Book Review – 26 Marathons

Book Review – 26 Marathons

by | Feb 9, 2021 | Book Review, Opinion

By Meb Keflezighi (With Scott Douglas)
Reviewed by Coach Adolfo Salgueiro

 When we talk about the top US marathoners in the United States during the first fifth of the 20th Century, the name of Meb Keflezighi automatically jumps to the forefront. If you don’t consider him at the top of the list, which you are entitled to, it seems difficult he won’t be on your Top-3 or Top-5. He is the only runner to ever win Boston, New York and earn an Olympic medal. And even though he only won 3 of his 26 career marathons (hence the name of the book), his personality, constant top-level performances and contagious smile, made him an icon on the world stage between 2002-2017.

26 Marathons


A good book, well written and worth the time and the money

In his latest book, Keflezighi goes into detail about each one his 26 marathons. How he trained, what were his life challenges at the time, how he performed and the sports and life lessons he took from each one of them. He enjoys and doesn’t shy away from the glory of his successes, yet at the same time makes himself vulnerable by taking us through his failures and how to deal with them when you are expected to perform at a certain level and you just can’t.

This is a short book, about 250 pages, and a very pleasant read. Succinct chapters allow you to soak in a marathon or two in each sitting, without being overwhelmed by excessive details.

At times it becomes difficult to relate to Meb’s running experiences because 99.9% of runners will never need to ponder if we are ready to respond to Eliud Kipchoge’s surge in the Olympics or how to prepare for what may come to us in the last 10K of the New York City Marathon when you enter First Avenue as part of the leading pack. But that doesn’t matter. We read books about great baseball or football players though we will never be on the field with them at the next World Series or Super Bowl. Meb’s tales from the front are well told and through his words, he does bring us with him to that place we will only see when we are watching a race on TV.

The book is geared towards life lessons on planning, patience, adjustment to goals, change of expectations made on the fly and many other subjects that mean something to us when they come from first-hand experiences from a world-class athlete who has been there not one, but many times.

A leitmotif for Meb’s career was his spouse’s support. He doesn’t hide that his wife, Yordanos, was the family’s backbone that permitted him to achieve his goals. As runners, we all need the support of our wives, husbands or significant-others to achieve what we are looking for, and the Keflezighis show us how.

26 Marathons

Only athlete ever to win Boston, New York and an Olympic medal

I loved Meb’s conclusion about his career as a marathoner. We may not be able to relate to some of his tales from the leading pack, but everyone who has completed multiple marathons, somehow will see himself/herself in this:

“I did twenty-six marathons over fifteen years, one for each mile of the race. I learned that the marathon can hate you or love you. It can make you go though misery or experience great joy. I learned that no matter what it happens, eventually you’ll look back and think, ‘That was a beautiful thing. I’m glad I did it.”

If you want to know more about Meb’s personal life, his childhood in Eritrea, move to the United States, life and career, “Run to Win” is your book. “26 marathons” is a good book, well written and worth the time and the money you will spend on it. But I do think it is important to understand what the book is and what it is not, before you tackle it, so you can be in the right frame of mind when you read it and thus, get the most out of it.

If anyone knows or has access to Meb, please thank him on my behalf for both books and for being an inspiration to the running community throughout his long career. His name is up there with Alberto Salazar, Bill Rodgers, Frank Shorter, Ryan Hall, Clarence De Mar, etc. in the pantheon of great US runners of all time.

 

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Dear New Running Shoes

Dear New Running Shoes

by | Jan 26, 2021 | Guest Perspective, Opinion, Reflection

By Michael D’Aulerio*

Dear New Running ShoesYou may not understand what’s about to take place. There’s a great deal of wear and tear coming your way.

Ups and downs, countless miles, and a whole lot of struggle.

However, I can promise you that if you stick with me . . . in the end . . . when you are completely broken, worn down, and beaten . . . when layer upon layer comes off . . . a funny thing happens.

