Run It Fast®

Elite marathon runner Josh Cox shares three of his best tips in this video for finishing your first marathon or half marathon.

Cox won the 2010 Las Vegas Marathon with a time of 2:25:06.

10K in Knoxville 2010

Most of you may know I am taking a mini-break from running while healing from Plantar Fasciitis in my right foot. I’m almost there, kids ;-). I have been running a little here and there, but I’ve consistently been listening to my foot while running these past few months. I also listen to my foot the days following a run, because it speaks to me and tells me how it’s feeling.

Taking a break from running has helped me look inward with regard to my running. Looking back at 2010, running seemed like such an outward event. I am still every bit the runner I was last year, but probably haven’t even run 20 miles this year. Funny, I’m not too bothered by that.

I firmly believe that listening to your body is the key that will determine the life of your running career (or hobby, or whatever it is). If you don’t take heed and really listen, you may be forced to take a short, or long, or indefinite break from the sport, hobby and passion that you love. I can’t say there was anything in particular that could have led me to believe I would develop Plantar, but I also can’t say I was listening very closely to any issues that may have been developing as they happened.

The injury itself is really not too big of a deal, and as long as I keep up my massages, stretches and icing, I should be back on track to run the Palmetto Half Marathon on April 16^th (one of the best half marathons I’ve ever run … hummm, I think I say that about almost every half marathon I’ve ran, ha, ha, ha)! Seriously, the Palmetto Half is an amazing event.

I truly believe this break from running will make me an even stronger runner when I get back to it. I already know it has made me a smarter runner because now I know how to listen better and what to listen for, and I won’t think twice about taking a week of if I feel I need to. If my body tells me that is what it needs.

It’s not about “racking up the mileage” for me anymore, or seeing how many races I can squeeze into one month, or how many half marathons I can run in a single year. It’s about being a smart runner, a runner who listens, so that I can be a runner for as long as there is breath within me. Or until my legs just give out at 90-something years old ;-).

In the mean time, I have been spending hours at the gym focusing on building muscle and gaining strength. Fitness is a huge part of my life, so if I can’t run I will find something else fitness-related to keep me healthy and active until I return to the pavement. And even then, I think strength-training will be much more a part of my fitness regime than just running alone.

The first robot marathon is set to take place in Osaka, Japan, on February 24th.  The race will feature no humans, simply mechanical robots that will cover 26.22 miles.

The robots will have to “run” around the 328ft course 422 times to complete the marathon.

It will take them an estimated four days to finish.

Robot Robovie-PC said in Japanese: “Stretch to prevent injuries and aim to run the whole marathon.”

If the robots fall over they have to get back up on their own.  However, if their batteries get low or die than are allowed to be changed by a human.

No word yet on when the Vibram-Robot, Naresh Kumar, will arrive in town for the race.

Check out the video below to see the robots putting down some practice laps:

With the new Boston Marathon Qualifying Times released yesterday these robotic tadpoles would be systematically challenged to qualify.

The Boston Athletic Association (BAA) announced on Wednesday that they are lowering the time to qualify for the Boston Marathon by 5 minutes for both genders of all age classifications.

The change is in response to the 2011 Boston Marathon filling up in just over 8 hours.

There will also be no 0:59 second leeway on the times. (Example: A 3:05:59 will no longer qualify you. You have to actually be under 3:05.)

The New Boston Marathon Qualifying Times

The updated qualifying times will go into effect for the 2013 marathon.

Fair or unfair?

I now, only, have to run a 3:05 to qualify. Happy up!

Here is a look at The 10 Best Marathons in Tennessee. The list is up for debate and based on some personal preferences and experiences. Feel free to drop a comment below with your thoughts on any of the marathons listed below or any that might have been omitted.

