40th Anniversary of My First Marathon

40th Anniversary of My First Marathon

By Coach Adolfo Salgueiro

I still can’t believe that it has been 40 years since my first marathon. Four decades since that unforgettable January 22nd of 1983 inside the old Orange Bowl Stadium in Miami. 14,610 days have passed since that unprepared 17-year-old higschooler crossed a finish line that became the gift that kept on giving.

Since I can remember, I wanted to run a marathon. Not sure why. Maybe because I read about the athletics exploits of Abebe Bikila, Emil Zatopek or contemporaries like Frank Shorter and Bill Rogers. Who knows? Somehow, I always loved the extremes. I started running when I was 12 or 13 while living in Caracas, Venezuela, and at 15, ran my first 10K race. Then, a couple of months after turning 17, my dad told me he was running the Orange Bowl Marathon in January 1983, and if I trained, he would take me to Miami. Maybe I just wanted the trip and a few days off school, or it could have been a legitimate attraction for the physical challenge. Regardless, what I know is that 6 weeks later I was lining up at the foot of the iconic home of the Miami Dolphins, who eight days later were taking on the Washington Redskins in the Super Bowl.

First Marathon

The Miami Orange Bowl stadium (1937-2008) seated 72,319, hosted 5 Super Bowls and was home of the Miami Dolphins from (1966-1986)

I’ve written before about that race. So, on this anniversary I don’t want to reminisce about that particular day, but on what the race has meant to me throughout my life. Last year, on the 39th anniversary of the marathon, I wrote a memoir about that day because I didn’t want details to be forgotten. If you would like to read more about it, please click here.  I also wrote a post about getting my finisher’s medal 37 years later, back in 2020. If you want to read about it, please click here.

After that magical morning, 40 years ago, even if I never ran another step in my life, I was a marathoner. It is a label that sticks forever. It doesn’t fade away with time, or by forgetting the exact date and finishing time, or by never wearing a pair of running shorts again.

I kept running for a handful of years after my first marathon. By the time I turned 21 I had four under my belt, with a couple of them in the 3:30 range. I ran through my first three years of college and even had escalated disagreemtns with my girlfriend, who at times was fed up with not going out with our friends on Saturday nights because I had a Sunday morning long run. Many a time I had to put my foot down and state that I would drop her before my training. Today I would have handled it in a different way, but that was then.

As I have mentioned in other writings, as I was training to go sub-3 in 1986, I had a devastating non-running injury on my left knee that left me on the sidelines. It was such a demoralizing blow that I stopped running for decades. While not running I discovered the pleasures of sleeping in on weekends. I didn’t want to have the same issues with new girlfriends, so I went out partying on Saturday nights, and on Friday nights, too. I focused on getting my career in sports journalism started, graduating from college and all the stuff “normal” people do when they don’t need to wake up early to run long next day. The day I turned 18, I went to bed at 8PM because I was running 30Km (19 miles) next day as part of my training for the NYC Marathon. What a weirdo!

First Marathon

There is not much to be found online about the 1983 Orange Bowl Marathon. Surprisingly I found this cotton race shirt in eBay for “just” $149,99. Thanks, I’ll pass.

Yet, somewhere deep inside, I always knew I had one more marathon in me. Just one, to remind myself I could still do it, or to fool myself into thinking I was still as good as when I was a teenager, or to revisit old glories, or to show my young son what you can accomplish when you work hard towards a difficult goal. Whatever it was, I still wanted to hit the asphalt and take that 26.2 trip once more. Just once.

But sometimes you cross paths with the wrong people and they clip your wings. At 39, after a 2nd knee surgery in July 2004, I told the doctor I still had one more marathon in me and asked if he thought my knee could take it. He told me in no uncertain terms that I shouldn’t and couldn’t. I was stupid enough to take his word for it.

But one day, out of the blue I started walking for hours at a time, feeling good about it and experiencing the runner’s high once again. I found racewalking and then racewalked four half marathons, transitioning to the 26.2 at the 2012 Philadelphia Marathon. Three years and two more marathons later I realized that I just took the doctor’s word and did not run because he said so, not because I tried and failed. So, I got my running restarted and ran my first marathon since 1985, in 2017. Five years, four marathons and an open-heart surgery later, I am still running and looking towards my next 26.2-mile adventure.

