On December 3, 2022, the city of Memphis will a bit Extra-Ordinary. This race offers multiple distances – Full and half-marathons, a 10k and a 5k. Come and join us.
We will also be doing a ZOOM training session for those who want to train for the full or the half-marathon. Stay tuned!
Mike Romans is a teacher, firefighter and a youth sports coach. When not busy adopting children, he is busy training for two Ironman 70.3’s in 2021 and even bigger plans beyond that. He is a member of Team Ordinary and currently coached by Coach Scott.
Cycling, running, swimming, racing, riding – so many decisions involved in endurance athletics. That’s just what to do for the day… then there are things like gear, nutrition, times, routines… so many things. It’s like going to Walmart with a 4-year-old during Black Friday. There are not many sane people that can keep those things straight.
Then there is a decision that I teetered on for a long time, one I am sure many of you have thought about at one time or another, perhaps reaching the same conclusion I did, or perhaps not. That decision is hiring a coach. Now, first off, this isn’t an advertisement for Scott, though I would recommend him in a heartbeat to anyone who will listen. But this is more of a ‘Don’t think like I did if you can help it” pitch. There are many reasons people don’t hire a coach. Many of those are justified, but I will do what I can to answer some of the demons that lingered in my head all too long.
“It costs so much”
Yes. As with anything in endurance sport, coaches are not free. Many of the range in price dependent on many things such as credentials, location, services provided etc. but the bottom line is, succeeding in endurance sports is anything but cheap. True, all you really NEED is a bike, trunks and a pair of shorts. BUT, with anything, typically you get what you pay for. True, there is a cost involved. But in my case, I spent more money nickel-and-diming my way into self-training, that it was CHEAPER to hire a coach. I wish I had half of the money back on things that I bought on a whim, thinking they would shave seconds or make me look better. Fact is, those things are achieved with hard work and grit.
“I can find my own program on the internet”
Yes. There are many programs out there. Many of them constructed by reliable, knowledgeable professionals geared for the common person. But where are they when you miss a day and aren’t sure what to prioritize? Where are they when you get hurt and need to make changes in your schedule and intensity to heal? Where are they when a bonehead idea for a two-hour hill climb comes into your head at the last minute and adjustments need to be made? They are nowhere, of course. They don’t know you. They don’t know your situation, your strengths and weaknesses.
Yes, you can research the different disciplines, get to know your body and adjust. You can guide yourself and complete any race distance or discipline you chose. However, many of us, myself included, get through the first race, and have new goals in mind before getting back to the car! The question is, how do I get there? That is where coaches come into play. While many programs and cookie cutter ideas can get you to it, a qualified coach will get you through it.
“I do better when I work by myself”
True. Some people enjoy the solitude of a strong workout and use it to escape away from people telling them what to do and how to do it. This is one of the reasons I gravitate toward going to a gym. I use it as a tool to get away, and for me it seems much more productive than going to the bar on a Friday night to relieve stress.
The question isn’t about having the desire to get there. The question is what to do when you are there! There is a lot to say about just going for a run, a bike ride, a swim, without looking at your watch or meter. Heck, my coach has suggested it. But when we freelance, we tend to get complacent, or worse off, too deep. Coaches provide the right mix of accountability and reality to help us keep going without going too far. I have slipped into both at times and have needed that much appreciated kick in the pants. Perhaps my two flat tires on the trainer that day was fate’s subtle message to tone it down a bit. Yes…. a flat tire on an indoor bike trainer…. twice….
There are many more reasons to investigate hiring a quality coach – comradery, advice, friendship. There is nothing more motivating for me than to see the invites on Zwift, the workouts in Training Peaks and the many messages from the group about our next adventure. True, we get many of those benefits from the group, which I have grown to NEED. However, there is just something about a coach that makes a person feel like a team. Now, I will again state that while I am writing this on Scott’s page, for Scott’s blog, this was entirely my idea to write. It is not just so Scott will give me an easier workout. I did not receive anything in return. I am simply telling my experience and decision-making process so that maybe it will help you with your own.
Good luck training!
Erin Shepherd is a TeamOrdinary athlete coached by Coach Scott. She is currently training for her first Ironman 70.3 in 2021.
A while back, I had some pretty bad foot pain in my heel. Like all good endurance athletes, I totally ignored it for about two weeks. I went into the doctor at last, and was told I had likely had a stress fracture in my heel. Naturally, I was pretty let down.
After over four years of running and, more recently, triathlon, I’d never had more than a sprained ankle. I was really worried how this was going to impact my fitness. Through training, I was finally gaining speed on the run and some serious strength on the bike. I raced (albeit placing last, look for my other blog post on that), and overall felt as though I was improving.
So, I did what any good athlete does and threw myself into the one discipline that I was able to do, and that was swim. I was a good little fishy, and really improved my overall strength and time in the chlorine box. I was able to get in a few more open water swims, and work on my anxiety. I worked on my nutrition skills, focused on my day job, and did my best to keep on keeping on, despite not doing the one thing I love most: the run. I have to admit, not being able to run for weeks was not fantastic on a mental level. Even though I knew I was doing well on the swim, staying fit, and working on mental aspects of the sport, it didn’t feel like enough. It didn’t feel like I was truly present in my training.
Fast forward to my follow up appointment with a different doctor, who took much more comprehensive x-rays. They determined it was not a stress fracture. The pain was caused by a bone spur which, eventually, will need to be removed but for now we can mitigate with different shoes, insoles, anti-inflammatories and stretching.