1. Harpeth Hills Flying Monkey Marathon (race website)- If you have never run a marathon then don’t dare attempt this one as your cherry-thon.  It is by far the best in Tennessee and the most beautiful, but it is extremely challenging with nearly 10,000 feet of ascents and the same amount of descents in the beautiful Harpeth Hills near Nashville.  The best race swag you will ever receive at any race (this side of a belt buckle) is at the Monkey.  Race participants in 2010 received a long sleeve personalized tech shirt, a tie-dyed Monkey t-shirt, and a beautiful wooden Monkey finisher’s medal.  And yet the post-race food buffet was even better than the race and swag combined. But this race fills up fast, like really fast, like 32 minutes fast.
2. St. Jude Marathon (race website)- The most meaningful marathon you can run in Tennessee and perhaps the United States. All of the proceeds go to St. Jude Children’s Hospital that treats children with cancer regardless of ability to pay.  The race is in early December and the weather is usually cold but good running weather.  It starts right outside of Auto Zone Park and finishes inside the stadium, after rounding the outfield warning track.  During the 26.2 miles you hit almost every major Memphis landmark including the Pyramid, Fedex Forum, Sun Studios, the Memphis Zoo, along with running through the St. Jude campus early in the race with several of the patients outside cheering you on. They will inspire you to run further and faster.  The race is a must-do for any Tennessean and highly recommended for out-of-staters as well.
3. Andrew Jackson Marathon (race website) – My hometown marathon so naturally it scores a bit higher with me than it probably would with others. The course is beautiful and rolling. Approximately 20 of the miles are out in the country, with the rest of the race in peaceful suburban neighborhoods with almost no traffic. It starts and finishes at Union University.  The field is usually small (less than 100), which I have come to enjoy, and most that run it have run it before at some point.  The AJM also includes a half marathon and 5K as well on race day. The finisher’s medal was actually a paper weight but aren’t all medals once they make it home?
4. Rock Creek Scenic City Trail Marathon (race website)- The only trail marathon to make this list. It is truly a great and peaceful run out in the woods of Chattanooga.  If you love the outdoors and endurance running then you won’t want to miss this beautiful trail run from the Rock Creek people.
5. Blister in the Sun Marathon (race website) – The toughest marathon in Tennessee due to three things: 1. heat, 2. repetition, and 3. hills.  The Blister lives up to it’s name as it takes place in early August which is a no-no for most Tennesseans to even run out to their car to grab their Marlboros.  Race day temps at the inaugural blister reached a blistering 89 degrees. The course at Cane Creek park in Cookeville consisted of 5 loops through a park before ascending a hellacious hill up and around Cane Creek elementary school.  The field in 2010 consisted of just 14 freaks, all with resumes that would easily have condemned the Bush administration if it had forced terrorists to attempt their feats.  Blister and Flying Monkey are by far the two toughest marathons in Tennessee.  The RD is a sub-3 hour freak so good luck beating him on his home course.
6. Southern Plunge Marathon (race website) – The inaugural Plunge in 2010 was surprising in how many things they did extremely well right off of the bat.  The Race Director put together an impressive logo that was then placed on top-notch Zorrel tech shirts and finisher’s medals.  The course was tougher than expected.  I had been told there was a small hill at mile 2. Well that was correct. It was the smallest hill that day.  The course had several climbs and the second half was rather taxing to most of the runners.  There is a rumor already circulating that the course will be changed for the second edition of the Plunge in 2011.
7. Knoxville Marathon (race website) – The best part of this marathon, especially for Tennessee Volunteer fans, is that you get to run the last 50 yard to the finish inside of Neyland Stadium.  The first half of the course is hilly, but it levels out a bit towards the end.  Nearly 700 people raced it last year.  The race t-shirt and medal were sub-par but that is nitpicking a bit.  There are better options to run a marathon in Tennessee, but if you are nearby Knoxville when this one is held you should check it out.
8. Country Music Marathon (race website) – One of the biggest half marathons in the United States, as well as one of the most overrated marathons in America. It’s a Rock N’ Roll series event which means it will be very large and populated. Usually there is around 26,000 runners for the half and just 4-5,000 for the full.  The best part of this race is the first half, even with the thick stack of people, where you run down Broadway and up Music Row.  After the 26,000 half marathoners divert off for the half finish the course gets extremely boring, hilly at points, and runs through the most industrial parts of Music City.  If you want to run in extreme weather this might be the right marathon for you.  In 2009, the marathon had temperatures in the mid 80’s and last year 75% of marathoners got diverted to a shortened finish (around 22 miles) due to tornadoes in the area.
9. Endorphin Marathon (race website) – One of the younger marathons on this list. It is located in Jackson, Tennessee and takes place around Labor Day each year.  The course is relatively flat and easy.  The field has grown each year and the swag is pretty impressive from what I’ve seen of it.  There is also a half marathon, 10K and 5K that takes place the same morning.  With a little bit more promotion and exposure this hidden gem of a marathon could become much larger and even rival Andrew Jackson.
10. Rutledge Marathon (race website) – If you have ever wanted to finish a marathon on a working-farm then this is the race for you.  The race is rather small but the race director does a very good job of making everyone feel welcomed and appreciated for coming out.  Rutledge is in east Tennessee so the course is one rolling hill after another, but the hills are minor and help keep the legs fresh throughout the race.

From time to time here on Run It Fast we feature races that we highly recommend because one of us have run the race before and had a great experience doing so.

The Strolling Jim 40 Mile Run in Wartrace, TN is one of these races. It’s an ultra marathon of 40 miles that is run entirely on paved roads.

The race is challenging and very hilly. The heat and humidity can also take a toll on you as the day progresses.  SJ40 usually comprises a collection of elite athletes, ultra veterans, and newbies to ultras.  There is always a friendly environment between all of the runners and you get a lot of bang for your buck with a pre-race pasta dinner and post race meal included.

The 2010 edition of ‘The Jim’ was won by 2007 Badwater champion Valmir Nunes, of Brazil, with at time of 4:44:43.  The last finisher crossed the line in 12:46:37. The race has no cut off and waits for everyone who wants to finish it.

The 33rd annual Strolling Jim takes place on May 7, 2011.  Signups are underway and the race will be capped at 250 runners (101 ran it last year).

Strolling Jim 40 Miler Website – (Sign Up at UltraSignUp.com) -$50 before Feb 28, $60 after

Race Director Mike Melton can be reached via email at mike@mcmelton.com

Strolling Jim 40 Mile Ultra Marathon Review

The Across The Years 72-Hour Endurance Race is over and Vikena Yutz was the female winner putting down 216.237 miles during the three-day race.  Not only was she the #1 female, but Kena placed sixth overall.

Second place female went to Joan Hellman with 200.082 miles and third to Iliana Dimitrova with 157.518 miles.

All of the ATY races take place in Buckeye, Arizona at the Nardini Manor each year.

Across The Years 72-Hour Female Results

1. Kena Yutz – 216.237 miles
2. Joan Hellman – 200.082 miles
3. Iliana Dimitrova 157.518 miles
4. Juli Aistars – 155.964 miles
5. Martina Hausmann – 153.168 miles

The 72-Hour male winner was George Biondic who covered an astounding 248.548 miles. Truly, a bionic man! Second place went to Andreas Falk and Ed Ettinghausen who both  did 238.607 miles.

Across The Years 72-Hour Male Results

1. George Biondic – 248.548 miles
2. Andreas Falk – 238.607 miles (tie)
3. Ed Ettinghausen 238.607 miles (tie)
4. Jeff Hagen – 222.762 miles
5. John Geesler – 217.791 miles

And here is a look at the results from the rest of the 2010 ATY races that took place from December 29, 2010 – January 1, 2011.

Across The Years 48-Hour Female Results

Across The Years 48-Hour Male Results

Across The Years 24-Hour Female Results

Across The Years 24-Hour Male Results

View All of the 2010 Across The Years Results

ACROSS THE YEARS Website

[image by: Ray Krolewicz]

Here is a photo of the 2011 Walt Disney World Marathon medal from the 26.2 mile race that took place on January 9, 2011.

2011 Walt Disney World Marathon Results

Fredison Carneiro won the 2011 Walt Disney World Marathon with a time of 2:21:14.  The first woman to cross the line was Leah Throvilson with a time of 2:42:10.

