http://blog.rununiversity.comQuick Blogcasthttp://blog.rununiversity.com/2010/09/09/im-aallliiiive.aspx?ref=rssDanny Haralson2010-09-09T10:33:00Zhttp://blog.rununiversity.com/2010/09/08/dum-da-dum-dumor-an-ounce-of-prevention.aspx?ref=rssThat's "an ounce of prevention is worth a pound of cure." I know (believe me, I know) that once you really get into this running/exercise/fitness stuff that it can be an addiction; especially if you have an 'addictive' personality. But your body can only handle so much and when it's fed up it will let you know, kind of like a woman. The difference is usually, eventually the woman will forgive you (she'll never let you forget whatever it was, but she'll forgive you....sorta), your body won't. If you don't rest a pulled calf (for ex.) then it will NOT get better. You can't train through it. I love to run, more than that I love to run PAIN FREE. My lesson for today is simple - though I'm undergoing a procedure, it's not that different from shutting down till your calf/ankle/heel/foot/quad do forth and so on QUITS hurting. Not till "it's better" which loosely translated means 'it still hurts, just not as bad', but quits hurting. Step one is to get your head wrapped around it - you know you have to shut down, so shut down. Make your down time part of your training. I'm not saying head to Milo's, then Ben &amp; Jerry's, I'm saying make getting well a priority. If you need to rest, say a sore knee, rest it. If you're about to 'pop' use this time to improve another aspect of your body or training. Work on a stronger core, you don't need knees for that. Get a trainer or a coach or a really smart person to show you planks, then variations on those planks that will work everything NORTH of the 'border' (your hips). Hit the gym, use a roman chair for your glutes, sit ups/crunches shoulder work - practice good arm technique with weights...what have you wanted to improve along with your running? Wanted to lose those 5 pounds, or develop a '6 pack' or stronger shoulders? Good time to do it...make THAT your training focus as your 'knee' (or whatever) heals/recovers. All running and nothing else is fine until you lose that running even temporarily, pizza is good too, but I don't want it every day. So that's plan 'A' for me, follow my Dr's advice - I have a great friend and fellow runner who's a PT and I swear he's seen it all...except the Met's win a World Series and even though I'm a Braves fan I do wish that for him before he goes to the great trail run in the sky...and I intend to pick his brain. Gather information, see what works for you in recovery...I plan to be active, active, active until I can run, run, run! I'll work out, get my core in better shape, I want a stronger upper body, maybe (for the last time before age catches up) a flat belly with even a hint of a 6 pack (love beer references) ...and when I can work the knee, I'll do what I'm told. Now, if he says I can do 'X' in 10 days...I'll set my watch and be ready to go the second I can, but I want to heal COMPLETELY AND SUCCESSFULLY, so I will rest and recover. Emotionally I'm ready now, apprehensive sure (it's the right knee, the RIGHT knee), and a little...um, relieved that action, corrective positive action is being taken. So mentally and emotionally I'm good, now, how will I feel when I'm in pain from the surgery? I expect to have to rally my focus and inner drive - let the surgically caused pain pass (maybe a beer will help), then plan my workouts. I do plan on watching my diet; not going crazy just going to eliminate unnecessary calories. I can do that (see the mental resolve?). I'm gonna make this kinda like a diary in hopes that (heaven forbid) anything close happens to you, there'll be a road map. Truthfully, if you run far enough and often enough it's gonna happen. The trick to longevity is how you rebound...I plan to make Bret Farve look like a piker with 1 more comeback. My ultimate goal of a sub 20:00 5K may be fading, but I intend to come back better than I was. Yes, I'm older (leave me alone), but "Once a King, always a King....once a knight is enough!" (think about it.......). I'm off to see the 'wizard' (aka surgeon) and I plan to (hope to) be as upbeat and driven post-op. I'll try not to blog until the anesthesia wears off...man, could THAT get me in trouble! Keep rest and recovery as part of your training plan......Danny Haralson2010-09-08T10:26:00Zhttp://blog.rununiversity.com/2010/09/06/sorry-about-the-time-between-posts.aspx?ref=rssThe last 10 days have been incredibly busy for me: I started a new R101 (couch to 10K group), I am Race Director for Fat Danny's Trial by Trail trail run and I (drum roll please) I've had to get my head wrapped around having my knee 'scoped'. I'll bring you up to date and then keep you posted on the range of emotions, trials, tribulations and thought processes I go through - hopefully it'll be a positive educational experience. First off, we've decided to remove Fat Danny's from the B'ham Track Club - sadly there's no interest from the BTC in this event. We'll still offer it in 2011, it'll just be a regular 'independent' event. The R101 group is huge! They are digging this too, this may be one of my all time groups! More later as they progress..... During my last long run (Feb 2009) for Mercedes with my group (like 30 witnesses) I stepped into a 'dan-hole' (formerly called manholes) where an unnamed company (who WILL pay for my surgery) and I managed to tear my meniscus. Slight tear (horizontal) so the prognosis is very good (outside of the fact that I won't let it be anything BUT good! Mentally and emotionally I've really been worried - with al the negative what if's so much like Disney I had to re-arrange my thinking. It hurts now, it'll be better, maybe better than in a while (promise of the future), so let's make this surgery part of my training. It has to be done, so let's make it the best surgery ever! That's my thinking, that's my plan, and that's the way it will be!Danny Haralson2010-09-06T17:27:00Zhttp://blog.rununiversity.com/2010/08/27/and-now-the-rrrrest-of-the-story.aspx?ref=rssSo if Pheidippides ran 25 miles, give or take, I heard the battery on his Garmin died, how did the marathon become 26.2 miles. There's actually some interesting twists and turns in there. The marathon was re-born at the 1896 Olympics and was won by Spirodon Louis,a Greek. Which was a good thing since the 1st modern Olympics were in 1896 IN Greece and the Greeks hadn't medal-ed yet! In March of 1896 they held a qualifying Olympics where Louis finished 5th. The Olympics were 1 month later - see there is something to pacing and taper...told ya. At the 1908 London Olympics it was decided they would have a marathon of "about 25 miles" beginning at Windsor Castle and finishing in the Olympic stadium. Because of certain logistical problems they re-routed the marathon and it was closer to 26 miles, then they would finish in the stadium. Well, more logistical problems cropped up and Queen Alexandra wanted the race to finish at or go past the Royal Box (King Edward was a big 'fan' of the Royal Box) so as they entered the stadium the runners were routed 'clockwise' rather than the customary counter clockwise and the race totaled out to 42 Kilometers +/-. It remained approximate until 1921 were it was set at 42 kilometers or for you Garmin types, 42.195K which translates into 26 miles 385 yards. There's a whole lot more about this race that a running geek like me loves, Dorando Pietro staggering and collapsing several times before race officials actually carried him across the finish (I know how he felt), where he was ultimately disqualified. However the pictures and news stories of the race captivated the hearts and minds of the world and it became known as the Race of the Century....and now you know the rest of the story (if you know who Paul Harvey was). Boston too had it's quirky traditions, for years it was only 25 miles and it started at noon up until a few years ago simply because of tradition. In hte early days the contestants had to ride the train to the start, so they had to start it at noon. It is a difficult course and everyone has heard of 'Heartbreak Hill', well it's not because it's that tough of a hill. In fact it's the 3rd in a series of hills, 'The Hills of Newton' but THAT'S not the reason either. In 1936 defending champion Johnny Kelly (Sr.) caught up to race leader 'Tarzan' Brown (what a great nick name) and as he did so he kind of patted him on the shoulder (or butt). Well, this p. o.'d Tarzan and he ran Kelly down and went on to win the race "breaking Kelly's heart." (according to the news reports of the day) One of the years I ran Boston it was the 2nd hottest Boston ever and is quite the story in it self, I'll save that. Saw 2 of my favorite 'media' personalities out running together with their future track stars; Brooke and Stephanie who both look amazing as new mothers and runners are living proof that life doesn't end for you as an athlete when you have a child (Meredith too, but she's not a media person - just a superstar). It was also one of the first cooler days and it was welcomed with open arms! Just in time too as marathoners get serious for the Fall and the Fall Session of Running 101 and 102 fire up. I love this time of year, the racing season starts right after Labor Day, football, baseball playoffs.....man oh man it's fun.... No more excuses, we have 5K's the Vulcan Run, and so much more as the leaves turn and the air turns crisp....ahhhh.....Danny Haralson2010-08-27T18:30:00Zhttp://blog.rununiversity.com/2010/08/24/the-wisdom-of-the-ages-or-is-that-of-the-aged.aspx?ref=rssThere was a difference in the air this morning and it was niiiiccceee! I had to coach my XC runners so I didn't get to run until 8:30 ish and damn if it wasn't still (relatively) nice. I actually had dry places on my shorts after we got through. Like Scoobie and Astro say, "ruh?" So Astro's in the future and Scoobie is 'now'; is Astro Scoobies great, great, grand puppy or something? Lot's of little injuries are cropping up on runner's now a days; it's hot, they're tired (leads to sloppy form), the runs are getting long (got to do the long runs) and just maybe inadequate recovery. First off you have GOT to re-fuel your system, period. One of the best recovery drinks out there is non-fat chocolate milk.....okay, beer,but I'm writing this for the masses. You have GOT to re-load! Non fat chocolate milk has a near perfect blend of protein to carbs as well as calcium and other essential vitamins and minerals, plus it's like a buck. If you don't like it or want to use Endurox or whatever, knock yourself out but put SOMETHING constructive back in your system before the post run cheeseburger or breakfast. Second is it just me or do I not hear of many people taking a cold soaking bath after a long run to aid in your recovery? Call me crazy, but if it's good enough for elite athlete's then it's good enough for us. I'm not even suggesting ice, just a cold bath hip bone deep and sit in it for12-15 minutes. There are physiological reasons for this but I'm too lazy to type them out. How about the hard/easy principle? Run an easy recovery run the day after a long, hard, or long and hard workout - the operative word is EASY. Psst, people here's some news - 99% of injuries are CUMULATIVE. Combine wear and tear (hard/long runs with inadequate recovery/rest/easy runs and poor refueling + lack of recovery (cold baths). Sprinkle in being too busy or whatever reason to get the occasional massage and the wear and tear will eventually bring you down. Heck, we all love to run. We love running, racing, medals, shirts, finishing, friends, post run hanging out, we love it! But love your body too, take care of it. Treat your 'chassis' with some love and kindness post run. Re-fuel, bath it (cold bath), feed it, and rub it down, then take it out for a 'stroll' the next day. It will do more than keep your body fie tuned, it'll keep you from burnout. I ran my first marathon in 1994 and I remember training for it and the '95 Vulcan running from the gas station under Vulcan across from the Walgreens, of course back then it was Aldridges. The first Sunday or 2 of training cars lined Diaper Road almost all the way to the Expressway; now 16 years later I can look around Brownell (where the runs originate) or I can look at my Running 101 groups and see dozens of fresh faces, new runners, and some only a few years old. Listen, take advantage of my wisdom - you know where wisdom comes from? Wisdom comes from experience; know where 'experience' comes from? Bad judgement! I have exercised my fair share of bad judgement, so learn from my wisdom (i.e. my mistakes). Re-fuel, recover, relax (easy runs) and the occasional off day won't hurt you either. If you think running is fun now, won't it be fun to still be running when you have grand kids? When you're the only one on race day in your age group? When instead of letting others inspire you, YOU inspire others.....now that'll be fun!Danny Haralson2010-08-24T18:30:00Zhttp://blog.rununiversity.com/2010/08/23/rejoice-we-conquer.aspx?ref=rssIt's not being loudly trumpeted, but this year they are celebrating the 2500 year anniversary of The Battle of Marathon and Pheidippides climactic run to Athens and into history. That wass the event that spawned the modern day marathon that has its origin with Pheidippides run from the Plains of Marathon to Athens. Actually, there's a little more to it than that. A few years back Micki and I traveled to Greece to run the Athens Marathon to follow in the footsteps of Pheidippides (no one knows his last name...I think his last name WAS Pheidippides and his first name was Ralph or Ed or something). I have always been very interested in Greco-Roman history so this trip was a dream come true for me. Persia was the dominant empire (forget the nonsense in 300) of the time while Greece was merely a collection of city states more often than not at odds with each other. The Persians under Darius I amassed a great army and navy preparing to invade Greece as they extended their domination towards what is now known as Europe. The Athenians got wind of this and quickly gathered their own army and prepared to meet the invaders. The Persians landed at Marathon a flat area some 25 miles outside of Athens. The Athenians marched out, camped on the hillside overlooking the plains below and found a army 4 times the size of their own. They successfully blocked the 2 passes towards Athens from Marathon creating a stalemate. This gave them time to dispatch Pheidippides, their swiftest runner, some 70 miles to Sparta to ask for aid and reinforcements. Sparta said they would help but not until the new moon ended their religious festival. On his way back to Marathon Pheidippides was met by the mythological Pan who asked why the Athenians neglected him. Pheidippides responded that the Athenians worshipped the gods that aided them wondering why Pan neglected Athens then continued on his way. Early on the 5th day the Athenians decided to attack the vastly superior Persian forces and as they began their attack a thick fog enveloped the Persian positions increasing the Athenians element of surprise. The Athenians credited the god Pan for confusing their enemy and creating PANdemonium. At battles end over 6,000 Persians lay dead compared to 192 Athenian casualties. Pheidippides was dispatched to Athens with news of this great victory. This is not easy terrain, it's mostly uphill from Marathon to Athens and as Pheidippides staggered into the city he uttered "Nike" (actually pronounced nee-kay) collapsed and died. Some 2495 years later, Danny and Micki stand at the Olympic rings with a thousand others, near where Pheidippides once stood and begin the 26.2 mile trek to Athens. We circle the tomb of the Athenian soldiers who died so many years ago and steadily climb the 17 miles towards Athens. The spectators are few but generous, clapping and shouting "Bravo, Bravo!" We continue on until we reach the peak some 6 miles outside of Athens then began a wonderful descent into the sprawling land of democracy laid out before us. We reach the stadium, built on the same spot where the first modern day Olympics were held in 1896 and enter the stadium for the final lap. We notice that there aren't many spectators for our moment in history. It seems quiet as we circle the track and prepare to cross the Finish Line to a smattering of cheers and back ground noise. We grab hands and raise our arms triumphantly. I glance at Micki and declare"Nike!"; she captures my gaze and responds strongly, "Nike!" We had come to Athens to live history, to run with the Spirit of Pheidippides, and we were victorious!Danny Haralson2010-08-23T19:11:00Zhttp://blog.rununiversity.com/2010/08/17/zip-a-dee-doo-dah.aspx?ref=rssWoke up this morning after a restless night and lo and behold I had no one to coach! No where to be, so I drove over to the Y to do the Sunrise Run with whomever. Not a big group this morning (pssst, people, it ain't going to get any cooler than it is at 5:30) and off we went. I got to run with Randy, Jack, David and Caroline none of whom I've run with in a while and speaking for me, despite the humidity, it was a GREAT run. The sunrise was gorgeous (thank you, Lord), the company was interesting, and I felt good.What a way to start the day. Yeah it's hot, but hey it's mid-August, summer is winding down not heating up. Saw one guy walk out of the 'Y' headed for a brisk walk as we returned...he was back within 5 minutes. "Hot out there" he said to me, as I was standing there dripping like I'd just gotten out of the pool. "Yes, Captain Obvious, it is." I felt like Bill Engval, "here's your sign." Nothing like a good run with friends to 'right the ship'. I do enjoy most everyone I coach, but some people that I run with make it (running) fun. They are smart, insightful, witty, or just good 'people' to be around. That's what I enjoy most about running; I mean I enjoy the calories BURNED (I enjoyed them going in too...too much, dang it), I enjoy the health benefits, I enjoy nature (sunrises and sunsets), I enjoy the competition with myself and with Father Time (so far he's kicking my tail) and so much more. However, there's a whole world of people that I would never have met or gotten to know had I not started running. Some are younger (again, not many left that are older), none cuter (ha!), smarter, faster, married, single, and in every stage of life imaginable and all just some of the best people around. I've run with Kenneth and Al off and on for 16 years (from Alaska to Vancouver to Dublin) and though we may not run together or see each other for months, on any given Sunday we can pick right back up. I've got some friends I've done interval work with as we trained for marathons, early in the morning we didn't speak much (not awake, then running hard), but still something comforting about their presence, their friendship. I can run with my wife and in the latter stages of a long run barely a word passes between us and it's still all good. I wish I could articulate this better, but the camaraderie, the friendship, the company running has given me is priceless. That's why today was such a good run, I realized it during the run and remembered it after the run. These people, they aren't 'running friends' they are FRIENDS who run....my oh my what a wonderful day.Danny Haralson2010-08-17T18:19:00Zhttp://blog.rununiversity.com/2010/08/16/everybodys-workin-for-the-weekend.aspx?ref=rssOkay, so I'm not a Loverboy fan, but I do like THAT song - and after this past weekend maybe it should say 'Everybody's workin' out this weekend'. Kudo's to the Mtn. Lakes Tri finishers - sounds like perfect weather. Saturday was an 'off' day for me - like John Wayne in 'McClintock' someone asks him (when he's in the saloon), "Day off?" the Duke says, "Off day." My plans were to run long this weekend maybe on Saturday then meet up with some folks for an easy 7 on Sunday, but we opted for an 'off day', ran early Sunday, circled back and ran the 7 more with the others. Well, okay, it was more of a 'swim' with the humidity. Honestly, it kicked my bootay! I think my shoes are dry now but since I've showered I'm not sure I want to pick them up. Then Sunday afternoon we conducted what we call a 'Sunday Session' - kind of a Runner's Boot Camp preview, where we conduct drills, demonstrate proper form, do a little core work and work hamstrings/glutes/and hips to help strength issues and reduce the opportunity for injury. We had over 30 people show up and they were terrific! Slogging along for fitness is fine, I admire ANYONE who actually 'moves' but if running is going to be a hobby, a means to better oneself and compete with oneself, then running injury free, running strong with good form and economy only makes perfect sense to me. If you have a 100 mile daily commute you probably don't want a Hummer, you want something more efficient and economical. We had great fun! Hopefully they carried home a few ideas of things they ca work on to make them stronger and more efficient. If not,heck we'll do it again. It's not a 'Boot Camp' or Cross Fit' either of which are fine for general or overall fitness; rather a running specific style workout to help improve your form and strength which in turn will help you run with greater economy of motion and efficiency. So you run further &amp; faster with less effort. There's no magic pill, it takes work - you're strengthening muscles and re-educating them for a specific task. I have nothing against weights, but this was a 'general' workout for 30 people; individuals have different strengths and weaknesses that often require time in the weight room. One of our coaches, a former Olympian, told Micki, "you are good, but you are weak, meet me at the gym." She put my butt in there too for about 6 weeks. Workouts can be structured for a group or an individual, but for the Sunday Sessions it's trying to get the most bang for the time allowed. Funny thing about runners and other individual sport delayed onset adult athletes, few of us train to bet some ONE, we train to beat our past. Even as we age (careful!!) we want to do better in a race or on a route than we did last time. I frequently tell people that their only competition is the person they were 2 weeks ago. We CAN change. Want to lose 5, 10 or ?? pounds? You can, no matter how long you've held that weight. Been 'slogging' for a year and now want to see maybe how fast you CAN run a 5K or 10K? If you smoked for years (and yes, I did), over ate or drank (where do you think Fat Danny came from), or just found comfort in food or self destruction because of an unhappy 'situation'. Guess what? IT CAN BE REVERSED. You can change...or should I say improve?!?! From the Island of Misfit Toys, "put one foot in front of the other..." Know what change you want to make then break it down to small bites. If you run (or walk) each day (per your schedule) then each day you get a little stronger, a little better, a little nearer your goal. You step over enough pebbles, then soon enough you've climbed over the mountain! Keep the goals GLOBAL, but your daily steps local. Forget the past, notice how big your front windshield is compared to your rear view mirror? Hitch up your pants and go to work on your goals...one day at a time, one run at a time and soon enough - you'll be there....