Can't Stop Endurance

2019-08-15T12:00:00.000-05:00

CSE Podcast Episode 22: An Interview with Charlie Baxter Hayden

Don't miss this great conversation with Charlie Baxter Hayden.

Charlie is a truth-seeker, truth-teller, yoga rockstar, smoking fast runner, world-class ultra pacer and one of our favorite people.
Tune in and subscribe on all your favorite podcast apps.

CSE Podcast episode 8: Kirsten Scheel Interview

2019-01-15T08:47:00.001-06:00

This is a great chat with Kirsten Scheel. Kirsten is a gifted runner with a great story and even better personality. We discuss her progress as a runner and athlete and her quest to become a faster, smarter runner.

Listen and subscribe on iTunes: Can't Stop Endurance Podcast episode 8: Kirsten Scheel

Coach Kevin has been running & racing for 38+ years.

Follow Coach Kevin on Instagram, Facebook & Twitter

Tune into the Can't Stop Endurance Podcast on iTunes or Stitcher

Post-Race Analysis For Smart Runners

2018-12-04T14:25:00.000-06:00

How was your race? How did you feel? What went right? What went wrong? Are you taking responsibility for your result or are you making excuses?

The post-race analysis is crucial to your ongoing improvement as an endurance athlete.

Don't make rash judgments on your performance in the first 24 hours post-race. Let the emotions (positive and/ or negative) settle down. Then do an honest self-evaluation. What made the race a success? Did you hit your goal time? Was it a PR? Did you complete a distance for the first time? Was finishing the ultimate goal? Was your performance good considering race day conditions? Was your race day focus good/ bad? How was your training... really?

What went wrong?

Did you go out too fast? This is the #1 error. Most runners go out too fast. Proper pacing takes a tremendous amount of discipline & patience. You learn this in training.
Did you pick a goal that did not realistically reflect your current fitness? What evidence from your training did you use to pick your racing goal? Was it sound and scientific? Or a wild guess?
Did your ego/ impatience/ adrenaline get in the way? Happens to all of us. Don't compare your fitness, results or race pace to anyone else. Focus on YOUR race.
Did you stray from your nutrition/ hydration plan? Sometimes we just forget to eat and drink. Many runners do not take the opportunity in training to figure out exactly what works for them.
Did you think that lingering injury would magically disappear during the race? Did you think the rules of injury/ recovery don't apply to you? Runners Are Dumb

What went right?

You hit your goal performance? If so, document everything in your training log and your race recap so you can repeat the formula next time. You obviously did many things right. You stayed injury free. You can tweak things with each training cycle as goals, fitness and experience change. But you have the basic blueprint for your own personal success.
Average weekly mileage
Injury prevention methods
Nutrition
Fueling
Recovery
Race goal & strategy

What would you do differently? Whether you judge the race "great" or "poor", there are always
things to tweak for the next training cycle and race.

Do you need more consistency?
Do you need more race-specific pace work?
More/ less speedwork? Running Fast to Race Fast
Tempo runs?
More/ fewer long runs?
Clean up your diet to get close to ideal "racing weight"? Every pound helps.
Find the root cause of your injury and FIX it.
Listen to credible sources of training & racing advice?
Find a training group. There are many advantages to groups: advice, camaraderie, distraction, safety.
Hire a coach to avoid many of the basic training and racing errors. Get a Coach (Or At Least Think Like One)

Learn from your races. Don't make excuses. Don't keep making the same mistakes.

Coach Kevin has been running & racing for 38+ years.

Follow Coach Kevin on Instagram, Facebook & Twitter

Tune into the Can't Stop Endurance Podcast on iTunes or Stitcher

Trust The Taper

2018-11-16T08:59:00.000-06:00

You have been training for months with your goal race on the horizon. You followed your training plan to the letter and scrutinized every workout. Now, with just a few weeks left until race day you are very near peak fitness. You must resist the urge to hit the panic button and try to cram in some extra mileage or speedwork. You want to maintain your fitness and rid your body of the accumulated fatigue that has been living deep inside your muscles. You cannot make any meaningful improvements in these last two weeks but you can do plenty of damage.Trust the taper.

Depending on your experience and health the recommended length of a proper taper for a marathon is 14 - 20 days. Individual athletes respond differently to training and recovery so listen to your body.

Tapering does not mean "stop training". It does not mean we are done with our plan. Tapering is a vital part of the overall training cycle. Basically you should keep running at the same intensity but start cutting your mileage. Cut back by 20 - 25% the first week and an additional 20% the next week. This allows you to maintain your peak fitness while allowing your muscles to rest and recover. It is crucial to listen to your body. It usually speaks very clearly.

Symptoms of tapering:

Feelings of losing fitness.
Sluggishness.
Panic that the race is approaching.

These are all normal. Your body has been pushed to its limits for months and now it does not want to stop. That is your mind telling you that you are going to be out of shape in a week. Trust me... and the taper. By the middle of race week most of your nagging aches and pains will be minimized, your legs will be screaming to go for a long run and your workouts will feel extremely easy. You will be ready to race.

Coach Kevin has been running & racing for 38+ years.

Follow Coach Kevin on Instagram, Facebook & Twitter

The Can't Stop Podcast Is On The Air

2018-10-18T09:19:00.000-05:00

I love talking about running.
I love discussing training and racing strategies with other runners and coaches.
On the Can't Stop podcast that is exactly what we will be doing.
Please give it a listen and stay tuned for more!

Can't Stop Endurance podcast on iTunes

Keep Showing Up

2018-09-27T20:37:00.000-05:00

Keep showing up.

Set and reset the goals.
Set and reset the expectations.

The comeback continues but it is never a straight line.
After a few weeks of dealing with some symptoms that were similar to my pre-heart attack symptoms from 3 years ago, I was advised by my cardiologist to “take it easy” until he could look under the hood and rule out more heart issues.

It was a nervous few weeks and I will admit I was scared.

The cardiologist took a look and found nothing! My heart is in great shape.

The good news? Keep showing up. Do the work. No holding back. No excuses.
The bad news? Keep showing up. Do the work. No holding back. No excuses.

Coach Kevin has been running & racing for 38+ years.

Follow Coach Kevin on Instagram, Facebook & Twitter

Embrace the Marathon Journey

2018-08-17T06:28:00.000-05:00

We have all heard the cliché in various sports, business and life situations:

"This is a marathon, not a sprint…”

For runners, it really IS a marathon.

Twenty-six miles, three hundred eighty-five yards.

There are not any shortcuts or magic workouts to get ready to run a marathon. You can fake your way through a 5k and maybe even a 10k if you are fit. But show up to the starting line of a marathon unprepared and you will certainly hit the wall… hard.

