On this week’s episode:
— Why do we sometimes have great expectations about a race performance?
— What happens when we set high expectations for ourselves?
— What is the difference between setting goals and attaching values to a particular performance?
— How do high expectations impact performance positively or negatively?
— Does one or two seconds make a difference?

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Season 2 will bring you 30 more episodes so stay tuned every Thursday on Vimeo, Facebook and on www.running-advice.com.

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Born to Run by Christopher McDougall

“Everything about the Tarahumara seemed backward, taunting, as irritatingly ungraspable as a Zen master’s riddles. The toughest guys were the gentlest; battered legs were the bounciest; the healthiest people had the crappiest diet; the illiterate race was the wisest; the guys working the hardest were having the most fun…”

So begins the exploration of a riddle by author Christopher McDougall in his excellent book Born to Run.

I will say at the outset of this review that I could not, in fact did not, put this book down as I read it cover to cover on an airplane ride recently. I was transfixed with the McDougall’s glorious story telling and hanging in anticipation to see what would come next. After reading a few chapters, I was ready to bestow a title on this book that I have always hoped to bestow: best running book ever. Alas, I can’t quite go that far, for reasons that I will explain, but this book comes close. Born to Run provides an interesting and exciting portrait of a part of the sport of running that most of us don’t even know exists.

Born to Run is part action adventure story and part scientific exploration into the art of running. The backdrop of the story was Christopher McDougall’s investigative reporting into an indigenous culture of the isolated Mexican region known as the Barrancas del Cobre or Copper Canyons. The people, known as the Tarahumara, live in this isolated region with a culture mostly unchanged from their ancestors. They live in caves and small cliff dwellings. They are known for their ability to hide and disappear when approached, giving them an almost ghostlike quality in history. And they are known to run. They have been famed for their ability to run gracefully, effortlessly, and with seemingly unending energy over amazing distances. Running is a part of their culture, it is a means of transportation, and it is also a social outlet and a way of staying healthy.

McDougall began researching the Tarahumara after seeing a picture of one of their members in a magazine photo. The picture showed a man running down a steep slope in his traditional Tarahumara garb and the traditional sandals that their people wear for running. He was fascinated by the photo and started to following the trail; He began exploring the history of the Tarahumara, their few appearances with modern competitive running and a mysterious character called the Caballo Blanco, who becomes a central figure in the story.

Caballo Blanco, who McDougall hoped to meet in order to talk about the ways of the Tarahumara, was at the time of their meeting in the very early stages of hoping to stage a race between some of the best ultra-runners in the modern competitive arena and some the best Tarahumara runners. The timing may have been a coincidence, but it allowed McDougall to chronicle this race that pitted Tarahumara runners on their home turf against Scott Jurek and other top runners. Born to Run faithfully tells us the story leading up to the race and then gives us the play-by-play of the race itself (in which McDougall was also a participant).

Born to Run is a fantastic journey. I found myself wondering early on in the book whether these amazing people really existed out there. Could it be that there was a group of super-runners that weren’t even on the radar screens of the running world? But the book makes clear that it is not fiction as it begins to weave together people we’ve all heard of and these super-runners from deep isolation in the Mexican canyon-lands into one exciting story.

Born to Run does take a few detours in telling us the story of the race in the canyons. McDougall tries to answer the questions that immediately pop into our heads while we’re reading this book: what do these people eat; how can they run so far; why don’t they get injured when they run as much as they do; and, how can they run up and down the sides of canyons wearing basic leather sandals? Through several chapters of the book, McDougall digs into the science that would help us understand some of these questions.

And the answers are controversial to say the least. If you accept the arguments that McDougall’s experts are making, then you would have to accept for example that most of our modern running injuries (such as shin splints and stress fractures) are caused by modern running shoes, not helped by them. You would also have to believe in evolutionary theory (and although I do, not everyone does), which the book jumps into to help us understand why humans were essentially built as long-distance running machines and (spoiler alert) that it was a combination of running and social ability that led the human race to be so successful, evolutionarily speaking.

