8.11.13
Almost Done
I have to split to go visit some of my soldiers in a different part of the country, but the teams are all within 25 miles of the finish, and though hurting, are pushing through!
Ragnar Update
Late Afternoon:
FYI, What you read below in another font is what I've been sending throughout the day to a reporter with a paper in Las Vegas who is tracking us.
I have run two legs thus far. The first, early this morning, was a disaster (according to my standards) as the first full meal I put down after four days of odds and ends almost made an appearance on the race course. My legs were also a bit shot from the 3.5 mile ruck run beforehand. My pace was about 8:30 over six miles. I rebounded a little while ago on my second leg, which was only three miles, with a pace just over seven minutes. The sun is setting and the dry, dusty feel of the afternoon is beginning to develop the first bites of the evening chill.
FYI, What you read below in another font is what I've been sending throughout the day to a reporter with a paper in Las Vegas who is tracking us.
I have run two legs thus far. The first, early this morning, was a disaster (according to my standards) as the first full meal I put down after four days of odds and ends almost made an appearance on the race course. My legs were also a bit shot from the 3.5 mile ruck run beforehand. My pace was about 8:30 over six miles. I rebounded a little while ago on my second leg, which was only three miles, with a pace just over seven minutes. The sun is setting and the dry, dusty feel of the afternoon is beginning to develop the first bites of the evening chill.
We are now about nine hours into the race. The teams are
all neck and neck. Another couple of runners had to drop out--one was tied up
with a mission and another fell ill after his first leg. We had a couple
potential runners in reserve, but due to the depletion on the teams, each of
those runners have been fully integrated and employed.
The accordion effect continues, and in its present state
of compression, we are all knotted up in the mid-50's in terms of mileage. It
looks like it will be a nail biter until the end.
Off and Running the Ragnar
Update: Late Morning
Just to make things more interesting for us this morning,
a team of Afghan friends watered down the road, which is usually a necessity to
help tamper down the dust. After several days of rain, however, it turned soggy
roads into boggy roads. Most every runner who has gone so far is half-caked in
mud, but with no complaints. The camaraderie is inspiring. I just saw runners
from two different teams pass by us together over several laps, obviously
helping to pace each other.
One interesting thing to note--Team Richard's captain,
MCpl Brian Wiegelt of the Canadian Army, is the fastest runner by far. He wins
every race and has successfully completed a 50 miler and a 125k run. He is
doing 38 of his team's miles. We intentionally made the other teams deeper with
regard to fast runners, so it's interesting to watch the accordion effect.
Every time Brian runs, his team shoots out to a big lead. Over the next several
legs, the rest of our teams largely close the gap. It'll be interesting to see
how all this plays out.
7.11.13
Ragnar Ahead
Ragnar put out a blog post on our upcoming race: http://blognar.ragnarrelay.com/2013/11/operation-ragnar-afghanistan-the-ultimate-team-captain/#comment-1081
As one might expect, there are a lot of last minute hiccups. One of my team's top runners through out his back, so we have to scratch him and cover his legs. Also, most of our IN Guard guys just got assigned to duties over the next couple of days, which might take them out of action. In many ways, this could prove a repeat of the Ragnar I did with family and friends several years ago, where 8-9 people will be expected to cover the whole distance.
On the bright side, just like several years ago, such a difficulty often brings the remaining team members together, knowing that they are reliant on each other to make it to the finish line as a team. Each team will likely be affected by the anticipated losses, which means all of them will be pulling together and developing strategies to cover the now unoccupied legs.
Right now, I am slated to run the fourth most mileage of our runners--26 total. I have a feeling that I will end up running 30-35. I hope that my health continues to improve. I have been hovering at between 40-60% of my typical strength/health, cutting all workout, eating less than half of what I normally do, and sleeping quite a bit more than normal. Today, I feel about 70%, am eating better (though without appetite), and feel more prepared to run.
This actually reminds me of life post-Ragnar two years ago. After running up a sweat in an early-morning run, I ate a 2am dinner in a freezing cold cafeteria. Pretty soon, I had extreme chills and ended up falling asleep in one our vans, still feeling the chill. Within a day or two, I was running a a temperature of 103-104 and my wife had to take half a day off of work to navigate Army healthcare in order to get me a doctor's appointment.
