At mile 2 the course levels off in terms of consistent climb but it also gets broken up with little rises all the way past St. Edward’s University on your right.

The first turn on the course is at Lightsey, where the course dips & then rolls up to S. 1^st St. This is the last significant climb until almost the 8 mile mark so you’ve got a short 5 mile reprieve from the stiff ascending. Be careful of the speed bumps on Lightsey. If you are still in a tight pack you should be conscious that these bumps are in the street & need to be accounted for. You certainly don’t want to be surprised & trip on these.

Mental & Strategic Approach: As the theme, Rhythm & Flow suggests the best mental approach for this portion of the race is to limit obsessing about specific pacing & concentrate on getting into a good strong rhythm. Any time you lose to the steady climb up Congress & the short steep climb up Lightsey will be regained on the descent in the race’s next section. Mentally find a steady rhythm & float up the rises relaxed in the knowledge that you needn’t obsess over any time you lose. As with the start of any race, there will certainly be many yahoos who get out too fast, push up the early climb & pay for it later. Keep your cool. Find a rhythm & flow along the course.

Mile 3 to Mile 6 (5K to 10K)

Course Description: The next 2 miles are screaming fast. After the course turns onto S. 1^st St it descends smoothly all the way to Lady Bird Lake, just after the 5 mile marker. Though the course rapidly descends the surface is softer asphalt that should cushion your footfalls a little on the downhill pound. S. 1^st is a straight shot down to Olforf, where it winds a little before your presented with a great view of downtown. At Live Oak the course flattens a little but still continues its downhill slide. There is a little climb as you pass Texas School for the Deaf before the course plunges almost 50 ft in a very short span. It is very important not to break too heavily on this short steep descent, let your body speed up as it will naturally on this descent & ride the hill out. You’ll want to save your quads for the later miles on the course. After passing through Barton Springs the course heads past Auditorium Shores, over Lady Bird Lake & into downtown. There is a little rise as you reach S 1^st St’s peak but it drops a little again as you pass City Hall. The course now takes 4 sharp turns as it chops from Lavaca to 4^th to Nueces to 3^rd to San Antonio before spitting you out onto Cesar Chavez and the 6^th mile for a trot on the “Dog Pound Loop.”

Mental & Strategic Approach: Because of the significant downhill it is even more important to run in a rhythm rather just allowing the course to slam you all the way to Town Lake. At this point the early crowds should be thinning out & should be able to get yourself some breathing room & keep the rhythm. I wouldn’t worry too much about getting even on your pace bands here though…if it happens great. If not, you have plenty miles ahead to get the paces down. I fully expect the pace group leaders to have a very difficult time staying on pace through this portion of the race unless they have run the course times prior to the race. Just run your own rhythm from here to Barton Springs Rd. You can catch back up with the leaders if necessary later. It can be very tempting to get into a pack mentality here & get going too fast before the steep drop around Texas School for the Deaf. Once you get over Lady Bird Lake the course gets pretty choppy with a series of hard turns through the Warehouse District. Don’t try to run tight into these corners or you’ll be forced to chop your stride & slow your pace. Don’t worry about running a few extra feet & take a wide berth through the turns. Keep your stride fluid & your mechanics sound. In a minute, you’ll have a long straight shot where you can refocus on getting into your marathon goal pace.

Mile 6 to Mile 9 (10K to 15K)

Course Description: Ahhh, the Dog Pound Loop. If you’ve been racing 5K’s in Austin for the past few years, this portion of the course will be very familiar. The road is relatively flat, as well as being nice & wide until it approaches Lamar where it dips & rises slightly. Then it flattens again as it approaches MoPac & Austin High School. The course has an unusual spot where instead of staying right & going around & under Cesar Chavez as it climbs to MoPac (like the usual Dog Pound Loop does), you’ll be moving into the left lane, running against the usual flow of traffic & cutting over to Stephen F. Austin/Veterans. The course takes a left hand turn onto SFA/Veterans & around the school. After you pass under MoPac there is a steep, short climb to Lake Austin Blvd. where you’ll take a left. It’s a straight shot of around a mile down Lake Austin to the 9 mile mark just beyond Red Bud.

Mental & Strategic Approach: It is my opinion that the manner in which you run this section of the race will have a very big impact on your finish. You need to get into your MGP rhythm as soon as possible. Hopefully, it is a well worn groove that you just lock into. If so, relax take some deep breaths throughout the next few miles & try to nail the paces to the seconds. However, do not freak out if you ebb & flow a little. Just lock into MGP down Cesar Chavez, around Austin High & under MoPac. As you hit the hill on Veterans, don’t fight the climb: it is so short & steep it can be adjusted for later on Lake Austin Blvd. Take it is stride & at MGP effort. You’ll have a nice long flat section to grab the lost 5 seconds back.