“A competitive world offers two possibilities. You can lose. Or, if you want to win, you can change.”Danny Haralson2010-08-16T15:26:00Zhttp://blog.rununiversity.com/2010/08/10/anchors-aweigh-good-thing-they-didnt-ask-the-passengers-to-weigh.aspx?ref=rssIt's been a while so let's catch up...my lovely bride celebrated a 'milestone' birthday so we took a long weekend cruise. For the first time since we've been together we traveled WITHOUT running shoes. No gear whatsoever! We took a cruise to Mexico and back and it was fun, we simply relaxed. No alarm clocks, no 5:00 or 5:30 a.m. coaching appointments, no schedule at all - since you can eat like 24 hours a day on a cruise ship. So we relaxed. The thing I remember most is how cruises are like Wal-Mart meets DisneyWorld - I mean holy cow! The average person on this cruise was, um, huge! When they talk about the ship's gross tonnage I don't think they were talking about the boat! What has happened to people? Seriously! I know I ate more than I normally do, but then I am not as big as a life boat either. If our ship floundered no one would have thrown me overboard and tried to row me to safety. It was almost depressing, so I had a few beers to get over it and it worked! If you haven't been to Disney then you haven't seen marketing at it's finest - everything is for sale there..."Psst, hey handsome, wanna see some pictures of Daisy Duck?" Well, on the ship AND in Cozumel it was a constant barrage of "Buy this, buy that!" One thing the cruise did was steel my resolve to drop these last 10 pounds and I am determined! Please don't misunderstand me, I have a bunch of runners that are not thin, but they are TRYING! They are constantly working to improve themselves and I tell people all the time if you are better than you were 2 weeks ago, then you ARE improving. But 'gaining' and improving are not always the same thing. - So I don't repeat myself you can check out the newsletter which will go out tomorrow for the top 10 ways for RUNNERS to lose weight. I had some time to think about it. Another thing I have noticed for years and haven't written much about: what is it about runners (not all, but a bunch) in this town not speaking? I run with a few people who speak to EVERYONE they pass and seldom are they a) spoken to first or b) replied to....C'mon, this business about not speaking to strangers went away when you went to college (or vocational school, or reform school). And cyclist! Please! I think for 95% of them when they buy a bike they also get "Being a Jerk for Idiots"...yeah I said it - I ride too, a lot! And on the Lakeshore Trail there is seldom a "on your left" and when you get a group of 10 +/- or more they will ride 3+ abreast. You can wave, you can speak....One thing I hear over and over again is how people were 'intimidated' to start riding or running with a group...shy might be a better word. If we want our community to grow, then step outside of your bad self and just speak or wave. I'm not suggesting you invite others to your house, just wave or grunt "hey". It ain't that hard....and if you have an IPOD, turn it DOWN! When I can hear Slim Shady coming through your ears (or nose, or mouth if it's open), then your music is too loud and you won't hear me speak...worse yet you might not hear that car. It doesn't take much to be nice and encourage others; then maybe our community will grow. Then we can get more bike lanes, more trails, and perhaps our greater metropolitan area will get into the act! Cue Louis Armstrong...."I see leaves of green...red roses too.........what a wonderful woild." (well, he says it like that.....).Danny Haralson2010-08-10T19:46:00Zhttp://blog.rununiversity.com/2010/08/02/runners-boot-camp-sampler-and-the-fall-edition-of-r101s-couch-to-5k10k.aspx?ref=rssSo...our Runner's Boot Camp gets larger every time and Sunday a week ago we held an 'open' make up session that went over so well (only 2 people cried!) that we're doing it again. This Sunday, August 8th at 5:00 p.m. - Mt. Brook High School Track Micki and I will host a Runner's Boot Camp style workout for all comers...no charge. Bring 2 towels (1 to wipe the sweat with the other to put under you when we have you work out on the ground...yep, core, planks, hamstring, hip, and butt work) and water. We'll use the field, the track, the stadium....do they have a kitchen sink? Rain or shine (if it's raining it'll probably be just a summer shower and you're gonna be wet from sweat anyway) - it's a lot of fun and we keep it moving. We're usually done in an hour...or when we hear pleas for mercy. Feel free to contact me with any questions....danny@rununiversity.com Saturday August 28th R101 and R201 Couch to 5K/10K will hold it's informational meeting at Trak Shak Homewood. R101 is literally from the couch or inactivity and R201 is for those who can run 2 miles but have trouble getting over the 'hump'. If you're not sure which group we'll have a group run or 2 and you can 'seed' yourself. I want to show you what you CAN do, not tell you what you can't do. Whichever group, we'll ALL work towards the Race for the Cure and Vulcan Run - just slightly different methods and schedules. Same thing - danny@rununiversity.com with questions. Man I was bushed the other day...that's why God invented the 7th Day. We require rest! The enigma of energy is the more we use the more we have; and the more we 'stress' our bodies the stronger they get when coupled with ADEQUATE REST! So take your rest days...if you don't, ultimately your performance will suffer and (worser!) you could get injured. I know we all as athletes are a little OC, but it doesn't mean we have to OCI (obsessive compulsive idiot). I know the left brain runner gets out there and if he/she is supposed to run 6 miles and the Garmin says 5.923 they'll run around a lamp post until they hit 6. As if their body really knows...pfft. But, hey, if it makes you happy. In the Book of Dan it is written that "in distance round up; in time round down". So if you run what you think is 6 miles and you drive it to measure, or use google maps (few true Disciples of Dan have a Garmin) to measure and it says 5.8 miles *Poof*! ...Its 6. And if you ran that 6 in 49:59, you ran it in 49 minutes....dang it! Round up, round down! Hey, if it's good enough for the Boston Athletic Association, it's good enough for me!Danny Haralson2010-08-02T20:39:00Zhttp://blog.rununiversity.com/2010/08/01/as-lili-von-shtupp-said-lets-face-it-im-bushed.aspx?ref=rssIs it nap time? Let's see, an easy 8 on Friday with 2 of my 'girls' (coachee's almost sounds like the Indian Chief, Cochise) and then 12-13 Saturday with my 'main squeeze'. Saturday's run was great, not fast, but I got in a groove where I felt like I could run for days. I like days like that, sometimes it's all we can do to finish a run, especially in the heat, but Saturday was a good, good running day. We spent 4 hours Saturday afternoon filming the R101 Couch to 10K DVD...we will NOT include the 'out takes', 'cause if it isn't 'G' rated it might not sell. On the other hand, there's some uh, different stuff that we 'took out' - sort of during our 'silly' time....me? Silly? Go on withcher bad self! Sunday a big group of us were supposed to head for a 40 mile ride but apparently more than a few decided to see just how much um, triple sec and lime juice they could drink Saturday night. I'm thinking the triple sec and lime juice was mixed with tequila (margarita......ay caramba!!!!)! A quality group of no shows, what can I say. So Burt, Susan, Brad and I headed out and what a great ride it was, hills, woodlands a brief detour through the projects (speed work!) and back. Whoo, my legs are barking! I've heard the quote that says, "No one ever drowned in sweat" Well, that person never ran with me, yesterday I almost needed a snorkel! Today wasn't much better except on a bike you get a better breeze. The people who buy/get my DVD for Christmas are going to wonder what the hell's making that guy sweat? It's 30 degrees outside. I may put a disclaimer that says, "This was filmed in July in Equatorial Alabama ON A TRACK, so I sweated....so there!" Something like that...... Found a great t-shirt slogan or hill mantra...a little history...I'm race director for the Vulcan Run and Fat Danny's Trial by Trail (a REALLY fun trail run with terrific after party) and people all the time say, "I can't run Vulcan it's hilly" or "aren't trails hilly?" WTH?!? We live in Birmingham in the foothills of the Appalachians!!! Ever heard of Red MOUNTAIN, Shades MOUNTAIN, Ruffner MOUNTAIN, Oak MOUNTAIN.....yeah it's hilly here....like R Lee Ermy says in the Geico commercial, "why don't you go over to namby-pamby land and get you some self confidence"...love that commercial...but the slogan was...."Yeah it's a hill, get over it." Think about it, it'll come to you... ("get over it" mentally AND actually run and get over it.). Regardless of the difficulties we're encountering out there; It's hilly, it's hot...Listen, we are registered for races and no matter what else happens the calendar will keep moving till 'Race Day' is upon us. If I know one thing about running it's that you CANNOT cram 18 weeks of training into 10 weeks. Get up earlier, run slower, do what you have to do! Summer is almost over, we're in August and September and October will be here in the blink of an eye. You've lasted this long, c'mon...picture the finish line, see your finisher's photo with YOUR arms raised and that medal around your neck....it WILL be worth it...YOU are worth it!Danny Haralson2010-08-01T18:50:00Zhttp://blog.rununiversity.com/2010/07/28/retro-run-or-drag-race.aspx?ref=rssSaturday was the Retro Run and true to tradition it rained about an hour before just in time to turn this annual run/street party into a steam bath. Not sure I've ever seen as many good runners walking during the late stages as I did Saturday. So you can just guess how many 'newbies' were struggling, just to finish. On the other hand a bunch of runners had an 'Aha'! moment and said to themselves, "Self, it's hot so I'm gonna start nice and easy and get into a groove." That includes yours truly. That night I was doing my Gretchen Wilson imitation, I was just there for the party. Had a good run, had fun, waved, enjoyed myself and still sweated like a farmer on plow day. A bunch of terrific costumes, but not all were 'retro', I saw a running Rubik's Cube, a lady with a boom box and Rainbow Brite. Shilonqua's "Super Fly' girlfriend complete with a real 'Fro and one of Charlie's Angels. One guy (yep, guy!) ran in a females flowered 1 piece swim suit and bathing cap! Okay, so now instead of the Retro Run, it was a drag race. This mornings run was pretty nice, the sunrise was magnificent and it stayed reasonably comfortable until after I finished running (8:30 ish), so not bad at all. I spent yesterday at UAB giving talks to a group of Type II diabetic people in a study. It seems they sometimes lack motivation to continue (or to start) their exercise program. Like Scooby Doo says, "Ruh?!?". "Sir/Ma'am (actually 4 times as many women as men in there!!), you need to exercise &gt;30 minutes a day or you're going to die......soon!" That would motivate ME, I'm jus sayin'......So we talked about TANGIBLE goals (this program encourages 200 minutes a week of exercise/movement) and having an 'Action Plan' to not only achieve 200 minutes but to exceed 200 minutes a week. It was an interesting experience and the program is quite successful...until Dan here set 'em back yesterday. It wasn't one of my prepared speeches, I spoke a lot off the cuff pointing to the benefit of having a 'real' goal (specifically walking a 5K), and then working towards that goal. Focusing on the walk (run) each day, not tomorrow, not next week, but TODAY'S effort. If they do that, the 5K's not so intimidating, and when it does come into focus it won't seem insurmountable. It'll be just another walk, except that it'll have SUCCESS written all over the finish line (figuratively speaking). And my suggestion to them if/when they had doubts was simple....2 questions: Why not? Why not me? Some one says you can't do something think, why not? Why not me? Heck! Go get 'em Tiger! (Not Tiger Woods, that's what got him IN trouble was going to 'get' em.....Tiger in 'general'). Think about that when you doubt if you can achieve anything, a new distance, a new PR, even something at work....Why not? Why not ME? Why not, indeed!!!!Danny Haralson2010-07-28T19:39:00Zhttp://blog.rununiversity.com/2010/07/25/me-mind-of-fire-me-soul-on-fire-feelin-hot-hot-hot.aspx?ref=rssNothing like the rockin' tunes of Buster Poindexter to 'heat' things up! Yesterday rode 31 miles a.m. with NB as she prepares for her triathlon, had a ball! Had a nice salad for lunch since I was planning on the Retro Run (sounds like 'Astro' on the Jetsons, doesn't it? "Ret - ro Run...Ro Reorge....) and I didn't want to feel 'full' or heavy especially in the heat. Like I said, I don't mind the heat; I much prefer it to cold, but that doesn't mean I want to go stupid town by eating a burger and fries for lunch before I go run. THAT'S a recipe for disaster and I don't mean bad gas, that's 'throw up' medicine right there. 'Blap' is not how I want to be remembered. It was fun as always, good crowd, hot, lots of people haul ass that first mile and crawl the last 2 (it's a 5K), but if you start 'under control' you'll do well...or as well as you can in the heat. I wasn't trying to run hard or fast, just consistent especially after that ride and I met my goals. What was cool is that 2 of my 'graduates' Randy and Abby were both getting stronger and stronger and though they weren't 'racing' either, if it had been a 4 mile run they would have passed me with ease! Randy had run 13 or so that morning, too. Again, racing and running well is not always about speed (refer to Tortoise and the Hare) - Randy and Abby started wisely and finished strong! I don't know how many people I passed in the last mile (a bunch) but I'd be willing to bet they passed even more. When running 'hard' or racing try to plan your run so that your pace is consistent, not too fast (especially in the beginning...I repeat: ESPECIALLY IN THE BEGINNING) and of course not too slow, but save enough so that you can pick it up the last mile and turn on the afterburners for the last 200 meters or so. The last mile (in 5K's and 10K's) is, for the most part, where PR's are set - the last 3 in Half Marathons and the last 5 'ish' in marathons for those who've run several. The heat was definitely a factor and again starting under control allows you to control your temperature whereas too fast, will cause that mercury to skyrocket in your thermo meter! We're having another Sunday afternoon workout at MBHS track and I'm saving my energy for that - today is gonna be a blast. I've designed a challenging, fun, Kick A workout (I think) that'll let your muscles know they've been used while burning up a bunch of calories. Running form focused with intense cardio and muscle challenge for the whole body...man I can't wait! The ab workout alone is going to create an Instant 6 Pack, while the other stuff is going to have 'em loose, strong, and running like track stars! I must admit, I have to do most of it with them, too much fun at the Ret - Ro Run post party (do the words 'free' and 'beer' really belong together for the good of mankind?) so to paraphrase Hugo Peabody in 'Bye Bye 'Birdie'..."I got a lot of sweatin to dooooo". That's all today from the Equatorial Alabama.....Danny Haralson2010-07-25T15:25:00Zhttp://blog.rununiversity.com/2010/07/23/its-a-danny-day.aspx?ref=rssSWEET! I decided yesterday that I would do anything that needed to be done - and by 'needed' I meant life or death - today by noon and after that I was on mini-vacation. I'm a bachelor tonight (early cocktail hour...hmmmm?) since M is going to her college roommates 50th birthday party and I'm not (long story and not all the interesting - silly Tennessee Volunteers) so I've proclaimed the rest of the day to be National Dan Day! So far it's been pretty good; ran 4 miles this morning with one of my 'padawans'. She is great, but man-o-man is she negative! I mean this girl (lady) has all the ability in the world but she makes Eeyore look like a stand up comedian! It's just that she's had these doubts for so long that I'm having to go "Earnest Angely' on her..."Out devil, OUT!" Doesn't that happen to so many of us? We ran mid-morning and I was so proud of me (working on my negativity too) for reminding myself, "just run" and it not only wasn't 'bad', it was good! So we talked attitude, how it's a habit and if you focus on the positive and MAKE yourself find it then eventually it will become second nature. i.e. a habit! Why are some of us so negative? Why do we doubt ourselves so deeply? Sometimes success isn't enough, we doubt our triumphs, start to belittle them then stare down our next goal. The solution is simple, however putting the solution in practice is really difficult. Negativity is a habit, pure and simple and to change the negativity you have to change your way of thinking. If you go for a run and you continue to repeat to yourself, "this is hard." It will be, and it will get harder! When you feel those doubts creeping in, change your line of thinking; don't just say, "It's easy!" Re-direct your thoughts - look at something and think about it (a building - hmm, who's in there, what kind of view do they have, will they see me if I stop and moon them? Or a creek, or cars...whatever!), or remind yourself to 'run tall' or 'quick step, quick step' or sing '99 Bottles of Beer on the Wall' (2 rules: not out loud and stop at 90). Redirect your thoughts 2 or 3 times and your run is almost over. Then congratulate yourself on your run; no matter how it was: short, far, slow, fast, hot, cold...YOU DID IT! Take pride in the moment. Slowly, day by day, then week by week it will become habit. In Alabama everyone is football crazy and few people are neutral - love or hate Alabama and Nick Saban, he's got it right. He talks about his 'process' - do the little things right in practice (running) and in life and the big things (games/races/long runs/PR's/goals/meeting cute guys or sexy momma's/career) will take care of itself. I guarantee you in one way or another Gene Chizik (and the other coaches) say the same thing in one fashion or another. You do the little things (re-direct your thoughts, congratulate yourself, compliment yourself, DO YOUR RUNS) and you'll find your attitude improving. One last thing, if the people you hang around bring you down, look around for some new playmates - don't be like the frog in the pot. Frog's in a pot on the stove and the heat is gradually increased until the water is boiling. Frog won't jump out, he'll stay until, well, until he 'stews'. You stay with negative people and you'll stay negative. You can't change others, only yourself. Find some fun people who laugh, that value you for YOU, and are proud of what you are doing. They are easy to find and they are out there. Negativity breeds negativity...break the cycle. Believe in yourself and SAY so! Find others that believe in you and start to believe in them...then have a 'Danny' Day (or 'Whoever You Are' Day). It's fun! I am sooo looking forward to the rest of the day and night! Anyone know where I can find some Egyptian belly dancers to feed me bon-bons?Danny Haralson2010-07-23T18:06:00Zhttp://blog.rununiversity.com/2010/07/22/oh-to-be-young-again.aspx?ref=rsswith the caveat that I get to know what I know now; otherwise I'll be just as dumb as I was the first time around, and you can leave current brain power out of it, thank you very much! I met 2 of my young 'padawans' early this morning, before Runner's Boot Camp and ran the course of the Retro Run. These 2 ladies are really excited about their progress, as I am I. When ever possible I try to get my 'peeps' to run a course to familiarize themselves with it so they can concentrate on having fun. I was thinking as we ran how I didn't used to think a whole lot about the heat, or the cold, or the elements (except lightning), I just went and ran. Did my schedule call for a 4 miler or 7 miler, okay...go run! Now I think I think too much...I believe it has a lot to do with my childhood; my parents moved a lot when I was a child, but I always found them. (Rodney Dangerfield...I miss him). Seriously I think I'm going to try to revert to my old simple self and just go run. Doesn't mean I won't look at the temperature to know how to dress, but once I know, I'll just go! It takes me a while to catch on; I was in the gym on Highland putting someone through their 'paces' the other day and one of my graduates ran by. She's had open heart surgery, is on the 'north side' of 50 and was out running kind of late in the morning. It dawned on me, I used to be like that! (excluding the open heart surgery) - It was pretty cool to be inspired by one of my own, so to speak. When I see Trudi I have to give her big ups! I was out walking with one of my other ladies (she's building up to a run) one afternoon and saw the Indomitable Nicole out doing intervals - 5:00 in the afternoon! Hot? Yeah, but it's what she planned to do and she was doing it. That's just the way it was. My kids are showing me the way! The wheels started turning and I realized it was just 'me'. It's basically the same weather in Alabama every summer...hot or hotter with a dash of humidity tossed in. Guess what? It'll be cold again this winter...whaddaya gonna do? Me, I'm gonna fuggedaboudit! I'm gonna just go run, and let my fat cells cry or as David B put it his fat cells were having "an emotional breakdown of epic proportion today!" As Mark Twain said, "Why does everyone complain about the weather, you can't do anything about it." So true. It'll be hard, bad habits are harder to break than good habits are to start, but start I will. The bad habit is whining/complaining about the weather - the good habit will be - just run. The weather will be what it will be and I'll run what I need to run. On the GREAT days I'll shout Hallelujah! The rest of the days I'll just run and be glad I can. Back to a simpler 'Dan'; ever notice how no one says, "Don't touch that dial!" No more dials, (radio, television, telephones all had 'dials'), well no more of that. I'll do what you have to do, quietly...no fuss. It'll be like brushing my teeth, I won't think about it, I'll just do it - same with running. Time to run 'young' again.......Danny Haralson2010-07-22T16:31:00Zhttp://blog.rununiversity.com/2010/07/20/well-its-coming-to-a-head.aspx?ref=rssThe last 2 entries for The Run University Running Journal are in, I've sent the pictures that I have (are there ever enough?)...and we're going to press! I know 'printed' books and journals are dinosaurs, but I just believe a runner's diary works better in hard copy than on line. I refer to my old ones all the time. Oh well, maybe I AM a dinosaur (let's see brains the size of walnuts, laying eggs, big...well, never mind); back to the picture thing. I swear starting Labor Day when my Fall groups ramp up I'm going to spend more time taking pictures of the groups and the people I coach and run with...action photo's, just finished photo's, post coffee or beer photo's. These are the people, aside from family that mean the most to me. I've seen them grow, sweat, and work. We've covered miles together and solved most of the worlds problems. I WANT them in my book. Well, the good thing about the 'journal' is that if it's successful then there'll be another one next year and I can be sure that they are in that one. Very few things in this life are as important to me as a loyal friend and there's too damn few real people like that, sadly. So I treasure the ones I have...and no I probably haven't told them though I 'think' most everyone knows where they stand with me...good, bad or indifferent (for better or worse). I have to be careful though on the pics and not move into the creepy category but I guess that would only happen if I suggested a photo shoot in my upstairs studio (hmmm, now that I think of it....). Plus the DVD of C210K is only weeks away, so it won't be free on the web much longer. I'm thinking 10 years is fair enough for me to give it away. It's gonna be interesting how the filming goes down...stay tuned! My running has really suffered over the last 4 days or so, but I'm ramping up again starting tomorrow (it's gonna huuurrtttt!). Maybe I'll be back in the groove quickly; that 14 of Sunday a week ago seems like a year ago now. Newsflash - my orthopedist has changed his mind on surgery for my knee and wants to treat it differently...okay 1) I treat all knees the same, I can't show favoritism. 2) and seriously, I disagree with him so it's off for a 2nd opinion (and exactly when DID you graduate from medical school MR. Haralson. So we'll see...boy, for once I hope I'm wrong! Well Huntsville is 20 weeks away and we're having August weather in July...okay, we're having August weather from Borneo here in July. Like it or not, the race is 20 weeks away and they won't shorten it for those who didn't run because "it's too hottt." Sorry, I know I'm all over the place today - no one theme and I'm playing catch up. Okay Alley Oop here signing off hoping for a better organized, more thoughtful, insightful blog attempt tomorrow or the next day.Danny Haralson2010-07-20T19:55:00Zhttp://blog.rununiversity.com/2010/07/14/busy-busy-busy.aspx?ref=rssPutting the 'finishing' touches on the Run University Training Journal - yes it's going to be an old fashioned 'book' with select excerpts from the Book of Dan and pages (dated) to enter info about your daily run. I know it seems dinosaur 'ish' in this computer age, but so what? If your computer crashes all that stuff is gone! Plus it's easier for ME to look back in a journal to see what I did, flip through pages if I need to look around that date or check on mileage....anyway, hopefully it'll be out around Labor Day - We are in week 1 (day 2 is tomorrow) of Runner's Boot Camp and I actually am enjoying (for lack of a better phrase) a back log of coaching (i.e. waiting list). I keep reminding myself in this heat/humidity how MUCH I hated the cold. It helps me while I'm sweating like a horse pulling a wagon out there. If sweat is "fat cells crying" then my fat cells are just watched a double feature of 'Old Yeller' and 'Love Story'....something like 'Marley and Me' and 'Message in a Bottle' for you youngsters, only you need twice as many tissues for 'Old Yeller'....saw it when I was like 5 and I'm scarred for LIFE! Fall schedule is taking shape and that means my training schedule better START taking shape! It's looking like Omaha Marathon in September, Flying Monkey in November, Thunder Road in December and TARGET ONE - Houston Marathon in January. All the others will just be long training runs - Houston the goal is &lt;3:40. I like for each run to have a purpose, Omaha will just be for the distance, get my legs under me and be prepared to run 26.2 miles, get some strength and get my body used to marathon distance 'fuel' wise. Flying Monkey on one hand will be for strength, on the other hand...survival. That is one tough course....yowza! It's in Nashville at Percy Warner Park - if you're familiar then you know...if you're not...well if ever there was a case that ignorance is bliss.....this is it! It is beautiful though; what I remember through the tears. Charlotte will be a negative split/specific training run for Houston. The first half I'll plan to run in 'X' with the 2nd half faster. It'll be a measure of fitness and training. If all goes well, great! If not, I've got 6 weeks to get the gremlins out of the system. Now the's time! Make a plan for the Fall and use it to get you on track...Montgomery Half in October, Vulcan Run in November - there's stuff to look toward. Don't press your pace right now, just run. Hot or not, each run fast or slow build strength - muscular and aerobically. Like the yankee general, Gen. McDowall said to his troops as the retreated during the Battle of Bull Run....."Keep running!"Danny Haralson2010-07-14T13:28:00Zhttp://blog.rununiversity.com/2010/07/11/back-to-reality-oops-there-goes-gravity.aspx?ref=rssMy daughter HATES it when I quote Eminem (or Snoop Dog, or Flava Fav etc), but I can't help it if I'm a 'happenin' guy, if I'm the shizzle. Took off to the Baltimore/D.C. Secret Service Academy graduation, yep, my oldest son is now Special Agent Haralson - I don't usually 'blog' on trips or before I go just in case there's some nefarious plot afoot to break in our house and steal our 8 track tapes. Anyway, it was cool and sad because he's been assigned to Houston and they went from Baltimore to Houston...