The best part? I was cleared to run and bike!
I could get back into my training routine. Oh boy did I do so! I immediately went for a run the next day, and biked that weekend. In the month since that appointment, I have been able to meet an outside distance cycling goal (40 miles) and I ran an in-person 25K trail race. My running is back to 20 miles a week (low end for me), and I’m back on the bike regularly.
Originally, this was going to be a story of how I bounced back from injury. But, upon reflection, I never really left. I did swim. I did use yoga practice. I did work on core strength. I did work on my nutrition. My training just changed a little to meet the circumstances presented. Just like when work conflicts with my training schedule, or when I travel for holidays, it doesn’t stop or bounce back. It just changes.
When you’re presented with a change, whether its family/work obligations or injury, it’s important to understand you’re not coming back from something. You’re just changing the game. Sometimes, the game goes back to normal, sometimes it doesn’t. But, at the end of the day, as long as you’re putting in the work, you’re still in the game.
Part 1
Ronald Boos is a member of Team Ordinary and the United States Marine Corps. A whiz at trivia, he can be found frequently on our Early Morning Zwift Training Rides. This is Part 1 of a 3-part series.
The exuberance of inexperience:
The Lookout Mountain 50-mile Ultra is a race that weaves through the trails of Lookout Mountain surrounding Covenant College. On December 21st, 2019 I woke up at 4:30am in a little hostel in Chattanooga to get ready for the biggest single physical endeavor I had ever attempted.
The athletes took the line on frosted tipped grass as the sun’s rays began to creep into the sky. Some brief announcements were made, and the countdown began. With excited anticipation hanging in the air, the starting horn sounded.
Off I went on a grand adventure. Naturally starting a little hotter than planned, up and around the college on a paved road until eventually dropping in on a single-track trail. I got my pacing under control, found my rhythm, and settled in for the long haul. I didn’t know at the time how long, or more accurately how short, that haul would be.
“Why do you do that crazy stuff?”
2019 was a year of running for me. A few months after completing a Spartan Ultra (50k) in 2018, I began a running streak of at least 1 mile every day for a month, which turned into 100 days, and then turned into a year. I have an addictive personality, and while I have kept myself away from the trappings of life that would be negative if addicted to them, I tend to get really hooked on new things very quickly.
In 2017 when I rediscovered exercise and fitness, I made a goal to do a Spartan Race in my local area. This quickly became 3 races of longer distances within a month, which led to the 50k. Noticing a trend here?
The thing is, I’ve never failed a task that I’ve put my mind to. Last year I signed up for the Marine Corps 50k in October on a whim. Then I decided to run a mountain marathon in June as part of my training. This was my first, after which my running partner and I signed up for Lookout Mountain to cap off our year. Everything was going according to plan, goals being crushed, until Lookout Mountain. It was there where I achieved my very first DNF (Did Not Finish).
I’m often asked why I complete long endurance events, always shooting for farther or harder distances and environments. My answer has always been to find out what my personal limitations are. People often joke during a hard race that they lost part of their soul on the course; I’d always joked about it myself because it’s common in a runner’s vernacular to express pain. I thought I knew what kind of pain it was referring to. More than once I found myself hobbling across a finish line completely spent. While I didn’t lose my soul on that mountain in Tennessee, I certainly left behind part of my spirit.
I lost all desire to run after what I considered at the time to be my first failure. Along with that went some of the discipline that I had built over the previous 3 years. I thought that I could take some time off, stop being so structured with my nutrition and have plenty of time to regroup and get on back on track with my training. Certainly 37 miles wasn’t the limit that I was searching for. But that was, and currently is, the high-water mark on my running career. I was certain that I’d be back in 2020 for revenge, come hell or high water. Unless of course the race got cancelled, but that would never happen. Right?
To be continued…
By Scott Riecke
Scott Riecke is a USAT Level I Certified Triathlon Coach and helps train runners and triathletes of all skill levels reach their athletic goals and beyond. If interested in a free consultation, email him at coachscott@teamordinary.com.
With a toddler in the house now approaching 2 years old, my summer training schedule had been, let’s say, “in flux.” I would carve out time to workout during her nap, and then she wouldn’t nap. Stefany might suddenly have to work late one night and instead of compiling miles on the bike or the treadmill, I would find myself on baby-duty. As a Dad, it’s all good – that comes with the territory. As an athlete, it can throw your training into a world of uncertainty, inconsistency, and perhaps even failure.
It was beginning to become a problem desperate for a solution. There was only one that I could think of… the early morning workout. It seemed to be the only way I could get some time to myself without distraction.
During an initial trial period, I would set my alarm early (maybe 5:30) and with no real plan I would just expect to get up and run or ride – whatever I felt like doing. The alarm rang, I turned it off, went back to sleep and the whole project was a big FAIL.
I had the DESIRE to get up early, but I didn’t have DISCIPLINE to follow through. I needed to tweak the plan, but maybe the first step should be… to find one.
Zwift (the virtual bike platform a lot of us use) is loaded with different training plans to help you improve power and performance. I did some research and chose one – the 6-week Beginner FTP Builder. I decided one additional way to hold myself accountable was to livestream my rides. Who knows… maybe people would want to watch a 46-year old wake up early and struggle through and hour of sweat and tears on a daily basis.