I find many of the arguments made in this book to be quite compelling. As a running coach, for instance, I am often somewhat annoyed at people when they give other runners the advice to “plant their heels” or “get back on their heels”, because this advice always seems counter-intuitive to me. In my opinion, a runner that is not planting their heels (e.g. who is running on their forefeet) is likely in a better body position, and can run faster, than someone sitting back on their heels. McDougall’s experts make the point that modern running shoes, with their thick rubber heels, actually force us back on our heels, which is one of the things that leads to many knee and leg injuries. Their logic is that the foot was designed to work in conjunction with the Achilles Tendon and calf muscle to support the body quiet beautifully and that when running in bare feet, we land on the balls of our feet, putting us in a much better running position.

But going as far as laying all modern running injuries at the feet of modern running shoes seems a little extreme to me. I would counter that when comparing modern runners to runners of the past, today’s runners run the bulk of their mileage on pavement and concrete, which likely creates a great deal more impact on the foot than trails or dirt would have created. And additionally, such a wide variety of people now run that would have never run in the past, including people that over-weight, that this must have an impact on the plethora of running injuries that we see today.

Where ever you land on the more controversial topics discussed in this book, the debate is intriguing and interesting. There is so much good information in this book that I wished that the editors had added a category index at the back so that I could more easily find references to the many topics discussed in the book. And, while I’m asking for things from the editors, I might also add for a panel of photos, because after looking at photos of the Tarahumara on the Internet and photos taken at the race discussed, these are characters that are really helped by some good visuals.

Born to Run is a book that I will read again and I highly recommend it. If you are interested in ultra-running in the least, you will enjoy this book. But even if you are not, the writing is a joy and you will experience a fascinating new people and a great adventure in making your way through this fantastic read.

You can buy the book at Amazon.com by clicking on this link: Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen

For an interesting article and photos of the Tarahumara at National Geographic’s web-site, click here.

For a set of photos taken at the race in the book, click here.

Coach Joe English, Managing Editor
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Keating wins RNR San Antonio Half-marathon

After racing the entire 13.1 mile distance stride-for-stride, Westly Keating, a University of Texas Pan American graduate out of Pharr, TX edged out Texas A&M Corpus Christie grad Shadrack Songok of Kenya by less than a full body width at the Alamodome finish line. Both runners, making their half-marathon debuts, finished with identical times of 1:05:24.

“It feels good,” said Keating, after his first road racing victory. “But given the conditions, I was a little concerned with the marathoners having to follow. I thought he (Songok) had better leg speed, so I tried to push the pace early.”

Currently a high school Chemistry teacher, Keating was a five-time collegiate all-American at the University of Texas Pan-American. He and Shongok broke away from the other half-marathon runners after mile two, setting the pace for the lead marathon pack over the first 10 miles. Both runners are veterans on the track over 10,000 meters, each having run sub 28:25 in college.

34 year-old California resident and pre-race favorite Josh Cox finished third in 1:06:44. Cox, who set the American record over 50 kilometers at the P.F. Chang’s Rock ‘n’ Roll Arizona in January, was using the Rock ‘n’ Roll San Antonio ½ Marathon as his final tune-up for the California International Marathon in Sacramento on December 6.

“I’m not a great runner in the humidity,” Cox told the San Antonio Express-News after the race. “But everyone has to run in it. I came here for a good work out and I definitely got one.”

Houston’s Mary Davies, 27, won the women’s half-marathon with a 1:18:16. Defending ‘Texas Showdown’ champion Melisa Christian of Dallas finished second in 1:18:31. Allison Macsas of Austin rounded out the top three in the half-marathon with a time of 1:18:58.

“It was a little humid,” said Davies, who is originally from New Zealand but now lives and trains in Houston. “Some of the marathoners who train in Seattle or up north said it was a lot harder.”

San Antonio resident Daniel Jess won the ‘Texas Showdown’ for the marathon in a time of 2:36.58. Jess, who finished fourth at the Rock ‘n’ Roll Chicago Half Marathon in August, was well off his pre-race goal of breaking 2:25, but did manage to finish after dropping out of the October 11th Chicago Marathon at 18 miles in near-freezing temperatures reminiscent of inaugural Rock ‘n’ Roll San Antonio in 2008.

“The conditions out there were tough,” he said, not knowing for sure if he was the first Texan to cross the finish line. “Nobody passed me over the last half of the race, I just tried to run my pace. It was a great event; I’m looking forward to improving my time at my next marathon.”

Jess, who took home $2,000 for the ‘Texas Showdown’ along with $500 as the top finisher from Bexar County, won the race on his mother’s birthday and his wife Lindsay is expecting the couple’s first child.

“I did it for them,” Jess added.

Kate Brown, 31, of San Antonio, TX won the women’s ‘Texas Showdown’ for the marathon. Her time of 3:01:50 was good for ninth place overall and third U.S. finisher.

Source: Competitor Group
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The race began under overcast skies and temperatures in the mid-60s, but humidity hovered at over 90 percent. Notwithstanding, American half-marathon winner Westly Keating and runner-up Shadrack Songok, both from Texas and running in their debut half-marathons, led the accompanying six marathon runners through a fast first 10 miles and reached the 10-mile mark in an aggressive time of 49:25, sub-2:10 marathon pace.

“I wasn’t concerned by the early pace because I felt comfortable,” said Koech, whose $17,500 first place prize equates to 1.26 million Kenyan schillings. “I’m looking forward to coming back next year to defend my title at this race.”

After reaching the 10.7-mile-mark where the half-marathon and marathon courses split off from one another, the six marathon runners increasingly slowed their pace reaching the half-marathon point in 1:05:39. The pack stayed together until just after the 19 miles when Koech made his move running a 4:56 20th mile to gain an initial six second advantage over eventual third place finisher James Boit, which surprised his better credentialed compatriots.

He remained on course record pace through 25 miles, but he began to suffer the effects of the fast early miles and rising temperatures. It was a difficult second half as Koech ran a split of 69:00 with a 5:45 final mile, falling just three seconds shy of the course record. None of his challengers had the firepower to close the gap that Koech had built.

“I didn’t care about the time; winning was awesome. It’s been a struggle living in America with little money,” said Koech, whose injuries over the last two years had been misdiagnosed and eventually cost him his sponsorship contracts.

He is married to two-time Rock ‘n’ Roll Virginia Beach Champion Edna Kiplagat, who was planning to run in San Antonio but was unable to come to San Antonio due to visa difficulties.

Washington’s Drew Polley was the top American, coming in eighth with a time of 2:20:59 in his debut marathon.

In the women’s race, Tatiana Pushkareva of Russia won in a time of 2:30:30, over four minutes ahead of countrywoman Svetlana Ponomorenko, who finished second in 2:34:57. It was the second Rock ‘n’ Roll Marathon Series victory of the year for Pushkareva, who also won the Country Music Marathon in April.

“After we hit the half marathon I was confident; I was running my pace,” said Pushkareva, who finished fourth last year in San Antonio. “I love the Rock ‘n’ Roll Marathon.”

Polish Olympian Dorota Gruca finished third in 2:36:07, while Russia’s Albina Gallymova was fourth in 2:40:38. Kenya’s Evelyn Lagat rounded out the top five finishers with a time of 2:42:28.

“I felt I ran well today,” said Gruca, who represented Poland in the marathon at last year’s Beijing Olympics. “I’m looking forward to running faster in my next marathon. It was a little lonely with no one really in front or behind me during the race. Finishing on the podium was my goal and I achieved it.”

Becca Prichard of Charleston, SC was the top American woman, finishing in seventh place with a time of 2:52:51.

The race had nearly 26,500 starters from all 50 states and 23 countries. Temperatures were in the mid-60s at the start line, a stark contrast from the extreme cold that greeted runners in 2008, the event’s inaugural year. The first hour and 50 minutes of the race were held under cloudy skies, with the sun only coming as the elite winners crossed the finish.

The third annual Rock ‘n’ Roll San Antonio Marathon & ½ Marathon is set for Sunday, November 14, 2010.

2009 Rock ‘n’ Roll San Antonio Marathon Elite Results
Men
Gilbert Koech, 29, Kenya, 2:14:39, $17,500
Laban Moiben, 26, Kenya, 2:15:21, $,8,000
James Boit, 30, Kenya, 2:15:43, $4,000
Joseph Mutinda, 31, Kenya, 2:16:00, $2,000
Noah Talam, 26, Kenya, 2:17:43, $1,500

Women
Tatiana Pushkareva, 24, Russia, 2:30:30, $17,500
Svetlana Ponomorenko, 40, Russia, 2:34:57, $,8,500
Dorota Gruca, 39, Poland, 2:36:07, $4,000
Albina Gallymova, 45, Russia, 2:40:38, $2,250
Evelyne Lagat, 29, Kenya, 2:42:28, $1,500

Source: Competitor Group
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Leading the women’s field is returning ‘Texas Showdown’ Champion for the half-marathon Melisa Christian of Dallas. Christian owns a personal best of 2:42:07 from in her ninth place finish at the 2007 ING New York City Marathon, which qualified her for the 2008 U.S. Women’s Olympic Marathon Trials in Boston. She recently won the Dallas Running Club Half Marathon on November 1st with a time of 1:18:11.

