by Coach Adolfo Salgueiro | Jan 25, 2022 | Article, Coaching, Personal, Reflection
By Coach Adolfo Salgueiro
 On Sunday, January 16th, I participated in the 50th anniversary edition of the Chevron Houston Marathon. I want to start by stating that it was one of the most amazing experiences Iâve had in 40+ years of racing. From the organizational perspective, the race is at the same level of any big-city event. It is up there with any Major. On the personal side, it was uplifting. From the coaching side, it was memorable.
About to cross the finish line with a hand in my heart and the other one thanking The One who made this miracle possible
I knew the eventâs center of operations was the George R. Brown Convention Center, which is huge. I never expected it to take the entire place. The execution of the bib pick up was flawless even though a bit more signage would have been welcome for the sake of out of-towners, such as me. I did not visit the expo, though. Friends told me it was a smaller version, given the Covid reality of the world.
Running morning was cold, cold, cold. Thirty-six degrees when we left our Airbnb. But we were able to find refuge, toilets and a place to rest while we waited for our corrals to open. Everything was so well organized and orderly that your only worry was walking to the start. The whole shebang was taken care of for you.
The course was flat, sans an overpass and two, minor underpasses. We ran through beautiful areas of the city and crowd support was solid without being overwhelming. There were so many port-a-pots throughout the race that I never saw a waiting line. There were even urinals at the starting line, first time Iâve seen this in the US. I stopped about mile 14, not because I had to but as a preemptive measure, just because I could and there were no lines.
Last mile, back in downtown, was stunning. Lots of fans and photographers lining up to welcome back the runners. After picking up our spectacular finisherâs medal, we went into the Convention Center to get our finisherâs shirt and food bag. The only unflattering thing I have to say about the race is the shirt. It was a cheapy fabric, fits poorly and the design was nothing to write home about.
I fully recommend this event to anyone interested in a big-city race. This is a Marathon-Major-like organization without the Marathon Major label nor price tag.
COACHING EXPERIENCE
I had a wonderful experience with my four coached athletes in the race. All three marathoners set PRs even though two of them contracted Covid just three weeks before the race. This hindered their expectations and the size of their PRs, but they both achieve their A-Goals through courageous performances. The half marathoner was able to cross the finish line strong, healthy and with a big smile on his face. His goal was finishing after a long hiatus, and that was accomplished, too.
All runners trusted the process, followed their training diligently and executed their race plans to the tee. Thus, the results.
There is nothing more satisfying for a coach than one of your runners telling you: âThank you. I couldnât have done it without youâ. Even though it sounds (and it is) self-serving, it reminds you that, even though they all had in them the ability to achieve what they just did, your guidance made a difference in this runnerâs race. And that is priceless.
MY RACE
On the personal side, I was able to complete the Houston Marathon (my 11th), just 207 days after open-heart surgery. I trained with a race/walk protocol that allowed me to make this a reality, despite having time for just two long sessions (16 and 17 miles). Yet, in just four months, I was able to complete the race in 5:16:45. The time is nothing special, but on my race, time was irrelevant. It was all about crossing the finish line.
Even though it was my 11th marathon, this finish line was special.
The chilly weather was helpful. I ran the first 7 miles biting an 11 pace, and from there started my walk/run protocol of .18/.82 (weird splits, sure, but it was where, after much practice, I felt more comfortable). I reached miles 16, 18 and 20, tired but strong. Legs started to hurt reaching miles 21 and 22 and after the walking break for Mile 23, the legs just stop firing. I tried to restart the running, but it wasnât happening. I ran some quick math and realized that if I restarted now, I could go sub-5, but the legs were shot. Then I realized that being at Mile 23, 30 weeks after OHS, was miracle enough and I wasnât going to let the clock dictate the terms of my happiness or what God was allowing me to do. So I walked most of the last 5K with a big smile, never resenting the time lost or wondering why I didnât go for the half.
I crossed the finish line with teary eyes and a couple of seconds later, I hear the unmistakable screams of my beautiful wife welcoming me. Unfortunately, she was on the other side of the street, and it would take about an hour for me to hug her. But the fact that she witnessed the miracle of my finish, firsthand, uplifted my spirit.