The Marathon Training Academy podcast runs a great tag line: “You have what it takes to run a marathon and change your life”. I certainly had what it took to run it again, and my life hasn’t been the same since I completed that 2017 NYC Marathon after I became a runner for the 2nd time; nor since I racewalked the Philadelphia Marathon in 2012 after a 26 year hiatus, nor after that magical morning at the Orange Bowl Stadium, 40 years ago, this week, when my lifetime love affair with the mythical 26.2 monster got started.

 
Diary of a Former Naked Runner

Diary of a Former Naked Runner

By Ruben Urieta*

As a “naked runner” (1), for many years I enjoyed the freedom of not being attached to tech gadgets. Gadgets that most runners use to measure mileage, pace, heart rate and what not. They come in different forms of watches, headphones or wearables. These days most smart phones can track you, just as your significant other does (just joking).

Naked runner

Despite a difficult race in Panama, the hard work paid off (Photo courtesy of Ruben Urieta)

What is it that a naked runner enjoys? This is a good question for a podcast, as it may need a long answer. I can only tell you about my experience. I enjoy the conversational running, the sound of the waves by the beach, the flapping of bird wings and even the occasional “get out of the f*$%ng bike lane!” reminder. With this mindset I’ve ran 5K, 10K, plenty of half marathons and even one marathon without proper training, where my buttocks hit the ground (literally). In some smaller races I even placed in my age group, including a 2nd place in the birthplace of Ricky Martin (San Juan, PR).

However, events involving my close family happened this year and made me reconsider my comfort zone. What I mean by that is that I felt like I got into a comfortable running routine that my body just got used to. It took a doctor’s advice to snap me out of it. He said: “sometimes you have to endure physical pain to obtain unique benefits”.

So, I registered for a half marathon in Panama, where the humidity would likely be 100% and my goal was to smash my PR on the distance by almost 10 minutes. To accomplish this, I decided to get a coach with enough experience to turn a “naked runner” into a “dressed runner”.

Naked runnerI needed guidance, arduous work and some luck to transition into this new chapter of my running life.

Fast forwarding to race day, luck ran out. I started to cramp up at mile 7. But suddenly, I recalled on the sacrifices I’ve made to get here. Waking up early, watching and timing my food, pushing my body to a certain pace, trying new goals, sometimes with uncomfortable results. And then, the lessons learned as a “dressed runner” started to pay off.

I looked at my Garmin and I adjusted my pace. I also timed my intake of salt and fluids the way I trained for. At the end, I was able to shave off six minutes from the same race back in 2019. Not what I wanted but I was satisfied with the result.

Was I disappointed at missing my PR? Of course! God willing, I still have 2023 to accomplish it. Now as a “dressed runner”.

I want to thank Coach Adolfo, my running partners Dmitriy, Wayne, Luis and Luis “Chamo”, as well as the rest of my running group for their support during my quest.

*Ruben Urieta is an experienced runner based in Pembroke Pines, Florida. He has completed multiple half marathons and one marathon. He runs with No-Club Runners on Saturday mornings, and he is also a good friend.

(1) – A naked runner is one who runs exclusively by feel, with no assistance from any type of tech gadget or wearable gear. It has nothing to do with running in the nude.

 
A Big Fish in a Small Sea

A Big Fish in a Small Sea

By John Mounteer *

We all run for different reasons, including losing weight, improving our health, making new friends, or competition. I run for all these reasons. As a senior runner (68 years old), one of my motivators is a hope to delay the onset of dementia which is common in my father’s side of my family. I also enjoy the excitement and competition of races.

As we get older, we inevitably slow down. When I do training runs with my old high school buddies up north, we mostly jog. They’ve had more health issues than I have, and although they are still mobile, they don’t have much speed left. For most “serious runners”, getting faster means running and competing with faster people. One of the reasons I enjoy running with younger people when I’m in Florida is that they motivate me to run faster.

Senior runner

John in one of his 27 podium finishes (Photo courtesy of John Mounteer)

Winter in South Florida is a runner paradise, especially compared to the cold, snow and ice in upstate NY where we live in the summers. The humidity is a factor to deal with, but it beats frostbite. The number of fall and winter races here, is extraordinary. Every weekend we have a choice of multiple races at all distances within an hour’s drive. We can choose from very competitive, fast, large races with thousands of participants and thousands of dollars in prize money for the top finishers, to a local Fun Run and Walk. There are benefits to both types of events.