Another thought came to mind – if it helped one other person struggling through the same early morning discipline issues I was having, then it was worth it. (I feel like that’s a little cliché, but having experienced the struggle, it certainly applied).
The first day of riding I set my alarm for 5:30AM and found myself cruising Watopia (the Zwift world) just 15 minutes later. One workout down, 29 more to go. But then a funny thing happened.
My friend Ron noticed I was riding early and offered, “Hey… if you want to ride at 5AM instead of 5:45, I’d get up and ride with you.”
I’m not sure if he really thought I might say “yes.” I, myself, had never thought of asking someone to join me. Imagining that someone else might WANT to come along this early never entered my mind. In a strange way I felt honored he would ask – and the 45 extra minutes of sleep hardly weighed on my decision-making process at all. If there was someone out there who wanted to ride with me at this God-forsaken hour, then what difference was 45 minutes?
“Let’s do it,” I said.
On Week 1, Day 2, I had company on my ride. Although it takes some time to get these 46-year old muscles warmed-up, it felt great to check that “workout” box off so early in the morning. I got something done… and anything else I could do during the day was just gravy. I felt so good about it that I posted about it on social media. And wouldn’t you know… we discovered two more takers.
Todd Seiden from Florida now joins us every day and Mike Romans from North Dakota even makes it from time-to-time. (The kicker, of course, is that North Dakota is a time-zone over, so Mike is setting the alarm for THREE THIRTY in the morning to make it. We give him a pass when he misses days.) We have now almost finished Week 6, the final week of the training plan.
These rides have been a blessing for me in many more ways than I ever thought possible. My schedule is no longer in flux. Every day I have a workout planned; every day I get a workout complete. The discipline has been locked-in and consistent. Though I’d love to say that my initial plan of riding alone would have carried on throughout the full six weeks, riding with others has added an accountability system that sometimes goes through my head at 4:30 when that alarm rings. The conversation goes like this:
“You have to get up now.”
“But I’m tired.”
“You said this was your thing… you need to do the training plan.”
“Meh… I can do the workout later today. It’s not going anywhere.”
“Yeah, but Todd and Ron are waiting, and today’s workout is supposed to be difficult. You’ll look like a total wuss if you don’t show up.”
“Alright, alright, I’m going.”
These types of battles are fought often for an athlete in-training, but they aren’t only waged in the mornings. This is where some of the benefits of riding early extend well beyond my initial thoughts. Let me explain.
Stef and I were getting into a habit of opening bottles of wine at night. And if we do that, we typically finish the bottle. This means we’re going to be up later at night and I’m going to be in no condition to get up when that alarm rings.
In fact, it turns out that early morning rides are not compatible with a slew of bad habits I hardly even knew I had.
Now I can’t open that bottle of wine… gotta get up early and ride.
Now I can’t stay up late and watch ANOTHER episode of whatever Netflix series we’re binging… gotta get up early and ride.
Now I can’t order a second beer if we are out at dinner… gotta get up early and ride.
Now I can’t sit up for hours in bed surfing through nothingness on my cellphone… gotta get up early and ride.
These morning rides have been great for me for more reasons I could have ever imagined. I’ve implemented new sleep patterns, new diet approaches, and new accountability structures. It’s a discipline I hope to hold onto for the weeks, months and years to come. We’re just about finished with our 6-week training plan, but I know there will be more productive morning workouts to come.
If you are on the Zwift platform and would like to join us on our morning rides, please let us know. Follow my Zwift account – O. Rdinary Marathoner (Ordinary), and either let me know in-game you’d like to be added, or email me at coachscott@teamordinary.com
Contributed By Stu Weiner
I have never been a blogger, but I took this opportunity to contribute to the Team Ordinary blog and talk about my running experiences the last few years.
The last three years of running has had its share of ups and downs. For those who follow the Ordinary Marathoner page, you have seen the myriad of races I have run and know how I have enjoyed the challenge of several distance races.
Up until 2017, I was running two marathons a year. Unfortunately, in recent years there have been some disappointments. I could not even get to the start line in marathons in the fall of 2017, 2018, and most recently, in the spring of 2019. While disappointing to have not reached my goals of completing marathons in each New England state and getting past the 10 marathon mark, I have stayed motivated and determined to keep running. I feel that runners never “waste our training” even if we can’t achieve our goals. All the miles we log, the cross training, and everything we put in is worth the effort, as it carries on to other races whether it is one week, one month or a few months away.
Injuries – They are part of the Journey
I have had minor injuries, but I have been fortunate in that I have always had a cross training routine to keep healthy and keep the injuries limited. This has helped keep me motivated and determined. My focus is to address the injuries by not pushing myself. I prefer resting and recovering, so it doesn’t prolong the injury.
My advice to experienced and inexperienced runners… IT IS NOT ALWAYS ABOUT THE RUNNING. It is important to add a variety of activities that add depth to your workout routine. Whether it is cycling at the gym or outside, weight training, core workouts, boot camps, and yes STRETCHING!!! All of this plays into our overall health and reduces the probability of injury. This is what has continued to keep me motivated and determined to keep running and setting new goals for myself.
2020 – The proverbial Twilight Zone
One of the odd things during the pandemic (besides the world coming to a screeching halt, the unimaginable stories of people getting sick and, even worse, seeing all the people who have died) are the empty streets. There is one main street in my small town of Stoughton, MA where I have literally seen zero traffic at 6am. At times, I have been able to run in the middle of empty streets and keep socially distant.