In past years there has sometimes been a stiff wind along this section of the course. If the wind is still you’ll be able to continue MGP all the way down Lake Austin Blvd. If it is windy, you’ll need to find a group to break the wind for you. At this point, strategy plays a very important role. You should get behind a group of people…you do not want to do the work of running into the wind by yourself. You’ll pay dearly for it in the later miles. Even if they are running too slow, the benefit of staying out of the wind is worth more in effort than it is in time, especially with the upcoming roller coaster. Finding the pace group leaders will be especially helpful through this section of the race.

Part II - Mile 9-Mile 18

Theme: Roller Coaster

Mile 9 to Mile 12 (15K to 20K)

Course Description: This is where the race really begins for most of you. The course now enters the toughest section rolling through West Austin’s hills. After hitting the 9 mile mark on Lake Austin Blvd. the course takes a hard right hand turn & climbs onto Enfield Rd. This turn should be approached with some caution, especially if the roads are wet. The pavement in this turn can become very slick & we’ve seen a few runners take a fall around this turn. Just be careful. Enfield rolls up & down before intersecting with Exposition, where the course turns left. Along Expo the course continues its roller coaster ride, continuously climbing with drops along the way. Climbing to Windsor, you’ll then drop before you’ll climb to Westover, then you’ll drop before you climb to 35^th & cross MoPac right at the 12 mile marker.

Mental & Strategic Approach: Through this section it will be best to resort back to running more on rhythm than on pace. Last year we heard of some runners who attacked this section with abandon, only to find themselves dying after the 20 mile point. Jettison your attempts to strictly stay on marathon goal pace. It will be much more effective to run based on MGP effort instead of pace. Don’t be afraid to let the pace group leaders go if they seem to be running away on the up or down hills. They are going to have as hard a time as you will being strictly on pace & it is better to stay on your own rhythm & effort than to follow theirs. As you confront each hill, it is very important not to attack it. Just relax & take a deep breath. Because you are still early in the race you shouldn’t be overly fatigued at this point. You ought to be in a position where you can adjust your effort, keep your stride smooth & work on taking your momentum up or the top of each hill, allowing yourself to take advantage of each hill’s backside. How you prepare mentally yourself for this part of the course is very important. Be positive, embrace the challenge of each hill & relish conquering each one as you run down the other side. One point of caution, however, do not just come crashing down & beat the hell out of your quads. You do want to take advantage of gravity just be wary of abandoning all reason & screaming down each hill.

Mile 12 to Mile 15 (20K to 25K)

Course Description: After cresting 35^th Street’s bridge the course drops before turning left on Jackson. The next 3 miles may not have the same relentless rises & falls but don’t be deceived, you are still on a roller coaster. It’s just a little less dramatic one. You will steadily rise up Jackson to 41^st St where you take a quick right, then left onto Bull Creek. Bull Creek continues a gradual climb up through 45^th St. You will pass the half marathon point before 45^th St. On the way to Hancock, where the course turns right there is a little downhill section that you can use to get back into the marathon goal pace swing. The downhill continues after you take a right onto Hancock bottoming out at the bridge crossing Shoal Creek. Another left brings you onto Shoal Creek where we’ll continue to gradually climb up to White Rock.

Mental & Strategic Approach: After the drama of the last section, it is very important to get back onto MGP & stay at that pace. Even as you continue to climb & drop along the course you should be intent on clicking along at marathon goal pace. This is good time to see how far ahead or behind on MGP you are. Regroup, check your pace band(s) & do the calculations to determine what you need to do based on your marathon goal pace. If the pace group is around try to lock back into this group. Of course you do not want to try to make all up the time right away but being aware of what you need to do to be on pace will allow you to have control over your destiny for the last half of the course. If you are too quick, you don’t want to hit the brakes, either. Just recognize where you are & what you need to do to reach your goal. Once you get onto Shoal Creek the only focus is getting completely back into the MGP rhythm. You definitely need to approach this as situation of mind over matter. You are trained to handle the distance & the pace. Banish negative thoughts & execute the plan. Be animated. Talk to the folks around you.