Like any truly worthy endeavor, it takes careful, long-range planning followed by a consistent, progressive workload. Hopefully, it culminates with a sound race day strategy. If all goes well you are rewarded with a deeply satisfying personal achievement. I have learned many lessons about myself training for and racing in endurance events. I will admit that most of the lessons have come during the training. It is in training that we build the physical and mental strength that will get us through the rough patches on race day.

We find out what we are made of during the training. We prove it on race day.

Embrace the journey of training. Look forward to those weekly long runs as the major building blocks of your training foundation. Don’t miss the personal epiphanies along the way. Welcome the opportunity to find out what you are made of.

Ninety-nine percent of the population never takes that chance to push themselves to the mental and physical edge.

Get out of the bleachers and into the arena. Do not be afraid to prove yourself!

Run Smart. Train Hard. Race Fast

St Jude Heroes 2018!

2018-07-27T17:10:00.000-05:00

I Choose To Go Down Swinging

2018-07-25T21:08:00.000-05:00

Live life.

Two years ago today, July 16, 2016, that phrase took on a whole new meaning.

I am not one to celebrate gloomy anniversaries. It does me no good.

But I do remember that two years ago today I had a heart attack.

I refuse to be defined by that event or the subsequent recovery.

I refuse to give up or give in.

I refuse to whine and moan and wallow in that "why me" existence.

I choose to go down swinging.

I choose to be positive and look for the good in life and seek adventure and experiences.

How much time do any of us have left?

A day?

30 years?

Nothing is guaranteed.

So, what are you waiting for??

Set big goals.

Be kind.

Live life.

Coach Kevin has been running & racing for 38+ years.

Follow Coach Kevin on Instagram, Facebook & Twitter

St Jude Rock-n-Roll Nashville Marathon Course Preview 2018

2018-03-29T11:03:00.002-05:00

The St Jude Rock-n-Roll Nashville Marathon & Half-Marathon offers big crowds, high energy, and a scenic, challenging course. Is Nashville hilly? Yes. Are there hills on the course? Yes. Can you run a fast time in Nashville? Yes! With the right strategy and fitness, a fast time can be had. A bigger challenge, many years, is the unpredictable April weather in Tennessee. Warm temps and humidity can be tougher than the hilly course!

Course maps here: Race Maps

The Start

Arrive early. Whether you park at Nissan Stadium and walk over the pedestrian bridge, park near the start or walk from your hotel… arrive early. This race is BIG. Allow plenty of time to park, walk, stretch, visit the restroom, turn in your gear and find your start corral. Eliminate any pre-race stress caused by the crowds or traffic. Parking info here: FAQ

The course starts downtown on Broadway. Get into your pace, don’t waste energy weaving in and out of the crowds. The course begins downhill for 1/4 mile but soon turns south and uphill for a long gradual hill as you run Demonbraun out of downtown. Relax and concentrate on form as you tackle the first serious hill of the day. How does the wave start work? Read the FAQs

Music Row

When you reach mile 1.5 and turn through the Music Row traffic circle you are in the heart of the country music world. You will notice the offices of all the major record labels and recording studios as you head up 17th Ave. This area represents the largest concentration of musicians, songwriters and music producers anywhere.

Miles 3 thru 7 run out on Belmont almost to Lipscomb University. It then turns left on Clifton Lane and left again onto Lealand. The two-mile stretch on Lealand, Kirkwood, 12th Ave. contains a few of the most challenging rollers on the course. Not overly steep or long but one after another.

There is another good climb when you turn onto Wedgewood in front of Belmont College at Mile 7.

When you finally turn right onto 16th Ave you are again headed downtown and rewarded with a 3-mile net downhill stretch. If you focused on holding a steady, manageable effort on the hills you get some of your lost pace back on this stretch. You will make your way back through Music Row as you cover miles 7 – 9 and begin to see the downtown skyline. The course changes quickly as you cross over I-40 and enter downtown. A quick trip through the ultra-hip “Gulch” area of condos and restaurants leads to quiet 11th Ave. next to the railroad depot. Half-marathoners should use this flat stretch to gather themselves mentally and physically for the last 2.2 miles. Marathoners should just continue to focus and relax because the race has not really started yet.

Half-Marathon Turn

Just past mile 10.5, the half marathoners will turn towards home. A right turn onto Jefferson and a loop around Bicentennial Park leads to the right turn under the arched bridge. As you exit the underpass the State Capital is perched on the hill in front of you. After a quick left, you face the toughest hill on the course. It is not overly steep but it comes at the 12-mile mark and curves slightly to the right so you cannot see the top for a few minutes. Just stay focused because when you get to the top you are home free! You are rewarded with a long downhill across the river and you can see Nissan Stadium. When you turn into the stadium at the bottom of the hill the finish will be right in front of you.

Back to the Marathon

After the half-marathon splits away the marathon course continues on for a 4-mile loop through the MetroCenter area of mainly office and government buildings. There is a good climb (and descent) at miles 11.5 and 14.5 as you pass over I-65. At mile 16 there is a unique loop through First Tennessee Park baseball stadium. Runners will soon see the State Capital and at mile 16.5 you get to climb the long curving hill that the half-marathoners tackled earlier. Left at the top and the long downhill over the river leads you past the stadium at mile 17.

The course winds through an older residential area of East Nashville, then through an industrial part of town for about 4 miles before heading towards Shelby Park. There is not much scenery so stay focused and prepare for the final push. When you turn left onto Davidson near mile 20 you will see runners headed back downtown in their final mile. Hang on because you will be there soon. The stone gate entrance of Shelby Park welcomes you near mile 21 for a scenic loop through the park.

After a three-mile loop through the park, you once again pass the stone gate at mile 24 and hit the homestretch. There is one last small incline as you exit the park. In the next mile, you will begin to once again see the downtown skyline.

Turn right on S. 5th and you face the last challenge of the day. This last stretch on S. 5th offers up the last long steady climb of the day. You are rewarded with the Mile 25 sign at the top!

You make a left turn onto Russell and see Mile 26 in front of you. A short stretch on Russell leads you to the left turn into the stadium and the finish will be right in front of you. Like all Rock-n-Roll events, the post-race party is a great place to hang out and enjoy the post-race energy.

Other Tips:

If you stay downtown consider walking back over the pedestrian bridge to your hotel or to a taxi at the base of the bridge. The large stadium lot can get "congested".
Aid stations at these large races get congested. Don't go for the first table. Be patient and move down towards the less congested tables.
Put a change of clothes in your bag, including dry socks and comfy shoes. Warm, dry clothes can make your post-race festivities much more enjoyable.