Houston was a spectacular experience in every sense of the phrase. As a runner, as a coach and as the protagonist of something improbable. Because what I personally accomplished is so unlikely that it can only be explained by the divine intervention of God, through me. This is what proves that it is a miracle. Sharing it with my friends from the No-Club Runners multiplied tenfold the experience.
I canât wait to see whatâs next!
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by Coach Adolfo Salgueiro | Jan 18, 2022 | Article, Personal, Reflection
Orange Bowl 1983
By Coach Adolfo Salgueiro
Iâve written about my first marathon in bits and pieces throughout this blog, but Iâve never written anywhere about my entire recollection of that 1983 Orange Bowl Marathon. This upcoming January 22nd will be the 39th anniversary of my race. So, before my memories keep fading away, I better put all I can recall into paper (or digital format).
I was a 17-year-old high school senior living in Caracas, Venezuela. I always kept active by running, practicing karate, baseball, soccer, tennis, hiking, swimming, biking and whatever came along. Running a marathon was a goal somewhere on the backburner, but, thanks to my dad, I got the chance to fulfill it earlier than expected.
I believe we arrived in Miami the day before the Saturday race. We stayed in a hotel in downtown and went to a spacious hotel ballroom nearby, to pick up our bibs. I remember being blown away by the technology of the day, when my bib was printed before my eyes, instead of being ready ahead of time. I donât recall an expo, but that doesnât mean it wasnât there. I read, maybe in that dayâs Miami Herald, that none other than the legendary Bill Rodgers was the favorite to win.
This is the only picture I have from the race, but it is one of the best running pictures ever taken of me. Check out the detail of the untied shoe with no socks, to which I make reference, later in the post.
I also recall my dad buying me a Casio stopwatch, so I could keep track of my marathon time. I had that Casio for years. I donât remember how I lost it or when it broke, but Iâve seen it in pictures from the early 90s.
On race morning we met with the Venezuelan runners, most of them where my dadâs buddies, at the hotel lobby. The one thing I vividly remember was asking for a coffee at the hotel bar and getting a gigantic cup of black, diluted, disgusting American coffee. At home, a small cup of good coffee with a generous amount of milk would start off the day.
One of the runners had rented a sports car and somehow, more people than was safe crammed inside for a short drive to the majestic (at lease in my eyes) Orange Bowl Stadium. This is where the Miami Dolphins, who were playing the Super Bowl next week, held their home games.
Before time chips, you had to present yourself and your bib to the organizers, so they knew you were at the starting line. Somehow, we could not find the registration table. We were looking for it like crazy until we realized this was going to be based on the honor system.
I recall nothing about the starting gun, crossing the starting line or conversations along the way. I do remember, though, my dad constantly reining me in because I was going too fast. He also reminded me to take water every so often, as the humidity was exceedingly high.
My dad has one indelible memory of the race. After a rainy patch along the way, we found ourselves running next to a woman with a drenched, white outfit that left nothing to the imagination. At  17 and with raging hormones, I couldnât but get distracted by the magnificent side show. My dad had to bring me back to the race at hand. There is no marathon talk in my household where this story doesnât come up.
The course had two in-and-out segments (Coral Way and Coconut Grove). Both times, as we were going in, the pack led by Bill Rodgers, was coming out. For a 17-year-old kid from Caracas, seeing the legendary Bill Rodgers, running in the same race within a few meters from each other, was the highlight of the event. It was the equivalent of participating in the same Monaco Gran Prix with Niki Lauda or playing in Veterans Stadium, side-by-side with Mike Schmidt. It was that improbable.
Sometime during the Covid lockdown of 2020, my friend Starr Davis invited me to participate on a Zoom call with Rodgers. At the end, I had the chance to asked him what he remembered form the 1983 Orange Bowl. Surprisingly, he recalled a lot. Starr recorded the interaction with her cellphone. I invite you to check the video, which I have included right here.
Most of my memories of the 1983 Orange Bowl Marathon are from the last 7.2 kilometers (4.5 miles). I recall them vividly because I suffered miserably. My dad and I agreed to run together for 35 kilometers (21.8 miles), and from there, each one would run his own race. By kilometer 35.1 he had already left me in the dust. I slowed down and started walking. I was drenched, tired, hungry, and questioning what the fuck was I doing there, instead of being at home in Caracas, maybe getting ready to play baseball with my buddies.