Large competitive races have the benefit of letting you know how you measure up against other serious runners your age. This can have two effects: motivation to train harder or despair that you’ll never get a spot on the podium. You may have to face the fact that you are a small fish in a big sea. I am a small fish. I was never fast. Even in my high school. cross country team, where the first 5 runners count, I was lucky to place 4th or 5th, way behind the fast guys. My “age percentage” (my finish time compared to other runners of my age and sex) is around 60-66%. That means that at least a third of runners my age, are faster than me, and some are much faster.

In comparison, smaller races allow you to be a big fish in a small sea. Some small races still give medals in each five-year age group, although ten-year groups have become more common. The competition does thin out as you move up the age groups. I’ve run in races where almost everyone who showed up and ran was a winner! It feels good to get a place medal even knowing that you’re not the fastest runner in the area, but you were the fastest in that race that day.

You must do some searching to find the local, smaller races. Since we moved to Florida, I’ve run in dozens of small races, so I’m a lot of email lists and get notices for many of them. So can you by searching your local listings online.

Senior runner

John and Coach Adolfo after the 2022 Tamarac Turkey Trot, in Tamarac, Florida

I’ve been running mostly 5k and some 10k races in Florida for about 10 years, and in that time, by cherry picking small races I’ve gotten 27 age group awards – ten 1st place, nine 2nd place, and eight 3rd places. And, in really small races I have a 2nd and a 3rd overall. That’s crazy fun!

I’ve had great luck by searching for a couple of key phrases, “1st Annual” and “fun run”. Another thing to consider is what other competitive races are occurring on the same weekend. It’s likely that the fast runners will be there and won’t rain on your parade.

Some might think that “cherry picking” races is a form of cheating, and maybe it is, but winning medals helps motivate me to keep training. My method also works better in the younger and older age groups where there is less competition to begin with. I don’t recommend that anyone does just easy races. I find that it still important to do the competitive races so that I don’t become complacent, but the feeling of standing on the podium is addicting.

Final words: Pay attention to your body and don’t overdo it while you’re young. I’ve had some injuries, but not as many or as bad as some of my contemporaries who ignored pain and did permanent damage. The secret to being competitive in older age group running is just to make it to next age group. Thanks to all my South Florida running family for keeping me going!

*John Mounteer is a runner who splits time between Upper State New York and Broward County, South Florida. While in Florida, he runs with Hollywood Run Club, Runner’s Depot Run Club and No-Club Runners. He is also a good friend.

 
9 Tips to Run Safely in the Dark (Repost)

9 Tips to Run Safely in the Dark (Repost)

As daylight gets shorter and the further north you go the less opportunity there is to run under natural illumination, and the more we need to adjust if we want to keep active in our favorite sport. I wrote this post two years ago, but I find it important to revisit as we adjust to our new running reality.


By Coach Adolfo Salgueiro

Running in the dark

If you can’t run without headphones, do not get into this setting. Jump on the treadmill, instead.

With the autumn months in full swing and the winter ones in the on-deck circle, there are longer nights which present a slew of challenges for runners.

It is paramount to understand that our safety is our individual responsibility. In this litigious world where nobody takes responsibility because they think they can sue whoever hurts them, you must be aware that as a runner, it doesn’t matter who had the right of way, who had the obligation to see you, or who will win the argument in court. If you get hit by a vehicle, you are the one getting hurt. Is up to you to make sure you are seen by those who could harm you.

The following are nine recommendations to keep you safe while enjoying your runs in less than ideal lighting conditions:

1.     Do not improvise your routes: When you are running in the dark is not the appropriate time to be adventurous. Select routes you know are safe, well-lit and familiar to you. This is not the time to cross a street and find out there is no sidewalk, or that you are lost.

2.     Wear at least one light/reflecting device: You must prepare to be visible at the time you end your run, not just at the start. You can run lit like a Christmas tree, or you can use a reflecting vest, or you can wear blinking lights on your shoes, shorts, or hats. The options are plenty and they fit every budget.

3.     Run against traffic: It can’t be easier than this. By running against traffic you can be alert to any danger ahead of you. Drivers maybe playing with their phones and heading towards you. You won’t see these idiots unless you are facing them. This doesn’t mean to run in the middle of the road, make sure you obey all traffic guidelines.

4.     Rethink your usage of headphones: Running in the dark has its own challenges. Don’t handicap yourself by not having your auditive sense available and/or half of your brain distracted with music or a podcast. If you can’t run without your headphones, jump on the treadmill or choose a well-lit, familiar route where you don’t have to cross any streets.

5.     Run with your phone: Well into the XXI Century, phones are ubiquitous. Not even sure why we still call them telephones. Make sure you run with yours when you are in the dark. It is better to have it and not need it than to need it and not have it.  Sharing your location on WhatsApp or any other app is a good practice. There are so many options to carry a phone these days, that there are no excuses to leave it at home if you are running into the dark.

6.     Always tell someone where you are going and how long you plan to run: Even if you are taking your phone, but especially if you are not, make sure someone knows what your route is and how long do you expect to be gone. If you are going for 5K around the block and it has been two hours, someone should be checking on you.

Running in the dark

Reflecting vests are good and affordable options. They also made you seen from both sides.

7.     Run in groups whenever possible: There is always additional safety in numbers. It is easier for a driver to see a group of runners than to see just one. Plus, more eyeballs, more brains and more safety devices together can only increase the safety of your run in the dark.

8.     Carry ID: I am not paid by them, but I do believe RoadID is the best alternative for carrying identification with you. I have been using it for years and they have plenty of unobstructive, affordable options so someone can take care of you if you are ever found in a ditch. Worse comes to worse, carry your driver’s license in a pocket.

9.     Carry pepper spray: Having it is not enough. It must always be accessible. The moment you need it is not the time to figure out where it is or how it works. Mind the wind, or you will pepper spray yourself.

These are by no means all the safety precautions you must take to run safely in the dark. For one, make sure you trust your instincts always, so you don’t have to second-guess yourself when it is already too late. If something doesn’t feel right, get out of there immediately.

Anything else I forgot, or you would like to recommend to your fellow readers?

My Running Pet Peeves

My Running Pet Peeves

By Coach Adolfo Salgueiro

When I started thinking about my running pet peeves, my first though was: “what tin the world is a pet peeve?”  Well, according to the Oxford Dictionary, it is “something that a particular person finds especially annoying.” Merriam Webster defines it as “a frequent subject of complaint.”  While the term it is rooted in the XIV Century word “Peevish,” the term as we know it today originated around 1919. I haven’t finished the first paragraph and I already went on a tangent.

We all have pet peeves in our lives and running in no exception. We are all annoyed by certain behaviors by certain runners at certain times in certain situations that we happen to find particularly irritating. And, since pet peeves are by definition, individual, here are mine. Maybe we share some of them.

 I am not trying to be mean or condescending here. But, since I am talking about what annoys me, please forgive my tone. 

Pet peeves

There is a reason why this is listed #1 in my list (Photo: Matheus Bertelli, Pexels)

1.    Runners with loudspeakers: I don’t understand why in the age of light weight headphones, Bluetooth air pods and bone conduction headphones we must put up with runners carrying loudspeakers. How can anyone assume I want to listen to his/her music while I run? This is regardless of my liking or not of their choice of music. Do you like to run with music? Great! Keep it to yourself.

 2.    5K Marathons: Marathon is a fixed distance, not a multitudinous foot race. A marathon is 42,195 meters as measured in the metric system or 26.2 miles if you prefer the imperial system. If referring to things by fractions of a unit (half marathon, quarter pounder) is appealing to you, I suggest expressing the distance as a tad above 1/9th marathon, 5/42nds of a marathon or 11.85% of a marathon. Other than that, it is just a plain and simple 5K.

 3.    The Full Marathon: Because of the booming popularity of the half marathon distance, talking about “the full marathon” has become a thing now. The entirety of a unit should not be preceded by the qualifying full, as it is implicit unless stated otherwise. A full marathon is just a marathon. Yes, petty, I know, but it does bug me.

 4.    Finish line shoppers: With your race entry you get to take part on the post-race spread as well as access to whatever the race sponsors have to offer. This doesn’t mean supermarket day. All runners that also paid and should have access to what’s offered. We’ve all seen runners with cases of hydration products, boxes of cookies and entire pizzas. Come on!!!

 5.    Oversharing on social media: Sure, you’re proud of your race result, or you want to receive accolades for your PR, or long run while preparing for your marathon. Yet, we don’t need to know about your half mile on the treadmill, or the two-mile brisk dog walk around your neighborhood. Unless these are true personal accomplishments, of course.

 6.    Running fast on recovery days: Our body doesn’t get stronger when we complete a long run, or when we nail a hard speed workout. Quite the contrary, it weakens. It is when the body repairs from that effort that it gets fitter and stronger. You won’t see the benefits of today’s hard workout for at least 14-21 days. So, make sure you recover on recovery days. Hence the name.