Find out details about the event, expo, maps, parking, etc: Race Info

Coach Kevin has been running & racing for 38+ years. He has run, coached & volunteered at this event for 10+ years.

He is the National Coach for the St Jude Heroes.

Follow Coach Kevin on Instagram, Facebook & Twitter:

Do The Work

2018-03-08T10:00:00.000-06:00

The training plan said "hill repeats".

My brain said "ugh".

I'd been in the car for 5 hours. I was tired. It was chilly.
Hill repeats are hard.
I was hungry.
I told myself: "Do the hills tomorrow. An easy 6 miler is fine".

EXCUSES AND LIES!

Then I reminded myself that I have goals and expectations.
I reminded myself that I don't want to be ruled by my moods.
I reminded myself that very little good comes from the easy path.
I reminded myself that "the obstacle is the way"!

Hill repeats done!
And it was a great workout!
DO THE WORK.

Coach Kevin has been running & racing for 38+ years.

Follow Coach Kevin on Instagram, Facebook & Twitter

Me vs. Myself

2018-03-06T12:38:00.001-06:00

It's really just me against myself, right? How hard am I willing to work?
How disciplined am I willing to be?
How uncomfortable can I get?
Will I make the easy choice or will I make the difficult choice?
Do I have what it takes?
It’s a decision I get to make every day.

2018 Sylamore Trail 50K. Forward!

2018-02-19T09:52:00.001-06:00

Relentless, forward progress.
That was the theme for the Sylamore Trail 50k in Arkansas.
Conditions were brutal. Rain. Hills. Rocks. And mud. Lots of MUD.

But, that is why we do these things. That is why, in the midst of all of that struggle, I was thrilled to be out there again.

Running. Struggling. Wishing I was done. Focused on just getting to the next aid station. Keeping my ego in check. Legs in agony. Moving forward. Always forward.

I took what the day gave me. I was thankful for the opportunity to be out there getting my butt kicked. It reminds me that life is to be lived. Struggle is meant to be overcome. And I am fortunate to be out there putting one foot in front of the other. My heart attack, 20 months ago, is in my rearview mirror now. Forward is the only way.

Progress feels good!

Coach Kevin is the National Coach for the St Jude Heroes program.

He has been running & racing for 38+ years.

Follow Coach Kevin on Instagram, Facebook & Twitter:

Discipline = Freedom

2018-02-06T11:06:00.000-06:00

“Discipline is not a one-time event. Self-discipline is like building your muscle. It’s like going to the gym. You cannot go to the gym today and build your muscle. You should get a program and go slowly by slowly—that’s the way to build your muscle. And that’s the way you can cultivate your self-discipline.

Remember, only the disciplined ones are free in life. If you are undisciplined, you are a slave to your moods. You are a slave to your passions. That’s a fact.”

~ Eliud Kipchoge (one of the best & fastest

marathoners of all time)

Eliud hits the nail on the head. We are a slave to our moods?? Ouch. He is correct. This quote has stuck with me these last few weeks. It is highly annoying … that I let myself be enslaved… ruled… by my moods!

If I waited until I was super motivated to ...

get started
strength train
get to the pool
do my hill repeats
do my planks
etc, etc, etc

... I would rarely get anything done.

Why? Because... I allow myself to be ruled by my moods??? I take offense to that! It pisses me off that I allow my moods to get in my way! Am I really that weak/ unfocused/ lacking in commitment/ lazy... that I bend to the winds of my state of mind? Yes, I am. Ugh. No. Hell NO.

I MUST develop the discipline to overcome whatever mood I am in.

I don't "feel like foam rolling" today... but it is crucial to my goals and I am going to schedule it and do it... NO MATTER WHAT.

Discipline is the key! We are not always motivated. Some days we need to simply go through the motions and check the box. Get the work done. It is ALWAYS better when it gets done. We talk to our athletes a lot about strength training. The gains from the cross-training and strength training do not show up right away. It takes consistency and patience. Do not expect miracles right away. But, if you stay at it, imagine the gains possible in 3 months, 6 months, a year!

Manage yourself. Manage your time. Manage your moods. It is really the only thing we can control.

Coach Kevin is the National Coach for the St Jude Heroes program.

He has been running & racing for 38+ years.

Follow Coach Kevin on Instagram, Facebook & Twitter:

CSE 2017 Year In Review!

2018-01-01T15:00:00.000-06:00

Our CSE runners did amazing things in 2017.

Thank you for letting us be a part of your journey!

At Can’t Stop Endurance, we build customized training plans suited to individual goals, experience, and lifestyle. We take pride in teaching runners to “run smart” and helping them to achieve their peak performance. With 35+ years of personal endurance experience and 10+ years of coaching, we have the expertise to help you get there.

Take your running to the next level in 2018 and let your results do the talking.

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Coach Kevin is the National Coach for the St Jude Heroes program.

He has been running & racing for 38+ years.

Follow Coach Kevin on Instagram, Facebook & Twitter:

Trail Running Builds Better Runners!

2017-12-14T14:37:00.000-06:00

Trail running is awesome. I really think it is one of the joys of running.

There are so many benefits to be gained for runners:

Easier on the body - this is a big one. Much less pounding. Does your body need a break from the road? Off-road running is so much more forgiving to your joints and bones.

More Mileage = bigger endurance base = better performance at every distance. Many runners can increase their weekly mileage 20 - 50% by running the majority of their miles on the trails. Less damage from the hard surfaces = quicker recovery with less aches and pains. During the winter, when all of my miles are on the trail, I can get up to 70 miles per week and feel less achy than when I run 40 on the roads.

Improve Your Running Form - Sloppy, lazy form on the trails is usually solved by a few falls. If you do not learn to pick your feet up you will trip over rocks and roots. This attention to form also tends to get us closer to a mid-foot/ forefoot strike in order to stay "light-on-our-feet". A loping, slow cadence heel-striker will struggle on the trail.

Increased Strength and Range of Motion - because no two steps are exactly the same on the trail, you develop more strength in your hips, ankles and feet. Stepping up, over and beside obstacles improves overall stride-power, on-road and off. Lateral strength is typically lacking in runners. Trails help build lateral strength.

The Beauty of A Winter Morning Run in the Woods - and the lack of wind-chill makes a trail an inviting route on a cold, windy day.

No Cars!

No access to trails? Find a park and run on the grass. Do a portion of your weekly mileage on your local running track. Dirt or crushed gravel roads are also great options. Be creative and seek out those soft surfaces.

The typical excuses for not running trails:

It's inconvenient. "I do not want to drive to the trails or park when I can just walk out my front door." Is it worth more mileage and fewer injuries?