At one point, it had to be closer to the end, I took my shoes off and started walking on my socks. The shoes were heavy, and I considered just tossing them to the side, but then I thought of my dad getting upset, as they were the shoes he let me borrow, so I decided to keep them. Wise choice.
A friend of my dad, the late Jose Ortega, saw me close to the end and ran a bit with me with words of encouragement. I promised him I would finish so I discarded my socks, put on the shoes, which I did not tie, and started running. The next memory I have is of my dad and some Venezuelan runners at the entrance of the stadium, cheering me on. As I hit the grass, I started sprinting like crazy. To this day I canât figure out how my shoes didnât fly off my feet. Check them in the accompanying picture. Not only untied, but open at the top.
37 years later, I got my hands on a medal from the race
I lifted my arms as I crossed the finish line and, one way or another, I found my dad and collapsed. My first thought was: âWhen are we doing the next one?â
I knew my time was around 4:11 but I did not know for sure. I wouldnât find until months later when I got my finisherâs certificate in the mail, that my official time was 4:11:11. I also got a proof of one picture in case I wanted to order it. It is the only image I have from the entire experience. Thank God is one of the best pictures ever taken of me running.
In those days, medals were not ubiquitous or for everybody, and I did not get one. In September 2020 I found one on eBay and jumped on it. If you care to read about the 37-year medal saga you can check the blog post I wrote about it by clicking here.
Sorry if this blogpost ran longer than usual, but I am trying to recall as much as I can. Yes, I could have waited until next year, the 40th anniversary, but by then, I may forget something else. And I can always repost.
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by Coach Adolfo Salgueiro | Nov 9, 2021 | Article, Reflection
By Coach Adolfo Salgueiro
When set up to prepare for a race, we usually do so with a specific goal in mind. Maybe it is a PR. Maybe we want to go under a certain arbitrary round time like a Sub-4 marathon, a sub-1:45 half or a sub-50 10K. Maybe, given a certain personal issue, just finishing in one piece is the objective. They are all valid goals worth pursuing.
But life can and usually gets on the way of our perfect plans. Stars may not align on race day and then your car breaks down on the way to your race or thereâs a traffic accident that makes you miss the start. Or it was too hot and humid, or you started too fast when you should have known better. It happens. So, what to do?
Sometimes, achieving goals B, C or D can still mean a successful race (Foto: Pexels)
It may sound obvious, but in the midst of the frustration, runners donât know how to react and adjust. So I will spell it out in a direct manner: Set up A, B, C and even D goals for your races. And if your race doesnât go as planned, sometimes it is good to have a back-up race to fall on to.
I follow a sub-elite runner in Instagram, who ran the recent Boston Marathon. In his post-race recap he said how his objectives kept changing throughout the race. His main goal was giving it his all to go sub-2:30, but as the miles went by, he realized this was not going to happen, so he decided to settle for a PR. In the 28th Km (17th mile), he suffered cramps that forced him to slow down. He ran some math in his head and realized he could still go Sub 2:40. At the end, 2:40:31 was his time. His final assessment was that despite not accomplish any of his preset goals, he wasnât upset because he gave it all he had for the day. And he also knows this is not his last race.
This is the epitome of setting up multiple goals and completing a solid race despite facing multiple obstacles throughout. It is about learning to face and overcome those issues on the fly. It is about conquering what we are unable to control and yet, conquering those obstacles.
Just as it happens with the performance in a single competition, there are times that even the best prepared runners, or Goals R, S and T canât cover a disappointment. When that happens, embrace the failure, learn your lessons, and move on to, or set up, your back-up race.
Back Up Races
It is not only a bad race that needs redemption. Sometimes circumstances beyond your control get in the way and derail your plans in a catastrophic manner. A second chance to perform is what will save the time, effort, money, and emotion you have invested in your training.
A few weeks ago, one of my trainees was on the plane to the Berlin Marathon. Door closed. Seatbelt fastened. Pre-flight instructional video played. But then⌠just like that⌠they kicked everyone out of the plane. The flight was cancelled. The only alternative given by the airline would put him in Berlin on Saturday at 5PM, with barely any time to pick up his bib and rest to make it to the starting line.
