Running With Purpose

"I'm going for a run"..."I've got to get my miles in"..."Let's meet for a run."

As runners, especially distance runners, those are things we think or say almost daily.  But why do we do it?  Not just "run", I mean, but why do we run that day? 

What is the purpose of my run today?

As I started my run this morning, an easy 5-mile run on a crusher-fine trail near my house, I reminded myself of why I was out here in the first place:  recovery.  The purpose of this run was to recover from my 14-mile goal pace run from yesterday.  "Well," you ask, "why don't you just not run and recover that way?"  That's a valid question, and a valid thing to do as a runner following a hard workout.  As for me, I've discovered that it's better for me to do a recovery run than to take the day off (or even do cross-training exclusively ) after a long run. It allows me to be ready for my Monday morning training run. 

Now, what do I mean by "recovery"?  A recovery run is one where your level of effort is fairly easy, comparatively speaking, and it's typically quite a bit slower than your goal pace and even your long run pace.  If you've had some accurate testing done for your VOxMax / Lactate Threshold, it can also mean targeting a specific heart rate zone.  For me, right now (because that changes), a recovery run from this perspective means a run where my heart rate is below 150 beats per minute. 

Many runners consider recovery runs to be "junk miles", a term that implies that they have no benefit to us.  I've come to avoid that description, not only because of the benefits that we do still get from running recovery miles (strength is increased through running farther; calorie burn; relaxation; continuing to increase capillarization & mitochondria) but also because of how I use those miles.  You see, when we're doing speedwork, a long run, or a long goal pace run, we're often focused primarily on things like fast turnover, going the distance, or hitting our goal pace for the distance of our long run that day.  I decided a while ago, however, that my recovery runs were also a time when I could relax and focus on elements of my running form.  While making sure that my heart rate stays in my recovery zone, I'm running so easy that I can think about things that my coach may have reminded me of in speedwork that week ("you're slightly flashing those soles") or that I may have heard in my last marathon ("chin up"), or simply those things that I know will make me a better, stronger runner if I practice them (keeping my footstrike under me; often priciples of Chi Running: a slightly forward lean, being "pulled" from a bungee cord from the chest, keeping my feet turning over ala riding a bike).  From my training as a musician as well as a dancer, I know that what you practice you will do.  There's no magic that will allow you to suddenly do something in a race that you haven't practiced in training. 

Running with purpose...It's a simple principle, and one that I've found has helped my running:  always know what the purpose of my run for that day is.  Without it, I won't know if I accomplished my purpose, and might wander somewhat aimlessly through my training runs--even if I have a structured, rigorous training schedule.  Since I don't have a personal, daily coach--one who can be at every run I do--I have to take responsibility for knowing what I need to accomplish on each run and why.

And so, as I ran that last recovery mile, I avoided focusing on the relative slowness of my pace, but thought about how I was actually running: are my feet falling underneath me...am I keeping my chin up and looking out in front of me...is my body lifted and strong, with a slight forward--but not hunched--lean...how will I run that upcoming little hill and the downhill on the other side?   And I thought about tomorrow morning's run...What is the purpose of my run in the morning?

What about you?  Why are you running today?


~Relentless Forward Motion, ya'll...

Boston Marathon Brings Changes

Well, they did it.  The Boston Athletic Association, which holds the famous Boston Marathon (as in “THE” Boston Marathon,  or simply, “Boston” as we call it) has officially announced changes to the registration procedures for the 2012 marathon and changes to the qualification standards effective for the 2013 marathon.

I think we all knew this day was coming, ever since the registration for the 2011 Boston Marathon closed in a record 8 hours and 3 minutes in October of 2010. So, while it’s not a complete surprise, there are some things in the announcement that leave me wondering if any of us were expecting some of these changes.

Here are the changes…

1)     In 2012, the BAA will institute a rolling admission registration procedure that will allow qualifiers with the fastest qualifying times to enter first. The registration process will extend for two weeks, beginning on Monday, September 12, 2011 and continuing until Friday, September 23, 2011. Registration will continue until the maximum field size is reached.  Specifically:

a.       First Week--

Sept. 12, 2011 – Registration opens for runners with times 20 minutes (or more) faster than their qualifying times, based on age & gender.