By God's grace, I bounced back a few days later to run my fastest marathon up until that point (Harper's Ferry/Antietam, which was beautiful). I'm hoping for a similar bounce tomorrow.
This likely won't be a cozy run either. We have experience the cold drizzle for several days now and it doesn't look like it will let up. All of these factors combined will require a great reservoir of resiliency by our participating soldiers. I have no doubt that they will rise to the challenge.
Unfortunately, I will not be waiting at the finish line with the rest of my team. I will need to leave a hour or two before that point to visit some of my soldiers in a different part of the country, conduct chapel services, and provide a prayer for a dual American-Canadian Memorial Day ceremony. After spending several days at that point, I will travel to my old post to visit with soldiers and provide a prayer for a change-of-command ceremony.
Ultimately, if my health recovers in the next couple of days, it will not have anything to do with remaining stationary! What a powerful reminder that God alone sustains my health.
(Prepare for another illness-induced flashback.) This reminds me a bit of life in Malawi this past summer. When the wifey and I arrived at JTW's home base of Dzuwa, the former witchcraft stronghold, I inexplicably fell ill. I had no idea what I had, but all of my natural energy reserves were gone. I would go with the wifey to encourage and pray with folks, then return to my bed where I'd quickly collapse.
On and on this illness continued, showing that God's strength alone sustained me as I gave lectures and seminars at the JTW-sponsored Missions Conference. His providence was also on display as the wifey, in her first time in this foreign and rustic environment, was forced to step up and lead. She would initiate conversations and engagements with other people and would drag me along. Placed in perhaps the weakest situation in her life, God's strength was magnified through her beautifully.
As we boarded the plane to come home, I looked worse for the wear. Yet, in the claustrophic cabin of that international flight, every bit of whatever afflicted me broke. When we landed, I felt perfectly fine for the first time in over a week.
Our health, like our lives, are sustained by a million strings, including doctors, medicines, etc. But every string is tied to the finger of God. If He, in His good providence, decides to loose the strings from His grip, all the medical care will be for naught. I am grateful that the God who sustains me is both omnipotent and benevolent to His creatures.
As one might expect, there are a lot of last minute hiccups. One of my team's top runners through out his back, so we have to scratch him and cover his legs. Also, most of our IN Guard guys just got assigned to duties over the next couple of days, which might take them out of action. In many ways, this could prove a repeat of the Ragnar I did with family and friends several years ago, where 8-9 people will be expected to cover the whole distance.
On the bright side, just like several years ago, such a difficulty often brings the remaining team members together, knowing that they are reliant on each other to make it to the finish line as a team. Each team will likely be affected by the anticipated losses, which means all of them will be pulling together and developing strategies to cover the now unoccupied legs.
Right now, I am slated to run the fourth most mileage of our runners--26 total. I have a feeling that I will end up running 30-35. I hope that my health continues to improve. I have been hovering at between 40-60% of my typical strength/health, cutting all workout, eating less than half of what I normally do, and sleeping quite a bit more than normal. Today, I feel about 70%, am eating better (though without appetite), and feel more prepared to run.
This actually reminds me of life post-Ragnar two years ago. After running up a sweat in an early-morning run, I ate a 2am dinner in a freezing cold cafeteria. Pretty soon, I had extreme chills and ended up falling asleep in one our vans, still feeling the chill. Within a day or two, I was running a a temperature of 103-104 and my wife had to take half a day off of work to navigate Army healthcare in order to get me a doctor's appointment.
By God's grace, I bounced back a few days later to run my fastest marathon up until that point (Harper's Ferry/Antietam, which was beautiful). I'm hoping for a similar bounce tomorrow.
This likely won't be a cozy run either. We have experience the cold drizzle for several days now and it doesn't look like it will let up. All of these factors combined will require a great reservoir of resiliency by our participating soldiers. I have no doubt that they will rise to the challenge.
Unfortunately, I will not be waiting at the finish line with the rest of my team. I will need to leave a hour or two before that point to visit some of my soldiers in a different part of the country, conduct chapel services, and provide a prayer for a dual American-Canadian Memorial Day ceremony. After spending several days at that point, I will travel to my old post to visit with soldiers and provide a prayer for a change-of-command ceremony.
Ultimately, if my health recovers in the next couple of days, it will not have anything to do with remaining stationary! What a powerful reminder that God alone sustains my health.