Pet peeves

Is this really appropriate when you have over 40,000 runners around you?

7.    Racing in bulky costumes: I dislike the clowning of the bulky costumes. As if running a marathon wasn\’t tough enough, certain runners make a mockery of it by doing this stuff. Sure, you can have fun dressed as Superman, a caveman or Pheidippides. The problem is with the bulky ones that restrict movement or view. Organizations like the London Marathon unfortunately encourage this behavior. When someone gets seriously hurt, it will stop being funny and by then, it will be too late.

 8.    Skipping runs because your watch ran out of battery: The watch is not the director of your running life; it is only the record keeper. The fact you missed recording one session is not going to diminish your health, your fitness returns or your ego. Hit the road and make sure you don’t run out of battery the next time.

 9.    Ruining other runner’s race photos: We all love race pictures, and they are ubiquitous these days. You want to look good for the photographers, and that is great. But must you go out of your way, cross the racecourse cutting runners, or jumping in between a runner and a photographer so you can have an extra pic?

 10. Rude Runners: Do I need to explain?

 What are your running pet peeves?

 
On Running with Music

On Running with Music

 By Coach Adolfo Salgueiro

The latest issue of Runner’s World magazine (Issue 4/2022) had a special report titled “Music Makes You a Better Runner”. They ran 17 articles on the subject and, and to be honest, the whole thing was disappointing. Underwhelming. Most articles dealt with anecdotal stories on music saving runners, or helping them overcome obstacles, or getting them hooked on the sport. Sure, they are nice tales, but, for my taste, the overall report lacked substance.

Running with music

The latest edition of RW has a special report on music making you a better runner. I was not impressed by it.

RW touched on building a play list, the history of music devices from the Walkman (1983) until today’s GPS watches, apps where to listen to music, podcasts and, as you may expect, a list of the best gadgets currently on the market to enhance your running-with-music experience.

In the 20 pages of their special report, they only dedicated 24 column-inches (3.5% of the space) to studies on the benefits (or lack of them) of listening to music while you run. And those mentions are buried in an article about building the right playlist.

Even though running with music is not my thing, I’ve done it at times, and I certainly am not opposed to it. What bothers me is that a magazine like Runner’s World uses 20 pages on the subject and there is not a single mention of the opposite point of view. There must be someone out there who doesn’t think running with music is the best thing since sliced bread. Based on these series of stories, the only conclusion to take is: “I better start listening to music if I want to become a better runner”, and that is categorically untrue.

With my rant over, this is my personal take on running with music:

1 – It is a personal choice: We must respect every runner’s personal decision to listen to music or not. I run how I want, and they run how they want. There is not a single right way to do it. Now, understand that purposefully impairing one of your senses because of the music could put you and others in danger, so, read #2.

2 – You are not alone out there: If you are the one running with music, it is your responsibility to realize you are not alone out there, so you must be aware of your surroundings to keep yourself and other runners safe. You shouldn’t expect the outside world to be on the lookout for you and your safety just because decided to wear headphones.

3 – Don’t miss out on a marathon start: We’ve all seen runners with bulky, noise-cancelling headphones during our races. Nowdays it is all about tiny air pods. What I can’t seem to fathom is runners missing out on the energy, the camaraderie and the experience of starting lines such as New York, Berlin, Chicago or Boston, because they are immersed in their music. Seems to me like they wish they could be alone somewhere else. I always recommend that runners absorb the experience and then, once they are in a rhythm, use music if they need it.

4 – Learn to enjoy your own company: Give running musicless a try and at least figure out if you can enjoy it. Don’t just assume it is impossible for you to run if you don’t have something blaring in your ears. Who knows, maybe you will enjoy time with yourself, with your thoughts, listening to the pounding of your shoes or just watching the time and the landscape pass by. This way, when you do listen to music, it could be even more powerful.

5 – Do not carry the phone in your hand: It is a bad habit that could lead to injury, because clutching something in your hand will mess up your arm swing, and thus, your counterbalance. Nope, Runner’s World didn’t even mention this critical issue. I recently wrote a blog post about it. You can read it by clicking here.

One more thing: If you need a song equivalent to a shot of adrenaline in your heart, I invite you to check Everdream, by Nightwish. It was my go-to song during the brief time I finished my long runs with music.

 
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