With less, you will feel more.

…and you will experience a profound wholeness that you never knew existed, safe and enclosed, back in your original little box.

It’s going to be a beautiful struggle of a journey, but a journey worth taking.

Will it be easy? No, every step can be a painful step to the finish.

But will it be worth it?

YES, every step of the way . . .

With much love and gratitude,

~The One from Above You, Running with You, Every Step of the Way

Published in this blog with permission from the author.
A passage from his new book “Mindful Ultramarathon Running”.

* Michael D’Aulerio is an accomplished ultrarunner and author. A dad, husband, sales professional, a brand ambassador athlete, and has completed over 50 ultras. You can follow him in Instagram at @longrunliving.

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The Post-Run Beer

The Post-Run Beer

by | Dec 29, 2020 | Article, Opinion, Science

By Coach Adolfo Salgueiro

 As runners, we often enjoy a beer as a post-run reward when we finish a training run with friends. A post-race beer is the perfect excuse for having alcohol at 8 in the morning without having to worry if you’ve become an alcoholic. As ubiquitous as the beer/runner relationship is, there is no definite answer on the conundrum if both can coexist.

There is no binary answer to this dilemma. Scientists and science writers differ on the value and placement of this elixir in the running scene.

Post-Run Beer

Finishing a race is the perfect excuse for downing a beer at 9AM without feeling like an alcoholic.

In the in-favor camp, we find Christie Aschwanden, author of the best-selling book Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery.  During a recent interview in the Run Smarter Podcast she stated:

“Beer and running go hand-in-hand. Together it can be a reasonable recovery drink. No one who does not drink beer should start drinking beer because it will help with their recovery. […] Where I think beer can be a nice thing is that it is a nice sort of ritual for groups that gather after a run and have beer as a social thing, in a way for unwinding. […] Where beer becomes problematic is when you haven’t had food and the alcohol goes to your head. A little bit is fine. The evidence is not there to say that one beer or a beer-and-a-half is going to wreck your recovery. There is evidence that knocking 6 or 7 beers in a row is not good for you. Hangovers are not good for recovery.”

They key to Ms. Aschwanden point is that beer per se has no magical powers as a recovery drink. The fact we do it as a social ritual after we put the mile in, is what makes it a positive stimulus. “The social aspect of relaxing with your friends is helpful”, she stated. The key, as usual, is moderation.

But not everyone is in favor of a post-race cold brew. According an article by Holy Martin, a San Francisco-based running coach and personal trainer, in the Run to The Finish blog: “After a training session, our body utilizes protein to rebuild itself, and to adapt to what we’re demanding of it while training. Alcohol can impede that process and make it much harder for our muscles to rebuild. Similarly, alcohol freezes muscle growth if you’re consuming it on a regular basis. So, if you’re working hard to build speed or strength, or to make any real changes in the gym, be mindful of your alcohol consumption.”

Post-Run Beer

The social aspect of the post-run beer alone, has its positive recovery effects

When you think of it from the scientific point of view, this makes sense. But she also states at the end “be mindful”, not necessarily “refrain”. So it comes, once more, to moderation.

In an article published by Runner’s World in August of this year (2020), author Heather Mayer Irvine said that:” Experts agree that beer, which is considered a diuretic—thus dehydrating—isn’t the best recovery drink and should be paired with water when consumed after a workout. Still, a 2015 study published in the Journal of the International Society of Sports Nutrition found that when runners drank a moderate alcoholic beer (roughly 4.5 percent ABV) along with water after a workout, their rehydration was no worse than those who drank only water.”

Since we are discussing alcohol consumption, it is imperative that you understand that drinking right before or while running is a definitely no-no. You don’t want your liver using the glucose needed to propel you forward, processing the alcohol you are consuming. This is a recipe for a crash. If you can’t wait until the training or race is over, maybe it is time to make an appointment with an addiction specialist.  