In the time of COVID and the pandemic, what has kept me motivated and determined has not been training for a virtual marathon. Instead it is smaller virtual races that provide support to local causes. These races include our annual Falmouth Road Race, or the Heady Trotter 4-Mile Road Race normally held in Stowe, VT, or even the run recently completed for the #Irun4movement (I Run Solo 2020), and the two fall virtual half marathons I have on my calendar.
My big running accomplishment (or shall I say my “marathon”) was running the streets of my town of Stoughton MA. ALL 533 STREETS!!! These smaller goals have kept me focused on maintaining a schedule for training which has helped me stay motivated and determined to train for a 2021 marathon. It has kept my immune system strong, kept me mentally sound, and also kept me physically strong as I have managed to go back to the gym to do some weight training.
Seeing Friends (virtually or in person)
I have seen hardly any running friends the last 7 months. I ran with a small group on the 4th of July. I try to run with one person once a week just to mix it up. Recently, I saw two friends who were running their virtual Boston Marathon and walked with a group of people helping one of our friends finish their race. It was great seeing Lorraine Fano, and Laurie Krim who I met in person for the first time on Saturday. We even got to share a socially distant beer afterwards.
However, I have really taken to running solo and have enjoyed the “me time” and not running with people (not that I am socially awkward). The “Irunsolo2020” run pretty much sums me up now, and while I probably will on occasion run with people, I am not sure it will be easy to transition back to running with groups of people on a regular basis. This includes the group runs I would do on Saturday’s with my running club.
I look forward to 2021 in that I hope to see more in-person races and see more people out running. But if I see people out running and decide not to join them, I hope they don’t take it personally. It just feels good to run solo and, more importantly, I have enjoyed not having to drive anywhere to meet people to run and not having to adjust my schedule. It has just felt great running from my house and seeing friends while I’m out running in town.
Blog Contributor Mike Romans is a Team Ordinary athlete, firefighter and role model who often rescues people… and not just from his firefighter job.
Y. The second to last letter in the alphabet, which at times has translated to my finishing position in many races. Second to last. But that’s besides the point. I do it for a reason, I do it for a cause, I do it for my “why.”
As I was studying to become a personal trainer (and by studying I mean looking for a program) I consistently saw one common question asked by many programs and personal trainers alike. “What is your why?” This caught on to me, resonated so to speak and caused me to think long and hard about why I was doing what I was doing. I looked up to several people along my journey – Jay Cutler, Kris Gethin, Triathlon Taren, Lionel Sanders among many and they all had the same idea – discover your “why.” When I have asked people to define their ‘why’, they often balk and become timid, stating that they could never find the time, energy or the whatever to do what I do. “You’re Crazy” many will state (medically, they are not wrong, however that’s for another post).
Health. Many do it for overall health. Let’s face it, we’re not getting younger. Whether we look at family history, personal vanity or just lasting longer to spend more time with our kids, health is the ultimate and main reason many begin on a fitness journey. The age old Chinese proverb “The journey of a thousand miles begins with one single step” rings true in many aspects of this reason. No, it is not talking about Matt Schorer’s latest training plan of a super mega hugely awesome ultra. It’s that you can’t get started if you don’t begin. Had you told me 5 years ago I would have 3 half marathons, 1 full and 4 sprint triathlons under my belt, I would have called you crazy, but here I am.
Family. As mentioned before, many people look to their family as motivation on a fitness journey. Admittingly, and as you will read, perhaps contradictory to the basis of this post, this is one of my main reasons. My son has proclaimed he will be the youngest to do the annual sprint tri I participate in. When asked what he wants for his birthday, he has stated for 3 years now “A triathlon bike!” When a member of Team Ordinary was hurt during the Ordinary Marathon, he didn’t skip a beat. He offered to run part of her remaining miles for her so that she could reach her goal. He just turned 8. If continuing to motivate him to do his best in order to combat his mental health struggles isn’t reason enough for me to continue, nothing will be. However…..
Bling. Admit it. We have all done it – booked a race (especially now with the number of virtual races going on) based on the gear or medals that go with it. I won’t say there is anything wrong with that. Heck, it motivated my other son to run a 5k with me simply because the medal was a huge golden baseball mitt. Many of these races are meant to raise money for various charities and causes, things that are near and dear to many of our hearts. Personally, I have made my own ‘logo’ and gear based on the many causes and people I think about when racing. It’s a mental thing for me. Think of those who have suffered greatly, those who have gone through pain and those who would give anything to be able to walk again let alone do what you do. It makes the pain for whatever race you are doing more bearable. My fastest 5k time to date came in a race for a fellow firefighter’s son who was diagnosed with Congenital Heart Disease and needed a transplant. Rather than sport my usual gear, I wore plain shorts and our firefighter t-shirt and told him before the race “No one will cross before me, this one’s for you brother” and I wasn’t wrong. Well, not totally. Someone did, but only because he got lost on the route and just came back. LOL! Anyway, with his son in mind, I bared through the hurt, the suck and pushed through.
There are many other reasons, some personal, some practical, some cliché, as to why we do what we do. Many ask why, many wonder what the point of getting up at 3:30am on a day off to ride 5000 feet of elevation before starting a day. Fact is, there doesn’t have to be a reason. You should be the reason. If you do not do things for yourself, for what matters to you, then all the above listed reasons are for naught. We can have our goals, our dreams, our admirers or motivators, but fact is, we cannot pour from an empty cup. I have read and stated that exercise is the most under-used antidepressant and there is no convincing me otherwise. So instead of consistently searching for “The Why” maybe ask yourself, ”Why not?”