I am afraid of tripping and falling. So am I, but I pay attention to my form and to the trail. The chances are I will fall again. This response comes from the same runners who are not afraid of traffic, pollution, a stress fracture or other ailments associated with too many road miles!

It hurts my ankles. No, your ankles are weak and the lateral movement makes them sore the first few times. Trail running can actually strengthen your ankles and feet.

Who should be on the trail? Everyone!

Year round long runs: some runners do the majority of their long runs on the trail. It reduces the aches and pains and allows more mileage which leads to a bigger, stronger aerobic engine.

Winter (off-season) long runs: many runners spend the winter building big aerobic mileage on the trails which helps fuel their spring and summer road racing.

Variety! Get to the trail a few times each week or month for a change of pace, focus, and scenery.

Coach Kevin is the National Coach for the St Jude Heroes program. He has been running the roads and trails around town for 38+ years.

Follow Coach Kevin on Instagram, Facebook & Twitter:

CSE Named "Top 50 Running Blog You Should Be Following"

2017-12-12T17:17:00.000-06:00

It is always cool to be included on a year-end "best running blogs" list!
Thanks to Footwear Dynamics for featuring Can't Stop Endurance in their

"Top 50 Running Blogs You Should Be Following in 2018"

The list is full of good running blogs with a little something for everyone.

I feel like they summed us up pretty well with their intro to CSE:

"The author of this blog has been running for a lifetime. Just about every distance you can imagine, even into ultra running and triathlons. He’s a certified coach and shares his hard-won experience with his readers, along with a positive attitude!"

Coach Kevin is the National Coach for the St Jude Heroes program. He has been running for 38+ years.

Follow Coach Kevin on Instagram, Facebook & Twitter:

2017 St. Jude Memphis Marathon Course Preview

2017-10-27T11:28:00.002-05:00

The St. Jude Memphis Marathon Weekend is a unique event that draws runners from around the world. When you combine the amazing work and outreach of an organization like St. Jude Children's Research Hospital with the race expertise of the Memphis Runners Track Club you get a world-class race. This year's event will draw nearly 20,000 runners for the Kid's Marathon, 5K, 10K, half-marathon and marathon combined. The race venue is located in the heart of downtown Memphis at Autozone Park, the home of the AAA Memphis Redbirds baseball team.

Race Preparation
The course is not flat... but it is not hilly either. There are some gently rolling hills throughout with a few key, short, overpass inclines to negotiate. A slightly rolling course can actually help your performance because your legs do not get set in the same exact range of motion. If you train on some rolling terrain and get familiar with maintaining a steady effort you can run fast at St. Jude. If you look closely at the elevation chart the actual elevation gains are minimal. Personal bests and Boston qualifying times are very common.

Race Day Logistics
The race venue is Autozone Park in the middle of downtown Memphis. For those staying at a downtown hotel, it is a simple walk to the starting line. There is ample parking available at surface lots and parking garages. Arrive early for the best spots and to avoid the traffic congestion and street closures associated with the St Jude 10K, which starts at 7:15.

Start Times for 2017:

10K: 7:15 a.m., wheelchair start 7:10 a.m.
Marathon: 8 a.m., wheelchair start 7:55 a.m.
Half marathon: 8 a.m., wheelchair start 7:55 a.m.
5K: 8:50 a.m., wheelchair start 8:45 a.m.
Kids marathon: 1:30 p.m.

Autozone Park has covered areas in case of inclement weather, restrooms and is the location of bag check and the finish line. The St Jude Heroes VIP Lounge offers a first-class experience pre and post-race!

In order to allow for parking, walking, restroom visits, bag check and walking the 2 -3 blocks to your start corral you should plan to be downtown no later than 6:15 a.m.
(Tip: be sure and put some dry clothes and shoes in your gear check bag. You will get chilled quickly post-race. I see runners every year walking around shivering because they did not bring a change of clothes.) You can only use the race-provided, clear plastic bag for bag check.

Spectators: If you are not intimately familiar with the course and the streets of downtown and midtown Memphis I strongly encourage you to remain downtown. Trying to drive out to see your runner on the course can lead to closed streets, traffic jams and the inability to get back downtown to see them finish. Watch the start on Second St. Then walk 2 blocks west to Front St. and see the runners pass by mile 4. The half marathoners will then finish inside Autozone Park on the field. The marathoners will pass the stadium area, on Danny Thomas Blvd. near Monroe, again near miles 23.5 and 25.5. This is an awesome place to cheer on those marathoners!

The Start

St Jude uses a wave start system that works very well. By staggering corrals by two minutes each runner gets a smooth start and is able to get up to race pace quickly. If you seed yourself correctly it is a great system. Look for the pace markers in each corral. It is simple. A slow runner too far up will get trampled and a fast runner too far back will be negotiating slower traffic.

The race begins on Second St at Monroe. The start corrals stretch all the way back to Beale St.

The Early Miles - Downtown
The first miles meanders through downtown and the South Main district. The streets are wide and you should have no problems with crowding. Watch for rough road in the first mile. You will soon be turning right onto Riverside Drive near mile 2.7. One of the best views of downtown Memphis and the Mississippi River greets you as you run down Riverside Drive. Take advantage of this nearly one mile downhill all the way to Beale St.

The Beale St Hill
Once you turn right onto Beale St., near mile 3.7, you face the first real obstacle of the course. The short, but steep, climb up the river bluff will get your attention. Relax and do not push too hard. It is too early to max out your heart rate. It is only two short blocks (about 275 yds).

You will pass the Bass Pro Pyramid at mile 5 and then make your way through the St Jude campus

If being cheered on by the patients, families, and caregivers at St. Jude does not put a lump in your throat... nothing will.

Heading East
After you exit the St. Jude campus onto North Parkway, at mile 5.5, you get a straight, two mile shot, out a tree-lined, relatively flat stretch, except for... the I-240 overpass at mile 6.7... and the Cleveland underpass just past mile 7.2.

Miles 6 - 9

Get out of the curb lane!
Half-Marathon: Steady & focused. Get ready for the final push.
Marathon: Relax. Easy. No Stress.

Mile 11 - The Split

The course splits near the 11-mile mark at Madison & Cleveland.
Half Marathoners will turn left and head towards Union.
Marathoners will turn right. IMPORTANT… marathoners should be mentally prepared for a drastic drop off in the size of the race.

Mile 11 CUT-OFF!

At 11:20 am, ALL runners will turn left to finish the half-marathon. This cut-off is based on the last runner starting at 8:40 am and maintaining a 14 minute pace through 11 miles.