(Prepare for another illness-induced flashback.) This reminds me a bit of life in Malawi this past summer. When the wifey and I arrived at JTW's home base of Dzuwa, the former witchcraft stronghold, I inexplicably fell ill. I had no idea what I had, but all of my natural energy reserves were gone. I would go with the wifey to encourage and pray with folks, then return to my bed where I'd quickly collapse.
On and on this illness continued, showing that God's strength alone sustained me as I gave lectures and seminars at the JTW-sponsored Missions Conference. His providence was also on display as the wifey, in her first time in this foreign and rustic environment, was forced to step up and lead. She would initiate conversations and engagements with other people and would drag me along. Placed in perhaps the weakest situation in her life, God's strength was magnified through her beautifully.
As we boarded the plane to come home, I looked worse for the wear. Yet, in the claustrophic cabin of that international flight, every bit of whatever afflicted me broke. When we landed, I felt perfectly fine for the first time in over a week.
Our health, like our lives, are sustained by a million strings, including doctors, medicines, etc. But every string is tied to the finger of God. If He, in His good providence, decides to loose the strings from His grip, all the medical care will be for naught. I am grateful that the God who sustains me is both omnipotent and benevolent to His creatures.
6.11.13
Political Pragmatism and Public Persuasion
Say that quickly, ten times in a row! I know I can't in my current state of queasiness.
There were two significant elections yesterday--one for governor of New Jersey and the other for governor of Virginia. And there was a clear contrast in viewpoints. In both races, the candidates were either conservative or liberal--no "moderates."
The results couldn't be more startling (unless one had tracked the poll numbers over the last six months). In moderate Virginia, the conservative went down in flames at the hands of a DC insider, at time when anything associated with DC is radioactive. In liberal New Jersey, the conservative not only won, but decimated his opponent, taking virtually every demographic category (including young voters, women, and latinos) and garnering a respectable 20% of African American voters.
How in the world could a conservative crush the opposition in NJ while another conservative lost by a narrow, yet significant, margin in VA?
Short answer: The virtue of political pragmatism in public persuasion.
In other words--and this is something both Tea Party conservatives and MoveOn.org progressives miss--voters don't care as much about ideological principles as they do about the ability of that ideology to meet their needs and those of society at large. Our country didn't vote for Ronald Reagan because he was a straight-line conservative, nor did they vote for Barack Obama because he is a straight-line liberal. They voted for these figures because they thought their ideas would work.
Now, don't get me wrong--I am not a fan of pragmatism and the idea of "getting government to work." Policies should be evaluated first and foremost by their moral quality and and economic wisdom. (In other words, "What should we do?" should be asked before "What can we do?")
But the reality is that pragmatism--reducing everything to practicalities--is the original and now-predominant American philosophy. As much as I hate the language that reduces debates to "what works," such language is incredibly effective from a political perspective.
From this perspective, then, evaluate the two conservative candidates who ran yesterday. One has spent four plus years arguing for his policies from a dinner table perspsective. He tied every idea of clear societal changes and reforms. When Superstorm Sandy struck, he didn't get lost in the ideological forest, but worked hand in hand with the President to bring about quick relief.
The other candidate constantly argued in terms of abstrations. People knew where he stood on the issues, but not how his positions would help them. It is one thing to talk about the moral quandaries and economic fallacies of Obamacare, for example, and quite another to talk about the hundreds of thousands who are currently being kicked off their insurance plans, leaving them without an economic safety net in the event of a medical crisis. People care about the practicalities.
So one conservative crushed the opposition in a blue state, while another lost in a purple state. As the post mortems begin, remember the value of political pragmatism in public persuasion.
There were two significant elections yesterday--one for governor of New Jersey and the other for governor of Virginia. And there was a clear contrast in viewpoints. In both races, the candidates were either conservative or liberal--no "moderates."
The results couldn't be more startling (unless one had tracked the poll numbers over the last six months). In moderate Virginia, the conservative went down in flames at the hands of a DC insider, at time when anything associated with DC is radioactive. In liberal New Jersey, the conservative not only won, but decimated his opponent, taking virtually every demographic category (including young voters, women, and latinos) and garnering a respectable 20% of African American voters.
How in the world could a conservative crush the opposition in NJ while another conservative lost by a narrow, yet significant, margin in VA?
Short answer: The virtue of political pragmatism in public persuasion.