Erin Shepherd is a Team Ordinary Athlete coached by Scott Riecke. She has overcome a lot of obstacles and challenges, but lets nothing stand in her way. She's a persistent and disciplined hard-worker, and as you'll see here... doesn't give up easily.
GRIT. /grit/ noun 2. courage and resolve; strength of character.
On July 12, 2020, I raced the Summer Roundup Triathlon put on by Rufus Racing. It was held on a small, private farm and lake in nearby Joplin, Missouri. As it’s a summer race in the midwest, it’s known for being flat, fast, and hot! True to the reputation, the race was certainly all of these things.
There were questions surrounding the race and whether it should be held due to COVID. Ruth Sawkins, the RD, did an amazing job of making everyone feel safe and comfortable in the surroundings. Masks were requested, health checks carried out and plans put in place. The race is small and local, and she capped the numbers in order to give everyone ample space in transition and in lining up for the swim. I felt comfortable racing, and was ready to go. I felt that under Coach Scott, I was well-prepared and well-trained for my first Olympic triathlon race.
Swim: The swim. Wow. The small lake was absolutely beautiful in the sunrise. It was calm, nearly glasslike at its surface. I looked out at the buoys and thought how far away they looked. Of course, they weren’t as far out as my head imagined them to be. Due to COVID and the fact that so many people hadn’t ample time to train for a swim, the swim was shortened to 1000 meters, and was done in two 500 meter loops. This was so that the RD could put her eyes on each swimmer as they exited and entered the water to ensure safety.
I lined up with the 2:15/2:20 pace groups, and we stood in line for a little while. I started out feeling okay, joking around and soaking up the race energy. As the time moved on, and it was time for me to take out my hearing aids, I felt my anxiety ramp up. My heart started racing and I had to tell myself to calm down. I got to the water, and was told to go, and I put in maybe 3 or 4 strokes before calling for the kayak. Kayak came over and I said “I’m deaf, but I can talk, and I’m panicking”. I asked him to stay close and tried another couple strokes, but my heart rate wouldn’t allow me to catch a breath. I grabbed the kayak again and assessed my options.
I knew Ruth is a believer in beginners, and is one of the most accommodating race directors I’ve ever met. She does a “safety wave”, where triathletes can use their swim safety buoys as an extra layer of safety and confidence. I was close enough to shore to yell to Ruth, who understood what was happening. She got Jake, my husband, and was able to toss me my safety buoy. I strapped it around my waist and was able to start moving. It still took me time to calm down and a lot of self-talk to push through the panic, but I did it. I swam the first lap, got out and pushed on for the second lap.
When I exited the water after my second lap, it was clear….I was the last one out. The panic attack stole the time.
Bike: I ran into transition, and was able to get into my gear for the bike. I spent an extra minute ensuring I had what was necessary, and took off to the mount line. I realized as I hopped on, that I didn’t grab any of my nutrition and knew that my race plan was shot. I was basically going to have to wing it at this point. The bike course was 12.2 miles – two loops totaling 24.4 miles for the Olympic. I set out hot, and told myself to back off a little, and save because I knew the backside was a little bit of a false flat and I needed to reserve energy for loop 2.
What was truly amazing about this bike is that I felt extremely confident. This was a new development, and I ate it up. On some portions of the course, I glanced at my watch to see I was riding at 18-19mph. My normal average is 13, and I was excited by how it felt. I kept that momentum up, although I slowed on the false flats. I predicted that would happen, and was not deterred. I was hungry after my first lap, and quickly understood the bad idea of going off race plan. There was nothing I could do at that point, so I flew into my second lap and decided to push hard. My overall average ended up being 15.2, and that’s almost unheard of for me. I was grateful for a good bike, or I may have quit the race then. Into transition, which at this point was a ghost town since everyone else was either finished or still on the run.
Run: This is the quickest transition for me, and was pretty easy. I had pre-loaded my liquid nutrition, Infinit Run Blend, into my water bottle. At least I’d have a small amount of calories and electrolytes, though I was aware it wasn’t going to be enough. The plan for the race was to run the first mile, no matter how slowly. But once I was on the course, going up a small hill with the sun bearing down, I knew that wasn’t going to work. I trashed my legs on the bike and since I didn’t take in calories while biking, I hit the wall early on. I started out and saw several friends/teammates who were in the last lap of their run and they were very encouraging! I made it to the aid station for the first lap, and was able to get some ice down my kit and legs sprayed with a super soaker to cool off.
Back down the course and back up for the second lap. By the time I got halfway through the second lap, I was the only human left on the road. I made it to the aid station and laughed, declaring I was the last. A couple volunteers asked how I knew I was last, and I made a sweeping motion. It’s just me!! At that point, I was basically running for a minute, and walking for 45 seconds. I tried to keep the walk under 45 seconds and run when I could. The run portion definitely goes down as my slowest 10K! A kind volunteer did the run/walk with me for the last mile and a half, and called the finish line to make sure everything was still up. We chatted, we ran, we walked and I was able to get to the finish. 3 hours and 50 minutes later, I had finished my first Olympic triathlon.