The half -marathoners will turn left on Cleveland and then right on Union. The "Heartbreak Hill" of this course is the long, steady hill over I-240 at mile 11.5. Save a bit of energy for this climb. At mile 12.5 the half-marathoners turn right on Marshall, at Sun Studios.

This intersection is significant in the history of music. Sun Studios is where Sam Phillips first recorded Elvis, Jerry Lee Lewis, Howlin' Wolf, BB King, Ike Turner, Carl Perkins, Johnny Cash, Roy Orbison and invented the rock-and-roll sound.
Then left on Monroe and a nice, quarter-mile downhill all the way to the stadium and finish line.

The Marathon Continues...
Marathoners turn right on Cleveland at mile 11 and head north, for miles 12 - 16, through several beautiful neighborhoods around Rhodes College.

Mile 15 - 18 The Transition

Make sure fueling & hydration are on track.
Pay attention to form & cadence.
Get focused & ready for the battle ahead.

Miles 18 - 22 offer quiet residential streets through the historic Central Gardens area of midtown. There are no hills to speak of in the neighborhood. Once runners turn onto Peabody they are finally headed back downtown. The 2.5 miles on Peabody and MLK Blvd have some rolling hills but nothing too long or steep.

Expect it to start getting hard!
Focus on the BASICS: fuel, hydration, form.

Miles 23 - 26 wind back through downtown just east of Autozone Park. Spectators can stand on Danny Thomas Blvd at Monroe and see runners passing miles 23.5 and 25.5. This is where marathoners really need some postive feedback!! Once runners pass this spot there is time to walk back to the stadium to see them finish.

Expect it to be very, very hard.
Welcome the struggle.
THIS is why you ran all of those miles!

...and FINISH!

After You Finish
Once you finish and receive your medal you make your way from the baseball field up the stadium stairs to the concourse. The concourse level will be very crowded with tired runners, family and friends. I encourage you to go straight to bag check and get your warm, dry clothes. Then head for the "runners-only" food area to refuel. Have your family meet you on the stadium plaza. Another great feature: the stadium locker rooms are open to runners to shower and change. Be sure and bring a towel.

Other Tips:

The Race Expo and Packet pickup are located at the Memphis Cook Convention Center on Thursday and Friday. The expo has grown along with the race and typically has a good assortment of exhibitors. If possible go on Thursday to avoid the crowds. If you do not arrive until Friday go as early in the day as you can. **Runners MUST bring ID and pick up their own packet.
Caution: There is NO race day packet pickup. Like most major marathons, race day logistics do not allow for number and timing-chip pick up.
The MRTC provides Pace Groups with goal finish times from 3:00 to 5:45. No sign-up is required. Just look for the start corral that corresponds to your goal pace. There will be a volunteer "Pacer" in a bright yellow shirt running with a sign displaying their goal pace. They typically do a great job.
Aid stations with clocks, water, PowerAde, Nuun and porta-johns at every mile.

The St. Jude Memphis Marathon and Half-Marathon provides runners with an excellent running experience. They know what runners need and make sure they cover all of the details. If you are looking for a fun, scenic marathon where you can run a good time you should give St Jude a try.
For detailed race info visit the St. Jude Marathon website.

Coach Kevin is the National Coach for the St Jude Heroes program. He has raced/ coached on the various versions of this course for nearly 30 years! His PR was also run on this course.

Follow Coach Kevin on Instagram, Facebook & Twitter:

MRTC Winter Off-Road Series Race #4 - 10K at Shelby Farms Park

2017-02-20T22:21:00.000-06:00

The finale of the Winter Off-Road Series (WORS) is Sunday, February 26th at Shelby Farms Park.
The course at Shelby Farms is a great combo of single track trail through woods and open fields, jeep road and grass. It roughly follows the Tour De Wolf trail through the park. Depending on your perspective this could be a cross-country race with some trails or a trail race with some cross-country running.

10K Race Strategy:

Seed yourself correctly at the start. If you have spent the first 3 WORS races getting passed the entire time... start further back! If you found yourself passing runners the entire race... start further up!

This course doesn't have the twisting, technical trails of Stanky Creek, but it does have a steady dose of rolling hills. Go out too fast and you will pay the price in those later miles. Forget your GPS watch and pace! In trail/ cross country racing your pace will be all over the place. It is more important to run off of perceived effort.

Be patient during the uphill start and the first mile through the woods. You will soon be on the gravel jeep road with plenty of room to pass. This conservative approach will make for a stronger finish.

With a course full of rolling hills (no big long climbs!) you want to use quick, light steps going up the hills and push down the hills with quiet, fast steps to eliminate the pounding and make use of the free speed that gravity provides.

The wooded sections of the trail are narrow with plenty of roots and ruts. Call out the big holes for your fellow runners. Be patient and courteous if you need to pass on the narrow trail. Work together to "yield" and "merge" and everyone gets to the finish line faster!

The course is marked with flags. Keep the flags on your right and any trail splits will be marked with pink construction whiskers.

Carry Identification: this is a good rule to follow on EVERY run. Get a RoadID or similar product. For a race you can write important information on the back of your race bib. It can make a big
difference if there is an emergency.
Packet Pickup: Please pick up your race packet early! NOTE: Packet pickup will only be on Sunday from 12:30-1:45, but shirt pickup will be before and after the race.
Parking: arrive early for the best parking options! There is plenty of parking near the new Visitor's Center and Hyde Lake.
Earphones are highly discouraged due to the crowded nature of this race and the narrow trails where runners need to communicate trail obstacles.
Wave Start: Please seed yourself correctly in the wave starts. If you are not running 6 minute pace, don't line up in the front. You will get run over. If you are a faster runner, don't start in the middle or the back. You will get frustrated and be highly annoying to your fellow runners as you push and try to squeeze past.
Time Limit: There is no time limit on the race, but please be mindful of finishing in a timely manner. It is a "race' after all. Everyone that works these races are volunteers and we don’t leave until the last person crosses the finish line

Trail Etiquette:

A simple "on your left" when passing a slower runner can make it much easier for both runners.
Make a smart pass. The Tour De Wolf trail has plenty of room to pass in many areas.
Make sure you really want to pass! Nothing is more annoying than a runner passing you and then slowing down.
Trail Conditions: You do not need any special shoes. Those young cross-country runners might wear
spikes. The rest of us will be just fine in our regular road shoes. However, if it is wet or muddy, a good pair of trail shoes can offer better traction.
Mud? Yes, mud! Trail running can get dirty! You get extra style points for getting muddy! It is part of the sport.

Follow the Winter Off-Road Series on Facebook for more info.

Follow Coach Kevin on Facebook, Instagram & Twitter

Addicted To The Test of Self.