My Personal Conclusion

I am not a scientist or a doctor, so I speak from the experience of a runner who has indulged in the post-run cold one with his buddies for a few years. Sure, we can enjoy a post-run libation without ruining what we just gained, but at the same time, beer doesn’t have any esoteric powers in our recovery. The social aspect of it is what brings us joy while we are in a runners’-high state. It is this feeling what will bring us back to do more running so we can experience the ritual again. Of course, in moderation, and only after drinking enough water first, so we don’t rehydrate with alcohol.

 
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9 Tips to Run Safely in the Dark

9 Tips to Run Safely in the Dark

by | Nov 10, 2020 | Article, List, Opinion

By Coach Adolfo Salgueiro

For us runners, first Sunday in November is usually reserved for the New York City Marathon and in the United States at least, it also means the end of Daylight-Saving Time. It is our one day with 25 hours. But with this time adjustment and 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.

Running safely in the dark

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

It is paramount to understand that our safety is our individual responsibility. In this litigious world where nobody take 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 safely 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 RaceID 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?

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My First Race in Times of Pandemic

My First Race in Times of Pandemic

by | Nov 3, 2020 | Article, Opinion

By Coach Adolfo Salgueiro

 I was really looking forward to last Saturday (October 31st). For the first time since March, seven months ago, I was going to participate in a real race. None of the virtual stuff. A race where everybody was going to be in the same place, running the same distance, on the same course, at the same time. On one side, I was excited for this opportunity, on the other, I was not sure how comfortable I was going to feel given what is going on with the second surge of the Covid pandemic.

Pandemic Running

All masked up as we waited in line for our turn on the staggered starting line

But this 5K was on one of the runways of the Miami International Airport, a place where I may never, ever, have the opportunity to run, again, unless I am deplaning on an emergency landing. A tough race to pass, especially when I had been registered since January. The race was originally scheduled for April, but with everything going on, it was postponed. 

A few weeks ago, participants got an email with the updated date, time and rules. Being in an active airport and in the middle of a pandemic, the instructions were strict and written in a straight, harsh tone. Somebody I know said he’d rather not participate because this felt like the “Gestapo 5K”.

The start was set in four waves, so participants could keep their distance. You were given a specific window of 30 minutes to come into the hangar, pick up your bib and get running. Organizers did not want too many people hanging out while waiting to start. The use of a mask covering your nose and mouth was mandatory except for when you were actually racing.

From there, you had to get in a loooong line to enter the runway. Once at the start, there were three lines of 10 cones separated by the appropriate socially distant space. Each runner had to stand by a cone. Once the front three were gone, you were asked to walk to the cone in front of you and about 5 seconds later, you could start the race. I totally understand the reason for this, but it was weird and uncomfortable.

Four planes took off abut 100 feet from where I was running, making the experience, worthwhile.

Running on the runway of an active airport (even though this was a taxi way not a landing one), was absolutely amazing. While I was running, I saw four passenger planes taking off maybe 100 feet from where I was, and two landing. We were on the other end of the passenger terminal. Surreal, worthwhile experience.

After crossing the finish line, you were given a medal, a bottle of water or Gatorade, picked up a race shirt and kicked out of there. There was no hanging out, checking for results or award ceremony. Once again, totally understandable but not what a post-race is supposed to feel like.

Because of the stacked start, all runners were timed individually, and the results compiled based on chip time. Fast, middle-of-the-pack, slow runners and walkers all mixed throughout the course. Good it was in an airport runway so there was plenty of space to pass without having to wave around people.

With the Miami International Airport 5K done, my conclusion is that I am happy I participated. I am not a big fan of the 5K distance, but this was a hard to pass course. But this did not feel like a race. For the third time, I understand the reasons why it had to be this way and there was no other way to pull this off safely, but still, it did not feel like a race. If I had been the Race Director, I would have done exactly the same. But the get-in-run-get-out approach was not conducive to a welcoming event. It did not have the right atmosphere; it was not encouraging to sharing the experience with your running buddies and it left my returning to racing expectations, unfulfilled. None of this is the fault of the organizers, it is just the way it is in 2020.