In other words--and this is something both Tea Party conservatives and MoveOn.org progressives miss--voters don't care as much about ideological principles as they do about the ability of that ideology to meet their needs and those of society at large. Our country didn't vote for Ronald Reagan because he was a straight-line conservative, nor did they vote for Barack Obama because he is a straight-line liberal. They voted for these figures because they thought their ideas would work.
Now, don't get me wrong--I am not a fan of pragmatism and the idea of "getting government to work." Policies should be evaluated first and foremost by their moral quality and and economic wisdom. (In other words, "What should we do?" should be asked before "What can we do?")
But the reality is that pragmatism--reducing everything to practicalities--is the original and now-predominant American philosophy. As much as I hate the language that reduces debates to "what works," such language is incredibly effective from a political perspective.
From this perspective, then, evaluate the two conservative candidates who ran yesterday. One has spent four plus years arguing for his policies from a dinner table perspsective. He tied every idea of clear societal changes and reforms. When Superstorm Sandy struck, he didn't get lost in the ideological forest, but worked hand in hand with the President to bring about quick relief.
The other candidate constantly argued in terms of abstrations. People knew where he stood on the issues, but not how his positions would help them. It is one thing to talk about the moral quandaries and economic fallacies of Obamacare, for example, and quite another to talk about the hundreds of thousands who are currently being kicked off their insurance plans, leaving them without an economic safety net in the event of a medical crisis. People care about the practicalities.
So one conservative crushed the opposition in a blue state, while another lost in a purple state. As the post mortems begin, remember the value of political pragmatism in public persuasion.
5.11.13
The Sick and the Smiley
If not before now, today definitely marked the transition from a dry, dusty summer to a breath-taking, bone-creaking, winter. The cold season is also the rainy season (and rain typically lasts for several days in a row). I heard a lot of muttered comparisons to Ft. Lewis up in WA--though such mutterers conceded that the peninsula up there is often a good bit warmer than this.
I'm not sure why, but soon after getting back from visiting one of the sites today, I began to feel pretty rotten. I had lead head (that heavy feeling), my appetite disappeared, and my normally energetic body went into anti-energy mode, which means I was also more vulnerable to the cold and damp.
Thankfully, having already gone out with the team and have a pile of work that was all time-flexible, I crept across the post to my bed closet (like a broom closet, but...), put on some warm clothes, and fell asleep. I woke up three hours later, still so drained that it took me an hour to get ready.
My energy revived a bit once I got out and about. I'll take care of a few more tidbits here at the office before I grab a morsel or two of food that I can put down for dinner and not risk shedding any weight off of my 152 pound frame. I would appreciate your prayers for a quick recovery.
As I waited for sleep to come in my bunk earlier, I thought back on a Face Time chat I had with the Mrs. last night. I told her I'd "watch" the boy while she stepped away for a minute or two. She intentionally set her iPad far away from him so that he couldn't reach it and hang up on the conversation. I decided that such an arrangement wouldn't do.
As soon as she left, I watched him in his normal distraction mode, lying on his back and flailing his legs like a turtle, perfectly amused with something so simple. He was probably 6-8 feet from the iPad, partially obscured by some form of bedding. I called for him, and watched him roll himself over and poke his head up over the covers and smile at me. He then went back into distraction mode.
I called again, "Hey little one, over here!" He poked his head up again, smiled, and then begin to move. I saw limbs flailing every which direction, and every so often, his smiling face popped back up to track his progress. Eventually, he made his way over to the phone, and likely confused about what to next, kept shifting around. Over and over, the screen would fill will a blast of red hair. I kept talking in a softer voice, and right before the wifey came back, his smiling face appeared in front of mine.
The wifey chuckled when she walked into the room and saw him looking into the iPad: "How'd you get over there?"
It was a special moment for me. The boy and I don't really have any alone time together. Why would we? And any communication we could have at his age is hindered by my ignorance in relating to an infant, since I have not been there to learn and grow with him. Sure my boy is very social just like I am, but I would like to think that he knows my voice and responds to my call.
When I return, he might not recognize the scrawy frame attached to these pointy ears and goofy smile, but he will know his daddy.