Here is a look at the top finishers from the 2011 Walt Disney World Marathon in Orlando, Florida.

Walt Disney World Marathon Men

1. Fredison Carneiro – 2:21:14
2. Michael Wardian – 2:27:39
3. Paul Nielson – 2:31:44
4. Timothy Chichester – 2:32:15
5. Mike Hensley – 2:32:28

Walt Disney World Marathon Women

1. Leah Thorvilson – 2:42:10
2. Karen Simmonds-Brady – 2:51:14
3. Jessica Crate – 2:51:53
4. Christa Stephens – 2:54:02
5. Jennifer Hanley-Pinto – 2:55:14

View Complete Results of All Runners from the 2011 Walt Disney World Marathon

(and Disney Half Marathon)

Be patient and let the running come to you.

… as long as it is “aged with tender loving care.”

I am often approached by beginner runners with questions on how to get faster, how to run longer, what to wear during runs or races, what to eat, etc.  The main questions are usually on the topics of how to run faster and how to run for longer distances.  The answer is, there are no tricks or shortcuts. It takes time to develop speed and endurance.  To improve speed one does have to fine tune speed work sessions into the mix, and with endurance one does have to consistently incorporate long runs into a running regime.  But all this requires time, consistency and patience. It won’t happen over night. Not even close, in most cases.

In the Beginning
I started running after I graduated from Purdue University in May 2000.  I can’t recall exactly why, but I think it was out of boredom.  I had always been very active, but never a runner.  So one day, in early summer 2000, I thought I’d start running.  I ran for about two minutes, and walked for about five minutes or so.  I’m not sure because I didn’t buy a running watch for another six years.

So I kept up this attempt at running for longer periods of time.  I remember, vividly, how difficult at first the  breathing was for me.  I realized very quickly that I had to build up my lung capacity to sustain this ‘running thing’ for longer periods of time.  I kept at it.

Racing Here and There
I ran a few 5ks, and actually finished my first one in just under 25 minutes.  I kept running.  Still no running watch, and I can’t even remember what shoes I had or how often I changed them, or how many miles I ran at a time or at what pace. I just kept running.

In October 2004 I registered for my first half marathon.  I didn’t know anything about half marathons and the farthest distance I had ever run was somewhere between 7-9 miles, I guessed. I joined two other girls who were training for the New York City Marathon on one of their long runs.  It was a few weeks before the Asheville Half Marathon, the half that I registered for, and I ran 16 miles with the two girls.  It was hard, very hard, but I felt good.

I ran my first half marathon, an extremely hilly Asheville Half Marathon, in 1:53:55.  The race organizers didn’t give out finishers medals then, but I didn’t even think about that fact until years later.  And, really, it didn’t matter.

I waited almost a year before I ran my next race (not for any particular reason, I just did), which was the Fireball Moonlite Classic 5k on July 3, 2005, which I finished in 22:10.  After that I ran a few races here and there, but mostly I just ran.  And ran.  And ran.  Oh, and I finally bought a running watch in 2006.

Kickin’ It Into High Gear
After giving birth to my son in March 2008, I was itching to get back in shape.  As soon as I got the much-anticipated ‘OK’ from my doctor, I started running again.  My first run 6 weeks after delivery lasted only 15 minutes, the next was around 28 minutes, and so on.  I ran the Providence Heart and Sole 5 Miler about two months after I gave birth, then the Lexington Medical Center Governor’s Cup 8k a few months later.  In March 2009, nine years after I started running and 5 years after my first half marathon, I ran my second half marathon, the Knoxville Half.

I started running more races, but it wasn’t until January 2010 that I started logging my weekly mileage.  I bought a Garmin in March, ran four more half marathons and started training for my first full marathon … this all occurred 10 years after I first started running.

Moral Of The Story
Be patient, but keep it up!  As a friend and running mentor once told me:  “Don’t force running.  Let the running come to you.”  It may not happen how and when you want it to, but be patient and stick to it.  Believe me, you will be pleasantly surprised and rewarded for your patience and hard work!