So, why did I give the definition of grit at the beginning? I’m not particularly brave or courageous. I don’t like to be considered “inspirational” because I’m a deaf athlete. Instead, I use grit to explain why I was able to finish this race. I could have taken the DNF at the swim. I considered it. I asked for help. I assessed my options and asked for help so I can complete this race and check off this goal. Now, am I aware that IRONMAN isn’t going to give me the same considerations as this race? Of course I’m aware. But let’s consider what I’ve also come to understand. I am a strong athlete, but I have vision and hearing disabilities that limit my balance on the bike. That means I need to continue researching a bike guide for my safety and the safety of those around me. I’m a strong runner, but I will push myself to injury and sometimes, even quit. That means I need to listen to my qualified coach and make sure I’m following best practices. Finally, I have clinical anxiety and ADHD. This means I need to practice my coping tools, and do the things that scare me, even if I have to ask for help.
Grit isn’t always pushing and pushing and running more and being the best. Sometimes, grit is the fight for each tiny step, for the call for help, and for finishing what you’ve started, even if it means coming in dead effin’ last.
This week’s guest blog is written by #TeamOrdinary Athlete T’Sean Laws. This article is also featured at T’Sean’s blog – BigHomieOnTheMove. A number of TeamOrdinary athletes will be running the Philadelphia Marathon, Half-Marathon in 2020 (and in some cases, both), so please consider joining the team and meet us in Philly 2020!
The race is at the end of the week. Right now I am not worried. I put in the work most of the year and a have to get myself prepared mentally to go the distance. I have ran 13.1 miles in one training session at least once every month this year since I started on this journey. Just nothing standing between me and my goal, which is just to do it.
I often think back on when I decided to go for this half marathon. I remember finishing my first Broad Street, when Joe said to me in the car, “You should do a half.” I still laugh at myself for doing that. Then sometime later, after some more thought, I really fell into a funk because I reached my “goal” race and did not know else to shoot for.
Then I just thought, I want to run Broad Street again (because I had so much fun.) After thinking and talking to some friends, of course Joe once again suggested that if I wanted to consider participating in the Philadelphia Marathon weekend. There were a few slots still open for people to also run the Broad Street Run. Like a selfish fool, I took the bait and yet started 2019 with my new goal race: The Dietz and Watson Philadelphia Half Marathon!
I am a darn fool in having my goal race being near the end of the year. However, sometimes you gotta give yourself some time to prepare. And even though I already ran a 10-miler, I thought it was best to give myself plenty of time to train. I even doubled-down on this crazy idea of stretching my longest distance to 13.1 miles by putting it out there in the universe when talking about my goal in Ordinary Marathoner podcast. I was honored to be a guest and going into it, I felt like, if I said it out load publicly I must hold myself accountable. This way, I would attempt to get outta my running blues between races and stay focused on the end goal.
I did smart this year with the races I signed up for. The purpose was:
1) keep myself building up throughout the year
2) not feel rushed near the end of year to get myself ready for the distance
3) physically recover after finishing and not feel like I have to be in bed for several days after the race
I ran the Hot Chocolate 15K (and probably had too run much fun in the process); Broad Street Run 10-Miler (I became a duck in the process); Dairy Air 10k; Philadelphia Mayors Cup [10k]; Race for Blue [5 miler]; and the Rock and Roll Half Marathon. I did have a race in October, but had to cancel due to family commitments. Each one I used as stepping stone and it kept me motivated.
I was proud of my progress throughout the year. Even had several good training runs. The late August 10k turned into 10 miles because I was enjoying the run so much, I ran further than intended. Still happy that I had taken some cash so I could get bottled water at the gas station on my way back. Vacation running is funny that way.
With the use of Strava I tracked my attempts to run a half every month. The virtual challenges are really helpful. I thought if I became comfortable with the distance, I should be able to complete the race at the end of year and get a time that would make me happy. I started it off in January with the Star Wars Virtual Half. Using this virtual race as a challenge I thought if I could run the full distance, it would start me on the right track. On my first run, I got the distance! I strung together several more runs throughout the month to earn the virtual half. From March through May, I made a few more attempts to run a half but came up a little short. However, I did have some good training runs in between, plus I also trained for the Broad Street Run and participated in the Ordinary Marathon during that stretch.
When June arrived, I was determined to get back on top. And by the end of the month I made it back to the Half mountain top. It was a good. I felt better than I did in January. Then, before I knew it, September came and it was time for the Rock n Roll Half. I used this as my baseline into going into November. The course is mostly flat and is similar to the Philadelphia Half. In October and into the first week of November I was able to run some tough 10-milers considering I ran the hills in my neighborhood and ran an alternate route on the trail.
So, in total I guess I ran the half-marathon distance 3 times in one single run this year. Could have swore I did it 2 more times at least. Oh well. I have plenty of 10’s and some 11’s to look back on. In most training programs they even suggest that the individual not run the full distance of their race until race day. So I may have been following that advice, too, throughout the year.
The race is finally here! For most of the week, I was fairly calm about the whole thing. But now I’m excited! I have been paying attention to the weather report most of the week that said it will be dry and cold during my race day. Temps expected to be in the mid-40’s. I thought that was cool, until Friday. I get hit by Keith who forwards me the weather report for Sunday and the prediction of cold rain the whole day. At first I thought the weather report was for Saturday and I was none too happy. So yeah, I freaked for a bit. Then eventually the smarter part of my brain stepped up and I checked the local weather again. Saturday’s report was still the same. Thanks local meteorologists for getting it right. I looked back at what I was sent, at realized it was Sunday’s weather. I sent Keith the local weather report and corrected him.