I know it's an inexact analogy, but I thought about this experience in relation to Jesus as the Good Shepherd (John 10). His sheep know the sound of His voice. Jesus told us that the recovery of one lost sheep brings rejoicing to the hosts of heaven (Luke 15). Could it be that my overwhelming love and delight in my boy is a pale reflection of our Father's love for His children? Such knowledge--that a holy God could look upon a sinner like me and for Christ's sake draw me to Him--dumfounds me.
I'm not sure why, but soon after getting back from visiting one of the sites today, I began to feel pretty rotten. I had lead head (that heavy feeling), my appetite disappeared, and my normally energetic body went into anti-energy mode, which means I was also more vulnerable to the cold and damp.
Thankfully, having already gone out with the team and have a pile of work that was all time-flexible, I crept across the post to my bed closet (like a broom closet, but...), put on some warm clothes, and fell asleep. I woke up three hours later, still so drained that it took me an hour to get ready.
My energy revived a bit once I got out and about. I'll take care of a few more tidbits here at the office before I grab a morsel or two of food that I can put down for dinner and not risk shedding any weight off of my 152 pound frame. I would appreciate your prayers for a quick recovery.
As I waited for sleep to come in my bunk earlier, I thought back on a Face Time chat I had with the Mrs. last night. I told her I'd "watch" the boy while she stepped away for a minute or two. She intentionally set her iPad far away from him so that he couldn't reach it and hang up on the conversation. I decided that such an arrangement wouldn't do.
As soon as she left, I watched him in his normal distraction mode, lying on his back and flailing his legs like a turtle, perfectly amused with something so simple. He was probably 6-8 feet from the iPad, partially obscured by some form of bedding. I called for him, and watched him roll himself over and poke his head up over the covers and smile at me. He then went back into distraction mode.
I called again, "Hey little one, over here!" He poked his head up again, smiled, and then begin to move. I saw limbs flailing every which direction, and every so often, his smiling face popped back up to track his progress. Eventually, he made his way over to the phone, and likely confused about what to next, kept shifting around. Over and over, the screen would fill will a blast of red hair. I kept talking in a softer voice, and right before the wifey came back, his smiling face appeared in front of mine.
The wifey chuckled when she walked into the room and saw him looking into the iPad: "How'd you get over there?"
It was a special moment for me. The boy and I don't really have any alone time together. Why would we? And any communication we could have at his age is hindered by my ignorance in relating to an infant, since I have not been there to learn and grow with him. Sure my boy is very social just like I am, but I would like to think that he knows my voice and responds to my call.
When I return, he might not recognize the scrawy frame attached to these pointy ears and goofy smile, but he will know his daddy.
I know it's an inexact analogy, but I thought about this experience in relation to Jesus as the Good Shepherd (John 10). His sheep know the sound of His voice. Jesus told us that the recovery of one lost sheep brings rejoicing to the hosts of heaven (Luke 15). Could it be that my overwhelming love and delight in my boy is a pale reflection of our Father's love for His children? Such knowledge--that a holy God could look upon a sinner like me and for Christ's sake draw me to Him--dumfounds me.
4.11.13
Get Your Vote On!
Today, in Virginia and New Jersey, important elections are being held to determine who will occupy the governor's mansion in each state for the next four years.
Many of you know my political proclivities, but I will not seek to sway your vote. I only ask that you vote. The blood of thousands of soldiers has been poured out over the last decade to secure our freedoms, including the freedom to choose your leadership. Now it's your turn.
And if you have children, do what my parents would do with me when I was a lad--take your children with you. Ask them questions along the way about why they think it is important to vote. Explain to them why it is that you are voting for a particular candidate or party. Such an adventure and exercise in civic responsibility trumps the vast majority of school-based field trips. There is no person more important in the intellectual, character, and spiritual formation of a child than his/her parent.
Finally, remember that your identity is never to be found in your politics. Civic engagement is important; It is not ultimate. No party or cause will transform human nature. God will not judge man based upon his voting patterns. The book of life is determined by the blood of Christ.
With that in mind, I just read this wonderful article regarding a Democratic pundit who works for Fox News (and writes very thoughtful columns):
Many of you know my political proclivities, but I will not seek to sway your vote. I only ask that you vote. The blood of thousands of soldiers has been poured out over the last decade to secure our freedoms, including the freedom to choose your leadership. Now it's your turn.
And if you have children, do what my parents would do with me when I was a lad--take your children with you. Ask them questions along the way about why they think it is important to vote. Explain to them why it is that you are voting for a particular candidate or party. Such an adventure and exercise in civic responsibility trumps the vast majority of school-based field trips. There is no person more important in the intellectual, character, and spiritual formation of a child than his/her parent.