*sniff*, that's okay, if all goes well M, the Indomitable, and I will go to Houston for the marathon (it's a lottery now...oy!) and then we'll hang a few extra days. Oh yeah, the Astro's are there too....yay! We saw the National's play and lucked into watching Strasburg pitch and he's as good as advertised. He gave a lead off home run then settled down and mowed 'em down. 2/3 of his pitches were strikes...fun game average stadium (for a new one). I didn't love the 'sight lines', and we had good seats. If people one section over and a few rows down stand, you're blocked. Oh well, still, you can't beat fun at the old ball park! Oh yeah, they had some pretty tasty brews up there! Love Baltimore...HATE their drivers! Wow! They'll cut you off in a flash....let's see if I can squeeze between these 2 cars doing 80.....yep! Just enough room! They made our local idiots look like AAA school graduates! Slow in the left lane, oh you're gonna be 'cut' fo sho! We were in a suburb really, so the running was like being anywhere else - so when we returned late Saturday early to bed it was for 15 this a.m. The funny thing is as hot as it is down here, they were having a heat wave so it was HOTTER up there. This morning was a balmy 75 at the start, and I did not have a dry stitch after the first 5. Ahh, but it was good to be back in the saddle, running with my favorite person (the divine Miss (Mrs.) M...for Micki) as well as Al and Kenny...are we the only 2 that call him 'Kenny'....Kenneth sounds so, so....pretentious. He's a lot of things but pretentious he ain't ! This blog is gonna take a serious turn today so 2 things....1) soon to come....the DUMBEST thing the local TNT chapter could have done; and I don't know the particulars - but it's still dumb - and 2: I write about this a lot, a LOT and every time it rears its head I get sad and try to make myself better. We were in Orange Beach last weekend and saw in the paper about a lady who drowned in the gulf going in after a 3 year old (not hers). Man, I thought, what a tragedy - 1) how did the 3 year old...you know...and 2) how sad about the lady. It turns out she's the ex-wife of a good friend and running buddy of mine...she left behind 3 daughters all at or near adolescence. He was on good terms with her (a rarity) and has been having to re-arrange his life to take his daughters in. He doesn't mind, in fact he'd love it if it were any other circumstance.....People - when you run miles with someone you can't help but get close; you talk about anything and everything and a lot of times nothing. Often times after 10 miles or so the silence is still a method of communicating because you're friends! I'm reminded of the story of Laurel and Hardy...I love their comedy. Most people are WAY too young to know them, but what a great comedy team. They made dozens of movies and shorts, they were the model for Abbott and Costello as well as the 3 Stooges (I'm smiling just thinking of these guys). Oliver Hardy was the big one and Stan Laurel was the smaller of the 2 and near the 'end', Oliver had a stroke, was bedridden and pretty much incommunicado. Every day Stan, despite his own declining health, would come by and just sit, silently, with his friend and partner. I like to encourage people to 'give flowers to the living'. Laurel was too ill to attend Hardy's funeral, he said in fact, "Babe (one of Hardy's nicknames) will understand." He gave flowers to Oliver Hardy when he was alive. I tell my runners all they time how good they look running, and otherwise, how well they are doing etc. etc. I try to do it with my kids, and probably no where near enough with my wife (I'm usually right though...thought I'd get that in HERE). When someone's gone, what good do the flowers do then? Not saying I'm great, I'm terrible at it, I just want YOU to think about it. Just surprise 'em sometimes...your husband, your kids, your friends and your running partners....hey you're running partners pull you through DAILY!!!! Just a simple, "I really enjoyed our run today"....hey when I hear that, I walk on clouds for hours. Anyway, she's gone now and she'll be missed. When my friends are gone, they are missed - when I quit training with people I miss 'em and I get excited when we run again on the 'every so often' trail. But I try to let 'e, know I love 'em....in that running buddy kind of love...like a combo of little sisters and great friends. The guys well...I love 'em and miss them too....we've had some good times and great conversations. Nothing wrong with telling them; because when they're gone.........Just think about it....Tim McGraw does that 'Live like you were dying' song....I prefer to live like I was living...That way my focus will be on giving...yeah, I like that, think I'll write a song for Snoop Dog, "Live like you were living, the shizznit flowers are for giving...to da living"! I LIKE it.........Danny Haralson2010-07-11T19:15:00Zhttp://blog.rununiversity.com/2010/07/05/as-clubber-lang-would-say-come-on-i-got-a-lotta-mo-for-yagot-a-lotta-mo.aspx?ref=rssObscure Rocky 3 reference....Busy month so I'll be writing when I can - spent the weekend at Orange Beach, but we stayed at The Wharf for the Make A Wish Stars and Stripes 5K. Normally we do Peachtree, but we got such a great deal on the condo that we stayed for 2 nights what Atlanta would cost us for 1. 10 years in a row of doing Peachtree and we missed the last 2 years...eh, variety is the spice of life, or so I'm told. Try explaining 'variety is the spice of life' to your spouse....oops! Anyway, Saturday (7/3) we went to the Gulf State Park and ran around the lake, a perfect 5.5 mile run. Not much traffic, pretty, and the weather was great! They've also made an off road trail so you can turn this into a 10-12 mile run with shade. It's still hot, I mean c'mon...Alabama, Deep South, the beach, July....carry your own water and enjoy it. It's great! Then Sunday was the 5K - my plan was just to run as I felt. I'd run Saturday then biked 15 or so miles so I knew it wouldn't be fast and it wasn't &lt;24:00, but it was fun!!!! Not all races ARE fun, they can be immensely rewarding and still not be fun but yesterday was fun. Then we had to drive back and leaving is always a bummer. I get a lot of e-mails from 'older' people (don't even TALK to me about age...I'm so old I have to take ginkgo biloba to remember to take my viagra! Ahhh, I'm just messin with ya, I don't even take ginkgo biloba.....), wanting to run. I hear all the time about 'life time couch potato' never been an athlete, I'm over weight....blah, blah, blah....I like the 'Moonlighting' school of therapy...SNAP OUT OF IT! The great thing about running is that it's never too late to start - just start where YOU are comfortable! I had TL in my last group, a 50 ish school marm, who's cardiologist encouraged her to start running AFTER OPEN HEART SURGERY! It's great for your heart, it' great for weight loss, just know that if you've been inactive for 20 years it'll take a while...but it won't take another 20 years! Within 6 months you can REVERSE most of the effects of a lifetime of inactivity. SIX MONTHS! That's incredible! But, YOU have to do it! TL was determined, she started slow and easy, doing the C210K program and in the end ran a 10K. I was there at the finish and it was incredible, she was so excited. We all get 2nd and 3rd chances, we just may not know we're getting them...she KNEW and she made the most of it. Her time? I have no idea, didn't matter - what mattered was that she DID IT! Her heart is stronger than it's ever been, she's got some nice legs, and a world of confidence that she didn't have. So if you're wondering if you can do it, wonder no more - take life by the horns! YOU happen to life, don't let life HAPPEN to you. If you're already running, be proud of what you're doing and keep yourself healthy. The Animals (60's British rock group) had a song "It's My Life" and one of the lines...."and I can do what I want". You can, but you have to WANT it. It won't just 'happen'...YOU have to HAPPEN...and you can and when you do you get a 'lotta mo' life and fun, and health, and happiness, and....... Lastly - Runner's Boot Camp - Mt. Brook YMCA 7/13 6:00 - 7:00 a.m. each Tues/Thurs for 4 weeks. $150.00. Core work (trust me, we'll find some muscles you didn't know you had), form and efficiency. The smoother and more efficient you run, the further and faster you can run with less effort. Let me know of any questions.....more later......Danny Haralson2010-07-05T15:35:00Zhttp://blog.rununiversity.com/2010/07/01/whippersnapped-by-a-young-whippersnapper.aspx?ref=rssDanny Haralson2010-07-01T16:11:00Zhttp://blog.rununiversity.com/2010/06/28/the-mouse-that-roared.aspx?ref=rssQuick caveat, I am a Peter Sellers fan and I still think that the original 'Pink Panther' is one of the best movies ever, all things considered...Peter Sellers is hilarious, David Niven is the definition of cool, Claudia Cardinale and Simone....well....va va va voom; and the score by Henry Mancini is my all time favorite soundtrack. So successful that the piano intro has become entwined with the Pink Panther himself, which is also 'wrong'. The actual Pink Panther was a diamond (in the movie)...so there! Anyway, Sellers was in The Mouse that Roared (my original point) about the tiny country of Grand Fenwick which declares war on the U.S. The mouse I'm referring to is MBH who said I could use her name, I'm just more comfortable not - she went through C210K last August all the way through the Vulcan 10K.. Cute, cute cute!!!! Very smart and personable and a little quiet (thus 'the mouse'), and I mean that in a flattering way. She made a bunch of the group runs, ran the 5K, the Vulcan Run and decided to push on to run the Mercedes Half. Somewhere right around the time of the Mercedes, I think right after she sent me an e-mail telling me how much fun she had and what an achievement it was for her. Then she added, "not sure if you know my story".....and I did not. MBH was a swimmer, healthy and used to hard work as most swimmers are, then she 'contracted' Cystic Fibrosis. Google it, it is a debilitating disease that allows a sticky mucus build up in the lungs (in her case). It is not uncommon in children and young adults and can result in early death. MBH said in her e-mail that here she was mid 20's, in graduate school,living at home with her parents and lugging around an oxygen tank. Not a great recipe for a social life. Fast forward a couple of years - MBH had a successful DOUBLE LUNG TRANSPLANT and completed the Mercedes Half. I still recall the end of her e-mail; "I don't know that I love running, but I love that I can run; maybe I'm channeling my donor." Out of tragedy (the donors death) came triumph, MBH's life! Sometime when you're really whiny - or to paraphrase George Gipp, "when you're really up against it", and the run (or runs) just isn't (aren't) going your way remember that in so many ways your struggle could be worse. Kit Armstrong pointed out that too often we say "I HAVE to go run", when we should say "I GET to go run." As a parallel - "I have to go get my kids" vs "I get to go get my kids." What if you didn't have them.....we GET to do a lot of stuff that we say we HAVE to do. Running is my stress relief, my 'diet' (if the furnace is hot enough, it'll burn anything), my therapy, my brain dump. my church, my prayer time, my ooohhmmmmm time, my happy time. And more times than not it has turned my angry/mad/pissed off time into my...okay, I understand and can rationally deal with that #*&amp;%$ moron. With apologies to Dickens it is my best of times and never my worst of times, not reflectively. I've had some pretty awful runs....but like MBH I'm still excited that I CAN run. Had a hot 3 miles today, kind of a recovery run from Saturday's 5K and yesterdays 8 miler - Saturday was great as always, and yesterday was just a 'cover the distance' kind of run. As Rumpole of the Bailey said, 'She who must be obeyed' was angry with me - (hell, who knows why...she was probably mad when she woke up and saw that she was STILL married to the idiot), so I ran alone and pretty much for my life. This morning I'm running with RD who's progress has been terrific, we were doing 3 miles, at her pace, on the sidewalk. Now, when I'm running a much slower pace or tired or both, I sometimes don't pick my feet up like I normally do or like I should! All of a sudden I'm reeling like a drunken sailor and somewhere Chris Berman is yelling, "there does Danny Haralson rumbling, bumbling, stumbling down the sidewalk". "Whop!" The good thing is when you rumble/bumble/stumble you can sorta pick out your landing spot and I did...a nice soft grassy spot. It's so hard to be cool when you trip - whether you fall or just stumble, there's no way to recover gracefully. You just hope no one saw and change the subject, "Yeah I'm fine (sweaty and covered in grass clippings like a green Sasquatch); how bout them Braves"? Thankfully it was only about 6 feet from the end of the run so I didn't have to run through Trussville with the police trying to capture a green Bigfoot, or scaring small children (I do that already). So I wiped off, trying hard to be nonchalant and failing miserably and in the words of Forrest Gump, "That's all I have to say about that."Danny Haralson2010-06-28T18:23:00Zhttp://blog.rununiversity.com/2010/06/27/i-cant-do-this.aspx?ref=rssIt was overcast which in the month of June is a blessing, it was humid, it was warm and it was AWESOME! The Summer edition of C25K ran the Race to the Courthouse and they were real AND spectacular! As soon as I finished and cooled off a tad I jogged back down the road to run a few of them in. I caught up with one group of 3 as they turned onto 20th Street. They were maybe 7 blocks from the finish and one lady said (cried? Screamed?), "I CAN'T do it!!!!" I reminded her that she could, one step at a time - forget the 7 blocks, 1 step at a time was all she needed to think about. Her running buddies gently encouraged her and danged if slowly but sure she didn't pass another lady! Then she was only a block away and I couldn't resist, "There's a word you need to drop from your vocabulary." "What's that?" "Can't...because you did it! Can't say can't anymore." This world is full of "nattering nabobs of negativism" as Spiro Agnew christened them. The problem is we all too often listen to them. When people don't like your success, they tear you down; when they are jealous or envious, same thing - when they see you doing something they wish they could/should do, they belittle your efforts. Our society fosters this, if you're proud of your achievements and say too much you are a bragger, you're arrogant or cocky. They do this out of their own lack of self esteem rather than build their self esteem which might take some effort they can attack you, which takes minimal effort. Rather than say, "Ooo she's lost weight with this running thing...." and then thinking, hmmmm, maybe I should give it a whirl to see wht kind of results I can get. It's easier to say, "she ignores her husband/job/kids to run".... or "her legs look kinda thick" or "running makes her butt look big." To some people EVERYTHING makes their butt look big. Queen said 'Fat bottom girls make the rockin world go round'.....big butts is relative! Actually, it tones legs and butts and if you run thus accelerating your calorie burn and do NOT increase your caloric intake it is a physiological impossibility NOT to lose weight...if that's the goal. I think that we really need to recognize the negative influences in our life and 1) as the Brits say, 'get shed of them' or if they for some reason are near and dear to our heart call 'em on it. Tell them to stop it...period. Back to the C25K group - the real accomplishment was their growth in confidence. When people start running 2 or 3 miles seems like forever...but once you're at 3, then running 2 miles is nothing. You CAN do it! People who regularly run 7, 8, 9 don't even think about the occasional 5K. They are confident that they can cover the distance....confident. So are my graduates, maybe not confident in '3' yet; but certainly confident in 1 mile and 6 weeks ago they were worried about running 1/2 mile! Don't say you can't do it, work on being positive for you. Adopt the 'Little Engine That Could' attitude......"I think I can, I think I can" and it will eventually become, "I know I can I know I can," and lastly....instead of " I can't do this....." I DID IT!!!!!!!!!!" and, you know what? She did!Danny Haralson2010-06-27T15:21:00Zhttp://blog.rununiversity.com/2010/06/24/in-the-grand-scheme-of-things.aspx?ref=rssCouple of things going on here.....Ran last night from the Trak Shak with my buddy KDS and it was hot! When I say 'hot' I mean HOT! I wilted like Chamberlain and I like the heat!!! We may have started a bit too fast (don't do as I do, do as I SAY do!), but we backed it down pretty quick. I still prefer warm weather over cold. Don't have to think about gloves, long sleeves, short sleeves, yada, yada. I know it's gonna be shorts, socks, jock let's go! However, I don't want to belittle the potential damage of running in the heat - either distance or being unprepared. I've known runners that have suffered from heat exhaustion (including yours truly at the Honolulu Marathon) and one in particular some years back that died - a tragic loss. We're smarter (cumulatively) now, so be careful out there. It is muy caliente and that will affect your performance, so lower your expectations, keep your aerobic base up and run for fun. It helps when you think that sweat is your fat cells crying and if you're like me those bad boys are bawling! I'm sweating like a hairy mule pulling a wagon; but in a perverse fashion....I like it! I always preach that running isn't for those with an 'instant gratification' mindset. It's not a microwave, drive through run a marathon, lose 10 pounds NOW kind of thing. However last night I was talking to one of my 'runners'; a guy who (by his own definition) is "overweight, out of shape, and trying to get back"(into shape). In fact, and I'm paraphrasing, he said that, 'when you've been on basically worthless for 30 years and have 3 stents, it's gonna take a while.' Good point! I'm proud of him for making the effort and he's really doing quite well. In 7 weeks he's gone from literally nothing to running 3 miles! He still runs out of gas around 2.5 miles, but he's doing great by almost any standards (take THAT Pearl Izumi and your idiotic ad campaign....we'll discuss later). My point is that in, let's say 15 weeks, he should be running 5 miles (actually more, it is 10K in 10 weeks, but let's tap the brakes) 4 to 5 days a week. He'll weigh less even without modifying his diet, be stronger, leaner and more confident. His heart will be stronger and his lung capacity greater. Will he be where he was 30 years ago? Maybe not exactly, but I'm going to say close. If he keeps it up to say 26 weeks, modifies his nutrition at all and keeps running he will not only be where he was 30 years ago, but BETTER! What's the old saying, "If a man learns nothing, changes nothing in his life from age 20 to 50, then he has only succeeded in wasting 30 years." Well in the Grand Scheme of Things 20 weeks +/- or minus is microwave/drive through/gotta have it now. It IS instant gratification! Think about that, it's 1/60th of the 30 years (give or take). Okay, it's still not a *poof* miracle, or 'blink of an eye'...but it's a s l o w *poof*. Maybe 2 blinks....30 years is a long time. If he keeps this up, maybe he just 'existed' these last 30 years; but he can truly be ALIVE for the REST of his years, in the Grand Scheme of Things.Danny Haralson2010-06-24T14:53:00Zhttp://blog.rununiversity.com/2010/06/22/the-c-word.aspx?ref=rssCommitment! We were at the beach over the weekend for a little R &amp; R (how come I always need a vacation when I get back from vacation?) and it was beautiful! We were due, we'd been down there 4 times already helping coach a small group out of Fort Walton and each time we went the weather, well it wasn't bad it just wasn't beach weather. This time however as Dickie V would say, "Awesome baybee!" We were out running one morning ("Can you say 'hot'? Sure you can....." obscure Mr. Rogers reference) and heard someone calling our name....actually they called Micki's name which just wasn't fair since I'm the big Kahuna! It was one of the participants in our current R101 group, out running, at the beach! I felt like a proud papa....except that she called Micki's name......harrrumph! It was good to see that she was committed to her success in running. Success is defined according to your individual goals and in R101 I encourage people to define success by covering the distance. Speed will come, let's do the distance first. The only way to be successful running is to, well, run! And Beth was doing just that, on vacation...commitment! We had some great runs down there as well as a couple of terrific bike rides, we ran all through Sandestin one day, then road through it on our bikes. The next day we opted for a long bike ride along 30A; 40 miles and when we got through it was HOT! "Can you say hot?" yeah, yeah.....This week is graduation for R101, The Summer Edition; it's a funny thing about each group. My last group had a lot of stick-to-it-tiveness, but this group had 'em drop like flies! If I knew the magic formula to get people to follow their dreams I'd be following mine and selling the magic formula via infomercial..."Hi! I'm Danny and I've got YOUR magic formula...and if you call within the next 10 minutes, I'll double the offer." I think a some people see the 'romance' of running or being a runner and don't realize that the 'magic' is effort. There's no pill, just effort. I often say running and what it can and will do for you IS a miracle, just not a *poof* miracle. Saw some pictures of my friend AM on Facebook, he's been running a year. In that year he's lost 40 pounds. I never thought he was heavy to start with, but his 'before and after' pictures are quite dramatic. He started with the R101 (Couch to 10K) a year ago (2009) and has now run 3 or 4 half marathons and looks phenomenal - I love a before and after picture! He was never a big 'rah rah' guy, but he was committed. He wanted to succeed and as his success came, his commitment grew! Running is a series of successes - each day, each run is a success. A new distance, a new route, a PR (personal best AKA personal record) is a success. It's a feeling you can feed on, grow on and as your commitment grows, your confidence grows and the proof is in your mirror and your pants size. I love the saying that "Sweat is your fat cells crying." Love it, George Sheehan also said, "Sweat cleanses you in places soap will never reach." It can and will wash away a 'bad past'. It erases dietary indiscretions, it eliminates the possibility of bad decisions made from low self esteem because you are growing more confident with each run - commit to yourself, commit to your run, to your success. Make those fat cells cry, clean yourself from the inside out. It can't eliminate the past, but it WILL pave the way to a brighter future. Get committed, stay committed! ****RUNNER'S BOOT CAMP - Summer Edition will start Tuesday July 13 6:00 a.m. It will run through Thursday August 5 (4 weeks). The focus is on form and efficiency. Not much distance running, but a lot of core work, leg strengthening (hips,hammies, glutes, calfs - for injury avoidance), and drills to help your run further, faster, with less effort. Mt. Brook YMCA - $150.00 for non-members, $125.00 for members. However non-members get to use the Y facilities the days of boot camp (can locker there and shower for work, and check out the equipment....can check out the girls/guys too, but don't be conspicuous). You can e-mail me your interest. Sign up starts July 5th (we'll enjoy the holiday first).