Friday afternoon and evening I was like a duck on water leading up to the race. Normally I hit a calm with no problem leading up to my races. I just tell myself, I am going to get up tomorrow, put on my gear and run with a few of my friends. However, because it was my goal race, I was a little more nervous than usual. I calmed down eventually and got a good night’s rest.
Race day I wake up and go through my normal routine. I get cleaned up, dressed, make coffee to-go, and eat some warm cereal due to the cool temperatures. My dad used to say to me when I was young, “You need to have something warm in your belly if you are going to be outside all morning.” I actually follow this advice as an adult. Thanks Dad. Then I pack myself a PB sandwich and triple check I have my gear bag (which I half-packed the night before) and the rest of my gear, which is next to the front door. Then I’m off. On my way down, I make a quick stop to grab a couple bananas and some bottled-waters. I normally keep one bottle of water and banana for the car ride home after races. This helps me from cramping after the longer distances. Also with being in the back of the pack, I don’t start at the gun time and want to make sure I am hydrated before the start of the race. I am used to an extra 20 – 30 minutes before my corral gets started.
I met up with Black Men Run Philadelphia prior to the start of the race after checking in my gear. It’s always a great time getting together and chatting it up. I wanted to meet up with my fellow Team Ordinary teammate Ben and some more friends running at the race, but I was not able to arrange that in time.
After meeting up, we went to our respected corrals. Temperatures are in the low-30’s, and I am wearing my warm gear, hat and gloves. I only start to feel more of the cold when I take my gloves off to look at my phone. Why couldn’t I find my touch gloves!?!? While doing some stretching I look over and see Ann. She is so full of energy and excitement. I was digging her CP3O inspired outfit for the run. We talk and wish each other luck. I let her and her friends get back to preparing themselves, and quietly start shaking out some butterflies to calm myself.
As I was settling in, I talked with some of the other runners around me. For the most part they were all saying the same thing – not looking forward to the incline near mile 10. Personally I try not to think about the inclines too much. Besides that, no one seems to be worried – just focus on finishing the race. I was in the company of those whom this was their first half and those who haven’t ran more than 5 races in this distance. The corrals are started in waves with a minute between each one. As my corral finally get started I was on the left side. It was split in half while crossing the start line to get everyone to use the full parkway at the start of the race. Due to the amount of people competing, I really understand. I totally wish I was on the right side because Des Linden and Meb Keflezighi were giving high fives. It was really a powerful sight. Smiles all around.
The race starts down the parkway, and head down towards City Hall. From City Hall, you head to Independence Hall where Betsy Ross and Benjamin Franklin were out cheering the racers on. Ben give me a high five and shouted he wants to see Ben Simmons get more aggressive down the stretch. Ben is a big 76ers fan, just like me. (Now only if he could get Dr. J and A.I. to take a picture with me…) Then we headed past the US Mint onto Race Street. I really wish I took some pictures while we ran on Race Street with the Ben Franklin Bridge on our left hand side towards the waterfront area. In a city that is always bustling, it was calm and surreal. Hitting Columbus Boulevard during the first 5k, I saw a little girl on the steps of the newer condos cheering us on and running it place. It was a really cute sight.
After running around Gloria Del-Old Swedes Church Historic Site, we hit the first water station. Conveniently, we were right across the street from John’s Roast Pork. It’s almost the story of my life lately. Every time I get near this awesome eatery, I am either too early or I am too pressed for time to wait in line. At least the air was crisp and did not smell like food, just race success. Traveling up Front Street hitting mile-marker 4, there was the Mile 4 Cheer Party. Music, games, signs, fanfare galore. The incline was slight from being at water level just moments before. Hard to notice. Then I headed north on South Street. I remember all the time in my younger days visiting the various spots on South Street. But I don’t remember ever being there as the sun was rising. I found this really cool owning the street for the first time in a very, very long time.
Passing Starr Garden Park and the fire station, we turned onto Lombard Street. I remembered that my friends old apartment was nearby. As a matter of fact, I ran right past it! I took a walk break and sent a quick voice text to him and kept it going. Reminiscing waits for no one. From miles 5 through 6.5 I must of zoned out a little and just enjoyed myself. (I took a quick potty break after 10k into the race. Stay hydrated people.) We continued to head up Lombard and made a few turns. When I hit mile 7.25 my right calf cramped a little, but I was able to work it out.
I was in my own happy place running across the Walnut Street Bridge over the Schuykill River. Getting to the end of the bridge and seeing the FMC Building on the right, and Penn Park on left is a really good view. Getting to about 8.33 miles into the race my thighs started to tighten. The next water station was just in front of me, so some needed hydration, a drop in elevation, and I was back in the game.
Continuing up Walnut through the UPenn campus and turning onto 33rd Street, the next thing I knew we were running past Drexel. University City is really nice day or night. Mile 9 we passed Powelton Village and headed toward the Philadelphia Zoo and the dreaded inclines. I stuck with my plan for miles 9 and 10, and took my walk-breaks when needed. I tried my best to keep pace. After passing the Zoo and running across the Girade Avenue Bridge, I looked at the city skyline one more time, taking it all in. I look at the nice person next to me who had been with with me most of the way up to this point and said, “That view of the city never gets old.” She agreed and we all continued on.