Finally, remember that your identity is never to be found in your politics. Civic engagement is important; It is not ultimate. No party or cause will transform human nature. God will not judge man based upon his voting patterns. The book of life is determined by the blood of Christ.
With that in mind, I just read this wonderful article regarding a Democratic pundit who works for Fox News (and writes very thoughtful columns):
3.11.13
One Year Later
One year ago, Wifey Standard Time (currently in the Colorado mountains), she was passing through a surgery that was the culmination of several weeks of fear and heartache, as it looked like the lives of both her and our baby were in danger.
One year ago, Chappy Standard Time (currently in the Afghan mountains), she was enjoying the drug-induced comfort of bed, celebrating her 29th birthday.
She wrote the following to me before she fell asleep tonight (her time):
"As I was waking up from emergency surgery this day last year, through my anesthesia I heard the word "benign" and then I heard two heartbeats on monitors--my heartbeat and the heartbeat of my 13-week-old baby, our little [boy], who survived the surgery. And then I saw you. It was the best birthday of my life. And I doubt that any birthday will beat it. I have all that I need and more. There really are no words to express my love for you and thankfulness to God except His own.
One year ago, Chappy Standard Time (currently in the Afghan mountains), she was enjoying the drug-induced comfort of bed, celebrating her 29th birthday.
She wrote the following to me before she fell asleep tonight (her time):
"As I was waking up from emergency surgery this day last year, through my anesthesia I heard the word "benign" and then I heard two heartbeats on monitors--my heartbeat and the heartbeat of my 13-week-old baby, our little [boy], who survived the surgery. And then I saw you. It was the best birthday of my life. And I doubt that any birthday will beat it. I have all that I need and more. There really are no words to express my love for you and thankfulness to God except His own.
Bless the Lord, O my soul,
and all that is within me,
bless his holy name!
2 Bless the Lord, O my soul,
and forget not all his benefits,
3 who forgives all your iniquity,
who heals all your diseases,
4 who redeems your life from the pit,
who crowns you with steadfast love and mercy,
5 who satisfies you with good
so that your youth is renewed like the eagle's. - Psalm 103"
What is a nine month separation compared to a life long one? My dear wife and I were hit square between the eyes with God's gracious providence. Her struggles with anxiety have never ramped up to the same extent after having to cede control of her life and that of our baby to God's hand alone. My pride was given a kick to the gut that it still hasn't recovered from as I had to trust that those I would die to protect were more sheltered in the hand of the Good Shepherd than my own.
And that time proved to be God's appointed training ground for this deployment as well. The same God who rescued my wife and boy from the pit is the same God who shelters us under His wing today (Ps. 91). "Good Shepherd" is a particularly meaningful analogy for our Savior, Jesus Christ, at this juncture in life, as we have seen the omnipotence of our Lord matched in perfection by His tender care.
My cup is filled to the brim, flowing with the waters of life sprining from the person and work of Jesus Christ. And in Him, I have been given grace upon grace, of which my wife and boy are the foremost. More and more, I see my life animated by a desire to see my wife and children grow in knowledge and love for their Savior. Like Simeon, I can depart in peace at any time, knowing that Jesus is working in and through the lives of my precious family.
Today marks 30 years of life for my wife, and one year of life after receiving her back from the dead (as Scripture describes the sparing of Isaac upon the altar). I care little for birthdays, but care greatly for the lives of my wife and boy. I rejoice in their love and endeavor to secure them in mine, as a reflection of the greater love of Jesus. Wifey, you are the delight of my heart and life.
By God's grace, I will seek to enjoy you and our little ones for however many days God gives us, and glorify Him from the start to the close. What a wonderful life we live!
Running Your Best Race
Thinking about running a half marathon? I hope so, because you were made to run. (Noted exceptions include those who are injured or have significant heart problems.) If you are thinking about getting your run on, here are some principles that I have learned over the years through research and experience:
Training
1) You should run at least three times a week. One run should emphasize speed. I prefer windsprints, where you rotate between sprinting and light jogging. One run should emphasize hills (such runs are called "speed work in disguise," as they fortify the same quick twitch muscles that help you go fast). I would suggest finding one big hill and run up it several times over, aiming to go just as fast going up as you do jogging back down. Finally, you should do one long run to build endurance. Keep the pace light and easy. (With most of your races, work to close with a good, strong closing sprint.)