******Danny Haralson2010-06-22T12:01:00Zhttp://blog.rununiversity.com/2010/06/19/hot-fun-in-the-summer-time.aspx?ref=rssWhat a terrific week of running! Thursday we had a group run with lots of thunder but nary a drop of rain. It was also the coolest evening run in a while; I was running with NB who's training for a Half IM and is impressing me daily with her athleticism and E who's training for varsity XC (she'll make it too). Anyway, we're moving along and I'm trying to get them to pace off of me so that they can hold pace the entire run - well, I don't know which hormone/endorphin/DNA strand (if I did I'd be rich), or piece of molecular structure is the one that fires competitiveness in us (them, just try to convince me that girls (women) aren't competitive), but which ever one it is, it reared it's head and these 2 took OFF with dear old Dan hanging on! One's headed to the high school world of varsity competition and heretofore I've been wondering how to get her to 'push'. The other is cute, single, life is fun and (to date), not as determined as I would, well, prefer. New game! new rules! They took off on the way back and it was Salazar v. Beardsley Duel in the Sun again. They were the 'foxes' (not THAT kind of 'fox'...well, okay, maybe a little) and I was the hound. They fed off of each other and it was a beautiful thing! I was so proud of E that I REALLY bragged on her to her Mom, and I just told NB I was gonna change her run schedule and she said, "I'm ready! That was awesome"....I was so happy, I wanted to cry. I'm all about running for fun, covering the distance, etc. but it depends on YOUR goals. E's is to make varsity and then certain time goals in track and XC. Thursday she showed me something I had not seen. Talent wise, it's there - now 'heart' wise and mental toughness wise it's there, or certainly coming around. NB showed me a tough side I hadn't seen, didn't know she had, and that we needed. Well, we got it! It reminded me of that saying "Go big or go home." Sometimes you got to hitch up your drawers, turn your hat around backwards and go to work. It can be developed, but you have to 'want' it! I hear 5 times a week, "I want to qualify for Boston, or break 20:00/25:00/30:00 in a 5K or 40:00/45:00 in a 10K etc.." Well, hell, I want to win the lottery - just because I 'say' it, doesn't mean it'll happen. Boston or any 'run' goal requires days and weeks of dedication, training and a large can of 'want to'. There'll will come a day in that training when it starts to dawn on you, "I CAN do this!" Think of 'The Blues Brothers' when Jake says, "I HAVE SEEN THE LIGHT!" Sometimes that 'light', that knowledge or awakening comes on a cool summer evening run when you expect it least. Ran this morning at the beach and WOWEEEE, it is stifling! Got in 7 or 8 and my shoes may have to walk home! It's hours later and they still haven't dried completely....I LOVE it! Sweat is just your fat cells crying! Man were in hysterics today! Found some trails, a few neighborhoods, and snuck on a few golf courses....like Sly Stone sang, "Hot fun in the Summer time!" We'll head back out tomorrow with swim/bike/run before returning to the real world Monday (sigh).... trying a nutrition experiment while we're hear. As opposed to complex carbs for fuel we're trying barley, malt, peat, lime, coconut, and agave to see if it can improve (or hamper) performance - (ingredients for beer, single malt scotch, tequila and some kind of rum drink). Don't know about improvement, but I feel GREAT!Danny Haralson2010-06-19T20:14:00Zhttp://blog.rununiversity.com/2010/06/13/flash-backflash-ahead.aspx?ref=rssand no, not THAT kind of flashing! Flashing back to the Cahaba River Ramble, it was beautiful, hot and not too easy. Flash ahead to the Exterra Enduro 19K Mud Run (how many names can they put in this one?) and it made CRR look like a walk in the park. I frequently tell people that want to run Oak Mtn that the operative word is NOT 'Oak'.....it's MOUNTAIN and danged if Exterra didn't go find every single one they had in the park! I know it's by design and they want it to be a challenge, and guess what? It was! The only negative was that they (who ever 'they' was (is?)) also scheduled the Buster Britton Triathlon out there for the same day. This was a recipe for disaster and it did not disappoint. I told my athlete's to get there EARLY because it would be a madhouse, and it was. Cars were backed up to the Interstate and both races had to delay start times and transition closures. Normally not a terrible thing, but June in Alabama? As the minutes tick by it just gets hotter, and it did. We had shade on the trail run and a good thing too since we were out there 2 hours 'ish' (some more some less), but those finishing the 'tri' were right in the sun. Props to all those that finished though, I know of several that completed their first Tri and regardless of time, they deserve a hearty 'well done'! Several did their first Trail Run too - KDS took first in her age group in the 5K and bruised her butt in the process ("Can I see, huh, can I"?), but was just beaming from the fun. They had a mud pit 100 yards from the finish line. We hit it full stride and despite warnings from the crowd and course marshals step 1, ok! Then step 2, ain't so bad - both about ankle deep, step THREE was (on me) mid thigh...STRAIGHT down! It lasted about 20 yards and I only fell/slipped/dipped about 8 more times. I was thinking, "I PAID for this??" If you ran around it (and there was that option) you got a 10 minute penalty....shoulda been 30 minutes! Just too much fun! Was I slow? Oh yeah, for me it eas a trail RUN, not a trail race and I enjoyed it immensely. My only negative is the start, I don't like being 'stuck' in a line of people on single track, usually I start too fast (how many times have I said, don't go out too fast....I know, I know) and it takes a while for the lines to 'thin out'. Too slow can be frustrating too as passing can be hazerdous. But hey, there's a negative to anything if you look hard enough; the fun, the trails, the mud pit all out-weigh the other stuff. 2 quick 'asides' - if you're wearing head phones/Ipod in a trail run you are an idiot! Why? Why run trails? You're missing half of the 'beauty' of the trails! One guy had his headphones up so loud he couldn't hear the start line instructions, subsequently didn't follow them ("Move for the cars") and looked like a 'maroon' (as Bugs Bunny says). I don't get it. 2) Don't throw your Gu wrappers/trash down in the woods - I was surprised at the amount of trash I saw on the trails that are 99% traversed by runners and mountain bikers. We should (and do, actually) know better. Can't let that take away from a great day and something I encourage people to do for some variety in their running. Are you gonna trip and fall? Most likely; there's only 2 kinds of trail runners - those who HAVE fallen and those who are GOING to, but people fall on the road too. It is pretty, challenging, quiet, and in some ways surreal. I always come back from a trail run feeling like I got a great workout, uplifted, and a little more at peace with myself - loved that feeling Saturday. And THEN the Mud Pit! We hit the trails, do a 'Tri', run a 5K the first time for a challenge, and that's a good thing. When we stop challenging ourselves in many ways we stop growing. You don't have to 'win' as in 'come in first place 'win'. You don't have to win to BE a winner. One of my former athletes (well, sort of former - they never really 'leave' and I love that) was the next to last finisher in the Tri - know how she felt? ECSTATIC!!!! I watched her and her smile was wider than the Great Divide! She met her challenge head on and had a blast. It's about where YOU were 2 weeks ago, a month ago, 6 months ago - there's your competition! Are you better than you were 2 weeks ago? Keep growing, find a challenge, small or large, and go get it! Don't worry about what 'place' you'll come in. In running and life there's always someone bigger/smaller/slower/faster and thank goodness dumber....Do it for YOU, have fun, be proud of yourself and never, ever stop growing!Danny Haralson2010-06-13T12:31:00Zhttp://blog.rununiversity.com/2010/06/09/sometimes-the-words-just-come-and-sometimes-well.aspx?ref=rsssometimes I think I need to take writer's Viagra - Oh man, does a legion of jokes pop into my head. You see WRITER'S Viagra would increase blood flow to the head...oops, brain and then ehhh, fuhgeddaboudit. I've had some great runs this week and saw a wonderful Sunrise this morning. Ran with 2 ladies (two different runs) and Lady 1 and I finished on the track (in TRUSSVILLE, of all places) just as the sun was peeking over the trees....nice! So Lady 2 knew that I had already run and decided we'd see other 'parts' of Trussville (remember that commercial, "Parts is parts" about chicken nuggets? No? Well, never mind...), well, these parts had some hills in 'em. We headed up one and she said "we'll turn left here, I won't take you up THAT hill." I'm thinking 'Thank goodness!" I still have 'scars' from the hills at the 'Ramble; danged if she didn't take me up another hill!!! Like what's the real difference in Coke and Pepsi....some, but NOT MUCH!!!! Burned some calories off though - wowser! I've written about this before but not much lately, sort of hoping if I don't mention it, it will go away. I think I'm going to have to get the knee 'scoped. Called for an appointment for the MRI - it's odd, I have a meniscal cyst and (I suspect) a torn or frayed meniscus. 2 years ago I was running with a group and up front, leading was 'the Kid' (that's me), the Indomitable Nicole and Karen K (Special K) - well I stepped into what is now referred to as a 'Dan-hole'. Like a Man Hole, only 8 feet deep in the middle of a street with FRESH (like 5 minutes ago) poured concrete. It was a sheer cut and we were booking it and I missed 'land' by only about 6 inches and I went straight down. By that I mean one second I was running between Special K and IN and the next second I was 2 feet tall. My knee took (with momentum) the full force of forward motion. If it hadn't hurt so bad it would have been like a 'Dick Van Dyke' moment (if you remember his show, he was always backing up and tripping over stuff or running into desk corners, yeah - I'm old, I know, shut it!). I can run just fine, maybe my form is a little stiff, but afterwards some days it's pretty sore and somedays it's pretty okay. Oddly, like after Saturday's trail run it felt fine, today a little achy. The emergency room Dr. from UAB (much younger than I) recommended strongly that I get it fixed/operated on/removed....like I'm gonna take HIS advice. Side bar - never go to UAB's emergency room. They say it's the best trauma center around...it's not to TREAT trauma, it's to traumatize YOU! The problem is finding time, I guess making time. After Saturday's Oak Mtn. Exterra TRail/Mud Run 19K my schedule slows appreciably, but my training needs to pick up. I plan to a Half IM in Sept., the Bourbon Chase in October (200 mile relay with other team members through Kentucky's Bourbon country....yeah baby!), the Flying Monkey Marathon in November, Thunder Road in December, Houston in January (p.s. Houston has gone to a lottery system...that stinks!), and most likely Mercedes in February. Though I can' quite wrap my head around a double loop in the city in which I train, on a course I run on ALOT - talk about needing to zone out. Hmmm, guess that Writer's Viagra is kicking in. I'm feeling 'tingly' and the words are coming....let's see....oops wrong Viagra. Honey...HONEY!!!!!Danny Haralson2010-06-09T15:59:00Zhttp://blog.rununiversity.com/2010/06/06/rumblings-on-the-ramble-2.aspx?ref=rssRan the Cahaba River Ramble Saturday - wooooeeee, that is one awesome, beautiful, and challenging trail run! It benefits the Shane Hulsey CLEAN Field Environmental Education Program of the Cahaba River Society. I never knew Shane, but I do know his widow Alison who was the First Place Female if I'm not mistaken; she's one terrific runner. This is one of those unique races, we take off down a gravel road winding alongside the Cahaba River where we could actually see the lillies in bloom. We then cross Caffey Creek (sp.?) where on a good day it's knee deep, post rain it's, well...DEEP! Going out it feels cool, there's a rope that's strung across to 'try' to keep you from falling (rocks are slippery) then we head UP the trails and wind along the tops of old coal mining 'spoil' piles (where they dumped the earth they removed when strip mining), and we are up HIGH, a beautiful view. It's kind of a lollipop there and we head down hill. Downhill trail running is easier than uphill trail running (duh!?!), but it's also more treacherous, not for me though, not today! of course those words will come back to bite me in the bupkis later. I always tell people there are 2 types of trail runners: those who HAVE fallen and those who are GOING to. Now it's getting a little warm so as we cross Caffey Creek on the return I just sit my butt down in it and have an ahhhhhh moment. Man, that was refreshing; okay back to work. Then you're thinking,"Okay 1.5 miles to the finish and a job well done"....not so fast my friend! About a quarter mile down there are volunteers that 'direct' you (force you? Persuade you?) to turn left and climb (yes CLIMB, not run...run? Are you nuts?) The Great Equalizer!!!! The lady behind Micki looked up and exclaimed, "Oh my Lord!" Yes, prayer may be needed to get up The Great Equalizer. Once at the top (2 days later), there is about a half mile of soft pine needle trails that feels marvelous and then the downhill.........yay! Back on the road again and about a half mile to the finish; you have EARNED your lunch (dinner and breakfast)! What puzzles me is why more people don't do this race? Not only this one but any race OUTSIDE of Birmingham. The majority of runners will not drive to Oak Mountain State Park or any venue more than oh,15 minutes. For some reason they just don't/won't drive out, i n the words of the 'King of Siam' 'The King and I'...."Is a puzzlement!" Next year give this one a shot, it took us 45 minutes door to door, ran with some great people, athletes, and friends and got some great memories (just don't take the 'Danny' turn....I'll explain in a later entry...). Just a terrific, challenging, beautiful run - gorgeous trails, the Cahaba River, the lillies, and the view at the top...ooh, did I leave out the burning in your legs? I did? Oops. Just so you'll know, Shane died in a kayaking accident several years ago. Again, not knowing him I can't do him justice writing about him. I DO know that Alison's devotion and his legion of friends acting in his memory shows me he was a helluva man. What was it John Wayne said he wanted on his tombstone? That my friends respected me and my family loved me....Danny Haralson2010-06-06T12:18:00Zhttp://blog.rununiversity.com/2010/06/03/i-want-that-blue-ribbon.aspx?ref=rssAs I mentioned in my newsletter, I love summer time. I know it's hot, I know some runs will be miserable because of the heat but there's just something about standing there and sweating like a hairy mule that makes me feel like I accomplished something. We stand around and drip and talk and it feels good! In the winter time I'm so bloody cold that I try to get inside as fast as I can - really makes me appreciate the Spring and Fall. We have friends ( a married couple) that run and one will email or text the other (do people even call each other anymore??) that it's a Top 10 Running Day when the weather and elements seem to come together. I get a lot more of those April - October than November through March. Distance has fallen off lately more so due to a heavy schedule than anything else,but with a 10 mile trail run this weekend and a 21K Trail Run next weekend I'm getting back on that horse ready or not! I am, I do love long runs and really love long runs on trails. A lady that I coached through her Half Marthon and 2 subsequent marathons has 2 daughters 5 ish and 3 ish. She and I still run together fairly often just for grins and giggles and she was telling me the other day how her daughter (the older one) wanted to run in a particular 1 mile Fun Run. Mommie had doubts but said okay. Mommie was also a volunteer so the 5 year old had to go on her own (Mommie was having anxiety attacks....in case your wondering Daddy had the 3 year old who wanted to 'run' too). Like most Fun Runs, each finisher got a Blue Ribbon may not seem likemush to you and me, but to a child..... Mommie saw 5 on the course, cheered her on and was pretty impressed with the effort. She was really thinking 5 would stop and smell the flowers then get to Mommy and just 'hang out' but 5 fooled (in a good way) Mommie - she kept going! After the race 5 said, "Mommie, I did it! I got tired and wanted to stop but I told myself I wanted that Blue Ribbon, so I ran!" Kind of made me think about my 'Blue Ribbons'; what is it that pushes me on? I know I'm fighting age and gravity. I know I still want to run faster and farther (further?). I know I still want to avoid taking Cialis (just wanted to see if you were paying attention). And I still want 'my time'...I love to run with friends and alone. With friends we can talk (and have talked!) about anything - you want to get to know someone, run a couple of 10, 15+ mile runs with them. When I'm alone I can 'fog out', solve problems, talk to God (like my opinion's gonna solve anything), I can pray, I can (like Lt. Dan) get mad at the Universe, and I can solve problems. It really helps me calm down when I'm upset or mad, okay - more than mad...pissed! Hey, how come when we're mad we're pissed, but when the British are 'pissed', they're drunk? I like they're 'pissed' better. Anyway, I find like Jimmy Buffet, that it goes from, "But it's nobody's fault" to "Hell it could be my fault", to the realization, "It's my own damn fault".....when it is. It also helps me see when it's NOT my fault and I should stop kicking myself (self blame, a product of my upbringing - do we ever lose that?). Now though, I have accomplishment - I have a Blue Ribbon every time I run. It means I did something. I did it for me, I did something 98% of the known world is NOT doing, and not only accomplished something, I accomplished something for mois! Bigger goals (great races, new distances, PR's Boston Qualifiers, Marathon finishes) only mean bigger Blue Ribbons. We all have them out there for us, I hope as you run you find what you need to keep you going so that you can get YOUR Blue Ribbon! P.S. sorry when the blog went out I lost 'spell check' so excuse any mis-spellings until I can figure it out....Danny Haralson2010-06-03T16:17:00Zhttp://blog.rununiversity.com/2010/06/01/where-have-you-gone-joe-dimaggio-or-in-this-case--danny.aspx?ref=rssWell, what do you expect? I didn't pay attention and bippity, bobbity, boo! My blog expired...better the blog than me! Where were we? Okay - I had kind of backed off from distance in order to get some bike rides and trail runs in, but I'm yearning for my distance runs. I like having the confidence that when I enter a 10 mile race or 20K or Half that going the distance is no issue, not even a thought. It's really nor that way now, but I don't want it to GET that way. I have a 10 mile trail run in West Blocton this weekend...yeah West Bloctoon, where the guy who played Dueling Banjo's moved to....(obscure reference to Deliverance) - and if you never saw Deliverance, well, that movie is the primary reason that staying in a Motel 6 is 'roughing it' for me! Beautiful run though, and the weekend after is an Exterra 20K (or 19 or 21 depending on who says what). Those are fun! It's fun enough to make me DO a race on my birthday weekend, and that's something I seldom do. I mean I'll go run and all that, but seriously, I get one or 2 days a year where I abdolutely REFUSE to be on anyone else's schedule. It's gotta be something like a beerfest or Ann-Margaret naked to get on a schedule....okay, Ann-Margaret. I guess in this day and age I should say Katherie Heigl....ANYWAY, you get my drift - so now we can add trail runs to beer and hot naked dancing chicks! They don't have to dance, I just got carried away....sorry. Here's your bonus for reading this far....Vulcan 10K Registration is live on line <a href="http://www.raceit.com/register/registrantSearch.aspx?event=1638">www.raceit.com/register/registrantSearch.aspx?event=1638</a> . If that doesn't work just go to raceit.com and look around. It's only 20 bucks and the charge at Race It is WAY less than Active was......That's good through June. Holiday weekends, with rain...STINK! Scheduled a run then bike ride Saturday....scratch the bike ride, got soaked then Sunday ran an easy 6 miler with M and it was really nice. Monday got the ride then run in albeit a little late so we could sleep in (or try). It really meant for me that I could enjoy my coffee while M slept. Most importantly I did take a moment out of my day to give thanks for those who've died in service to our country. Without their sacrifice our opportunities and freedoms would be vastly different. All too often, and I am way guilty of this, we forget what others have done for us....well not 'forget' but get so wrapped up in the 'now' that we lose focus. So on our run Monday we swung by Oak Hill cemetary, said a little prayer and thanked the Almighty for the sacrifices of so many. We have the freedom to celebrate a day of memory in any way we choose and I wanted to do something I love in tribute because I am FREE to do so. Seems so inadequate.....thank you to our veterans and to those who lost a loved one....YOU and the freedom provided are what makes this country great. Hmmmm, lost spell check....oh well...Danny Haralson2010-06-01T15:38:00Zhttp://blog.rununiversity.com/2010/05/24/thats-what-makes-a-winnah.aspx?ref=rssSunday morning, running downtown past the Jeffco Jail; I guess I wanted to see if our county commissioners were in public stock from s (you know those wooden things like yokes around their necks and hands that the pilgrims used) or still out on appeal. As I ran by there was a guy sitting out front and he yelled at me, "You gettin' your training in?" "You bet!" I yelled back. He then yelled as I moved on, "That's what I mean, that's what makes a winnah!" And he's right, I really wanted to sleep in, I was worn out from Saturday, but when you're working towards a goal you have to remember, "There's no glory in training, but without training there's no glory." Saturday was a fun day of no running for me - the Make a Wish Run for Wishes was held at Alabama Adventure on a great day! There were at least 10 former C210K runners and Mercedes Runners that placed! The Indomitable Nicole was 3rd Female, Ben and Bonnie took Masters honors and several others placed which made for an incredibly exciting post party. I know I get on my soapbox about the city of Birmingham and the surrounding area and our complete disregard for runners/cyclist and health -here's an article from USA Today: THE FIT AND NOT SO FIT Metropolitan areas and scores (out of a total of 100 points), according to the American Fitness Index: The top 10 1. Washington 73.5 2. Boston 72.6 3. Minneapolis-St. Paul 71.7 4. Seattle 70.5 5. Portland, Ore. 70.4 6. Denver 69.9 7. Sacramento 65.8 8. San Francisco 64.7 9. Hartford, Conn. 64.4 10. Austin 63.9 The bottom five 1. Louisville 32.5 2. Detroit 31.9 3. Memphis 31.6 4. Birmingham 31.2 5. Oklahoma City 24.3 Though I will say the Railroad Park will have some cool venues for runners/cyclists and outdoor exercise enthusiasts, we need more! Bike lanes would be awesome since there are too many OVER aggressive drivers out there. I know I'm preaching to the choir. Got a great week of running and training planned - and I hope I get it in because next Monday will be a day of eating and drinking frosty adult beverages! I mean if I get up at 5:00 and run because I love it, why shouldn't I get up at 5:00, well okay.....EARLY and drink beer? Got to fire up the grill and smoke some ribs and make beer can chicken - which only calls for 1/2 can of beer, and well, I can't waste it! That's what makes a winnah!Danny Haralson2010-05-24T20:03:00Zhttp://blog.rununiversity.com/2010/05/20/the-best-last-place-finishever.aspx?ref=rssJohn Akwhari was an Olympic marathoner in the 1968 Olympic games in Mexico City. He was competing for Tanzania and as he toed the start line he had the confidence of knowing he was one of the 10 best marathoners in the world. However during the race, Akwhari tripped and fell cutting his knee badly and dislocating the joint. Yet, he continued on, his race is over for all practical purposes. The minutes turned to hours and the day grew longer, yet he ran. The gold, silver and bronze medalist have been recognized and most of the crowd has departed.Then out of the darkness and into the stadium a lone figure emerged. His leg was bloody and bandaged and pain coursed through his body with every step. The awards ceremony had been completed over an hour ago, yet the lone figure limped on. The few spectators left recognized the lone athlete and a buzz rippled through the small crowd. The small crowd slowly stood as the recognized what was happening and as he limped on towards the finish the crowd began to clap and cheer.As he crossed the finish line the crowd let out an explosive cheer recognizing and rewarding perseverance and determination. Later, when a reporter asked John Akwhari why he had not retired from the race, since he had no chance of winning. He seemed confused by the question. Finally, he answered: "My country did not send me to Mexico City to start the race. They sent me to finish." He became known as a 'King without a crown.' It doesn't matter if you are first or last, fastest or slowest, IF YOU FINISH you win! It might not be your best day; pain or a 'bad day' is temporary....but quitting is forever! Not in John Akwhari's case, but in many cases it's a matter of attitude and guess who decides your attitude? YOU! Some days won't be great, some will...some days you're the bug and some days you're the windshield. Some days you're the dog, some days you're the fire hydrant. I remember 2 Years ago Race to the Courthouse. It was a gorgeous June day. One of my runners was coming to get her shirt and race number when I asked, "Are you ready? Feeling good?' She looked at me and said, "Ahhh, I don't know if I'm the dog or the fire hydrant today." I looked at her and it just 'jumped' out of my mouth, "BE THE DOG!" When given a choice, Be the dog! Take the choice, grab the day by the reigns, get that run in, feel good about it and ride that feeling the rest of the day! Be the DOG!Danny Haralson2010-05-20T21:22:00Zhttp://blog.rununiversity.com/2010/05/19/grazin-in-the-grass-is-a-gas-baby-can-you-did-it.aspx?ref=rssGotta love the music of the 60's and early 70's! Sooo much better than that sound alike 'pop' of recent vintage....Actually got stood up this morning for the run....we had planned to run from Crestline to LJCC, do 4 miles on trails and run back - nice early morning 6 miles. I'm a little more patient when running with individuals, it's more like a 10 minute rule and it was INVOKED. So off I went and it was a magnificent morning...wow! I got to the trails (my lease favorite ones around, but better than nada) and started climbing and switching back. The title of this entry is referencing the line in the song, "the sun beaming down between the leaves" and it was making a beautiful morning more beautifuller (I meant to say that). It was almost a great run! I don't get too personal here 'cause this is (basically) a running blog, but my thoughts went kind of melancholy when I was thinking of 2 old friends (friends may be a misnomer, time will tell), one of whom I used to run with. As upbeat as I like to think I am, I am sometimes amazed at the times I turn sad or melancholy. Fortunately, on this trail I would change directions (this trail as a bazillion 'switchbacks') and I'd see the sun "And the bir-ir-ir irds dartin in and out of the trees, (Grazing in the grass is a gas, baby can you dig it?)" , so I hit the 2 mile mark and headed back and with about 1 mile left to go my left leg felt a little, hmm tingly and NOT in a good way! Then I felt my left calf seize up (again) and melancholy is gone cause now I'm pissed! As idiots will often do, I decided to push through it and I did, it got looser and then BOOM! As I often tell people there are 2 kinds of trail runners, those who have fallen and those who are going too....and I did....again. But it was one of those falls that went softly into the good night (with apologies to Dylan Thomas.....you guys have to keep up here!), so it was no big deal. If a Dan falls in the forest and no one sees him, did he really fall? This is the 2nd time the calf has tightened up, so as I am wont to do I start looking for common denominators and I have 2. 