Finally hitting the mile-10 marker getting into Fairmount Park, my tracking app had me two minutes slower than my average time at this distance. I was not really happy with myself as I hit the next hydration station. I changed my music, hoping that this would help my cadence for the final 5k. I was strong until 11.5 miles where even though it was mostly downhill, I really could have used another hydration station. Getting back onto Kelly Drive and heading for the finish, I felt like I was starting to hit a wall. At this point through 12.5 miles my calves decided to play the cramp and tired game. Left calf, then right calf. I had to back down a bit until the last hydration station. With about half-mile left, I knew I was close but yet it felt so far away.
Seeing the corner of the Art Museum and people gathering near the Rocky Statue I knew it was time to start digging deep. No more walk breaks. I was only about 3 blocks away from the finish line. Could hear the crowd and people cheering us. People shouting, “You got this!”, “The finish is right there!”, “Go big man!” I know I heard someone shout my name, probably from reading my bib. I kept digging trying to shift into 6th gear, but only could manage to get into 4th. I cruised into finishing the Philadelphia Half Marathon and finished my goal race! It felt great to get across all the timing pads. I also stopped my watch after a few seconds. I laughed a little to myself like I just broke some kind of record and needed my own watch to verify it. I shuffled over and moved out the way while my heart was still pounding from all the excitement. I finally did it. Ring da bell! They are all not glamorous, however, when you put in the work, it does pay off. Half Marathon is now done.
After the race I grabbed my gear and met up with David and Bryant of BMR. They talked me into hanging out in the warming tent for a bit. And I can tell you I needed that in the worst way. My muscles started seizing up from the cold temperatures and not moving around as much. Warming tents are just what the doctor ordered on this day. While we grabbed a table and put down our refreshments and snacks, I picked a spot to stretch. This helped a lot. Here is a little advice, recovery starts when you get done. Don’t be pig-headed. Take the time you need to cool and stretch-out properly so you do not turn yourself into a statue.
This weeks journey is done. Until the next running journey. #bighomieonthemove
Today’s Guest Blog authored by the Official Dietitian of #TeamOrdinary, Allison Knott, MS, RDN, CSSD of Anew Well Nutrition. Helpful reference for this article: The Everyday Athlete Pantry List
Being an athlete means sticking to schedules and training plans while having a keen awareness for how the food on your plate impacts your performance. But just because you know it’s important doesn’t make it any less intimidating. Athletes aren’t immune to the stress that comes with grocery shopping. Take the confusion out of your next shopping trip with these tips and pantry list for the everyday athlete.
Think of this group as playing a primary role in helping you perform at your best. Fruits and vegetables provide a variety of essential nutrients that play a role in recovery and immune support. Plus, eating a diet rich in fruits and vegetables can contribute to optimal hydration with up to 20 percent of total water intake coming from plants. Plants are also a source of potassium which is necessary for fluid balance and blood pressure management. Shop seasonal to increase variety while also saving cash. Aim for a combination of vegetables and fruits, but lean heavy on the vegetable side. And don’t be afraid to try something new. Make it a goal to pick up a new fruit or vegetable every time you shop.
Choose these, but know you can’t go wrong with any type of produce:
This group provides a significant source of carbohydrates and offers both high fiber and low fiber options. Higher fiber for the majority of your diet and lower fiber for those carbohydrate boosts before or even during a workout/race. Focus mostly on whole grains and aim for a minimum of 50 percent of the grains to be whole grains.
Choose these:
Like whole grains, this group is a significant source of carbohydrate and fiber, but with the added benefit of having protein. Beans are an ideal pantry staple and can act as both a carbohydrate and a source of protein on the plate. Beans and legumes are also a source of folate and other B vitamins as well as potassium. Choose canned for quick cooking or dry if you have extra time and/or are trying to cut back.
Choose these:
Whether you’re a vegetarian, vegan, or omnivore, protein is an essential nutrient that plays a role in muscle growth and repair. However, choosing your protein source looks much different depending on the diet you follow. For omnivores, choosing meats that are lower in saturated fat and unprocessed the majority of the time is important for long-term health. For vegetarians and vegans, be sure to pick up a variety of plant-based sources of protein to ensure that you’re getting all of the essential amino acids. This means eating a mix of plant-based sources of protein throughout the day.
Choose these:
Like meats and meat alternatives, this group has something for every dietary choice or restriction, however the nutrient content varies widely. If you’re buying dairy milk, yogurt, or cheese, opt for the lower saturated fat varieties if you also have saturated fat from other sources. Think of saturated fat as a bank account – you decide where you want to spend it! (Note: most people should aim for no more than 10% of calories from saturated fat or about 22g per day if eating a 2000 calorie per day diet.) For non-dairy alternatives, check the protein, calcium, and vitamin D as it can be significantly different from dairy milk. Non-dairy milks can also contain saturated fat (read: coconut milk), so be sure to take that into consideration as well.
Choose these:
Dietary fats include unsaturated, saturated, and trans fats. Saturated fats are mostly found in animal products like butter, cream, cheese, and high fat meats. They’re also in tropical plant oils including coconut and palm oil. Unsaturated fats are found in nuts, seeds, fish, and the majority of plant oils. Fat is used for energy, nutrient transport, and for protecting organs. Replace saturated fats with unsaturated fats where possible and avoid replacing dietary fat with refined carbohydrates.
Choose these:
