Your Local Running Store: Where everybody knows your name

Your Local Running Store: Where everybody knows your name

by | May 20, 2020 | Article, Personal

By Coach Adolfo Salgueiro

 I’ve been running since I was 11 or so. I did so with the gym shoes my mom bought me in the mid-1970s. I ran at the time with whatever shorts and shirts I had in my drawers. When I started training for my first marathon, at the end of 1982, my dad handed me first pair of running shoes, a pair of burgundy colored, New Balance that he had used to train for his first marathon a few month earlier. In Venezuela, back then, there was no such thing as a running store. You went to your local shoe store and got whatever sneakers was available, or you requested a pair from a friend that travelled to the US or Europe.

Your Local Running Store

My local running store is Runner’s Depot in Fort Lauderdale, FL

Fast forward 40 years and the running store is ubiquitous. There’s not one in every corner but each city has a handful and mostly every town has at least one. The cool thing about them is not that you will find the latest pair of shoes, the latest gadgets, or the latest nutrition. The best thing about your local running store is that if you visit it often, you will become part of its community. In a world ruled by faceless Amazon, you will find what Dr. Frasier Crane found at the Cheers Bar: a place “where everybody knows your name”.

Sure, you can find your favorite pair of shoes online and save $5, maybe $10. Sure, free shipping on your latest purchase of whatever is so convenient. But there is something you are missing that is worth way, way more than what you are saving. You are missing the chance to talk running with experienced runners. You are skipping the opportunity of getting fitted for the right pair of shoes by someone not there just to punch a card and make a commission. You are forfeiting the opportunity of being part of your local running community. You may be losing the chance to be a part of a running group. And, if that wasn’t enough, you are supporting local commerce.

 
Your Local Running Store

Post-run burgers and beers after our Thursday run club

My local running store is Runner’s Depot in Ft. Lauderdale, with the alternate being their Davie location. I went there once to buy shoes and was invited to their Thursday running group. It fitted my work schedule, so I went. I felt welcomed and within a few weeks I made friends. Today, years later, some of the people I met there are my dearest friends. Through them, I was invited to a Saturday morning running group, where I met wonderful people that have changed my life. This is way, way more valuable to me that the few bucks I can save on a pair of shoes or the convenience of receiving a gadget at my doorstep.

When my preferred running shoe goes on sale, Marcus, the store manager at Fort Lauderdale, let’s me know right away. When my Runner’s Depot hat turned into a rag from overuse, Chuck, one of the owners, offered me a brand new one. Beat that, Amazon!

Are there exceptions to purchasing at your local running store? Sure. One time I registered for some kind of running newsletter and was given an $80 coupon. I ended up with a new pair of shoes for $30. And I didn’t feel bad about it. Sometimes at race expos you find incredible deals on running shorts or compression sox, so why not? Most likely you are still patronizing a small merchant.

If you haven’t yet, locate your local running store, introduce yourself to the manager, let him/her know who you are. Hopefully, you will be as lucky as I was when I found my local running store, where now, everybody knows my name.

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“We Have a Decision to Make”. A Reflection From Jason Fitzgerald’s Podcast.

“We Have a Decision to Make”. A Reflection From Jason Fitzgerald’s Podcast.

by | May 13, 2020 | Article, Personal, Reflection

By Coach Adolfo Salgueiro

ReflectionI just started listening to “Strength Running” a couple of weeks ago. This is a podcast hosted by Jason Fitzgerald that, so far, I feel I can openly recommend it to my readers and trainees.

I am writing this quick blog entry because I just heard episode 138 of the series and it blew my mind. It is a quick, 6-minute reflection from the host on his view of running through the Covid-19 pandemic. It is well thought, well-written and well delivered. I was listening to it during a brisk walk and it stopped me on my tracks. I looked for a transcript in the podcast’s website but was unable to find it, so I am sharing the audio with all of you.

I invite you invest six minutes of your life listening to Mr. Fitzgerald’s reflection. It is less than the time in which most of us can run a mile, and most likely you will get something out of it. The audio file is at the bottom of this post.