Make sure you live to race anothe day, by being smart before you tackle the marathon agian, after a debacle. (Photo: Pexels)
This runner was lucky enough that had enter several Marathon Major lotteries and hit two of them. So, despite the frustration, at least he had Chicago, two weeks later. The plan had been to push in Berlin and coast for fun in Chicago. Now, the plan is to push in Chicago, even though the taper was extended to 4 weeks. Notwithstanding the disaster, he was able to put his training to effective use and ran 3:24. Below his expectations but solid enough for his abilities and given the circumstances.
Even though having two marathons lined up worked for this runner, this time, it was circumstantial. Having a marathon to fall onto is not necessarily the best strategy. A marathon requires a level of commitment and effort that for most runners it requites just all youâve got. So, having another marathon in store just in case, in a few weeks, may mess you up subconsciously and may alter your subconsciously because you know you have another race coming up, so you can play it safe, or run too fast and crash.
My recommendation is that if you need to pick another marathon because you missed your goal race, there are plenty or marathons to fall back to. You wonât lack for options, so you donât need to plan ahead. But, if you had a crappy marathon and need to redeem yourself, be smart, recover properly and reassess where you are and where you want to be eventually before doing something foolish and getting hurt.
You can run multiple 5Ks to make up for a bad one. You can run another half marathon or two, or three, to make up for a bad race. The marathon is a different animal.
by Coach Adolfo Salgueiro | Sep 21, 2021 | Article, List, Reflection
By Coach Adolfo Salgueiro
 As the fall racing season gets into full swing, the Marathon Majors are ready to finally return (sans Tokyo) and runners are excited to stand at starting lines, again, many of us are ready to reward ourselves with a race beyond the boundaries of our immediate area. Exploring the great cities of the world; or celebrating for a few days, sipping margaritas at the beach; or discovering the less traveled paths in lesser-known parts of the world, is always a bonus for our efforts.
But traveling to a race, especially if it is your goal race, doesnât come without its challenges. It requires planning and additional preparation. If something doesnât go according to plan, and it will, the chances of fixing it on-the-fly diminish considerably.
Always carry your race-day gear in your carry-on. You donât want a lost luggage derailing your race (Photo: Pexels.com)
So, if you are setting out to a running/travel adventure, these are a few tips that will help you perform the best at your race while getting the most out of your trip:
1.     Do not check your running gear: If traveling by plane, whatever you are wearing on race day, goes in your carry-on. The last thing you need is lost luggage derailing your race plans. You donât want to run with brand new shoes purchased at the expo or borrowed short.
 2.     Run first, be a tourist later: Take care of the running portion of your trip, first. Donât arrive too much in advance before the race. Save the tourist plans for after the race. This way you will be well rested at the starting line, and ready to enjoy as much alcohol and unhealthy food as you want.
 3.     Plan your pre-race meals: Never take your food intake for granted. Make sure that what you need eat it is available nearby. It happened to me once, that after identifying the restaurant I wanted in Philadelphia, I went pre-race night, and I needed a reservation.  If you are staying at a relativeâs house, make sure you let them know exactly what you need to eat and at what time.
 4.     Know how you are getting to the starting line: Do not improvise. Plan for the wort-case scenario. If you are taking a cab, know the phone number and confirm they provide service at the time you need it. Have a B plan in case there are no Ubers available. If you are taking public transportation, have the tickets purchased in advance. If a relative is driving you, be aware of any road closures due to the race
 5.     Make sure family and companions understand why you are there: If you are traveling with family or friends, make sure they understand that the first few days is all about you and your race. You are the protagonist. Everything else can wait until you cross the finish line. Remind them you wouldnât be in Berlin, or Buenos Aires or New York if it werenât for the marathon.Â
Preparing for time-zone changes is one of the biggest challenges for out-of-town races (Photo: Pexels.com)
6.     Prepare to adjust for time changes: Never underestimate jet lag and time zone difference. They can screw your sleep and derail your race. Find out in advance how to adjust to the time zone in which you will be competing. Research what are the best ways to adjust to the number of time zones you need to adjust. There are plenty of online resource for this.