“I really liked the (San Antonio) course,” said Christian, who will compete in the half-marathon. “It was well laid out, and with all the participants, it was impressive how well the event was organized. My training has been going great and you never know what can happen on race day. I’m hoping we have perfect weather like last year.”

The elite women’s field features veteran runners who have performed well at past Rock ‘n’ Roll Marathons. Russia’s Tatiana Pushkareva, 24, finished fourth in San Antonio last year with a PR of 2:34:55 and won the 2009 Country Music Marathon in Nashville. Countrywoman Svetlana Ponomorenko, 40, won the 2008 Country Music Marathon. She returns to Texas as a master’s runner after winning Dallas Marathon in 2006 with a PR (personal record) of 2:29:55.

Expected to join them in the lead pack is 2008 Olympian Dorota Gruca of Poland. Gruca, who trains in New Mexico, finished 30th in Beijing Olympic Marathon with a time of 2:33:32. She owns a marathon PR of 2:27:46 when she finished 13th at the 2005 World Championships in Helsinki, Finland. Kenya’s Evelyne Lagat has a personal marathon best of 2:42:14 from a 7th place at the 2009 Houston Marathon. The sister of U.S. distance great Bernard Lagat, she finished 6th at the ING Philadelphia Distance Run September 20th in 1:12:25.

In the men’s race, American Kyle O’Brien returns to San Antonio to run the marathon after finishing 4th overall in last year’s half-marathon. O’Brien runs with the Hansons-Brooks Distance Project in Rochester Hills, Michigan and owns a marathon PR of 2:15:13 set in Chicago 2007. A 10-time Ohio Valley Conference champion in track and cross country, O’Brien represented Team USA in the marathon at the 2007 World Championships in Osaka, Japan.

His competition includes runners familiar to the Rock ‘n’ Roll Marathon Series. Leading the strong international field, will be New Zealand Olympian Mike Aish. Aish won the 2008 P.F. Chang’s Rock ‘n’ Roll Arizona Marathon, along with won 12 National NCAA Division II titles at Western State College in Colorado. Looking for his second Rock ‘n’ Roll Marathon victory in 2009 will be Kenyan Peter Omae, who won the inaugural Rock ‘n’ Roll Seattle Marathon in June.

Fellow Kenyans expected to challenge with Omae, include Joseph Mutinda, Noah Talam, Sammy Kiplagat and Laban Moiben. Talam showed 3rd at the Country Music Marathon in April and is hoping to better his PR of 2:14:54 set at that race. Muntinda, 31, finished 3rd in the LALA Marathon in Mexico earlier this year running a PR of 2:13:19 on the way. Kiplagat won the Dallas Running Club Half Marathon in 1:05:53 earlier this month, while Moiben, the 2008 Los Angeles Marathon champion, recently won the Vulcan 10km in Birmingham AL, and has a 2:13:50 marathon PR from 2008.

Up-and-coming Ethiopian Amare Mulu rounds out the favorites in the men’s field. Mula won the 2008 Ljubljana Marathon in Slovenia with a time of 2:14:41. At only 22 years old, Mulu will be contesting his third marathon of 2009 in San Antonio. He finished 8th in Turin, Italy in April, before placing 5th on September 27th at the Warsaw Marathon in Poland.

Leading the half-marathon field is U.S. 50k record holder Josh Cox. Cox, who set the 50k in January at the P.F. Chang’s Rock ‘n’ Roll Arizona, is approaching the 13.1-mile race as a tune-up for the California International Marathon, to be held in Sacramento on December 6th.