Running Coach, 35+ years of running & triathlon,

Los Locos Racing,

Ironman, Marathoner, Ultrarunner

MRTC Winter Off-Road Series Race #3 - 8K at Stanky Creek

2017-02-14T14:33:00.004-06:00

Race #3 of the Winter Off-Road Series (WORS) is at Stanky Creek. The official name is Nesbit Park, located at 5760 Yale Rd., in Bartlett, TN. This race is billed as 8K+, which means on the twisting, looping trails the closest the race organizers can get to a standard distance is 8K. In reality, the course is closer to 9K. But it really doesn't matter. Start when they fire the gun and stop when you cross the finish line. As far as pacing... run it more like a 10K than an 8K or 5 mile race.

Race strategy and tips are very similar to the strategy used at the WORS 5K at Stanky Creek.

The race starts on Yale Road, right in front of the parking lot. The first few hundred yards are on the street before taking a left and heading into the woods. Once you are in the woods, the rest of the race is mostly wooded single track trail. Please seed yourself correctly at the start to help eliminate bottlenecks and traffic jams created by runners who start too far forward. For those runners seeking a relaxing run in the woods... start back in the pack and enjoy!

The first half of the 8K is technical with plenty of twisting turns and tree roots. Watch your step and pass carefully. Be patient and courteous if you need to pass on the narrow trail. Work together to "yield" and "merge" and everyone gets to the finish line faster!

After the first few twisting miles you are headed south on the "fire road" for several hundred yards. This is a great opportunity to open up your stride and pass if needed. There is a water station at the end of the fire road just before going back into the trails.
The second half of the course is on the White Trail and heads north to the back of the park where it makes a left turn and heads back south towards the finish. This half of the course is not as twisty as the first, but it has some small ups and downs. The course is marked with flags. Keep the flags on your left and any trail splits will be marked with pink construction whiskers.

Just like the 5K, runners get to experience the infamous "water feature" on this course! Stanky Creek... the ditch... must be crossed in the last mile of the race. The ditch involves a short steep slope, a few possibly wet steps across and a short steep slope (climb) out of the ditch. The water level varies from bone dry to shin deep depending on the weather. Don't fret over wet shoes. The quickest way across the creek is straight through! Remember, trail running can be dirty... and muddy.
After the creek crossing you are just a few minutes from the finish. Don't hold back. The finish can sneak up on you as it is at the edge of the woods as you reach the parking lot.

CAUTION: If it happens to be wet on race day you have to be ready for a slippery track due to the turns and a possible mudslide into and out of the ditch. Use caution when making turns and passing. Other advice for a muddy day? Bring a clean pair of shoes for the ride home!

Packet Pickup: Please pick up your race packet early! NOTE: Packet pickup will only be on Sunday from 12:30-1:45, but shirt pickup will be before and after the race.
Parking: arrive early for the best parking options! The small parking lot will fill quickly.
Earphones are highly discouraged due to the crowded nature of this race and the narrow trails where runners need to communicate trail obstacles.
Wave Start: Please seed yourself correctly in the wave starts. If you are not running 6 minute pace, don't line up in the front. You will get run over. If you are a faster runner, don't start in the middle or the back. You will get frustrated and be highly annoying to your fellow runners as you push and try to squeeze past.
Time Limit: There is no time limit on the race, but please be mindful of finishing in a timely manner. It is a "race' after all. Everyone that works these races are volunteers and we don’t leave until the last person crosses the finish line

Trail Etiquette:

On The Trail: Once on the trail, passing other runners gets difficult.
A simple "on your left" when passing a slower runner can make it much easier for both runners.
Make a smart pass. Pick a spot on the trail with plenty of room.
Make sure you really want to pass! Nothing is more annoying than a runner passing you and then slowing down. Read more about Trail Etiquette
Trail Conditions: The Stanky Creek trails are beautiful with lots of roots and twisting turns. . You do not need any special shoes. Those young cross-country runners might wear spikes. The rest of us will be just fine in our regular road shoes. However, if it is wet or muddy, a good pair of trail shoes can offer better traction.
Mud? Yes, mud! Trail running can get dirty! You get extra style points for getting muddy! It is part of the sport.

Follow the Winter Off-Road Series on Facebook for more info.

Follow Coach Kevin on Facebook, Instagram & Twitter

Addicted To The Test of Self.

Running Coach, 35+ years of running & triathlon,

Los Locos Racing,

Ironman, Marathoner, Ultrarunner

MRTC Winter Off Road Series #2: 5K Preview

2017-01-16T15:36:00.000-06:00

Race #2 of the Winter Off-Road Series (WORS) takes off at Stanky Creek. The official name is Nesbit Park, located at 5760 Yale Rd., in Bartlett, TN but local mountain bikers long ago christened it Stanky Creek and the name stuck.

Race # 2: 5K at Stanky Creek

CAUTION

Packet Pickup: Please pick up your race packet early! NOTE: Packet pickup will only be on Sunday from 12:30-1:45, but shirt pickup will be before and after the race.
Parking: arrive early for the best parking options! The small parking lot will fill quickly.
Earphones are highly discouraged due to the crowded nature of this race and the narrow trails where runners need to communicate trail obstacles.
Wave Start: Please seed yourself correctly in the wave starts. If you are not running 6 minute pace, don't line up in the front. You will get run over. If you are a faster runner, don't start in the middle or the back. You will get frustrated and be highly annoying to your fellow runners as you push and try to squeeze past.

Trail Etiquette:

On The Trail: Once on the trail, passing other runners gets difficult.
A simple "on your left" when passing a slower runner can make it much easier for both runners.
Make a smart pass. Pick a spot on the trail with plenty of room.
Make sure you really want to pass! Nothing is more annoying than a runner passing you and then slowing down. Read more about Trail Etiquette
Trail Conditions: The Stanky Creek trails are beautiful with lots of roots and twisting turns. . You do not need any special shoes. Those young cross-country runners might wear spikes. The rest of us will be just fine in our regular road shoes. However, if it is wet or muddy, a good pair of trail shoes can offer better traction.
Mud? Yes, mud! Trail running can get dirty! You get extra style points for getting muddy! It is part of the sport.
Aid Stations: Aid stations? It is three miles! Leave your hydration packs, water bottles and energy gels at home and just run!

Follow the Winter Off-Road Series on Facebook for more info.

Follow Coach Kevin on Facebook, Instagram & Twitter

Addicted To The Test of Self.

Running Coach, 35+ years of running & triathlon,

Los Locos Racing,

Ironman, Marathoner, Ultrarunner

2017: Let's Do This

2017-01-02T16:25:00.000-06:00

If I live the life I'm given, I won't be scared to die" - The Avett Brothers

I have written "Year in Review" blog posts in the past. Some are celebrations of a big personal running year. Some have been a recap of outstanding performances by CSE athletes.