Mile 15 to Mile 18 (25K to 30K)

Course Description: After passing the 15 mile mark on White Rock the course climbs a little before it takes a right onto Great Northern. This little rise always seems to give runners trouble. Whether it is the distance accumulating, the prior hills or just that this sneaky little hill seems to have many runners’ number the good news is it is over quickly after turning. There is a steady climb up Great Northern but it is very gradual. If there is a north wind you’ll be feeling it here. Just like on Lake Austin Blvd., don’t hesitate to find a few runners or the pace group to tuck in behind for protection. Great Northern takes a left, turning into Foster as you approach the 17 mile mark. Many of you ran this portion of the race at 3M & know it is deceiving as the course turns onto Northcross & winds behind the mall. There is a consistent, steady climb from mile 17 to 18. After crossing Burnet, the hill seems to be more obvious. Stay to the middle of the road here as the road’s camber is a little more pitched. The highest point on the course is right at the 18 mile mark.

Mental & Strategic Approach: We should be locked & loaded at MGP here. Here is where the real racing begins, as your body begins to approach the end of its glycogen stores. This means that you will begin to feel depleted & tired. The marathon is a test of endurance and mental fortitude. As your body begins to run out of fuel, running at pace becomes more difficult. This is a scientific fact. How each individual runner approaches this fact is the difference between success & failure. Because you know this will happen eventually (whether it is at 18 or 20 or 22 miles) you can be physically & mentally prepared for the battle. Physically, you need to be sure to take in some kind of carbohydrate. Some prefer gels, others salted potatoes; some runners drink a special fluid; others take what is given at the aid stations. Whatever plan you have practiced in the MGP runs & the races should be the one you implement on race day. Keep your fluid intake consistent throughout the race, take electrolytes in to minimize cramping & take in enough fuel to ward off the most debilitating aspects of glycogen depletion. Having this plan for your body will most certainly help with your mind. Since you know you will be running into this wall of depletion it is essential to prepare your mind as well. Just recognizing the feeling for what it is, a lack of fuel, allows you to know that it is something that is normal & can be controlled throughout the race with proper nutrition management. But you can also be confident in knowing it is not you falling to pieces. It is to be expected. In fact, in my mind it should be welcomed. Why? Because if running a marathon didn’t have this epic battle of the body breaking down & the mind overcoming the body's physical limits then what is the challenge? The challenge is to know that the wall is coming & to get through it. To will yourself to remain on pace & finish the race strong. At 18 miles you’ve topped the highest spot on the course & it’s a gradual downhill drop to the finish line from here.

Part III - Mile 18 to Finish

Theme: Coming Down the Mountain

Mile 18 to Mile 21 (30K to 35K)

Course Description: Winding through the Crestview & Hyde Park neighborhoods, this section of the course is almost all downhill, though beware, it probably won’t feel that way. In less than a mile you lose a hundred feet of elevation but it is very smooth & gradual. After crossing Burnet Rd the course climbs to the 18 mile mark at Yates Ave. Then the course dips down to Woodrow where it takes a right & begins is south by south east journey to the finish, steadily dropping all the way to the finish. Another split occurs as the course turn right onto Arroyo Seco. The road is wide & smooth through here. A right on Romeria brings you back to Woodrow which is followed all the way to North Loop. There is a significant camber on Woodrow in a few places. Be sure to get to the left near the crown of the road to ensure you have the smoothest flattest position. North Loop evenly crosses Lamar & you take a right on Guadalupe. The 21 mile mark is near the Intramural Fields on Guadalupe.

Mental & Strategic Approach: This portion of the course almost all downhill but it is unlikely to provide any real respite from the task at hand. I know that last year some runners expected this downhill section to be an oasis along the hilly, rolling course. Most found that though it was downhill, it still felt tough. That is a combination of the distance run & the fact that you are winding in & out of neighborhoods that can make this section of the race feel like a training run instead of the race that it is. If you need to be reminded look around you: see the pained expressions on the faces of the others around you, hear their breathing. This is for real, for keeps! Keep focused, stay locked into pace & keep an eye out for the pace group if they are around you. If you have the ability to run with someone who is willing & able to talk a little that will go a long way to keeping you engaged. It is very easy to zone out through here. Don’t give into that temptation. For years I have heard runners look back after their race & realize that they really could have held pace through this section. They just let off because of fear of what might be coming later. If you have a goal time you must commit to staying on pace here. If you lose a little time don’t worry about making it up. Just commit to hitting the next mile at MGP. Disassociating is highly discouraged along this portion of the race course. Keep vigilant, stay focused & use your mantra.