“I’m always hoping to win,” Cox recently told Competitor Magazine. “I’d also like to run a PR. I don’t want to totally go to the wall, but I really want to run a fast time, because the faster I can run in San Antonio, the easier the first half will feel at Cal International. If I can run 1:02, 1:03 in San Antonio, coming through the half in 1:05, 1:06 in Sacramento will feel really pedestrian.”

Locally, Daniel Jess of San Antonio is expected to contend for the top prize in the ‘Texas Showdown’ for the men’s marathon. Jess finished 4th in the men’s race at the inaugural Rock ‘n’ Roll Chicago Half Marathon in August with a time of 1:10:33.

“Rock ‘n’ Roll Chicago was great, my goal was to run under 1:11:00,” said Jess, who ran track and cross country at Indiana University. “I’ve slowed my training down from 120 miles and have had a couple 100 mile weeks over the latter half of October. My goal is to break 2:25, and eventually 2:19 to qualify for the 2012 Olympic trials.”

The winning time for last year’s showdown marathon was 2:26:28. Jess recently returned to running and triathlon after recovering from a cornea transplant a couple of years ago. His sub 1:11 half marathon qualified him for the top-100 at October’s Chicago Marathon, but the cold weather forced him to drop out after 18 miles.

“I felt I was in really good shape for Chicago and was on pace for 15 miles, but I could never get warm,” he said, referring to the chilly start line temperature of 33 degrees. “I knew San Antonio was coming up and so I decided to look at it as an 18 mile tempo run. I’m looking forward to challenging for the Texas Showdown prize.”

The ‘Texas Showdown’ is open to all Texas runners and features a guaranteed purse of $11,500 for Texas athletes. The top male and female from Texas will receive $2,000 for the marathon and $1,000 for the half-marathon. In addition, a $350 time bonus will be awarded to any Texan participant who runs the marathon under 2:31 male/2:56 female or the half-marathon under 1:08:30 male/1:17 female, but does not win any prize money. To qualify for the Showdown’s prize purse, runners must have been a permanent resident in the state of Texas as of November 15, 2008.

Source: Competitor Group
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In this episode:
— Can running be addictive?
— When is too much running, too much?
— What is a streak runner?
— Is Coach Joe thinking of going streaking?

To watch the video, just click the play button in the video window below.

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Season 2 will bring you 30 more episodes so stay tuned every Thursday on Vimeo, Facebook and on www.running-advice.com.

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Meb Keflezighi wins Rock N Roll San Jose 2009

The win gave Keflezighi the USA marathon championship and his fourth national title of 2009, and he became the first American man to win in New York since Alberto Salazar’s 1982 victory in 2:09:29. He earned a total prize-money payday of $170,000, including $130,000 for the overall win and an additional $40,000 for the U.S. title. He also finished atop the USA Running Series rankings for 2009, earning an additional $6,000.

In one of the strongest men’s fields ever in New York, Cheruiyot placed second, 41 seconds back in 2:09:56, with Olympic silver medalist and two-time world champion Jaouad Gharib of Morocco third in 2:10:25. In total, Sunday’s field included 14 men with personal bests under 2:10, including two-time New York champion Marilson Gomes dos Santos and 2004 champion Hendrick Ramaala.

Ryan Hall placed fourth overall in 2:10:36 to take second in the USA championship race, with Jorge Torres 7th overall in his marathon debut, in 2:13:00. Among Americans, Nick Arciniaga was eighth overall in 2:13:46, Abdi Abdirahman ninth in 2:14:00 and Jason Lehmkuhle 10th in 2:14:39, putting six Americans in the top 10 for the first time since 1979.

“It’s a great day for American running and for USA Track & Field,” said USATF CEO Doug Logan. “Based on the consistent upswing in our long-distance performances, we knew it would only be a matter of time until our men won another major marathon. We applaud Meb, and all our athletes today, for a great race. I promise that we will not have to wait 27 years for another victory.”

Late-race surge
The men’s lead pack went out at a modest pace, running a roughly 5:10 per mile for the first two miles. As the pace gradually quickened, five Americans stayed with the lead pack – Meb, Hall, Torres, Abdirahman and Bolota Asmerom. Meb and Hall led the pack through 11 miles in 54:38 as Abderrahime Bouramdane of Morocco, the 2008 Boston Marathon runner-up, threw in periodic surges that eventually were covered by the pack.