2016 was a year of big events. Depending on the view I choose it was a year of setbacks or a year of triumph. A friend recently commented: "I am not sure how you survived 2016". The comment surprised me. 2016 was certainly one of the pivotal years in my life. There were no PRs, no age group wins, no epic races. In fact, there were no races at all. I missed the entire 2016 racing season. That has not happened in 35 years!

I guess it comes down to the old saying: "We aren't defined by what happens to us... we are defined by how we react."

What happened in 2016?
My mother passed away in February. I got married in April. My daughter graduated from high school in May. I had a heart attack in July. My daughter moved 6 hours away to college in August.
My fitness level started over from scratch in September.

Ok, based on that list I can see why someone might think it was a challenging year. That is not the way I see it or the way I experienced it. It was a rollercoaster of a year emotionally. But life goes on. My daughter's success and my marriage were emotional peaks! The health scare was a physical and emotional struggle.

Life is really good. And happy.

I follow two cardiac groups online for information and support. One is full of people posting about how to survive, how to thrive, and how to live a full life as a cardiac survivor. These people celebrate their achievements and discuss their next big goal.
The other group is full of whining, pouting, self-pity and people victimized by their cardiac condition. They complain about their condition, they commemorate the anniversary of their setbacks, they wallow in their inability to do anything.

I know, for damn sure, which group I want to be part of!

So, 2016? Yes, it was quite a ride. But now we head into 2017.

Will I race again? Absolutely. I still have many big goals out there to achieve. How many of them will I be able to snag? I don't know. How competitive will I be again? Not sure. But I am going out fighting like hell. I will work hard this year to get in the best possible shape I can. Will it be good enough? Good enough to place in my age group again? Hopefully... but maybe not. Will I be able to get back to my former shape and tackle Boston, Ironman and Leadville again? We will see. I think about those goals every day. Whatever happens... I will work as hard as I can to get the most out of myself... and life. I cannot do more than that and I will accept the results with gratitude.

Follow Coach Kevin on Facebook, Instagram & Twitter

Addicted To The Test of Self.

Running Coach, 35+ years of running & triathlon,

Los Locos Racing,

Ironman, Marathoner, Ultrarunner

MRTC Winter Off-Road 3K Preview

2016-12-14T08:58:00.000-06:00

The Winter Off-Road Series (WORS) kicks off with the 3K at Overton Park. The series, put on by the Memphis Runners Track Club, offers a great opportunity for runners to get off the roads and experience trail running. These races, and the necessary race strategy, more closely resemble a cross-country race rather than a technical trail ultra race.

Race # 1: 3K at Overton Park

This race, just short of two miles, is a lung burner if you are racing! There is not really enough time to "pace yourself". Runners who are seeking a "racing effort" will be near the VO2 Max redline the entire race. For those runners seeking a relaxing run in the woods... start back in the pack and enjoy!

Packet Pickup: Please pick up your race packet early! Waiting until race day is a recipe for stress... for runners & race directors. See Packet Pickup times on the race website.

Parking: arrive early for the best parking options!

Earphones are highly discouraged due to the crowded nature of this race and the narrow trails where runners need to communicate trail obstacles.

Wave Start: Please seed yourself correctly in the wave starts. If you are not running 6 minute pace, don't line up in the front. You will get run over. If you are a faster runner, don't start in the middle or the back. You will get frustrated and be highly annoying to your fellow runners as you push and try to squeeze past.

The race starts on the Overton Park Greensward, a large open grassy area. The course heads
north across the grass for approximately 200 yards, makes a U-turn, and heads back past the start. The course then crosses the road after a 1/4 mile and runs parallel to the Overton Park Golf
The Greensward
Course.
This start is a big improvement from the old days when the course entered the single-track trail within 400 yards. (single-track = trail-speak for single file) That made for a fire-drill type mad dash to the trail.
The current route is nearly a mile before hitting the single-track trailhead. There is plenty of time to find your position before the trail. The course is marked with yellow & blue flags. Keep them on your left.
After a mile on grass and gravel path runners turn left onto the trail. The trail is mostly flat and single-track the whole way. Use caution in the turns if it is wet.
There is a 4-way trail intersection where runners will turn right. Once you pass this intersection the 2nd time you have approximately 500 yards to the finish.
The trail will pass the "bird sculpture gate" and runners will cross the street and finish back on the Greensward. Use caution getting off the curb and then back onto the grass!

On The Trail: Once on the trail, passing other runners gets difficult.
A simple "on your left" when passing a slower runner can make it much easier for both runners.
Make a smart pass. Pick a spot on the trail with plenty of room.
Make sure you really want to pass! Nothing is more annoying than a runner passing you and then slowing down. Read more about Trail Etiquette

Trail Conditions: The Overton Park trails are beautiful and easy to run. You do not need any special shoes. Those young cross-country runners might wear spikes. The rest of us will be just fine in our regular road shoes. However, if it is wet or muddy, a good pair of trail shoes can offer better traction.

Mud? Yes, mud! Trail running can get dirty! You get extra style points for getting muddy! It is part of the sport.

Aid Stations: Aid stations? It is less than two miles! Leave your hydration packs, water bottles and energy gels at home and just run!

Follow the Winter Off-Road Series on Facebook for more info.

Follow Coach Kevin on Facebook, Instagram & Twitter

Addicted To The Test of Self.

Running Coach, 35+ years of running & triathlon,

Los Locos Racing,

Ironman, Marathoner, Ultrarunner

I Had A Heart Attack.

2016-08-04T11:37:00.000-05:00

I had a heart attack. It sounds absurd to utter that sentence.
As a life-long endurance athlete a heart
attack was not something that was ever on my radar. No blood pressure issues. No elevated cholesterol. A resting heart rate around 50 bpm. I immersed myself in the endurance lifestyle because I loved it. A super strong, healthy, bulletproof heart was just a positive benefit.

When the news spread, I was inundated with support and love from friends and family. Once they realized I was going to be ok, the questions spilled out:
What happened?
How could this happen to you?
Should I quit running?
What were the warning signs?

I didn't take these inquires as people being nosy or intrusive. I understand completely. If I heard of another fit, healthy endurance athlete having a heart attack I would want to know EVERYTHING so I could recognize/ prevent the issues!
I am choosing to share the story to help everyone understand what happened.

March 2016: I was in the midst of basic winter training. Running 30 - 40 miles per week and cycling 100 - 125 miles per week. Seemingly overnight I started experiencing shortness of breath and some minor chest pain during exercise. I couldn't keep up on the bike with my normal training partners nor could I hold anything close to my usual running pace. By "anything close," I am talking about 2 minutes per mile slower. Every run was a struggle at a very slow pace.