1) Running trails - the last time this happened out of the blue was 10 days ago and I was running with CC and it happened almost immediately. Today was 3 +/- miles into it; but I'm run trails a go-zillion times. 2) shoes - this was the 3rd time (I think) wearing my trails shoes (once was 4 miles on the road) and the 2 times my calf seized up I had these shoes on. And yes, I think shoes can cause a lot of problems - more than people think, though some would argue that with me, I don't care...I'm right! I did a little research and it led me to some other interesting stuff, so as Dale Peterson says, "LISTEN UP!" I don't have problems with tibial stress fractures, but I know those who do. One of the ladies I coach asked me about 'preventative' measures since some of her friends have 'issues', and a few others I've heard of anecdotally. These things do seem to go in cycles - Two things: weak calf muscles and poor form (not BAD form, poor form) - a PH.D who is also an ass't track coach and XC coach was the lead researcher on this study that demonstrated people with weaker calf muscles have a greater propensity to have tibial stress fractures. Solution? Strengthen your calves, and improve your form. With better (not perfect) form there'll be less direct impact and as the muscles strengthen the bones will follow suit. There, I've saved you page after page of boring reading. A good exercise program is (in my mind) crucial to any long term success as a runner/athlete. In my opinion that is true REGARDLESS of how you define 'success'...speed, endurance, duration, fun, consistent...however you define it. Everyone I work with does strengthening in some portion of every workout - basic stuff works well, core (planks), lunges (hips, glutes, hamstrings, quads), calf raises (seated or standing) and arms/shoulders chest (at least do some push-ups!). I've said it a ton, an ounce of prevention is worth a pound of cure. Me? I'm going to try a different shoe and be sure I include some calf raises in my workouts. NEWS! Running 101 (Couch to 10K) is being made into a DVD - pretty exciting! We'll be filming sometime in June and hopefully have the infomercial shortly there after (I'm thinking a cross between Extenze, P-90X, and Zumba will get some air time!) - just thought you'd like to know..."I can dig it, he can dig it, she can dig it, we can dig it....Can you dig it baby?"Danny Haralson2010-05-19T16:02:00Zhttp://blog.rununiversity.com/2010/05/14/literally-from-the-couch.aspx?ref=rssIn one of my very 1st groups ever I had a very vivacious lady, tall, attractive, and very determined to complete the Couch to 10K. Certainly not fast she was comfortable with her pace and she made a ton of new 'running' friends. I missed the Race for the Cure (their 5K) but was back for the last 3 weeks as we marched toward the 'BIG' goal, the Vulcan 10K. Along in there somewhere she sent me an e-mail explaining that her 'vivaciousness' was pretty much not her and that she was very shy. She explained that she had tried to run several times and was always left behind, got lost, over reached and was just plain discouraged. Birmingham's running community has never been particularly tolerant of beginners (don't believe me? Show up for the Red Eye sometime) or new runners. Then, 'life' happened; SR was 35 'ish' single, working, really cute, and she had a STROKE! A real live, honest to goodness can't buy life insurance EVER stroke! I had placed a community 'happening' entry (that the 'News no longer publishes - I mean why would they want to serve the 'community'?) in the 'over the mountain' section and SR had seen it and decided this would be her road to recovery. In her words, "I literally dragged myself 'from the couch' to the first group run and from that day I found a new world of friends, my pace didn't matter, and I made it through the 5K without falling over!" I really don't do her or her courage justice, but she was the 1st of the many remarkable stories and amazing people who's courage in the face of 'real life' continues to amaze, inspire, and uplift me day after day. She had a stroke, if anyone had an excuse to NOT run, it would be her. Yet when 'normally healthy' people discover who I am and what I do, they continually tell me all the reasons why they can't or don't run. I often hear, "I can't run because of xxxxxxx." To which, when I get fed up, I reply " You CAN, you just CHOOSE not to." Bart Yasso of 'Runner's World' said it best, "If you can get up and walk to your refrigerator, you can run." SR's courage came in the face of a potentially physically limiting stroke. She had felt embarrassed and humiliated before and then her health failed her, temporarily. That served to not only NOT get her down, but to fuel her fire and desire! She didn't want to be fast, she just wanted to be able to 'do'! She still runs, though she's had to come back from car accident that ironically happened on the way to a 5K. It's a shame that as Joni Mitchell once sang, "you don't know what you've got till it's gone." I know it's hard, we're only human, but every so often instead of finding a reason to not run, or bitch about the heat (or in my case, the cold) or this or that. Every so often take stock of your blessings - your health is a biggie...try living without it! Pick a 'joy' day, a day you 'get' to run, not that you 'have' to run. Run a favorite route with a favorite person and celebrate being YOU. This world wouldn't be complete with YOU....love your running and let it love you back. You don't HAVE to run this weekend...you GET to run. Thanks SR for getting up off the couch and inspiring me to 'run happy'......Danny Haralson2010-05-14T17:35:00Zhttp://blog.rununiversity.com/2010/05/12/whens-the-last-time-you-thought-about-aesops-fables.aspx?ref=rssHmm, 7 days since my last entry and in those last 7 days it's been cold again, hot again, rained AGAIN, Mother's Day (Happy Mother's Day to all you 'mother's' out there) and I've run every day but 1. Some good runs, some not so much. I've done the Sunrise Run, the Trak Shak, Lakeshore Trail, Downtown, and Trussville...whew! Monday I ran early, jumped in my car and drove out to Trussville to run some trails. I was less than a mile into it when a searing pain pierced my left calf....wow! I limped back to my car and was not happy! I came home and iced for a while then late afternoon I treated it with moist heat. It was painful yes, but it felt more 'tight' than torn so to speak. Plus I had to loosen it up in preparation for the night's softball game. We had 10 players (the minimum) so I had to play and as the night progressed and I put on a dazzling display of athleticism my calf began to loosen enough so that I didn't run like a stork. Good thing too because my last AB was pretty puny (the only crimp in the wire of magnificence) and I had to really motor down the first base line to beat the throw (I did). Amazingly I could still walk - now the next morning everything ELSE hurt as it always does after softball (which is why I quit playing everynight....well, that and because I'm old). And now 2 days later I'm 'aware' of my calf, but it's much better...I know, I know 'Danny, rest it.' Okay people...do as I SAY do, not as I do. Actually I do prefer for my runners to err on the side of caution. The old saying that 'an ounce of prevention is worth a pound of cure' is especially true in the case of 'delayed onset adult athletes'. You know how you can tell when an injury is about to occur? You CAN'T!!!! The first inkling for most of us (except for those nagging pains that lead to worse pains) is when we go ARGH! So take some easy days, run a short run with no watch every now and again, keep a run conversational...in fact keep it gossipy (you can call me!). What was it Alice Longworth Roosevelt said, "If you don't have anything nice to say about somebody come sit beside me!" Once every what 4 or 6 weeks take 2 days off in a row, keep it fresh. Two things can happen (should say, will happen) if you don't - 1) burn out and I've written about that before and 2) injury. No surprise here - There's a fellow I know that delights in picking my brain (doesn't need or want coaching, but say, what do you think about......) and especially delights in telling me his ever decreasing times. I reach a point with most people I just listen and even if they conjure up the most idiotic idea EVER, I'll just say, "Oh yeah" and let it go. I actually suggested to this fellow (my LAST suggestion)once that he just enjoy a run every now and again and he told me (essentially) he was doing too well and getting too fast. He told me he qualified for Boston and that when he went to Boston he was going to PR again! He was going to attack the down hills early on and 'bank' some time, cruise the 'Hills of Newton' then ram it home. "Oh yeah, nice plan" I said, thinking to my self, " That's a recipe for disaster! Ram it home?!? Is this a porno run?" I mean who says 'ram it home' except for.....never mind. The Wednesday after Boston I saw him walking, well, no...limping into the gym, calf tightly wrapped in an Ace bandage and some other stuff. Didn't have the heart to ask him how Boston went (I had an idea); then another friend walked up and told me, "Blew his calf out at mile 11". He's still not running. I think the moral to THIS story (and there are several) is easier than Aesop's Fables. Be careful out there, more importantly BE SMART! Easy days are SMART and necessary; massages are great, buy 'The Stick' (teach your wife/husband/SO to use it on you....trust me <img src="http://blog.rununiversity.com/emoticons/smile.png" border="0" />, every so often take a soaking hot bath and an extra day off....NOT just when you think you need this stuff. Headed out to run again, gonna be hot and I'm THRILLED!Danny Haralson2010-05-12T17:29:00Zhttp://blog.rununiversity.com/2010/05/05/cinco-de-runo.aspx?ref=rssWow, the way last week broke down I only had like 18 total miles; I've done that all at once! Oh well, still on track for my annual goal of 2010 miles. Yes I know it's 2010, that's how I came up with it. At some point as I age (gracefully) I'll probably have to go back to the beginning of time but until then I don't intend to age gracefully, I intend to fight it every step of the way! Had a wonderful Sunrise Run yesterday; just got to run WITH the group instead of lead it so I could go at my own pace. It'll be much-o hotter tonight for the Cinco de Mayo Run but soooo much better than the 20 degree stuff of 6 weeks ago. Another aimless wandering (probably turn into a rant), but how come the Birmingham News doesn't publish race results anymore, or how come they NEVER write races up (except for Vulcan and Mercedes)? They do in Chattanooga, Pensacola and a few other town soon to be larger than Birmingham - and if it's a 'community' newspaper then why not write about the community? Now I know for a fact the sports editor truly believes that no one cares about anything but Alabama and Auburn football and that alone proves he's the text book example of the 'Peter Principle' (look it up, it's not dirty). They cover High School football and stuff like that saying people want to read about their kids....huh? What makes you think people don't want to read about themselves? And how many times do they write articles and op-ed's decrying the fact that Alabama/Birmingham is one of the most obese areas in the nation. Heck, go spend 5 minutes at the entrance of Wal-Mart, that's not news. How come no good, local articles on WHAT TO DO ABOUT IT?!? I'm guessing the general belief in the media is that 'good' news or 'positive results/outlook' news doesn't sell. What would it cost to 'experiment'? Had another great experience at the Dollars for Scholars 5K/10K - one of my runners actually came in last in the 10K. She did, she's in her 'golden years' (aren't we all?), and told me just as she finished that she had open heart surgery 5 years ago. It wasn't WHERE she finished, it was THAT she finished. One of the first lessons I took to heart about running was, "If you finish, you win." Starting next week for however many days I have stories I'm going to include a 'Profile in Courage' (yes, I stole that from JFK...why not? Darn good title) and for every one I know of personally I bet there are 500 out there. Look at you - at some point you made the decision to start running and something about it struck a chord with you. It took courage for you to start and hopefully now it's like brushing your teeth, it's just something you do. But by so doing you reduce your risk of diabetes, heart disease, many types of cancer, stroke, depression etc. etc. The problem with being a NON runner is this, by the time one finds out that he has one of the aforementioned and wants to run/exercise it's too late. What's the old saying, an once of prevention is worth a pound of cure? You can say THAT again! On ounce of prevention is worth a pound of cure. You can say THAT again....but don't. The pollen is gone, trees provide shade again and it's warming up. I do NOT want hear how hot it is! No sir, not after this winter (bite me Al Gore). It's time for some trail runs, a little variety, some shade, some quiet...c'mon! We'll talk about that next time and a few trail run coming up....Danny Haralson2010-05-05T18:09:00Zhttp://blog.rununiversity.com/2010/05/03/benefit-from-my-wisdom.aspx?ref=rssHow did you become so wise and full of (*ahem*) wisdom O Great Dan....It is written that wisdom comes from the experience. I have accumulated much over the years; and experience comes from BAD JUDGEMENT which I have in abundance. To quote Yul Brynner (Pharaoh) in 'The Ten Commandments', "So it is written, so let it be done!" Wisdom: Never, EVER let your 'mind' out think your 'brain': your mind is that portion of 'you' that tells you not to run, eat that doughnut (1 itty bitty doughnut won't hurt), you can run later. Go ahead turnoff the alarm, etc. etc. I ran the Dollars for Scholars 5K (it was a 5K/10K) Friday night mostly so I could cheer for my C25K &amp; 10K runners...those guys NEVER cease to amaze me (more on this)! I finished in a 'respectable' 23:28. Not fast, but my best time since the bike wreck. Now I held back a little too because I knew I was going to Pensacola to run the Sunset 5K Saturday night with another group. We got up the next morning and hit the road hoping to be there by lunch where M &amp; I would share some seafood nachos and you know (more wisdom), 1 beer won't hurt. I mean we're SPLITTING an 'appetizer', and having just 1, well maybe (more wisdom) just 1 more beer. Thanks to my 'mind' telling me, "C'mon Danny, you know it's just a 5K - you do those in your sleep! You can always back it down, just coast, ease through it - what's a little 3.1 miles?" "Sir? Would you like another beer?" Aw, hell we're at the beach! "You (more...eh, you know) bet!" Okay - here's where you get the benefit of my wisdom/experience/bad judgement - Seafood nachos and 3 beers, okay...4 beers is NOT an ideal pre-race meal. Just thought I'd through that out there. So, we get to the start line and I feel amazingly good or should I say surprisingly? I was both amazed and surprised that I felt this good - gun goes off...BANG! And I'm doing my Braveheart at the Battle of Stirling imitation, "Hold! Hold! HOLD!" To make myself run an easy pace and not get caught up in the excitement ....not to worry, my legs told me real fast, "hey, we're tired!" Okay, tired legs, to be expected, next on the checklist....hmmm, why do I feel like I have a brick in my stomach? Oh yeah, genius, you ate seafood nachos for lunch (with 4 beers), but that was 5 or 6 hours ago. More wisdom: time has no affect on nachos....none. Hmmm, did I read this wrong and it's really a 15K, or 50K - where is that turnaround?!? Forget that, where's mile TWO? Okay, focus, I'm not really running 18 minute miles, and no it's not uphill...easy stomach. Have I gone 100 yards yet, okay, re-focus. Let's find something to distract. Idiot in Vibram 5 Fingers, cargo shorts?!? Different. Did somebody poot, gross! Nope, probably just a dead fish...Motorized wheelchair, IN A 5K?!? He's got a number. What can I, ooh...nice legs. I started looking at other runners, okay female runners, and that worked pretty good (the beach, remember) as a distraction (psychologists call this external disassociation - I call it 'fun running at the beach',). Then sometime around midnight (well, it seemed like it) I saw the finish line! Sorry to disappoint, everything that went in, stayed in....can't say that for the race winner though. Shockingly I never noticed, apparently I was the only person who didn't. M came through the finish and saw/smelled the winners uh, pre-race snack and immediately thought, "Oh my, did Danny do that?" Thanks for the vote of confidence, sweetie, but no, that was the first place male. The post race had plenty of food (no thanks, just had some nachos...FIVE HOURS AGO!!!) and beer (oh yes I did!). Back to the 'amazement'; I don't use names in the blog unless they are nicknames or unless someone says it's okay and still I'm hesitant; nonetheless it does not make any of this less wonderful, amazing, or inspiring. First off a 'shout out' to the Indomitable Nicole who with her 'team' ran across Alabama, literally, while raising funds to help cure cancer. The world is better because of people like her. Friday night one of my runners came across the finish completing their first 10K. The last 10 days had been a little 'suspect' because of a fall that had bruised a knee, so whether to do the 10K or the 5K was a game time decision. I saw this person go through the 5K checkpoint with a 'thumb's up' on the way to the 10K so this person was feeling okay. When they crossed the finish I was there and not unexpectedly a little unsteady on their feet. After a brief walk, some cold water, and the 'catching of the breath'; they looked at me and said, "I had to do the 10K, this is the 1 year anniversary of my open heart surgery." We (me included) take so may blessings for granted, not the least of which is good health. Then someone comes along and grabs me and shakes me as if to say, "REMEMBER!" This person's courage and determination has once again proven that we must, we MUST live our lives as if each day were a gift. I hear these songs, "Live like you were dying," NO! Not me, I want to live like I was LIVING. Try not to wait for a 2nd chance, THAT YOU MAY NOT GET. Many of you have heard my Mel Fischer story, "Today's the day!" Today IS the day, it's YOUR day! Live like you were LIVING; that my friends IS wisdom.Danny Haralson2010-05-03T18:33:00Zhttp://blog.rununiversity.com/2010/04/30/just-another-manic-run-day-and-a-little-sermonizing.aspx?ref=rssIn the Book of Dan I mention that the often times the hardest part of a run is walking out the door; well that was Wednesday. But I did walk out the door and once I started and the next 6 miles were magic indeed. Man I love runs like that - I do, I do, I do! A few weeks ago we ran the St. Louis Marathon on a Sunday and in a few months we'll run Peachtree in Atlanta on a Sunday; thousands of people taking to the (closed) streets and running for a myriad of reasons. But in the end ALL will be healthier, stronger, leaner, and happier....well except those who didn't train properly - they'll be pretty miserable for a while. When we ran St. Louis, the marathon course passed a number of churches and passing one particular Episcopal church we witnessed 2 priests out on the side of the road in full vestments sprinkling Holy Water on the runners and blessing them. What?! These guys weren't IN church? Last Saturday one particular church in Nashville had their full 'contemporary' choir out performing for the runners. Every year in Atlanta the priest from St. Philips is out with Holy Water blessing the runners - In fact he's out there no matter which day of the week Peachtree is held. I can't believe he'd do this as opposed to being IN church with his members, his parish. The Second Ponce de Leon Baptist Church in Atlanta hosts a 'pasta by the plaza' pre-race pasta dinner for runners each year on the eve of Peachtree. Notice the trend? The level on involvement of these churches in a community's athletic life. Okay, Danny, what's your point? 1 Corinthians 6:19 : Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body. 1 Corinthians 3:16-17 : Do you not know that you are God's temple and that God's Spirit dwells in you? If anyone destroys God's temple, God will destroy him. For God's temple is holy, and you are that temple. Romans 12:1 :I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. I think the majority of churches in Birmingham are hypocritical - period! Every year Independent Presbyterian Church gets 'pissy' about the marathon going by their church and interrupting their services. I've had complaints (and I don't even have any official capacity with Mercedes Marathon) from people at First United Methodist and the Episcopal Church of the Advent. Here's the deal, CHURCHES! Listen up! These runners, these people, care about their bodies, they are running for their health and glorifying THEIR Temple. Many are raising THOUSANDS of dollars for those less fortunate or research to combat diseases and they are able to enjoy the blessing of a healthy body, CELEBRATE that blessing, and LIVE it. As opposed to going into a cliquish enclave of selectivity and exclusion while criticising others who choose to worship in a different way, a different venue. Running, marathons, health, and celebrations like Mercedes, St. Louis, Peachtree (to name a few) are NOT going away. The cities of New York, Atlanta, Chicago, London, (to name a few of HUNDREDS) have churches MUCH larger and just as 'important' (yes, I know the church is the wildwood (love that song) is just as important as Notre Dame) and these cities shut THEIR streets down once a year. C'mon Birmingham! Why not embrace the celebration? Runners may appreciate it so much that they come worship in your church on other Sundays. Why not have your choir sing? Why not have 'holy water' stations? Why not join in the celebration as opposed to being angry and 'put out' at something that brings others so much joy? And by others, I include leukemia patients who benefit, the kids of Make a Wish, Kid One and the Bell Center - they benefit hugely from the runners fund raising of the Mercedes Weekend. Lastly, take a look at yourself - yeah, in the mirror, Mr. 'Church person that I'm offending that I'm talking about'. Do YOU need to be walking or running? What kind of temple are offering up? Are you 'destroying' His Temple with your lack of exercise and nutritional restraint (didja like the way I worded that?), not judging; just asking. Personally I intend to beg our priest to participate in next years Mercedes and our church is a block OFF the course. I think we (our church) will participate. I am personally inspired by the actions of the members of St. Philip's, Ponce de Leon, and the other churches in Nashville and St. Louis. Isn't that great? THEIR actions inspired me. We all are different and have different calls, feelings, reactions - but THEIR actions struck a chord in me. One that has long simmered (Birmingham churches inactivity and hypocrisy) and (new chord) a call to POSITIVE action to involve my church. Personally, I think that's the kind of life, the kind of call that our Lord meant for us to follow. It's a small thing, but cumulatively the actions of every Mercedes SUNDAY changes lives. People run happy, lose weight, get healthy, raise money, donate money, fight disease, give kids a better shot AT life, and gain confidence and power in their own lives, IT CHANGES LIVES... and that is a fact. I may sound judgemental, but I don't think so, I'm right. And on those Sunday's I miss church 'proper' because I'm running in a bigger, prettier and (oftentimes) more powerful, meaningful 'church'; I feel truly blessed, humble, and grateful. Eric Liddell in 'Chariots of Fire' was deeply conflicted about racing in the Olympics on a Sunday. As he thought and prayed this was revealed to him, (instead of 'fast' insert your own running phrase), "I believe God made me for a purpose, but He also made me fast. And when I run I feel His pleasure."Danny Haralson2010-04-30T15:19:00Zhttp://blog.rununiversity.com/2010/04/27/the-left-brain-runner.aspx?ref=rssThis has potential! It will not be the only entry as time goes by - and if you see yourself in any of these i.e. if the shoe fits, don't come crying to me! I have organized literally dozens (hundreds?) of group runs and participated in easily a bazillion races as well as directed a few and if one more person with a Garmin comes up to me and says "the course was short or the course was long" I'm gonna smack 'em upside the head. The life of a left brain runner - so consumed with the inches of a run that they miss the miles - it's not important that they CAN run and that they train properly; more so it is important that they get the exact mileage in.....to the inch! My favorite response was the RD of the Flying Monkey Marathon was, "the course is not certified, so if your Garmin says the course is short, feel free to keep running, I won't charge you extra." No one did. "If the course is long, stop! But we only pass out the medals here at MY finish line." Another left brain trait: do not pay attention to anything other than YOUR run; have your IPOD on max volume and pay no attention to race or run structure. In Nashville at EVERY aid station it was Cytomax (blech) 1st ( in Cytomax cups, no less) and water 2nd set of tables. Now, you may not know that at the first aid station, may be a bit slow catching on by the 2nd; but at the 3rd aid station you ought to have an inkling, a clue. Yet at EVERY aid station I went by some lame brained....oops sorry, left brained runner would run up to the 1st or 2nd table, "Water?" It's funny at aid station 3, 4, and maybe 5 but by table 6? As Biz Markie said in 'Just a Friend', "Don't gimme that...." Annoyance begins to set in. I swear at the last aid station, the LAST one, a girl ran up to the Cytomax table and asked, "Water?" Apparently she was a tad slow on recognizing trends. Now also, if you ask a question but you can't hear the response because Amy Winehouse is pounding through your ears...TURN IT DOWN! If you can't hear yourself breathe, "TURN IT DOWN" and if you are EVER tempted to sing along, DON'T!!!!! Left brains are always the first to arrive at an Expo, or a race and by first, I mean an hour before the announced start time; and if it doesn't start ON TIME they are the first to complain. I have directed numerous races and I am very prompt and I have never been the first person to arrive at 'day of registration', and it wasn't other volunteers that beat me. The LBR always walks up interrupting 'set up' (here's a clue we're a) not open b) not ready and asks, "Can I register (or) can I get my packet?" *sigh* "Not until we open". Apparently they...just....can't....help it! It's the left brain over riding the right - their shoes always have AT LEAST 1900 miles on them, at a minimum. It's either a Garmin or nothing; they run by sundial. There was a product called 'Goo' as I remember (not GU) and it was to replace rubber that had worn down on 1900 mile (plus) shoes - like the heel. MADE for LBR's, not sure if it's still available. I know LBR's who put duct tape on their shoes in the winter to cover up the holes wear they've worn through. LBR's don't wear gloves, old socks are great...all ya need. Great! I want to wear on my hands something that's TOO old for my feet. Now it is up for debate how often LBR's wash their running clothes, but I swear to goodness I have talked to and heard from LBR's that do NOT wash running clothes after every run. Maybe every 3rd run or so (I am NOT kidding - wish I were). I ran with such an LBR once, but only once. It's hard to run and gag. Running is an individual sport, but I have to draw the line at stink. I HAVE to! Your right to be an LBR ends where my olfactory sense begins. I can run away from annoying heavy metal music apparently coming out of your nose since both ears have plugs with 'max' volume. Unless the tune gets stuck in my head...oy! Think Vanilla Ice ...doo doo doo da da doo do - Ice Ice Baby. But once 'stink' gets in your nose, it's there for a few miles! I want to go 'Biblical' - Forgive the Left Brain Runner, for they know not what they do. But making me gag or spilling my beer are 2 unforgivable sins in the Book of Dan!Danny Haralson2010-04-27T15:28:00Zhttp://blog.rununiversity.com/2010/04/26/but-hell-whats-time-to-a-hog.aspx?ref=rssThat's a rhetorical question posed by Roger Miller in the musical 'Big River', one of my very most favorites. We did Country Music Marathon (can you say 'overrated?) and much like the Chicago Marathon of a few years organizers panicked and the runners suffered. I'm sure there was the 'possibility' of severe weather, but there's a vast difference in 'severe weather' and a chance of rain - anyway, more on this later. The whole point in going was to meet up with family that had all trained to do the half but we all ran our own pace. Micki and I were tracking for a nondescript 2:00 when at mile 11 we ran by a guy laid out on the sidewalk. It just didn't look right so we turned around and ran back and he was not doing well: I'm not a Dr. but I'm gonna go with heat exhaustion. So we tended to him with another guy who gave up his 'race time' to help this guy. Wasn't really an issue when you get down to it, what's more important? The ambulance finally starts making it's way over a lady jumps out of the race and tells us she's a nurse so we check with the cop to let him know our work here is done and we head off. To the nurse and the other good Samaritan - you guys are the best. I don't know your names, but somewhere your good 'karma' will come back to you. Can't fault the other runners, some are very focused and working hard just to finish, it just happened and we're glad the guy is okay. Had it been a female I would have immediately began mouth to mouth resuscitation; when it's a guy, I just stand there and 'fan'. I've got several entries worth of stuff from 'left brained runners' to the guy in pink shorts (I'm now blind in one eye), but today let me just point out that had it not been for my niece and nephew running this race (and they were awesome!) I won't do it again. It's hilly, crowded, getting into the expo is a pain (you'd think they'd want my money), the finish area is worse than a busy ant hill and it's expensive! Too many other good races, better courses, less expensive events for me. Now, thousands had a BLAST and that's why they make chocolate and vanilla, but it's not for me. One last thing, one of the benefits of having a coach (or at least a friend who's run before) is preparation. Luck favors the prepared; part 2 is common sense. People, it's April, it's Nashville (mid-south) it's almost always going to be HOT! Even though I personally found the temperatures 'mild' others did not. We saw our first 'collapsed' runner at the 15K (9.3 mile) mark. He was the first of many collapsed, cramped, and walking wounded that we saw. The medical tent looked like a war zone. Now on the other hand, if you are STUPID enough to believe you can run 13.1 miles without some modicum of training - then you deserve every ache and pain you get....so there! Enough of the negative, our race time was a non-factor to us, we were just there for the party (and the post race libations with Andie, Jackie, Suzanne, David, Randy, and Stephen + the evening with family), but for many it was just a celebration of achieving their personal goals and they had a BLAST! And like the song says, when it's running for fun,you're feeling good and you want to finish feeling good and wearing the medal, then what's 'time' really got to do with it? I mean, what's time to a hog?Danny Haralson2010-04-26T16:10:00Zhttp://blog.rununiversity.com/2010/04/20/aww-boston-youre-my-homeyoure-the-nuber-one-place.aspx?ref=rssfrom Dirty Water by the Standells and also by anyone with the last name of Cheruiyot 'cause another one, yet a different one won it. Robert Kiprono Cheruiyot won the Boston Marathon smashing the course record by some 80 seconds. Apparently 'Cheruiyot' is the east-African equivalent of 'Smith' in America as last names go. We had 2 Americans in the top 5 with finishing times that would have won it many times; but it only counts on the day you race it. Still, slowly but surely Americans athletes are edging back onto the world scene in distance racing. People wonder why we 'fell off' so badly - well when you watch SportsCenter (as does most everyone in our lazy give it to me in a sound byte, drive through microwave society) and the Boston Marathon finish makes SportsCenter's Top 10 (in TENTH PLACE!!!) and of course # 1 was some stupid dunk (again). I mean seriously, I bet 'dunks' make up a higher, vastly higher percentage of SportsCenter's Top 10 than anything else. So compared to the other pro sports - running is virtually, nope make that COMPLETELY unseen on network TV. Like the Tour de France; you'd think PARTICIPATORY sports that we all can do would draw a larger audience. I don't know anybody that can drive a race car (though I see some awful drivers daily) or can play baseball (very few amateur leagues anymore, or football or anyone over 30 that plays basketball much. But we can all run a road race almost every weekend; we can ride bikes. It, as Holmes would say, gets curiouser and curiouser. Regardless, congrats to the many Birmingham athletes that just had great races on cool weather day in Boston (obvious that I wasn't there, I've never run it in under 80 degree weather!). LC ran a 3:30 (qualifying again) and KDS hit a 4:02 that included 2 umm 'pit stops'. Boston is not an easy course, but the aura, the crowd support, the history and the tradition create a mystique and majesty that to me, is unparalleled in running. It's not my favorite marathon, but it is my favorite event. Whether I run it in 2011 depends on how quickly it fills up, but Ive circled Houston on my calendar as a target race to qualify - we'll see, I'm pretty confident. This weekend we're off to Country Music Marathon, I am thrilled! My niece and nephew (to whom I'm very close) have both trained for this to be their first Half Marathon (they had a helluva coach!). They have done great! My daughter in law who's run several halves and a marathon will also join us and then true to a Haralson family tradition we'll have a few frosty adult beverages (okay Haralson family tradition, Hank Williams family tradition...whatever). These Rock n Roll events are pretty well done but they are EX-pensive! Wow! On the bright side that should tell the idiots in charge of mass communication (can you say TV, radio, and newspaper ads) that runners will spend money, but on the other hand...jeez how do people afford these things? Nashville hotels are charging double rates (Hey Birmingham hotels...get behind the running community and you might make some JACK!) and are full. Of course we'll have to eat and SOMEBODY has to have post race liquid refreshment to serve all those thirsty athlete's. I've rambled enough, one last thought- I watched Ryan Hall's post race interview (1st place American with a new America marathon record) and they asked him if he felt he lost a few seconds as he ran kind of arms out smiling at the crowd around mile 24. He said, and I paraphrase that running is fun, it's not always about time and records. If I lost a few seconds by having fun and expressing the joy I feel then so be it, it was worth it! We're gonna have hot days, cold days, wet days...all kind of days - if it's hot go early, cut back your distance, but RUN! Keep it fun, run in the shade, run downtown where the buildings are - stop more often for water. In 'Chariots of Fire' a deeply religious Eric Liddell was conflicted about racing on Sunday, the Lord's day. He finally decided to do it, and why? "I believe God made me for a purpose, but he also made me fast. And when I run I feel His pleasure". Ryan Hall feels the same joy, the same pleasure - so can you. Don't give into the weather - work around it and with it, otherwise it's just another excuse. You were made for a purpose, and one purpose IS to feel joy, and you won't feel it sitting inside wishing for a cooler day. Run! Express your joy and live your passion!Danny Haralson2010-04-20T19:19:00Zhttp://blog.rununiversity.com/2010/04/19/the-book-of-dan.aspx?ref=rssThis is more of a complilation, not all are original - just gleaned from several sources, but hey....that's what the Catholic church did with the New Testament (how was this left out?). It's not the first time I've put them in print, but a good reminder never hurt...... 1. Don’t be a whiner. Nobody likes a whiner, not even other whiners. 2. Walking out the door is often the toughest part of a run. 3. Don’t make running your life, make it part of your life. 4. During group runs, don’t let anyone run alone. 5. Keep promises, especially ones made to yourself. 6. When doing group runs, START ON TIME, no matter who’s missing. 7. All runners are equal; some are just faster than others. 8. If it was easy everybody would be a runner. 9. A 12 minute mile is just as far as a 6 minute mile. 10 . When standing in starting lines, remind yourself how fortunate you are to be there. 11. Getting out of shape is much easier than getting into shape. 12. A bad day of running beats a good day at work 13. Don’t always run alone. 14. Don’t always run with others. 15. Approach running as if the quality of your life depended on it (it does). 16. Races aren’t just for those who can run fast. 17. Speed is relative. 18. There are no short cuts to running excellence. 19. If you say “Let’s run this race together” then you must stay with that person no matter how slow the pace. 20. Think twice before agreeing to run with someone during a race. 21. The best runs sometimes come on days when you didn’t feel like running. 22. There is nothing boring about running; however there are boring people who run. 23. Never throw away the directions to your running watch. 24. Not all runs are equal with no rhyme or reason; some days you’re the dog, some days you’re the fire hydrant. 25. When given the choice, Be the Dog! 26. Without goals, training has no purpose 27. You can go for broke, but prepare to be broken. 28. Spend more time running on the roads than sitting on your couch. 29. Nobody on their death bed ever said, “I wish I had spent more time on the couch!” 30. You don’t have to ‘win’ to be a winner. 31. Running is simple, don’t make it complicated. 32. Running is always enjoyable; sometimes though the joy doesn’t come until the end of the run. 33. Celebrate all achievements, no matter how great or small. •Danny Haralson2010-04-19T19:10:00Zhttp://blog.rununiversity.com/2010/04/15/meet-me-in-st-louis.aspx?ref=rssClang, clang, clang went the trolley......they didn't even HAVE trolley's! That's from the movie 'Meet Me in St. Louis' starring Judy Garland - they did have the arch and it was purty cool! We stayed right downtown, just about 6 blocks from the start/finish, logistically a good spot. We were across the street from the courthouse where the Dred Scott case was first argued (Dred Scott Decision....google is your friend) 2 blocks the other way was the Mississippi River near where Lewis and Clark landed upon their return from the Great Northwest. Also easy walking distance from Busch Stadium, but alas the Cardinals opened in Milwaukee. The marathon itself is pretty, very pretty but hilly (see earlier post). Some 9,000 - 10,000 do the Half and about 3,000 do the full. The Race Director is apparently a slow learner because they have trouble properly manning the water tables and having an adequate supply. Virtually every water station they were playing 'catch-up' and people were standing there waiting for water - if you're running for time this will mess you up! But, you HAD to drink - the temp. at the start was 56, but it quickly climbed into the 70's, so no water was not a smart plan. Everything else was okay - I mean, hell we give the same tech shirt to Vulcan Runners, so the shirt was nothing special. Medal was kind of cool and then they 'say' you get a beer ( 'A' beer....how cheap!) at the finish. Bull feathers! You get a 6 oz cup (can you say 'thimble'?) of beer, that's not 'a beer'. Now, I might forget things sometimes, but didn't I just a few hours before run through the Anheuser-Busch BREWERY?!?! And the best they can do for St. Louis's premier running event is ONE HALF ASS CUP (thimble) OF BEER?!? Sadly too as we hung around a bit the food at the tables began to dwindle and the same stuff the 4 hour marathoners got wasn't available for the 5+ hour runners. That bugs me, they pay just as much and run just as far and deserve the same respect and post race amenities as the 3 hour runners. 26.2 miles is 26.2 miles and if they aren't going to take care of them them close the course after 4:30 and tell people they can have their money back (like THAT'LL happen). Just a small detail, but one that bugs me. Other stuff - hey, I'm okay with Ipods - I don't listen while running, but c'mon! If you have an Ipod a) turn it down so you can HEAR others try to help/warn you and b) do not, repeat , do NOT sing along with it - this one guy sounded like Tiny Tim trying do Metallica or something - I can't if it was incredibly funny or incredibly annoying. Okay for 20 seconds it was funny, THEN annoying. I usually try to take a week off post marathon but I have a few people running Boston so we got our last run in before they spend a few days resting and getting some juice in their legs. So an easy 7 yesterday, today I'll take a group out on a 5 mile run then back to resting till Saturday. Next week is back to grindstone, with track work and bumping the miles a bit. I have nothing on the calendar ( a few 5K's) until the 20K Trail run and then I'll focus on my Fall marathon. Really excited for my Boston crew - one wants to race it, the others are just running it. Everyone has their own philosophy but mine is that you worked hard to get to Boston so run it for fun and enjoy the experience. I mean TRAIN for it, but just enjoy the reward. It's not an easy course, it's a fun event, but it's not one I would choose to 'race'. So run it, enjoy the day, it's still 26.2 miles. That's just me - one of my quirks. I have no problem working and training hard to achieve a goal, none. But I really believe that life is to be lived, to be experienced and as Ferris Bueller said if you don't stop and look around every once in a while you could miss a lot. Plus if you always train, by that I mean run with a focus/purpose - gotta get faster each time...go, go, go! Then sooner or later you'll burn out...yes YOU. I can point to dozens of now former runners, so take a break, smell the flowers, enjoy the rewards, then get back on the horse. I love training, but I love RUNNING more. Braveheart said it, but I like the way this is worded better, "Death is more universal than life; everyone dies, but not everyone LIVES."Danny Haralson2010-04-15T19:30:00Zhttp://blog.rununiversity.com/2010/04/13/what-a-great-day-to-be-out-here.aspx?ref=rssIn the Book of Dan it is written: If you offer to run with someone, then you must run with that person. So the morning of St. Louis I said to Micki, "Do you want me to run with you" (okay - I knew the answer, she'd dropped hints like Hansel and Gretel dropped breadcrumbs), and she said yes. Which was cool, I felt good, but I had no aspirations and I may as well help her along (she has a bad hamstring) and enjoy the day, so WE did! Now, I have a boat load of material from St. Louis, like, who EVER suggested to spectators that cow bells were a good idea - talk about annoying!Anyway, that stuff will have to wait because during the marathon I learned all over again about the joy of running - St. Louis (the marathon) really is beautiful, but it is hilly. This is NOT a PR course; there are many L O N G inclines. As we all know if an incline goes on long enough it becomes a hill - not many people know that Kilimanjaro started as an incline in India. Anyway after we ran through the Anheuser-Busch Brewery (yes, I kissed a column when we entered (too many runners to kneel) and yes, I had an organism) we closed in on mile 14 or so. Going up ANOTHER incline we passed the last place wheelchair athlete; slowly, deliberately turning the wheels of the chair people passing left and right. As we ran by we clapped, shouted encouragement and pushed on kind of in our own run-world. On the other side of the hill (one of not too many downhills) we hear in a loud sing-song voice, "Wheelchair on the left" and whoosh! It was by us...wait?! That wasn't some kick-ass voice, it was - damn! It was like my mother's!!! Guess what another hill, so we passed the wheelchair athlete again and I had to know the source of the sing-song voice so I edged closer, paid attention this time and said, "The downhills are a lot more fun, huh?" I saw the most wonderful smile and this lady's voice answered, "Oh yes, but isn't it just a great day to be out here?" People, I came to find out her name is Virginia and she is SEVENTY THREE YEARS YOUNG! Screeching halt, yes, you read right! 73 AND a wheelchair competitor! For the next few miles we see-sawed on the uphills and downhills with bits and pieces of short conversations and I really deep inside didn't want to get too far away - she was making me stronger. Micki had to walk a few of the steeper or longer inclines (got to have hamstrings to climb hills) and we saw St. Louis, Forest Park, and University City up close and personal. We passed again on a hill, actually the last time; she had turned around and was pushing herself up backwards. Someone asked if she wanted a push, "Oh, no, I'm just using different muscles." We walked with her a bit and she said as we crested the hill, "You know i feel sorry for all those people sitting at home on the couch just doing nothing, looking at the idiot box." SHE feels sorry......whadda woman! We crossed the finish line and ignored the usual admonishments to "keep moving" because we had to see Virginia finish. She was hours behind the other wheel chairs and not many paid much attention when she crossed. I mean, she had on a helmet and sunglasses (this was one cool lady!) so you had to look...study, to realize that she wasn't young (chronologically). She pulled up to us, I'm surprised she didn't pop a wheelie, and said "thanks for all the encouragement." She thanked ME? You could tell she wasn't the type who really wanted a fuss made over her, so we both thanked her 'cause she encouraged us and she kind of smiled, "What a great day to be out here." What a great day to be out here; think about that the next time you dread a run. We are so, so blessed to be able to do what we do. And we do it because we WANT to! And there there are days like St. Louis when it starts out good and by meeting and sharing the day with someone like Virginia I hit the jackpot of runs! When I got up that morning I had no idea the day would be so special - here's hoping there is a Virginia in one of your days, soon.Danny Haralson2010-04-13T18:19:00Zhttp://blog.rununiversity.com/2010/04/07/luck-favors-the-prepared.aspx?ref=rssTomorrow is Day 2 of Runner's Boot Camp so I thought I'd 'test drive' a few of the exercises/drills I had planned just, you know, to be sure they worked (i.e. inflicted pain...not really), as in effective. They were, then I met Kristie and we took off for a 6 mile run and apparently she quit drinking coffee in the morning and is now having a gallon of Red Bull cause we <em>flew</em>. Now, 'flew' is relative but sub 8's 3 days after an 18 miler, 2 days after 15 miles on a bike for the first time since 'that day', and 2 days after teaching a spin class would be nothing. But 10 minutes after perfecting (so to speak) plyometrics/core workout/drills for boot camp THEN running up tempo (&lt;8:00 miles) for 6 miles, is 'flew' to me. It's my blog and I can whine and make excuses if I want to.<br /> Need to update my plans and goals, I was going great on weight loss then this past week my body rebelled and I'm back at the 169 area - dammit! So, I went back and took a peek at my notes to see where I went wrong nutrition wise and it really wasn't that. It was my running - my mileage had fallen by close to 30 - 40 % over the last 2 weeks just due to 'this and that'. You can only cut back so much on nutrition before your performance begins to suffer. There's an old saying, "you can never be too rich or too thin." Well, yeah, you can be too thin for athletic performance, that's not my problem. So I need to ease my mileage back up and will after this weekend. <br /> I'm off to St Louis for the marathon Sunday, back to B'ham then Country Music then my training begins in earnest this summer for. the Fall races. I know my body and it takes about 6 - 8 weeks for speed work and hard running to 'sink in', so I'm gonna gear up in May and June, try to hold serve in July and August, then re-sharpen for the Fall....&lt;1:40 Half and &lt; 3:30 Full. I expect my 5K's and 10K's times to fall, but they aren't my focus - I think I missed my window of being able to break 20:00 in a 5K, but I'll give it a shot sometime/somewhere. The point is I have to start NOW to prepare for the Fall. Joaquim Cruz, a 2 time Olympic medalist was asked after the Seoul Olympics (held in August), "When did you know you were going to win?" his response, "Last February."<br /> Juma Ikanga said after winning the New York City Marathon (who got in??) "The will to win is nothing without the will to <em>prepare</em>." my italalics....So, I have to start preparation - but, sicko that I am, I find 'hard' running rewarding - the speed work, tempo, pace runs aren't really fun, but after a great workout...it's an awesome feeling....I may not can blog again until after St. Louis (maybe one more - we'll see), but a big SHOUT OUT to Stephen as he gets ready to walk the Talledega Fun Run - he IS prepared! Then he'll walk the Run for Wishes 5K....one day at  a time, one step at a time....we reach our goals. Some may be Boston, some a 10K, some to walk 1 mile - all are worthy because they are OUR OWN.....last August he struggled with 1/2 mile - now he can do OVER 2 miles. Champions are made when no one is watching. Stephen, Kristie, Nicole - you don't have to win to be a winner!Danny Haralson2010-04-07T15:55:00Zhttp://blog.rununiversity.com/2010/04/04/quantity-vs-quality.aspx?ref=rssWell, we had our reunion run yesterday and what it lacked it in quantity of group numbers, it more than made up in quality! Some of my most favorite runners were there despite a little drizzle that would not go away. When I planned it, the forecast was for 80+ degrees and sunshine....yeah, right! When I left the house (to do a 10 mile loop first) it said 30% chance or rain - now to ME that means a 70% chance of NO rain of so I thought. Drizzle it did and I managed 18 miles and could have gone ahead and done 20, but I was trying to be smart (I know...why start now). Post run, we adjourned indoors instead, of the hoped for patio and had fun despite the weather turn - you gotta play the hand you're dealt! The 18 was the 'wind down' for St. Louis next weekend; it had been 5 weeks since a 21 mile long run, so I was getting a little panicked. The 18 went well despite being a little more up tempo than I expected. Just checked the weather in St. Louis and it looks like we'll be running in the high 50's lo 60's and as my good friend Al knows (and anyone who's run more than 1 marathon with me), that's IMPOSSIBLE! Danny controls the weather! He's not THE God, but he's A god, of crap marathon weather. So look for El Nino's evil twin to blow in over the next 5 days.Danny Haralson2010-04-04T19:34:00Zhttp://blog.rununiversity.com/2010/04/01/there-is-peace-in-the-valley.aspx?ref=rssRan twice yesterday, did a little track workout in the morning and on the last repeat felt my hamstring 'flutter' a little so I finished up just in time. Hasn't bothered me since so I figure it was just a warning shot not to do too much, then ran 3 with KDS and and 3 more with the group and I am LOVING this weather. <br /> Don't get upset if for a few weeks you seem to struggle; we've been running in arctic conditions and your body needs to adapt to Mr. Gore's global warming. But adapt it will, so just relax, run easy and enjoy the trees budding, the dogwoods blooming and let the run come to you for the next few weeks, then you'll feel just like your old self.