Coming onto Manhattan’s First Avenue, at 16 miles, Ramaala led a break of four men that quickly returned to a 10-man pack. Abdirahman briefly took the lead in the 17th mile, after which point the lead pack began to string out.

A 4:37 split for mile 18 whittled the lead group to six, with Meb the lone American as Abdi, Hall and Torres fell back to eighth, ninth and 10th. Past 30 km, it became a four-man race, with Cheruiyot, Bouramdane, Meb and James Kwambai of Kenya, Cheruiyot’s training partner and a past runner-up at Berlin, Boston and Rotterdam.

Meb made his move at 35 km, covered in 1:47:20, with only Cheruiyuot following him. The two men first ran shoulder-to-shoulder before Meb tucked in behind the tall Kenyan. A few minutes later, Cheruiyot motioned for Meb to take leading duties, but the experienced American wasn’t having it.

Having placed second in New York in 2004 and third in 2005, Meb was running for the win.

When he moved to the lead at mile 24, reached in 1:58:23, he intended not to relinquish it. He had four seconds on Cheruiyot, and that margin only increased as the finish neared.

Running alone for the final stretch in Central Park, Keflezighi celebrated his first career victory at the marathon distance, paid tribute to Shay, and celebrated the return of Americans to the top of the podium.

Tulu wins women’s race
In a race that was expected to be little more than another coronation for world record holder Paula Radcliffe, Ethiopia’s Derartu Tulu emerged a surprise winner. With a conservative pace from the gun, the women’s lead pack eventually whittled down to Christelle Daunay of France, Ludmila Petrova of Russia, Radcliffe and Tulu. It was a quartet of experience, with all four women over 34: Daunay is 34, Radcliffe 35, Tulu 37 and Petrova 41.

Struggling with tendonitis behind her knee , Radcliffe began to flag in the final miles, and it came down to a two-woman race between Petrova and Tulu, a two-time Olympic gold medalist and one-time bronze medalist at 10,000 meters. Shortly before turning into Central Park, with about 600 meters remaining, Tulu pulled away to win in 2:28:52, with Petrova second in 2:29:00 and Daunay third in 2:19:16. Radcliffe was fourth in 2:29:27. Magdalena Lewy Boulet was the top American woman, placing sixth in 2:32:17.

Joan Benoit Samuelson on Sunday became the fastest female marathoner over age 50, finishing in 2:49:09. The 52-year-old’s performance came 25 years after she became the first women’s Olympic marathon gold medalist at the 1984 Games in Los Angeles.

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Runners cross the Verrazano Narrows Bridge

In the women’s race, world record holder Paula Radcliffe felt a twinge in her knee at mile 11 and hung on with the field, but couldn’t keep up with the surging pace at mile 22. Derartu Tulu of Ethiopia went on to win the women’s race in 2:28:52. Radcliffe finished fourth.

Keflezighi pulled away from four-time Boston Marathon winner Robert Cheruiyot of Kenya in the 23rd mile and built a 41 seconds gap over the last 3 miles of the race.

A record 44,000 runners started the race today, which was run under cool conditions and light rain and winds early in the day. The rain let up near the start of the race and temperatures were in the mid-50s with cloudy skies throughout the day.

We’ll have more coverage coming soon as we compile our notes from the day.

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Here are some links to coverage on our web-site that you may want to visit to get ready for the big weekend:

2009 Television and Broadcast Coverage for New York City Marathon

Will Radcliffe make it three in a row in New York?

Olympians headline list of Americans in New York City Marathon

Joan Benoit-Samuelson returns to New York City Marathon

Ryan Hall to race in New York City Marathon

Photos from last year’s New York City Marathon:

Selected Photos from 2008 New York City Marathon Race Course

Selected Photos from 2008 New York City Marathon Starting Line

Selected photos from New York City Marathon Starting Village

Enjoy the race and look for coverage here on Monday!

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On this week’s episode:
— How does alcohol use impact running performance?
— How does tobacco use impact running performance?
— Why does it seem to be OK for some people to smoke and drink as runners?
— What are Coach Joe’s secret hangover remedies?

To watch the video, just click the play button in the video window below.

Click here to view the embedded video.

Season 2 will bring you 30 more episodes so stay tuned every Thursday on Vimeo, Facebook and on www.running-advice.com.

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