2) Each week, aim to increase your overall mileage and the distance of your long run by about 10%. Drastic increases in distance from week to week greatly increases your chance of injury. Every couple of weeks, decrease your overall mileage and distance of your run long in order to recoup.
3) Eat well. Cut down on your death foods, which include alcohol, desserts, junk foods, sodas, most juices, and fried foods. Maintain greater moderation and portion control in general and increase your consumption of fruits and veggies in relation to meat.
4) Keep active. Sitting is the new smoking. Don't sit around for more than a couple of hours at a time. Do occasional weight workouts, particularly dealing with your legs and core, to make sure that your body can support the consistent running.
5) Rest injuries. Do not push through them or rush back. These injuries bring new meaning to the word "nagging," and require ample time to rest. What might be a two week rest period could become the loss of an entire running season. This warning is particularly pertinent for men.
Pre-Race Prep
1) Taper. In the two weeks before your race, reduce your weekly mileage--perhaps by 50% in the week prior to race week and down to a light jog or two on race week.
2) Carbo load and hydrate. Start eating (healthy) carb-heavy meals and drinking plenty of water in the 24 hours prior to the race. Rice, pasta, and oatmeal (the real kind--not packaged) are some of the best choices.
3) Guard your gut. A little caffeine won't hurt, but don't drink coffee if it messes with your system, nor anything fried, dairy, etc. Only eat foods you know to be safe, particularly in your final meal before the race (typically breakfast). In addition, if you've hydrated well, stop drinking within the final two hours or so before the race, so you're not caught in a potty line at the start.
The Race
1) Dress to avoid overheating. Even if its a cold day, wear clothes that are you can toss aside (to be donated to charity) and strip down to shorts and a t-shirt. You will warm up.
2) Slow down and drink at every station. If it's a hot day, down two cups. You'll probably make up the delay with your greater hydration.
3) Eat something every 30-40 minutes. I like mixing pure energy materials (gels, gummies, etc.) with something solid (I like Larabars, which go down a lot smoother than Powerbars or Cliff Bars).
4) Pace yourself. Can't underestimate this. I was the victim of the dreaded "bonk" in several races. In a very hot 10k, I started at an outright sprint, held it for over a mile, and quickly deteriorated. In the Rock and Roll DC Marathon last March, I started very strong for the first half, but because of mediocre training, faded quickly in the second. One of the worst feelings it knowing that you're relying on your "survivor strut" and will not get back to your early form.
Contrast my previous foolishness with a 10k I did while mobilizing down in TX. I took off the lead pack, alongside the other two fastest runners in my unit. I noticed that we were running at a 5:30 pace, swallowed my pride, and slowed down. I passed each of the other guys in my unit later in the race while they were walking. I ended up in third place for my age group (and would've gotten second except I was beat by a Kenyan-bodied runner in a footrace at the end).
I read that it is best to keep over your goal pace by 15 seconds during the first third of the race, keep at your goal pace for the middle third, and run the final third 15 seconds faster than your goal pace. And make sure that in the final half mile, you pour everything you have left into the race, pass other fatigued runners, and cross the line at a sprint (as you had trained to do).
5) Run with a purpose. If you run better with other people, make your purpose to stay with the person/group of your choosing. Talk with them and encourage them. If you run better alone, make friends with the scenery. Divide up the race into smaller portions in your mind and give each part a nickname (i.e. NoVa Run, Heins Point Hike, Capitol Hill Climb, etc.). Enjoy your time with each scenic friend, bid it farewell, and embrace your new acquaintance.
Hopefully there's at least a few of you out there who have your curiosity piqued by the prospect of running in a race. It has often been noted (especially in the running classic, Born to Run) that the mental component is by far the most important. Those who take joy in running in and of itself will run all day and surpass all expectations. Those who are stressed or obsessed with given goals will often fall apart. In the Christian context, if your goal is to glorify God with the body He crafted with this unique ability, you will delight in running. If your goal is your own glory and your body becomes an idol, your running will become an exercise in vanity.
