Date: 09/10/09 08:50 AM
Distance: 5.01 miles
Time: 0:52:59
Speed: 5.7 mph
Pace: 10' 35 min/mile
Calories: 483
Today's run was at the bay. I did mile to mile intervals, meaning miles 1,3 and 5 were slow, and miles 2 and 4 were at 5k pace. When I started out, the air was still pleasant and there was a nice breeze, but on the return there was direct sun and no breeze, and it wasn't even 10 am yet. The return was a bit tough and my splits were slightly slower, but when it was done, and I cooled off and stretched, I felt great. I haven't felt GREAT after a run in ages. I mean, considering my past year and all the rehab, I would feel thrashed/tired after a run, any run. This is the first time that I recall that I've felt good (a sense of well being) after a run since I've started running again. I don't know if that makes sense to anyone, but this is somewhat of a milestone for me. It's all coming back. Now, the next trick is to get that "woo-hoo" feeling after a race.
Baby steps, still.TIART
"Now that we're heading into the fall and winter marathon seasons, and we've talked a lot about how to prepare for races, let's talk about spectators. What do you like and dislike from spectators out on a course? Are cowbells good or bad? Do you prefer to have someone waiting with food or Gatorade? What tips can you give for people who are just out to watch the race and not participate?"
Spectator tips:
No matter where a person is in a race NEVER EVER SAY: "You're almost there!" This messes with my psyche and it automatically does something inside me that makes my body want to slow down. You're almost there when you start the race, really. In my mind I'm almost there when I can actually see the finish line just a few hundred feet in front of me. Also, never yell to a runner: "You ONLY have _____ (pick a number) miles/meters/blocks/feet to go." Duh. We know.
Things that I've heard from spectators at races that I liked:
"Thank you for running today!" Most runs benefit a charity.
"You make a difference." From coach Paul on his bull horn.
"Go runners!" From random people
"Go Mimi!" From my grandson.*
Other things that spectators have done/can do:
*Show up and cheer for the people who have no one cheering for them.
*High Fives - only when appropriate. I high fived a Marine at this year's SDRNR marathon.**
*Cowbells are OK*Quick hugs from people you know are great at mile 23 of a marathon. (Got a hug from my son at about mile 23 this year.)
Yesterday's song:
What I Like About You - The Romantics - Run-DMZ
PEACE
*Instead of Grandma, he calls me Mimi, which is what he came up with when he was learning how to talk.
** That's me in the red running skirt getting ready to high five the marine.