<br /> Jesus was most likely crucified on a Friday, so his trial was the night before and if you did not know that was totally illegal by Jewish law. His trial was also illegal because he testified against himself (can't do that in Jewish law) there were no corroborating witnesses, a death sentence cannot be passed without a day passing and the court itself originated the charges; all of which is highly illegal per the law of the day. Be that as it may, he was found 'guilty' and he was crucified. No real point, here, I've just always found that interesting. In the Kidron Valley  outside the walls of Jerusalem and in the foothills of the Mount of Olives you'll find the Garden Of Gethsemane. I sat in the Garden of Gethsemane; sat and let my thoughts wander; wander and wonder, not praying really, just consciously drifting.  I wondered how Jesus must have felt, what Judas was thinking, Peter, and where does Danny fit in all this. It's not a garden like we imagine a garden; it's a grove of olive trees actually. Trees that are gnarly and not all that attractive. Those were the most moving moments of my time in the Holy Land and for the longest time I wondered why. I touched Golgotha, I prayed in the (traditional) tomb of Jesus, and I touched the stone slab on which his body lay as it was prepared for internment. Nothing quite moved me like Gethsemane. Then I wondered why, it was quiet, even with all the tourists milling about, and sort of peaceful. It wasn't sad, more peaceful really. When I reflect back on that time it's what sparked a small flame that still grows. A spark of inspiration deep within me. As a runner (delayed onset adult athlete) I sometimes  get caught up in my times, my distances, my mileage and I forget the joy of running. It keeps me 'not fat', keeps my heart strong, and mentally sharp (as sharp as I'll ever be, anyway). It reminds me of what Paul wrote in his 1st letter to the Corinthians, “6: 19-20 <em>Do you not know that your body is the temple of the Holy Spirit Who lives within you Whom you received as a gift from God? You are not your own, you were bought with a price. So then honor God and bring glory to him in your body."<br /> </em>We were bought with a price, the life of Christ Jesus, and we have been given a gift, not only that of Grace, not only the opportunity for eternal life; but here, <em>now</em>, a healthy body and we have an obligation to keep it that way and improve it if we can. What would a healthy body be worth to us IF WE DIDN'T HAVE ONE? Our running is not all about vanity, it can be a wonderful tribute and hopefully encourage others to do likewise. <br /> Love your running it is a gift - Eric Liddell said in the movie<em> Chariots of Fire, "I believe God made me for a purpose, but he also made me fast. And when I run I feel His pleasure." </em>I'm not saying I'm fast, I'm saying sometimes when I just run, I DO feel His pleasure. Maybe that was the peace I found that day in Gethsemane.Danny Haralson2010-04-01T15:33:00Zhttp://blog.rununiversity.com/2010/03/30/death-to-puxatawny-phil.aspx?ref=rssAnd his stupid 6 more weeks of Winter. Yesterday I met Misty and Christie to put them them through their 'paces' (workout) then headed out for my run and NEWSFLASH! It was still cold...grrr. So off I go with a negative attitude for the workout and I have no Disney World to change it, so I ran a completely different route and it worked! Sort of the Southside portion of the Mercedes Marathon backwards and it was fun. Just a sprinkle of 'new' in the route category and all of a sudden I'm my old happy self! I'm getting stronger, weight is down a bit, marathon 2 weeks away and a month of running drills. There's sort of a selfish motive to this Runner's Boot Camp thing we put on, I have to do and demonstrate the drills and core work so I get like double workouts & double benefits,like eating prunes; tastes good and helps me too. Yeah, yeah I do like 'em...I like brussel sprouts too so sue me. Anyway a crisp 6 miles and one of those 'the more I ran the better I felt' runs...LOVE those! So now we're getting warmer days, we get to wear sunglasses (is there anything cooler than sunglasses?), and sweat. I still have my Michelin Man tan but I hope to get a little color soon, and as always dodging the skin cancer bullet as I head out to run. I wish I could wear a hat when I run but I just sweat too much, the hat soaks through and starts dripping and blech! Plus I have this fundamental tenet that ANY man who wears his hat backwards OVER the age of 25 looks like not just a doofus, but like the Captain of Doofus's (would that be doofi?). Trying to look cool and looking, well like he's 'TRYING (too hard) to look cool. You're either cool or you're not - period. And trying to LOOK cool means, you're not!....okay, I'll let it go. But if you're doing it, STOP IT! Easter's coming and it's one of my favorite days of the year! Can't call it a holiday, cause it's not - not in any way shape, fashion or form and this Sunday promises to a gorgeous day. I guarantee you before I'm out of church on such a glorious day I'll have forgotten all about that stupid groundhog and be thinking about some really important things, life, appreciation of grace as well as the beauty and PROMISE of Spring....ahh, Phil, if we have to put up with 6 more weeks of winter for running weather like this, okay, it's a deal!Danny Haralson2010-03-30T20:11:00Zhttp://blog.rununiversity.com/2010/03/29/playing-catch-up.aspx?ref=rssLucky you - this'll be more like bullet points so I can get back to today....First off I ran last Thursday (I think it was, I'm lucky to remember what I wore YESTERDAY, much less a run 5 days ago)and it was kind of eerie. I ran along Highland as I often do and turned down by the golf course, one of my favorite areas to run. I have seen more sunrises in that area than anywhere else. Out of habit I glanced over my right shoulder and though it was a gray, cloudy day there was a hole in the clouds where I could see blue sky. No sun, though the light was reflecting through and things like that remind me of rainbows and Easter; visual metaphors of a promise. No matter how bad things get - and they can get bad, there will be brighter time if you 'stay the course' (over simplification...I know). The reason why it struck me was my next glance fell to the pond where Major Bashinsky had chosen to take his life. In seconds I saw a promise and the result of not believing in a promise. I make no judgement; it just made me sad. We seldom 'see' hope, we just have it and for a brief shining moment I saw it, sad that he didn't. I also told my wife if something happens to me and the coroner rules 'suicide'....No sirree bob tail! I am WAY too big a coward...KEEP LOOKING! Went to Fort Walton to work with the new group down there and they are a determined bunch! They were great....2 things - while down there I read 'Born to Run' and enjoyed it greatly. Me run barefoot, uh not no but HELL no! Personally I didn't see that as the authors message. I saw it as an ode to 'The Joy of Running.' Keep it simple, have fun! Rejoice in what you can do and if the spirit moves you rejoice with AND for others! Some of us may be centuries apart (metaphorically) - different ages, genders, stages of life, income levels but running makes us ALL equal. Much like the line from 'The Bucket List', "Find the joy in your life." I love the line from the book that Jack Kirk said (known as the Dipsea Demon - he ran every Dipsea Race - a 7.4 mile trail run - from 1930 to 2002 when he was NINETY FIVE he ran every Dipsea Race. He passed away last year at the age of 100. "We don't quit running because we grow old; we grow old because we quit running." Keep the joy in your life - however you find fun in running...run! Speaking of that, I took off from our hotel Saturday morning to get a run in before the group run and I heard something I've never heard before and actually never thought I WOULD hear. A barking seal, yep! What the.....? Our hotel was neat Fort Walton's Gulfarium and apparently they have seals (sure! There are seals in the gulf....) and they like to bark...early...while I'm running. Okay, they could be Manatee's, they have those in Florida, but do they bark? Pretty sure it was a seal....I guess he was giving my run his 'seal of approval'.....okay, I'll stop now.Danny Haralson2010-03-29T18:40:00Zhttp://blog.rununiversity.com/2010/03/28/and-then-there-are-the-days-that-you-never-forget.aspx?ref=rssIn 2008 I was in Jerusalem (mostly) studying parts on the New Testament and we stayed at a college IN Jerusalem but outside of what they call the 'Old City', the walled Jerusalem that Jesus would have known. We were located on Sal-Hadeen (the street is named after one of the great Muslim sultans and generals of all time; the western world knows him as Saladin). I asked one of the volunteers at the college where to go for a run and she suggested down Saladin and around the outside of the walls of Jerusalem. So off I went and on the far side Jerusalem I found myself on an overlook (near Oscar Schindler's grave) facing of all places the Mount of Olives. At that moment I could see the sun breaking over the Mount of Olives and it was literally breathtaking. Few things in running or life have moved me with their beauty and poignancy as that moment and it is forever etched in my memory. I checked my watch, 6:30 a.m., so now I knew each time I ran this route when to arrive to catch the rising sun. In subsequent days I tried to imagine Jesus riding the donkey down towards Jerusalem (the overlook was near the the 'main gate'), 'seeing' the throngs cheering wildly as he rode down the Mount of Olives through the valley and approaching the city gates. I ran this route at least ten or eleven times and the sunrise, the 'vision' was just as magnificent the last time as the first. Honestly I can't grasp the magnificence of the scene as it must have appeared 2000 years ago; the vibrancy, the joy, the thundering crowd screaming "Hosanna!"; but I'll forever know the beauty. Be it today, 2 years ago, or 2000 years ago, on Palm Sundays I now have a sense, a genuine grasp etched deep within of the beginning of, not the end, but the Beginning of the BEGINNING; another gift running has given me.Danny Haralson2010-03-28T20:21:00Zhttp://blog.rununiversity.com/2010/03/24/if-you-always-do-what-youve-always-done.aspx?ref=rssthen you'll always get what you've always got.<br /> Normally I blog about running or something distantly related to it, but not today - well maybe a little bit. Taught cycle class Monday night and had a guy we'll call 'Short Round' not because of the Indiana Jones &amp; the Temple of Doom character, but because he is...short and round. Well he's at the Y most every evening and he comes to my classes off and on and has for close to 3 maybe 4 years and you know what? <em>He looks exactly the same! </em>Now, if he was large and getting smaller, it'd make sense but he's not. I also carefully watch my class participants when I'm not engaging in witty banter and I design the classes to be uh, hard. But he always sits on his bike, zero tension (for those who don't 'Spin', you increase or decrease the tension (difficulty in pedaling) to vary the intensity of the workout) and just 'rotates' the pedals; basically wasting his time and his 'short roundness' demonstrates this. If you're there for the camaraderie, great, but really, a gym? C'mon - if you workout <em>at all</em> you'll increase muscle mass, get leaner and maybe shave a few pounds...maybe. But, if you never vary your workout, if you just barely put forth any effort to raise your heart rate, if you just do the minimum workout to get by <em>and you wonder why you can never lose weight......</em>well....<br /> Here's the deal - <em>if you always do what you've always done, you'll always get what you've always got......PERIOD!</em> If you want to make a change in something running wise, appearance wise, exercise wise; no more PR's? Can't get below 2:00 in a Half or 4:00 in a marathon? Or under 21:00, 25:00, 30:00 minutes in a 5K? You have got to shake it up! One definition of insanity is doing the same thing over and over again and expecting different results. It's like taking a carton of milk out of the refrigerator, smelling it WHEW! It's sour - then putting <em>back</em> in the fridge thinking, "maybe it'll be fresh tomorrow." <br /> Don't be short round (man, is he irritating), Gandhi said "You must be the change you wish to see." Step out! Think/meditate a day or 2 on <em>what do I really want?</em> Then look at what you've been doing (or not doing) in the past and CHANGE IT! You can, you really can! Small changes at first, but be dedicated to them and when some changes start happening it will inspire you further. Be patient, change happens slowly, it's your body; you can't grow hair over night (or in my case....ehh, never mind) so be patient with workouts, nutrition, new stuff - give it time!<br /> Slowly you'll see the changes you desire, you'll still be a little crazy - as Buffet said, "If we weren't all crazy, we'd all go insane."<br /> Got to love running in this weather! Wow, got in an up tempo 6 yesterday. It felt great to put on sunglasses to run, to sweat like a packhorse, see the sun and feel some warmth. 3 weeks to St. Louis and can't blow this one off..... Danny Haralson2010-03-24T22:12:00Zhttp://blog.rununiversity.com/2010/03/22/they-stab-it-with-their-steely-knives.aspx?ref=rssbut they just can't kill the beast." Who knew in a song so rich in symbolism and metaphors that the Eagles were writing about this year's cold weather? Saturday 70, Monday 45 degrees, Tuesday almost 70 again! Winter....just ....won't...die! Did the church 'thing' yesterday, part of my Lenten Discipline, then an easy 3 mile run with C210K group yesterday afternoon. It wasn't butt cold yet, but that wind certainly provided some 'snap' to the run. This morning got an easy 3 in with Micki as she works her way through her hamstring issues; it was pretty nippy and we just missed most of the precipitation. Next up on the radar is Go! St. Louis; won't blow this one off. Entries AND airfare are paid for, so any family members making a surprise trip to Birmingham will be surprised okay; surprised to find us GONE! After St. Louis for me and maybe Country Music for some we ease into the 'dead season' for distance as marathons and half marathons go away and it's almost all 5K's. This is a great time to run as you feel, enjoy not having to follow a schedule and do so 'prep' work for next year. You can work on form, strength, and/or speed. Even if you have no desire to do 'speed' work (i.e. interval training) running 5K's for time will help. Of course that's more expensive than hiring a coach; but effective nonetheless. Also a good time to mix it up; a little bit of cycling through the week, a little bit of trails run in the heat; a little bit of intervals make me fast, a little bit of beer, now at last. Read to the tune of Mambo #5 (go ahead, it works). Didn't make all your goals this year? Pick the one that means the most to you, take a month or 6 weeks off from thinking of it, then re-formulate your plan and go after it again. But first, if the weather people are near right, let's just run and enjoy the next 10 days or so of fabulous 'spring like weather'. We're closing in on Easter and maybe now's a good time to empty our brains, enjoy the weather (fingers crossed), and look inward a little. Not into Lent? That's okay, you can't help but notice the renewal of the world around, and a good time for our own physical and spiritual renewal. Lewis Carrol once said, "Don't just do something, stand there!" With Easter upon us it's a good time to 'stand there', relax - mentally and spiritually, and let Him speak to us. Danny Haralson2010-03-22T19:10:00Zhttp://blog.rununiversity.com/2010/03/21/sometimes-life-happens-and-choices-are-made.aspx?ref=rssFIrst off I have to congratulate those that did the Oak Mtn 50+; whether you run it just once (or try) or run it a bunch, you never forget it. I know runners who ran it and it just burned 'em out, others that ran it and LOVED it, some that attempted it and finding out how 'different' an ultra is just dropped out, DNF'd. And quite a few who love it (Meredith, Micki)and look forward to it (unfortunately both had injury issues this year - 'could' probably have done it, but it wasn't the smart thing to do). Regardles BIG ups to Randy, Dena, Phil and Wade (and apologies to anyone I missed - the results aren't up) - what a gret day y'all had. Speaking of great days - For me, the Oak Mt. 50+ didn't happen, no big reason just a bunch of small ones: 1) had planned on running it as a last long run for St. Louis..(okay looooong run)with Micki and she pulled a hamstring. It was a game time decision and she couldn't 'go'.2) Kids made an unexpected trip to B'ham with grand-kids....hmmm, run and not see kids and grand-kids or blow run off and spend THAT time with kids and grand-kids....well, the alarm went off and I was getting set to, moving slow as I am want to do when I really don't care that much. So Micki set me down, we talked about the options and kids/grand-kids won, handily. Felt kinda bad about it until we got to the park...oh yeah 3)my daughter (grrr) had scheduled the 5 year old grand son's b'day party where we would have missed it. Side note: NEVER stop spanking them, once you stop, they just run amok! Actually we knew that, but it was her only available weekend and we were prepared to miss that; but combine it with the unexpected 'in town' visit, bum hamstring, AND the party, well...as I was saying, felt a little bummed until I got to the park and 4 out of 5 grand-kids (1 can't walk yet)came running and jumped on me screaming "Yay G Daddy's here" (they call me G Daddy)....then it became a no brainer and the beginning of a great day. So I missed Oak Mtn. and I did 'miss' it...ehh, there'll be another one next year and St. Louis has been my initial focus of the Spring; that and my weight. So far both are right on schedule. In the long run, will the kids remember if I was there or not? Probably not, but I will. Will I regret missing the Oak Mtn. 50 +? For a few days, but I've done it before, I'll do it again and they will have it again next year, so when I weigh it out, I like my choice. Sometimes NOT running makes you feel better than running.....Danny Haralson2010-03-21T18:15:00Zhttp://blog.rununiversity.com/2010/03/18/tick-tick-tick.aspx?ref=rssLess than 48 hours before the Oak Mountain 50+ (50K + 2 miles) and the same thought keeps running through my head....WHAT WAS I THINKING?!?!?!? I'm not like 100% primo trained and firing on all cylinders, but I'm pretty much ready. What really bothers me is how blase I seem to be; of course maybe my 'inner female' is coming out and I am over analyzing. Either way, when the gun goes off Saturday I'll be there, so what the heck. Here's what I'm going to do, act 'as if'...We've all heard the saying that (it was even in Michael Jackson's 'Billie Jean'), if you repeat the lie enough, it becomes the truth. Well, that's a bit harsh - I read an article on the head tennis coach for Georgia Tech and he encourages, heck he TELLS his players BELIEVE that you are the best and sooner or later you'll begin to 'act' like you think you're the best. Then perhaps in a crucial match you'll reach down to the 'best' in you and make the shots you need. It's a form of Acting 'as if'...act AS IF you're the best runner, act AS IF you ARE ready for the 5K/10K/Half/Full - whatever. When you ACT 'as if' then it'll trickle down through your training, you'll focus more, you're more likely NOT to skip a run or workout. You'll be more dedicated to your nutrition, you'll pay more attention to the tools you need for your success. Act as if, then you'll start to believe. It won't make you THE BEST, but it'll help you work harder to become better. Billy Mills won the Olympic 10,000 meters in 1964. He defeated Ron Clark, the 'world's best' (ahem) who had run a full minute faster than Billy less than 6 months earlier. When you're on this level your PR's come in SECONDS, not minutes and on this day in Tokyo Billy Mills ran a 50 SECOND PR! That's astounding! In fact the Japanese official ran up to him yelling, "Who are you, who are you?" That's how unexpected it was. He believed, he said in his training he 'saw' this every time he ran. He acted 'as if'...It's not THAT hard to believe in yourself, but some of us hav a lifetime of being taught not to 'brag', hearing 'your not good enough', you can't do this or that...other people putting doubts in our heads. Hard to believe that another child's, or another parent/teacher's 'harmless' (are they EVER harmless?) remark (read: insult)can lie dormant in us for so long, then re-surface and create doubt. Girls teased for being 'fat' in Jr. High really never get over it (whether they were or not), guys teased for types of inadequacy, be it sports or what ever....Now, NOW, today! It's years later; act 'AS IF' and slowly not only bury that doubt, but burn it out of your memory banks and be the best you! You're working out you're running, you're ACCOMPLIHING things! Time will pass as it always does and the new memory banks won't contain those painful memories, they'll be filled with strong thoughts of accomplishment, plans and dreams of doing even better, and you won't have to 'act AS IF...YOU WILL *BE* 'AS IF'!!!!!Danny Haralson2010-03-18T19:54:00Zhttp://blog.rununiversity.com/2010/03/17/and-i-was-having-such-a-good-day.aspx?ref=rssIn the movie 'Always' John Goodman is flying a plane and it catches on fire almost certain to crash and he looks at the controls and says, "and I was having such a good day". It started yesterday, got in a 10 mile run with the Indomitable Nicole and I just had such a good time running and talking that I never thought about how crappy my earlier runs had been. Got up this morning taught Spin and kicked their ass, then went for a run with KDS and LC. Hadn't seen either of them in a while and another just fun almost 6 mile run...I'm leaving out the fact that it is STILL 15 degrees BELOW the average temperature for this time of year...Al Gore and globing warming my heinie! The cherry on top was a St. Patrick's Day Breakfast with my bride (I mean it's a holiday, right? It's my dad's birthday...gotta count for something) so we had a beer (okay...2)and an omelet. Hey 2 runs and a Spin class in 12 hours...boy can EAT! Oh yeah, got on the scales (remember I said I wanted to get down to 160 ish) and I've broken through the 169 'barrier' to 167, heck! I need to buy a lottery ticket! Then I go to Publix to get some bread and milk (might snow!); pay the lady then she looks at me (and she ain't young) and says, "How old are you?". I tell her (and no, it's none of your bees wax) THEN she says, "Oh, was wondering if you were 60, you know for the extra discount." Hmph! I told her where she stick her extra discount! So...while we're on the (ahem) self deprecating humor (which really I'm not a fan of); I was talking the other day with someone and they said about their running, "Well, my time wasn't great...I guess about average." It dawned on me how 'special' average can be. We all too often 'put down' our accomplishments even though for us as runners/triathletes/athletes we are in the less than 2% of the population! That's NOT average, that's terrific! To be in the top 2 percentile of ANYTHING (top 2, not bottom 2) is certainly not 'average'. Look around you at work, or church, or any 'social' activity and you ARE NOT average, you're pretty darn special. You can run! To a huge portion of the population to run 3 miles is amazing, actually it's INconceivable. "You keep using that word, I do not think it means what you think it means." Inigo Montoya (obscure Princess Bride reference). Seriously, you are an active, vibrant, goal oriented individual who's interested in reaching higher in life and it isn't all about money! You are one who runs because of the love, the camaraderie, the opportunity to accomplish MORE; be it to run faster (new PR's) or further (first 10K, Half Marathon or Marathon) or to just keep on keeping on because you can't imagine NOT running. It's a whole world of 'special'. I never knew how special average could be...and make no mistake; you ARE special!Danny Haralson2010-03-17T15:46:00Zhttp://blog.rununiversity.com/2010/03/16/there-and-back-again.aspx?ref=rssIn the musical Funny Girl Fanny Brice sings, "Oy vey! What a day I've had today!" and paraphrasing that, oy vey what a weekend I had today. Saturday early went to run trails in preparation for the Oak Mountain 50K, it was a good run, finally got to run in something other than sub-zero weather, but for some reason my 'heart' wasn't in it. Signed up the 'Spring Edition' of Couch to 5K, then took off for Fort Walton Beach, not for vacation but to try my first C25K out of town 'edition'. Got down there just in time to go to McGuire's for a couple of beers (I LOVE their porter) grab a bite and hit the sack. Sunday was an off day so we just went for a long walk on the beach, nice. Then we met at Run With It, a local 'running' store down there owned by former Birminghamians Jeff & Donna - great folks. We had about 20 sign up, ehh, it's a start numbers wise, what they lacked in numbers they made up for with ENTHUSIASM....wow! One fired up bunch. Hopefully we can get a big group up from B'ham to go to the target race (Saturday night, May 1 - yeah, drive down early Sat, beach time, run, party time, Sunday beach time, drive back) cause I know the course and where the finish (read post race party) will be, oh yeah. Sun, fun, running, racing, food, and beer sprinkled with a little music...what else is there? Watch for details... So Monday was an easy 4 and still no 'heart' (head?) for running; what is going on?!? Followed my own 'advice' which is: when you're