I hope Mr. Fitzgerald doesn’t mind my sharing his point of view. If you want more information on his podcast, you can click here to visit his website.

 
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A Backyard Half Marathon

A Backyard Half Marathon

by | May 6, 2020 | Article, Personal

By Coach Adolfo Salgueiro

Backyard Half Marathon

The Half Marathon Course: to the end and back 52 times

As the quarantine progressed and more cancelled races came and went, viral videos of runners doing their once-upon-scheduled-races virtually, or just challenging themselves to mind boggling trials, started popping up. I saw a guy who ran a full marathon in his 23-feet long balcony, another one who did 1066 laps on his backyard. Others ran a variety of distances with unhuman number of laps around their blocks.

My first thought was that I would need a psychiatrist after completing one of these challenges. But the more I thought about it, the more I realized it was nothing more than a mental experiment. So I went into the backyard of my subdivision and measured the distance from my patio door to the bridge, which was about 0.128 miles, so about 0.255 for the round trip. Doable, for sure.

As I started elucubrating the plan, my wife kept suggesting options for longer routes, so I wouldn’t have to complete an insane number of laps. The more I consider it the more I realized my challenge was not running a half marathon, which between competition and training I have done more times that I care to count. This was supposed to be a mental challenge.

As I have been limited to a run/walk schedule as I wait for a surgery to correct a small health issue, this was the first obstacle. I know I can’t run the entire distance, so I adjusted by running on the way out and walking on the way back. Running for so long on grass was also another challenge. I have never done it for more than a few hundred yards. Could I take it for 50+ laps non-stop?

Backyard Half Marathon

The medal represents my backyard. It was made on polymer clay and it was handmade by my wife.

On Monday, April 27th, I gave the idea a trial run. I went back and forth for an hour and passed the test. So I planned the half for Saturday, May 2nd, so I had Sunday to retry in case there were weather issues. During the week I planned everything I could possibly require. I made sure all the batteries were charged to the brim, that I had plenty of water, electrolytes and nutrition available. I was ready to go.

The first challenge came earlier than expected I hadn’t been running for 60 seconds when my socks were already soaked. Because I have no experience running on grass, I never accounted for it being wet at 6:45 AM. By the end of mile 1, I was seriously considered aborting the mission and retrying in the afternoon, but it was then when realized this was a mental challenge. So I kept moving forward. At mile 7 the grass was dry, so I invested 3.5 minutes in a change of socks, which made a world of difference the rest of the way.

By loop 4 or 5 I had already lost count. From there on I only counted distance, as marked by my watch’s beep every half mile. I was feeling so good at times that my mind wandered as I contemplated going on for maybe 26.2 or even 30 miles. But at mile 11 I realized I was barely trained to complete a half marathon so a half marathon would be good enough.

Towards the end, my wife asked me how many laps to go, to which I answered, “about 5”. A bit later she asked again: “two more!”. As I was coming back from my last lap, I saw a beautiful finish line made with toilet paper, which I crossed big grinned and arms up where she was waiting with an embracing hug and a big kiss. Neighbors on the other side of the canal started cheering and clapping, they must have seen me passing by who knows how many times. As if it wasn’t awesome enough, my wife surprised me with a spectacular handmade medal with an image of the scenery I enjoyed during my run. It now occupies a privilege spot in my medal rack.

What I learned from this crazy adventure is that I am mentally stronger than I thought. I had large playlist of podcasts lined up to accompany me in the journey, but I never even picked up the phone from the table. To me, 52 laps of anything is about 51 more than most of us can handle. Same applies to 103 U-turns. Yet, once I got over the wet sock obstacle, I never wavered from my goal. I also realized that I hope I don’t have to experience another quarantine to see if I can extend my challenge to 104 laps.

Final time, if anyone cares to know, was an unimpressive 3:20:30.

 

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The Post Covid-19 Running Scene

The Post Covid-19 Running Scene

by | Apr 29, 2020 | Article, Personal

By Adolfo Salgueiro

 

Post Covid-19 Running Scene:

The new normal for the pre-run picture

After 28 days in quarantine and strictly running around my home, I ventured out on a Saturday to the site where I usually meet my friends for long runs. At the other side of the parking lot I saw David and we had a nice chat from about 25 feet. Further down the road I crossed paths with Alfredo, who gave me an enthusiastic hi and we had a quick talk. Later, Andy caught up with me and offered me an elbow.