While most races round the world are cancelled for the 2020-21 season, there are still a handful in South Florida that got the necessary city permits and are moving forward. I sincerely hope they can pull it off and that no one gets sick, so these events can continue and runners, hopefully including me, will learn to adjust. But I am not sure when I will participate again, though. This new race style is not worth the risk, at least for me, at least at this time. My goal race is on February 14th, 2021. I will have to reassess by then if virtual or in-person is the way to go.

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Book Review – Running in Literature

Book Review – Running in Literature

by | Oct 20, 2020 | Book Review, Opinion

Written by Roger Robinson
Reviewed by Coach Adolfo Salgueiro

As explained in detail in Born to Run, the 2011 masterpiece by Christopher McDougall, the human body was designed to run. Not for sport, not for pleasure but for survival of the species. So it can’t be a surprise when we find out that the concept of running has been a leitmotif of the written word since human beings started recording themselves for posterity.

Running in Literature

Roger Robinson

From the eldest classics in Greek literature through the publishing of Born to Run and beyond, we can taste the influence of our favorite sport in the daily life of all civilizations, all races, all social strata, in all continents and through every delimited period of humanity.

The sub-title of this book is “A Guide for Scholars, Readers, Joggers, and Dreamers”. It was published in 2003. The author is Roger Robinson, a former world-class runner for over 30 years. An essayist, critic, editor and academic who has held teaching positions at Victoria University in New Zealand. His writing as a literary critic has appeared in significant journals and anthologies and he is an avid sportswriter for magazines and book. He is also married to Kathrine Switzer.

In the early chapters, Robinson goes through Greek and Roman literature and how running was an important part of classics such as The Odyssey and The Iliad as well as how philosophers and writers like Plato and Pindar boarded the subject. And who can forget the classic Aesop fable of The Tortoise and the Hare? The author also spends an entire chapter on the running references in The Bible. Christian runners may be familiar with Paul’s references in 1 Corinthians 9, but there are many more, such as in 2 Samuel, Jeremiah, and Psalms.

I was amazed to learn that until Henry VI, by William Shakespeare, there was a 1500-year gap on mentions of running as a competitive sport in Literature. The last one was the Paul in 1 Corinthians reference.  But the developments in technology, such as the printing press and the streamlining of the processes to manufacture paper, made the written word affordable and widespread, so literature, including running literature, started its grown spurt towards what it is today.

Running in Literature

This is a jewel that any book-loving and/or history-loving runner should read

As the sport of pedestrianism developed during the late 18th and early 19th Centuries, we see the publishing of the first running book, in 1813. The author was Walter Thom. As titles of old books usually go, this one, with 32 words on it, is very comprehensive: “Pedestrianism, or an Account of the Performance of Celebrated Pedestrians During the Last and Present Century; With a Full Narrative of Captain Barclay’s Public and Private Matches and an Essay on Training”. Quite a mouthful.

As we approach our times, and especially the Post WWII years when the access to literature and affordability of books became common, and as the first and second running booms arrived, a wide array of novels, poems, magazines and books came to market, some with much success, enough to become cult classics. Later, as the running scene exploded, more and more runners wanted to delve into de minutiae of the sport, its history, its science and the insight only the highest performers could offer through their memoires, so non-fiction and history books started showing up on the shelves.

The author dedicates chapters to the best fiction and non-fiction running books, and offers a short, personal review on each one of his selections. These are good recommendations for anyone wanting to dig deeper into the history and/or literature of our sport.

This is a very comprehensive book that covers over 3000 years of literature, so it is full of references and a collection of rotating protagonists that makes it very dense. This is not a pejorative reference on the book, just a warning so you will take your time to read it and digest it properly. This way you can get the most enjoyment and benefit from your time with this jewel that any book-loving and/or history-loving runner should read.

 

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