Training
1) You should run at least three times a week. One run should emphasize speed. I prefer windsprints, where you rotate between sprinting and light jogging. One run should emphasize hills (such runs are called "speed work in disguise," as they fortify the same quick twitch muscles that help you go fast). I would suggest finding one big hill and run up it several times over, aiming to go just as fast going up as you do jogging back down. Finally, you should do one long run to build endurance. Keep the pace light and easy. (With most of your races, work to close with a good, strong closing sprint.)
2) Each week, aim to increase your overall mileage and the distance of your long run by about 10%. Drastic increases in distance from week to week greatly increases your chance of injury. Every couple of weeks, decrease your overall mileage and distance of your run long in order to recoup.
3) Eat well. Cut down on your death foods, which include alcohol, desserts, junk foods, sodas, most juices, and fried foods. Maintain greater moderation and portion control in general and increase your consumption of fruits and veggies in relation to meat.
4) Keep active. Sitting is the new smoking. Don't sit around for more than a couple of hours at a time. Do occasional weight workouts, particularly dealing with your legs and core, to make sure that your body can support the consistent running.
5) Rest injuries. Do not push through them or rush back. These injuries bring new meaning to the word "nagging," and require ample time to rest. What might be a two week rest period could become the loss of an entire running season. This warning is particularly pertinent for men.
Pre-Race Prep
1) Taper. In the two weeks before your race, reduce your weekly mileage--perhaps by 50% in the week prior to race week and down to a light jog or two on race week.
2) Carbo load and hydrate. Start eating (healthy) carb-heavy meals and drinking plenty of water in the 24 hours prior to the race. Rice, pasta, and oatmeal (the real kind--not packaged) are some of the best choices.
3) Guard your gut. A little caffeine won't hurt, but don't drink coffee if it messes with your system, nor anything fried, dairy, etc. Only eat foods you know to be safe, particularly in your final meal before the race (typically breakfast). In addition, if you've hydrated well, stop drinking within the final two hours or so before the race, so you're not caught in a potty line at the start.
The Race
1) Dress to avoid overheating. Even if its a cold day, wear clothes that are you can toss aside (to be donated to charity) and strip down to shorts and a t-shirt. You will warm up.
2) Slow down and drink at every station. If it's a hot day, down two cups. You'll probably make up the delay with your greater hydration.
3) Eat something every 30-40 minutes. I like mixing pure energy materials (gels, gummies, etc.) with something solid (I like Larabars, which go down a lot smoother than Powerbars or Cliff Bars).
4) Pace yourself. Can't underestimate this. I was the victim of the dreaded "bonk" in several races. In a very hot 10k, I started at an outright sprint, held it for over a mile, and quickly deteriorated. In the Rock and Roll DC Marathon last March, I started very strong for the first half, but because of mediocre training, faded quickly in the second. One of the worst feelings it knowing that you're relying on your "survivor strut" and will not get back to your early form.
Contrast my previous foolishness with a 10k I did while mobilizing down in TX. I took off the lead pack, alongside the other two fastest runners in my unit. I noticed that we were running at a 5:30 pace, swallowed my pride, and slowed down. I passed each of the other guys in my unit later in the race while they were walking. I ended up in third place for my age group (and would've gotten second except I was beat by a Kenyan-bodied runner in a footrace at the end).
I read that it is best to keep over your goal pace by 15 seconds during the first third of the race, keep at your goal pace for the middle third, and run the final third 15 seconds faster than your goal pace. And make sure that in the final half mile, you pour everything you have left into the race, pass other fatigued runners, and cross the line at a sprint (as you had trained to do).
5) Run with a purpose. If you run better with other people, make your purpose to stay with the person/group of your choosing. Talk with them and encourage them. If you run better alone, make friends with the scenery. Divide up the race into smaller portions in your mind and give each part a nickname (i.e. NoVa Run, Heins Point Hike, Capitol Hill Climb, etc.). Enjoy your time with each scenic friend, bid it farewell, and embrace your new acquaintance.
Hopefully there's at least a few of you out there who have your curiosity piqued by the prospect of running in a race. It has often been noted (especially in the running classic, Born to Run) that the mental component is by far the most important. Those who take joy in running in and of itself will run all day and surpass all expectations. Those who are stressed or obsessed with given goals will often fall apart. In the Christian context, if your goal is to glorify God with the body He crafted with this unique ability, you will delight in running. If your goal is your own glory and your body becomes an idol, your running will become an exercise in vanity.
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