For day 35 I accepted an invitation from a group of friends and met at the parking lot of our local running store. We were 10 people, all super happy to see each other after a hiatus. We opened our arms 6-feet apart from each other to send virtual hugs, blew kisses from a distance and used the wide angled lens to fit everyone in the pre-run mandatory picture.

With the latent possibility of Covid-19 returning in the fall, with the valid proposition of not having a vaccine for about a year and a half, and with the 2020 Berlin Marathon already in limbo, I started thinking:

What will the Post Covid-19 running scene will be like?

I believe social distancing will become the new norm. There is no way around it. Covid-19 will not be the last new virus we will experiment in our lifetime but, hopefully, nations will now be ready to avoid another pandemic. The pre-run group pictures, large groups of runners, high-fiving, sweaty hugs and large post long-run breakfasts, unfortunately, may become a thing of the past.

What will happen with racing?

This is one of my biggest worries. Very few run just so we can race, but most of us love to race in order to celebrate our training. Social distancing cannot work with the Marathon Majors, or the Miami, Los Angeles or Philadelphia Marathons which regularly gather over 20,000 runners. Even 1,000 runners seem like too much right now. Keeping participants 6-feet apart at the start means corral areas longer than 3 or 4 miles for huge races as well as logistic nightmares at finishing areas, even for smaller races. What about water stops, volunteers or spectators? Sure, we still have our local 5Ks, with just 200 or 300 runners, but is that the celebration of your training? Maybe virtual races will become more than just a way to increment the size of your medal rack. I hope we don’t have to get there.

Will we continue enjoying our running without the social component?

Post Covid-19 Running Scene:

What will happen to the post long-run breakfasts with friends?

I passionately believe that most of us run because we love it. If we didn’t, we would be practicing another sport. Yet, the social benefits of our activity of choice are undeniable. Some of my dearest friends were met while running. When my fellow team members put together a birthday celebration after one of our runs, I realized how much they meant to my life. I look forward to the post long-run breakfast every Saturday morning. The post run burgers-and-beers on Thursday nights has become such a highlight in my week that I once asked my doctor to push back a medical procedure because I had a scheduling conflict. Sure, we can run without friends, but I can’t fathom missing this aspect of running

What will the “new normal” be like?

I wish I knew. It is impossible to know, as even Dr. Anthony Fauci and the CDC are still trying to figure out this pandemic. What I do know is that we will overcome this, and we will create and adjust to a “new normal”. It is not like there is an option. We did so in our daily lives after 9-11. We adjusted our financial outlook and behavior after the Great Recession. We became more vigilant after the Boston Marathon bombing. And these are just 21st Century examples. Humanity has proven its resiliency and will find a way. I hope and pray that you, reader, are openminded enough to adjust to the new reality that it is already being created around you.

Always moving forward!

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The Racewalking Alternative. Why Not?

The Racewalking Alternative. Why Not?

by | Apr 15, 2020 | Article, Coaching, Exercises, Personal

By Coach Adolfo Salgueiro

Racewalking

Racewalking can give you a second career on the asphalt.

During Olympic competition we always see those weird-looking racewalkers shaking those hips while keeping short steps and swinging arms like crazy. A select few know about what’s going on, some wonder what it is they’re doing, and the vast majority just laugh out of ignorance. Racewalking has been around since long before the Boston Marathon was a thing and it is an athletic discipline that requires the same training and dedication and any other discipline. Most important for this audience, it can give you a second career on the asphalt.

Personally, racewalking was my segue into running. After my second knee operation, at age 39, I told the doctor I still had another marathon in me, and I wanted to make sure I could do it. He was very clear telling me “your marathon days are over”. Sadly, I took his word and stopped completely until eight years later, when I realized I could still participate even if it was walking. Shortly after, I discovered racewalking, met with a racewalking group and the rest is history.