Sept. 14, 2011 – Registration opens for runners with times 10 minutes (or more) faster than their qualifying times, based on age & gender.

Sept. 16, 2011 – Registration opens for runners with times 5 minutes (or more) faster than their qualifying times, based on age & gender.

During the first week of registration, applicants will be notified as they are accepted and their qualifying times verified.

b.       Second Week –

Sept. 19, 2011 – Registration opens for all qualified runners

Sept. 23, 2011 – Registration closes for qualified applicants

Sept. 28, 2011 – Qualifiers from entry during second week of registration are notified of their acceptance.

(So, you can see that it pays to be faster than others in your age & gender group when it comes to registering for future Boston Marathons. )

2)     In 2013, the BAA will continue the rolling admission registration process, and will also adjust the qualifying times by 5 minutes.  Essentially, everyone will have to run at least 5 minutes faster than the current qualifying times (based on age & gender) simply to qualify for Boston.  There will also be no grace period allowed.  Whereas you’re currently allowed 3 hours 25 minutes 59 seconds if your qualifying time is 3 hours 25 minutes, for the 2013 Boston Marathon, you’ll need to run 3 hours 25 minutes or faster.  You no longer get the 59 seconds.

These 2013 qualification times take effect September 24, 2011. If you’re not familiar with what that means, let me explain:  Each year there’s a “window” of time during which a runner may race a marathon and use his or her qualifying time (if attained) to apply for the Boston Marathon for the following year.  In certain cases, depending on the timing of their races, runners may qualify for two consecutive years at Boston in one race.  Fall is the main marathon season, with most of the major marathons taking place between September and the end of November (although there are numerous marathons being held throughout the year).

Registration for the 2013 Boston Marathon begins on Monday, September 10, 2012. Thus, you must have qualified in a race held between September 25, 2011 and September 9, 2012.

The new qualification times, in detail, by age and gender:

AGE GROUP                         MEN                                                WOMEN                   

18-34                            3 hrs 05 min 00 sec               3 hrs 35 min 00 sec

35-39                            3 hrs 10 min 00 sec               3 hrs 40 min 00 sec

40-44                            3 hrs 15 min 00 sec               3 hrs 45 min 00 sec

45-49                            3 hrs 25 min 00 sec               3 hrs 55 min 00 sec

50-54                            3 hrs 30 min 00 sec               4 hrs 00 min 00 sec

55-59                            3 hrs 40 min 00 sec               4 hrs 10 min 00 sec

60-64                            3 hrs 55 min 00 sec               4 hrs 25 min 00 sec

65-69                            4 hrs 10 min 00 sec               4 hrs 40 min 00 sec

70-74                            4 hrs 25 min 00 sec               4 hrs 55 min 00 sec

75-79                            4 hrs 40 min 00 sec               5 hrs 10 min 00 sec

80 and over                   4 hrs 55 min 00 sec               5 hrs 25 min 00 sec

There was already a lot of discussion about potential changes to future Boston qualification standards following the record-setting closure of registration for the 2011 Boston Marathon.  What’s fair? What’s reasonable?  When should any changes take effect (since there are already runners training for and racing with a certain qualification standard in their sights for the 2012 Boston)?  For the 2012 Boston Marathon, qualifying times must be run on or after September 25, 2010.

I certainly don’t envy the officials at the BAA in having to decide what needed to change based on this year’s registration experience.  There simply is just no way to please every single runner out there.  Generally speaking, however, I believe that we distance runners wanted most of all to preserve the integrity of The Boston Marathon and the significance of “BQ-ing”, or attaining our Boston Marathon qualifying time.   I'm fortunate in that I'll get to register on the second day next year...just missed the first day by a minute and some change.

What do you think?  Has the BAA preserved the integrity of Boston through the changes just announced?  What might you have done differently, and (more importantly) why? If you’ve run Boston, will you continue to try for a qualifying time?  If you’ve not run Boston yet, will you continue to try to qualify?  I’d like to hear from you…keeping in mind that we runners tend to be supportive of each other.

~Relentless forward motion, ya’ll…