 7.     Pack for any weather: Remember you are not home, so you canât just go back to your closet to pick up something. Be prepared for any weather changes and donât rely 100% on your phone weather app. It is always better to bring back something unused than to need that pair of gloves you left at home.Â
8.      Donât do anything you wouldnât do at home: Pre-race is not the time to be adventurous. Trying new, exotic foods; white water rafting, Segway tours, or running a beautiful trail when all you know is the asphalt. Those are recipes to guarantee a bad race. Hold all thar for after the finish line.
Any other recommendations from your experience travelling to races?
by Coach Adolfo Salgueiro | Aug 24, 2021 | Article, Coaching, List, Science
By Coach Adolfo Salgueiro
 Tapering time approaches for those about to run the Abbott World Marathon Majors this year. Training time approaches for those eyeing their marathon towards the end of 2021 or start of 2022. So, seems like a good time to review some basic mistakes that runners, from beginners to experts, should avoid. This way they can reap the most benefits out of their efforts.
Training for a marathon is a process that involves multiple moving parts that need to work in sync. It needs to reach a point where the body can be stressed enough to compensate its deficiencies and adjust to the workload-thus improving- but not to a point where it becomes too much, and it canât recover to do it again. This means overtraining and, most likely, an injury if intend to tough it out and train through it.
No need to overstress yourself if you avoid these basic mistakes in your training (Photo by Pexels.com)
The following are nine of the most common mistakes runners incur into during a marathon training cycle:
1Â Â Â Â Â Â Running the long runs too fast: There is a time to go fast and there is a time to go slow. The long run has that name because it is designed for you to go long. It is not called the âfast runâ for a reason. They are intended to build up your aerobic system, which, for a marathon, it is used 99% of the time, even if you are the world-record holder.
 2      Focusing too much on the long run: The long run is an important part of your training, sure, but it is just one element, not the bulk of it. The success in your race will depend on the accumulated effect of all the elements in your training, not just one.
 3      Doing the same workouts all the time: Because about 80% of the training needs to be done at a slower speed, there is a small number of hard sessions available, usually no more than two per week, so distance, speed, intensity, and other parameters, need to be worked so the body can benefit and adapt.
 4      Poor fueling and hydration plans: if you donât test strategies during training, you wonât know what works for you. The time to find that out is during training, long runs, especially. The time to realize a certain gel upsets your stomach, is not during the race. Same applies to hydration. What to drink and when needs to be part of race plan, shouldnât be improvised on race day.
 5      Skipping rest days: Not running on a specific day is part of your training. These days should be written into your schedule and followed to the tee. No amount of ice baths, compression socks or protein shakes will do you any good if you donât give your body a break to recover so it can run again.
Rest is as part of your training as your work. Donât skip it!
6Â Â Â Â Â Â Not scheduling cutback weeks: Â During training you build up endurance, aerobic capacity, Vo2Max, and multiple additional parameters. But you canât build up forever. Your body has a limit and needs time to actively rest so it can adapt to the benefits provided by your workouts. Programming a week to cut back on your training provides your body with time to adjust and recover, is key.
7Â Â Â Â Â Â Cutting sleep: Â Remember you donât improve when you work out, you improve while you sleep. The long run the tempo, the weightlifting, or the speed session damage your body. It is when you sleep that your body gets repaired. If you skip on sleep, you wonât realize all the benefits of the training, but you will keep the muscle damage.
 8      Screwing up the tapering: Physiological adaptations after exercise, take between two and three weeks to adapt. So, there is no benefit on one last long run in the last couple of weeks. You need to actively rest and recover your body so it will be in its best shape for race day. During tapering there is nothing to gain, yet a lot to lose.
 9      Following someone elseâs training plan: There is nothing wrong with talking to your buddies about what they are doing, but they may not have the same goals as you and you do not have the same physiology as them. Set up YOUR PLAN, adjust as needed, and stick to it. Trust your coach. Trust your plan. Trust yourself.
Of course, there are more than nine mistakes you can incur during a marathon training cycle. These are just some of the most common and they mostly apply to any distance. As you finish your training for your Abbott Marathon Major or get ready for your upcoming goal race, make sure you are on the lookout for the aforementioned mistakes, so you wonât screw up your hard work. Â