A complete physical, including an EKG, echocardiogram, treadmill stress test and labs all came back normal I was assured "It is not your heart".
Over the next few months I was prescribed antibiotics, steroids and an inhaler in an effort to pinpoint the cause. Nothing helped.

April - June 2016: No improvement over the summer. I kept trying to train despite my inability to perform at my usual levels. Every run and ride was a struggle with shortness of breath. There was no joy being derived from my workouts. Gaining weight, losing fitness and no solution on the horizon.

July 16, 2016: I wasn't feeling good on my Saturday morning team ride. I had even more difficulty keeping up. I felt a bit queasy. Headache. Figured I was getting a head cold. After 20 minutes I told my training partners I was heading back. I was asked if I was ok and needed someone to ride back with me. I said "no, my stomach is feeling funny and I will ride back easy". As I pedaled towards home my chest started aching. It quickly spread to my left shoulder, arm, neck and jaw! Ugh... this isn't normal. But they told me it wasn't my heart! My heart rate monitor was fine No elevated heart rate. I stopped and stretched. Yep. I thought maybe it was a muscle cramp in my chest/ shoulder. In hindsight... it was clearly a heart attack. In the moment? Nah, couldn't be. So I rode the 8 miles home.

I felt weak and sick for several days. (nope, I did not go to the ER on Saturday.)

My wife finally convinced me to go to the emergency room 4 days later. We were frustrated and wanted some definitive answers. We certainly got them!

July 20th, 2016: I drove myself to the ER. I had my laptop so I could do work if I was waiting all day in the ER. (yes, it is darkly humorous now!) When you walk into the ER and mention "chest pains" you go to the front of the line.
Within ten minutes I was hooked up to an EKG and having blood drawn.
Fifteen minutes later the ER Physician came in with a serious look and informed me that "you are not going home tonight. Your Troponin level is 5.7. You are having a heart attack right now. You are next in line for the cardiac catheter lab."

Wait, what?

Ninety minutes after driving myself to the ER, my awesome, new cardiologist found a completely blocked posterior descending artery and inserted a 32mm stent. (stunned silence)

No signs of heart disease or damage.

What happened? Sometime back in early 2016 I got a tear in my posterior descending artery.
What??
SCAD: Spontaneous Coronary Artery Dissection. Very rare. Cause is unknown. Recurrence even more rare.
All of those symptoms and shortness of breath were caused by a supply/ demand issue in my heart. The artery tear got worse over the summer until it caused a complete blockage and ...a heart attack!

48 hours later I walked out of the hospital feeling like nothing happened. Crazy.

Now what? Very restricted, monitored exercise for 6 weeks to allow everything to heal. Then, if everything checks out I should be able to return to my usual workout schedule and get back in shape for the 2017 racing season!

The lessons:

There is nothing i could have done to prevent/ predict the SCAD.
Shortness of breath during easy exercise (beyond the usual signs of racing/ training hard) is serious and should be checked immediately. As in, go directly to the ER. If I had gone during one of those early episodes the blood work might have shown something serious.
When you know your body well, and you KNOW something is wrong, don't settle until you find out exactly what is going on.
Life is short. Make the most of it!

------------------------------------------------------------------------------

Addicted To The Test of Self.

Running Coach, 35+ years of running & triathlon,

Los Locos Racing,

Ironman, Marathoner, Ultrarunner

Thunder In The Forest Tri/ Du Course Preview - (updated 4/13/16)

2016-03-17T12:14:00.000-05:00

A new multi-sport race being added to the local race calendar is always good news!
When the race incorporates some favorite bike & run routes... even better news!
The new Thunder In The Forest Triathlon/ Duathlon is set for Sunday, April 17, 2016 at 9 am.
The event will be held at Poplar Tree Lake in Meeman Shelby Forest.
The race is a partnership between Start2Finish Event Management, Memphis Thunder Triathlon Team & the Millington High School NJROTC.

There will be two race formats to choose from:

Duathlon: 1 mile run, 15 mile bike, 3 mile run

Triathlon: 500 yard swim, 15 mile bike, 3 mile run

Both races will be run simultaneously with one transition area. This means that swimmers from the triathlon and runners from the duathlon will hit the same transition area and then race the bike and second run together. The Shelby Forest area is home to several very popular running events and is also a regular training ground for area cyclists. Shelby Forest is known for one thing: hills! Expect some challenging hills in the first 3 miles of the bike and in the first 1.5 miles of the second run. *Bonus: the course avoids the hilliest "Three Pigs" section of very steep hills!

Triathlon start:
Swim: The 500 yard swim will be a triangle shape in Poplar Tree Lake. The lake is very typical of small fishing lakes in this area. The swim will start in waves based on age groups and quantity of athletes per age group. We will determine closer to race day how that breakdown will look. Expect wetsuits to be legal and very necessary in the cold water!

Duathlon start:
Run #1: A simple out-and-back around the lake. There is a slight incline on the way back into the transition area but nothing to worry about. It is considered a "fast" mile.

Swimmers and runners will be entering the transition area at the same time and then compete on the same bike/ run course for the duration of race.

Bike Course - 15 Miles
The bike starts with a rollercoaster ride of hills for the first 1.5 miles. Make sure your bike is in the proper gear as you leave the transition area. Don't overdo the first few minutes of the bike course. As soon as you leave the park, near the two mile mark, the road flattens out for the most part until you reach Watkins at mile 4. Watkins is a wide four lane road with a median. It will be a fast stretch with some long gentle rolling hills for three miles until a right turn on Robertson, then another right on Benjestown. The next three miles on Benjestown are winding with a few small rollers but this should be a fast stretch. After a left turn back into Shelby Forest cyclists get a flat stretch followed by a long downhill all the way back into transition!
Caution: There is a sharp left turn at the bottom of the hill into the parking lot at the end of the bike course.

Bike Course Map (updated 4/13/16)

Run #2 - 3 Miles
This loop run course will be two distinct parts! Survive the rollercoaster hilly first mile (that you experienced on the bike) and then get rewarded with the long downhill final mile to the finish (that you also experienced on the bike). The run follows a counter-clockwise loop out Grassy Lake Rd. Runners will turn left near the halfway point and cut through the old Shelby Forest swimming pool parking lot and make their downhill return to the finish.

The Thunder in the Forest races will provide a great early season tune up in a beautiful rural setting.

Course Maps

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Coach Kevin is a 35+ year runner & triathlete, an RRCA-certified running coach & the National Coach for the St Jude Heroes & Team McGraw