Mile 21 to Mile 26.2 (35K to 42K)

Course Description: Passing the 21 mile mark on Guadalupe, the course now dips into Hyde Park before diving down Red River, Duval & onto the University of Texas campus. You’ve run this section of the course a few times in the final weeks of our Rogue marathon program, so you should know the course very well. This portion of the race is tight & you’ll want to keep your wits about you as the street & roads seem to close in on you with a tunnel effect. 46^th Street runs into Ave H where you’ll take a left & climb up a tough rise to 49^th St. which runs into Red River. At Red River the road widens again & you have plenty of road to run on. Again, beware of the camber on the road. Stay to the left, near the crown of the road & away from the curb. Red River drops to 41^st & Hancock Golf Course. This year’s course goes right on 41^st & avoids the crazy drop from last year. This is a great change to the race. A left turn on Duval brings you to your last significant drop on the course. After passing 38^th the course has a great downhill before it merges into San Jacinto just north of the UT campus. Once you hit campus you know you have just over a mile & a half to the finish. Through campus the road is flat & wide. If you’re a Longhorn, take a moment to flash your horns & fist pump as you pass Memorial Stadium. You need all the motivation you can get here. One last climb awaits you after you pass MLK & 15th & rise up to the Capitol. The dreaded San Jac Hill is back this year, but it really wasn’t the Austin Marathon without this gut buster last year. Turn on 11^th then left onto Congress just south of the Capitol & the finish line awaits you. Clean your face up, plaster a smile on your face for your finish line photo & celebrate. You just rocked the 2008 AT&T Austin Marathon.

Mental & Strategic Approach: Again, running through the neighborhood is going to require an internal drive to recognize you are racing. Your body will be telling you that you have reached the end of peaceful, smooth running. It will be a fight from here to the finish. It is a battle you must win in order to win this war. Don’t shy away from the responsibility, meet the challenge with determination & drive for the finish. It's not unusual to have a few miles when you just don't feel good. These bad patches are a test of mental resolve. These stretches may last a while and then mysteriously go away. The key is to have the confidence that you'll eventually overcome this bad patch. The only fuel for your brain is glucose (carbohydrate), and when you become carbohydrate depleted, the amount of glucose reaching the brain starts to decrease. Taking in carbohydrate as often as possible during the second half of the race can help you maintain your mental focus.

Through Hyde Park keep a steady rhythm. You are still too far away to make a final push for the finish. Go back to your mantra & find as smooth a rhythm as possible. Wait until you reach Duval & use the downhill to help you get some momentum & consider UT’s campus the spot where you drop into your final gear & drive for the finish. Don’t worry about San Jac Hill. It’s a killer regardless of whether you “save” something for it. Besides, this is a marathon…what is there to save? Let it all hang out, baby!

• If you have the track to yourself, do whatever you want
• If you are sharing the track, you should generally run counter-clockwise
• Move to the outside lane for walking or recovery jogging

What happens on the inside lanes vary a bit by location & by the group working out? At some tracks, slower runners yield Lane 1, the innermost lane, to faster runners, and are expected to get out of the way if an approaching runner yells "TRACK!” At other tracks and during more organized "club" workouts, anyone running at pace has the right to the inside lane and faster runners pass slower runners exclusively on the outside - as in a race. This puts the obligation of moving on the runner with the best view of the situation.

Here's another list of rules suggested on the Track forum:

1. Always look "up-track" (toward where runners would come from) before stepping onto the track. ALWAYS.
2. You should not drift outward to prevent someone from passing.
3. If you are going to be lapped, it is courtesy (though not strictly required except where mandated by meet directors) to move out to lane 2 and allow the faster runners to pass if you can do so without impeding their progress (i.e. waiting until they're too close).
4. Warm-ups, cool downs and all running where strict distance measurement is not required should be done in outer lanes (not 1 and preferably not 2) in order to lessen wear and tear on the track.
5. If two or more groups are doing workouts on the track at the same time, give right-of-way to the faster group. They cannot stop or move quickly enough to avoid a collision is a slower runner suddenly stops or changes lanes in front of them. This is a matter of safety, not one group being more important than the other.
6. If you are in the faster group, be considerate to the slower runners. If workouts allow, each group should consider negotiating choosing a set of lanes so both groups can work out together smoothly.
7. Never socialize on the track when other runners are present. Move it to the infield.
8. When other groups are working out on the track, don't run 3-4 abreast and dominate the track. If others must pass you, it is very inconsiderate. Run in a line (applies to sidewalks too).

Track Dimensions

Standard outdoor tracks are 400 meters around in the inside lane. For most training purposes, that's equivalent to 1/4 mile (440 yards).

Four laps on a standard track make 1600 meters. 1600 meters is 5249 feet - 31 feet short of a mile. To run a mile on standard track, you need to run four laps and an additional 31 feet. Many runners consider four laps to be the equiv