Racewalking is not just walking fast; it is not power walking either. Racewalking has two basic rules: a – one foot always must be in contact with the ground (as discerned by the naked eye), and b- the front knee must be straight when it makes contact with the ground. There are other techniques and details you need to know but this is what you need in order to get started.

Racewalking is gentler on your knees because you are not dumping the additional weight of a jump on them when you land. That alone can give a second career to both those knees and its owner. It still provides you with cardiovascular benefits if you exert yourself hard enough and you can still enjoy the runners-high we all crave. If that wasn’t enough, you can still participate in races, as there are no limitations against walking, you just need to observe the right etiquette, which in not on the scope of this blog post.

Racewalking

Less stress on your knees

The one thing you will have to adjust when you move to racewalking is switching your mindset. Throwing out the window all your previous PRs, race paces, tempos, age group rankings and being comfortable at the back of the pack. You will have to be content with just racing against yourself and enjoy getting better and progressing. Just realize you are still racing in a 5K, or a half marathon, or even a marathon, which is a better alternative to reading on how your friends via your WhatsApp group.

It is unfortunate that there are not that many racewalking groups out there, given how beneficial this discipline can be to so many. I was lucky enough to find a group and to meet coach Danny Koch, who guided me through 13 half marathons and 3 full marathons before I was able to return to running. Regardless if you find a coach or not, I can recommend “The Complete Guide to Racewalking”, by Dave McGovern, as the go-to book to learn about the philosophy and technique of racewalking.

If your knees can’t handle running anymore yet you still want to remain active and/or competing, I invite you to give racewalking a try. It worked for me so who knows, it may work for you, too.

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Abrupt End to a Bumpy 2019-20 Running Season

Abrupt End to a Bumpy 2019-20 Running Season

by | Mar 18, 2020 | Article, Personal

By Coach Adolfo Salgueiro

With the cancellation or postponement of three races in my calendar, as activities all over the world came to a halt because of the Covid-19 pandemic, my 2019-20 running season comes to an abrupt end. I understand the reasons behind it, and they are justified. Yet, on a personal level, this is a reflection on how rough the season was for me.

Bumpy Season

Season best at the 305 Half Marathon in Miami Beach

I had a couple of non-running related injuries, which took me twice to the operating room, and had me limited in my athletic activities since May 2019. I have been able to keep myself active, first by walking and then going back to my old friend racewalking. I racewalked from 2012-15 and really enjoyed it. It was my way back into the sport after a long hiatus. But then on 2015 I started running again and improved plenty through the seasons despite the almanac doing its thing.

For the 2019-20 season I was already registered in three half marathons, which is by far my favorite distance, so rather than skipping them I trained to racewalk them. After flirting with the sub-2 last season, I had to settle to see if I could go sub-3 this season. It was a struggle to find myself towards the end of the pack after being in the middle of it no so long ago. It was a struggle to ask my friends to wait for me at the finish line party when I was arriving an hour after most of them. It was a struggle at times to reach mile 9 around two hours knowing you had another full hour to go.

My personal triumph was to go sub-3 in all three races, including a season-best of 2:54:23 at the 305 Half Marathon in Miami Beach in early March. During the season I also participated in two 5Ks and one 10K race, just for the pleasure of keeping myself competing in the activity I love and sharing my friends’ achievements.

Bumpy Season

With my 3 runners from the Miami Marathon

There were highlights to my season, though. I had the chance to run an entire 5K with my dad and finish together, holding hands. I had three coaching clients finish the Miami Marathon, two of them smashing their PRs. I was also able to lock in four more runners who requested my coaching services. Also, my half marathon count reached 40, which I take as a secondary milestone.

It is a dilemma to be so thankful about being able to keep active and participating yet being so frustrated when you see a season pass by without being able to accomplish what you would have hoped. But as the sports cliché goes: “there is always next season” and, as the suffering Brooklyn Dodgers fans used to say: “Wait till next year”. Even though I am not completely healed from my ailments, I already started running a little bit and enjoying the runner’s high, the camaraderie and the time alone with myself on the road. So, I look forward to a better season recap a year from now.

Thanks for all the support. I couldn’t have done it without it.

 

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