not in the 'mood' to run and not injured go ahead and run for 10 minutes and if it's still 'awful' turn around and come back...you'll at least have a 20 minute run in and 9 times out of 10 you'll complete the scheduled run. Well, heck! I was only going 4 miles anyway!! And it started downhill, so I'm supposed to turn around and run back UP that hill? What kind of idiot am I?? Don't answer that...and are there different kinds of idiots? Wait, let's leave well enough alone. Well it took about a mile and a half and I started to get in my proper frame of mind so it worked out; nothing earth shattering. It concerns me a little for the 50K, I mean, there ain't no 10 minute rule there - I'm signed up and IN....dang this is sounding more like a diary entry for a school girl..."Does Tommy really like me...not sure if I like him; when he kisses me his nose whistles, he's weird." Well, my 'there and back again' was not as exciting as Bilbo's (obscure 'Hobbit' reference), but maybe the next Fort Walton trip will be...I'll dang sure stay longer than 24 hours! Birmingham's Spring Edition had their first run last night and it was awesome! Sometimes I think I may just need to go back to basics. I saw these people finishing their Day 1 Week 1 run and it was tremendous. First off, as always all shapes sizes, ages, and talent levels - some 'multiple time offenders' (remember the 'Fabulous Sports Babe'? THAT'S old school...whatever did happen to her?) meaning people who just love the group atmosphere so they keep signing up for the program, and lots of 'new' runners. They ALL had smiles as they finished, big smiles, I JUST ACCOMPLISHED SOMETHING smiles. Ahh, I fell in love all over again....bring on the 50K!Danny Haralson2010-03-16T11:50:00Zhttp://blog.rununiversity.com/2010/03/09/and-then-some-days-that--alarm-clock-goes-off.aspx?ref=rssAfter yesterday's marvelous run I taught a 5:45 p.m. cycle class at the 'Y' - no biggie, I frequently do 2 workouts a day. As my wife was leaving class she tells me she'll run home and fix us a sandwich because WE have a softball game at 9:30. We?!? Whatdaya mean 'we'? You got a frog in your pocket? (Okay, I didn't SAY that,but I thought it!). "Tonight?!?!" I asked incredulously? "Oh yeah", have I told you how much I hate nonchalance? Now, I seldom see the other side of 9:30 - "Hey, I have to meet the Indomitable Nicole at 5:30 tomorrow morning!" "Well I have someone too (as if that makes it alright), but they NEED us tonight." Ugh! Ain't love grand? So we play, I get home, hop in bed, don't unwind and....lay....there...for....EVER!!! Then the alarm goes off, seemingly 10 minutes later. I keep thinking I want a sexy alarm or something but you know, NOTHING sounds THAT good at 4:30 in the morning...6:00, oh yeah, but 4:30? Sure, rub my back and let me go back to sleep; and they say I'm not romantic. Anyway, I'm up, coffee, still can't see, get dressed (I hope), drive in my sleep to meet the Indomitable and we do 7 X 1 mile repeats...I'm awake NOW! Side note - I stole her nickname (blog name since I never use last names here) from the World Cup. I love soccer and the World Cup is awesome - they announce, " France, Argentina, Germany, United States of America, Spain etc" and that's cool, but when the announce the African country of Cameroon the official World Cup name of their team is: 'The Indomitable Lions of Cameroon'...wow, how cool is that? Anyway we had a great run, love her strength and now I'm thinking about one of a runners 5 favorite things (in no particular order) - beer, coffee, food, nap, shoes....just guess which one. Turn out the light, wouldja?Danny Haralson2010-03-09T17:37:00Zhttp://blog.rununiversity.com/2010/03/08/oh-what-a-beautiful-morning.aspx?ref=rssThe 'profiles in courage' (below) deserved it's own entry - today though was an easy 7. I wore shorts, short sleeves, sunglasses, NO gloves and was wiping sweat off left and right....I LOVED it! I saw an Oriole (not from Baltimore) and patches of green grass meaning the weather is (almost) here, wish you were beautiful (Jimmy Buffet). Not only is it not nice to fool Mother Nature (old TV commercial), you can't - Spring is just around the corner....thank you, thank you, thank you! Will we have another cold snap? Most certainly, but does it ever feel good out there now. I guess that's why God made Spring after Winter - if it were always mid 70's and sunny we'd never appreciate it. So easy to take things for granted, but not today! No sir, I was loving every single sunny, sweaty step. And as Buffet sang, "I need time for to play!"Danny Haralson2010-03-08T17:50:00Zhttp://blog.rununiversity.com/2010/03/08/profiles-in-courage.aspx?ref=rssI could write a book, John f. Kennedy (yep, him) already took this title. I've worked some amazing people and seen some amazing races and finishes despite the odds: I've had a stroke victim run a 10K, a double lung transplant complete a half marathon, my wife several times with several injuries; people who used running as their hope, their strength and their anchor. People who used their shoes as wings to lift them above obstacles and barriers that would crush others. Saturday I was in Albany Ga to run the last 8 miles of the Snickers Marathon with one of my athlete's who, in all honesty, had the worst week of their life...High pressure job (high profile too) with project culmination on Friday (the day before), the Sunday before in ER dehydrated and bad sick with the stomach flu! Say, none of y'all ratted on me for peeling that churches wall paper when I got sick did you? Just checking. Either of those alone (job stress OR terrible illness) is enough to cripple a marathon; then mid-week a personal crisis created by an incredibly selfish person reared it's head. Now we're hurting physically, stress-fully and emotionally. When you train for a marathon you can only control certain things, you cannot control the weather and 'life' circumstances. You train for, you prepare for what you CAN control and go from there. We got to mile 22, I was a few feet ahead pacing and heard my name, "Danny, that's it, I'm done. Mentally I'm exhausted." So we backed our pace down and I waited about a mile then mentioned that we still had our goal time within reach - and I did that in case it was just a bad patch; we all have those in a marathon and sometimes they are temporary and sometimes.... so there around mile 23 I tested the water but the look in the eyes, and a head shake told me all I needed to know. So we held our new pace and cruised on in, still having a PR and knowing that had circumstances beyond control had been in our favor, it would have been a MAGNIFICENT day. I say that because, it was still a great day; you don't have to win to be a winner. It's sort of a personal George Gipp speech, you know it's going to be a tough day, people close to you think you're crazy to try - but you know, you KNOW that you have to run! You have put in the hours, the runs in the cold, the heat, you weathered injuries, mile repeats, hill runs. You did all that and in the end, selfish people, germs, and well, life. But, deep inside, these bad circumstances are NOT going to stop you, so you run. You do your best and by finishing, by DARING to finish you win! It wasn't easy: "I've got to go, Rock. It's all right. I'm not afraid. Some time, Rock, when the team is up against it, when things are wrong and the breaks are beating the boys, ask them to go in there with all they've got and win just one for the Gipper. I don't know where I'll be then, Rock. But I'll know about it, and I'll be happy." Well, I know where I was; and I watched as my athlete, my friend and on this day, my hero crossed the line and I did shed a tear.Danny Haralson2010-03-08T17:10:00Zhttp://blog.rununiversity.com/2010/03/03/everybody-was-kung-fu-fighting.aspx?ref=rssLittle bit of this n that today; my legs are still feeling Saturday's run! Of course I ran trails Sunday, taught 2 cycle classes Monday, rested Tuesday and run 10 miles today with 4 X 1 mile repeats, so maybe a little tired is okay. Read an interesting article on 'mentally' getting through a race (could be applied to a run) and the 'result' did not surprise me one bit. There are 4 methods, if you will: 1)Internal Association 2) Internal Dis-association 3)External Association 4)External Dis-association. I'm only going to discuss #'s 1 and 4 because #1 - Internal Association is what the majority of runners do - internally continue to gauge how they feel, what hurts, am I tired, thirsty, shorten my stride, lengthen my stride - almost like checking all the gauges in the cockpit continually. The result (of the runners studied) was a)this is what the majority of runners do and b)it negatively affects performance whereas fewer runners used 'External Dis-association': Great day, beautiful sky, gorgeous architecture, Oo, she's got nice legs, can't believe he wore those...what, Dolfin shorts from 1968. Using external 'stimuli' if you will, to 'dis-associate' how you feel ( as in 'distract' you) as you run. Brilliant! The runners that did that finished more in line with their goal times. Makes sense to me, if you sit in the Dr.'s waiting room and stare at your watch to see each...second....tick.....by...a minute will seem like an hour. But if you bring something to read, grab a magazine or use something to divert your attention, time passes (seemingly) more quickly. Just who does these studies? If you've trained for your event, you ARE prepared, and you can enjoy the surroundings then chances are you will have a great day. If your training suffered, or you put too much pressure on this one race, then you have created additional obstacles. The 'marathon' is in the training! Do the work, and the event will come to you (Dan's Book of Running Zen.....do NOT 'be the shoe', rather 'be the day'....). Ever see Kung Fu Panda? You should, I won't give it all away, but when he (Po, Kung Fu Panda), finds out from his dad that the 'secret' ingredient in his noodle sauce is that there is no secret ingredient, it is a lesson for us all. "To make something special, you just have to BELIEVE that it's special." Then of course there's the whole 'golden scroll' thing, so you still have to watch it....rent it, kinda fun. Good message - just believe that you're special and you are. Then when you BELIEVE that you are 'that' special, training, running and doing what you HAVE to do to reach your goals becomes natural. It's simply 'what you do'. You ARE special, you don't need me to tell you that; but you do need to tell yourself. Go ahead, it's okay, you are....Last thought along these lines, when people ask me about running and I tell them I get up most days at 5:00 to go run they'll say,"I can't imagine doing that." I simply reply, I can't imagine NOT doing it." "I'm not a big fat Panda; I'm THE big fat Panda." Danny Haralson2010-03-03T17:43:00Zhttp://blog.rununiversity.com/2010/03/01/hotty-toddy.aspx?ref=rssStill not sure what that means, but hey, I'm an Alabama fan and I don't get Rammer Jammer either so there....anyway, ran the Oxford 'Run4Hope' Half Marathon and who knew that 'Oxford' loosely translated from old Yiddish pig Latin with a Greek derivative means 'hilly as all get out'? As Yosemite Sam would say, "Great horny toads!" (Warner Bros/Bugs Bunny reference). It was one tough race! Well done, beautiful, organized, good post race - but as they say in the country it 'weren't no walk in the park.' I managed a 1:51 and pretty much lost the last 90 seconds on miles 11 - 12 (I was tired)and the last half mile was up hill - if you run in Birmingham think Hollywood (the road from Mt. Brook Starbucks) up to Express Oil Change (and over 280)....yeah, I ran it but it was more the 'Danny Shuffle' which is about the same speed as the Electric Slide. So, my plan to run under 1:50 didn't happen. That's okay, it was meant to be a faster than pace run anyway. Ran trails yesterday afternoon in preparation for the Oak Mountain 50K +, and after some R&R I'll gear back up for St. Louis. My diet was blown to smithereens (what's a 'smithereen(s)' anyway and how bad are they blown up?) in Oxford, but the great thing about trying to improve is that you can ALWAYS get back on that horse. Still hanging just under <170, hopig to have been at 165 by now but I know I'm at a weight set point and if I just keep on 'keeping on' the weight will drop till I get where I want to be. That's the name of the game, manage your setbacks and keep on keeping on. Truthfully, I knew I'd be 'setting back' because we were on a trip, and all work and no play makes Jack (and Dan) a dull boy. The trail run was fun though my legs were a little sore, they'll be even more sore after 2 Cycle classes today (I agreed to 'substitute', penance for my mis-deeds over the weekend). I've often told the story of Mel Fisher who found the 'Holy Grail' of treasure ship-wrecks after some 15 years of searching. Each day he would walk up on the deck, smell the salt air, survey the vast ocean and announce to the crew, "Today's the day!" You know what? One day it was. They have to date salvaged hundreds of millions of dollars worth of gold, silver, jewels and more. I still have my goals, I had a good race and run this weekend and today I'm back in the training saddle with my goals firmly in my grasp..."Today IS the day."Danny Haralson2010-03-01T19:30:00Zhttp://blog.rununiversity.com/2010/02/23/onward-and-upward.aspx?ref=rssLook for a re-designed and more interactive Run University website thanks to the new webmaster and host Webmaster Stephen...sort of has the hip-hop twang to it (can hip-hop have a twang?) Webmaster Stephen and Runmaster Dan - kickin it NEW school. You know, sometimes even I wonder about me....The Spring Edition (I love Spring)of Running 101 Couch to 5K will kick off March 13 11:00 at the Trak Shak in Homewood, with the first run Monday the 15th - Target race UAB's Dollars for Scholars - a really fun 5K and 10K. Ran this morning with Nicole the Indomitable - mile repeats. Neither (how come people say NYE-ther when it's spelled nee-ther? Oh well)of us could quite hit the prescribed pace.We were at 'closest' 20 seconds too fast and at worst 45 seconds too fast. Normally I would worry about that, but much like the Irrepressible Kristie (like this new nickname thing, huh?) as long as they hit splits faster (as opposed to falling off pace) and stay consistent I'm not too worried. I do set the bar low (low as in attainable) so that when race days comes the miles in the marathon seem easy, almost slow compared to the work they put in. The bad news is we never did get a sense of pace and I'd still like that to happen. There are always the 'unforeseen circumstances' but if all goes according to Hoyle I am completely confident these 2 ladies, these 2 ATHLETES, will hit their times. As we ran we talked about a motivational speaker, Dr. Kevin Elko that I recently became aware (since one of my guys compared me to him) and who the Indomitable One really likes - he made an observation once that some people (and I'm paraphrasing for my own purposes) have to 'see to believe' while to others 'believing IS seeing'. If you watched any of Lindsay Vonn's pre-race ritual (heck I could watch her eat cheese toast) she would 'visualize' the course moving her hands as if through the gates. Believe that you will be successful and you will, if you believe it you'll put the work in. I train several people individually and they put the work in and ALL have hit PR's, have toned, tightened, and gotten stronger (depending on the individual goals). But the Irrepressible, Indomitable, Christie the Determined, and Misty the Achiever have put in some time and effort, the believed that if they 'did' they would SEE the results. Much like the quote, "some people see things as they are and ask "why"; I see things that never were and ask "why not." Keep your goals, believe in them - if you're thinking about running and the C25K - BELIEVE! See it, you CAN do it! If you can run from the couch to the refrigerator, you can build to a 5K! But if you just sit there waiting for the weight to fall off and your legs to start doing the 'runner's 2 step'....you'll be there asking 'why' forever....Believe it and you WILL see it!Danny Haralson2010-02-23T21:38:00Zhttp://blog.rununiversity.com/2010/02/22/it-was-30-years-ago-today.aspx?ref=rssSgt Pepper taught us how to play.....Actually, it was 20 years ago (per the lyrics); THIRTY years ago was the 'Miracle on Ice'. As so many remember sad events i.e. the JFK assassination, many too remember THAT day. The equivalent of a college all start team beating the Super Bowl Champs - if the Super Bowl Champion team were the best players in the NATION! Many forget that this was just a semi-final game and the US went on to defeat Finland for the gold. The Finnish game was almost anti-climatic because the US team came to BELIEVE in the game against the USSR (Russia for you young whipper-snappers, when Russia (USSR) was the whole dang continent! The team to this day credits Coach Herb Brooks for helping them to 'believe'. Also, until late in the 3rd period there wasn't much to cheer about. Then the US team took the lead, much like when we START training or begin to run, there's not much to get excited about. But then our confidence grows as the runs go by; as the minutes, then seconds ticked by the US team could 'feel' victory while the Russians felt only desperation. We continue to run, to train, we get leaner, stronger, gain experience and yes, confidence much like the US team as they (and goalie Jim Craig) fought off shot after desperate shot. Then when your event comes you are ready to face it head on, much like the US team now full of confidence, did as the faced a Finnish team and won gold. Do YOU believe in miracles? It's been said "the will to win is nothing without the will to prepare", and those words echo throughout the USA hockey team of 30 years ago and your training now. They practiced and practiced and practiced, just as some of your runs MAY 'seem' tedious, some of their practices were. But what counts is the FINAL result! Today a guy told me he ran with 2 of the ladies I trained to run a Half and they ran 12 miles. He said he'd never run over 5 and he was a hurting cowboy! I had to smile and just listen - he didn't think their work was such a big deal - till he attempted it. Hmm, pretty big deal, especially when you can't walk and you're chewing Advil like mints! Gave all new meaing to the phrase, "Run like a girl", he couldn't. You train and prepare and believe and then, POOF, your miracle happens! Not overnight, not in a flash, but at a finish line that you forged the path to. You can do this, whatever it is you're dreaming of - pick the goal, DO THE TRAINING, and believe in yourself....to paraphrase a baseball movie, "If you believe it, it will come." Yesterday, sore legs and all we took off for an afternoon trail run at Oak Mtn. The stupid back gate is still closed (till March 1) so we started a little later than planned, and it was a blessing! The trails were quiet, and the woods were beautiful. We ran an out and back and on the way back we rounded a hillside and the sky was ablaze with color from the setting sun. We'd had it all, warmer weather, the trails to our self, and finished running into a glorious sunset....."Do you believe in miracles??? YES!" Al Michael's, unscripted and unrehearsed...find your miracle.Danny Haralson2010-02-22T20:05:00Zhttp://blog.rununiversity.com/2010/02/21/its-about-dang-time.aspx?ref=rssWhat a beatutiful day! I've whined so much about the weather I need to give some 'big ups' to Mother Nature for yesterday (and fingers crossed) today. Ran 21 miles yesterday in 2:56; not sure where that came from but it was pretty exciting! Weather was great, legs felt terrific (past tense, they have a few choice words for me now), and a pretty strong confidence builder. KDS needed the last 5 at pace but instead did the whole run at pace - pretty impressive. I've got a few more long runs to do in preparation for the Oak Mountain 50+ (it's supposed to be a 50K, but really about 2 miles longer than than)followed by the Go! ST Louis Marathon - still up in the air if I'll do that for time. It'll pretty much dpend on how I feel after Oak Mtn 50+. The distance isn't near as daunting as the terrain....it's fun, it's beautiful but also close to a mile of elevation change - translation: It's a bad mamma jamma! Sometimes the hardest thing to is keep the head on straight when 'real life' tosses a few hand grenades and you let yourself get down in the dumps. Sometimes it's not life, rather friends, family or the one's 'closest' to you. Sometimes we can snap right out of it, sometimes it takes a few days and sometimes running is the only escape. It reminds me our imagination when we were kids, how we could magically transport ourselves to another place or time. Sometimes growing older (notice I did NOT say 'growing up') isn't all it's cracked up to be. With Oak Mtn looming I think I'll magically transport myself to some trails this afternoon, it'll be slow but it will also be quiet and the trails are always a good place to use your imagination to make things happier for a little while. Running trails is a good place to 'forget'.Danny Haralson2010-02-21T13:19:00Zhttp://blog.rununiversity.com/2010/02/17/manly-yes-but-i-like-it-too.aspx?ref=rssIrish Spring commercial - you had to be there. Today was the 'Manly Man's Hill Run'...we have the 'Hill Run' and the 'Manly Man's Hill Run' named some time ago when Bill (now stationed in Charlotte in JAG Corp) and Alan (a terrific athlete and Vestavia (I think) firefighter, decided to extend the Hill Run (consists of 'parts of' Mercedes Course years 1 & 2 and Key Circle (uphill both ways) as well as the 3 Sisters backwards and from Highland UP Arlington, yep it's a 'good un'. Ran it with KDS and you know, that girl can talk just like a sailor when she's going up hill! Not that we were trying for pace, but we did complete the run with an 'up-temppo' time. *Shameless plug - KDS had a 10 minute PR in the Half at Mercedes, running strong!) Found out after lunch that my 'better half', the 'wind beneath my wings', the flame under my...never mind, told one of her coaching successes (JA who qualified for Boston at Mercedes and I call that successful) about it. It IS the perfect Boston training route; but I might have let her revel in her BQ a little longer before telling her she was going to die. I've heard it said that if a route or a hill has a name, then chances are it's a pretty tough course and that makes sense to me. Manly Man's is pretty apt, it's tough, but not 'killer'. Similar to beef jerky, I wouldn't want it every day. But hills are important, either Bill Rogers or Frank Shorter said hills are "speed work in disuise". Done properly (what's proper? Don't die before the top...)you can't help but get stronger, more efficient and faster from a steady diet of hills - sort of like beef jerky and your digestive tract. Toss some hills in there for some variety and when you want some beef jerky, let me know and we'll run Manly Man's....again.Danny Haralson2010-02-17T21:29:00Zhttp://blog.rununiversity.com/2010/02/16/nordic-combined-cross-golf-course-runningfor-the-gold.aspx?ref=rssWhew! Talk about your bitter cold, this morning was brutal. However I was up at 5:00 ready to go with my running buds when they (after much early morning deliberation)decided to bag it. I went on (had to really, had to meet a lady I train personally at Snap Fitness to work her out) and it WAS tough. The sun peeking over the mountain caught my eye and as I glanced in that direction, the snow covering golf course really grabbed me, so I U-turned and over the fence into the forbidden territory I went. It was SO much fun! I ran through the driving range, up hill and down then looped back around before heading back to the car. There were even a few ducks in the pond. You could tell the cold weather had them depressed because they were really down in the mouth. I can't call it a gold medal moment, but it was certainly a gold medal run. Just crunching through the virgin snow as the sun raised its head over the mountain and having no set course to run. THAT was fun! Of course I couldn't feel my fingers, nose or toes when I finished but today for some reason it was okay. Mercedes Half did not meet my time expectations, but since I was still recovering I'm okay with that. The 5K was a personal success so I'll go with 1 out of 2 goals under the circumstances. Today I didn't even think about how I felt until after my run, so I guess I'm okay. Also hit <168 on the YMCA's Dr. scales (translates to 165 on the home scales)so all in all a good day before lunch. Just a thought for your Lenten Discipline; you know you don't have to GIVE UP something everytime. For a different twist try to commit to 4 or 5 runs per week as opposed to giving up something. You can use that time to interact with God, to pray, meditate, relax, or ask Him for His inspiration. It's quality time, each run makes you healthier, reminds you of what a blessing your abilities are, and can put you in a 'prayerful' frame of mind. Lent isn't really all about 'denial', or it's not to me. It's sort of about doing the things you don't really want to do to make you the best 'you'...I know that's not in the Bible (neither is 'Lent'), but it works for me. Think about it.Danny Haralson2010-02-16T17:30:00Zhttp://blog.rununiversity.com/2010/02/15/wowjust-wow.aspx?ref=rssI forget how much joy there is that surrounds a race like Mercedes. My Mercedes group might still be at the post-race party celebrating! I saw smiles a mile wide and tears of joy (which kinda made me well up). There were PR's, and BQ's on a picture perfect day in Birmingham. I'm certain there was disappointment too, but in all honesty I didn't see it. Those I was concerned with did incredibly well. All but one hit or surpassed their goal and that one still ran a quality race, certainly at tempo pace despite her shoe rubbing through her sock and making her heel raw. There is no 'QUIT' in this girl, I know that! The post race was mayhem, but that's the way it should be. I frequently tell my runners that the training is the half marathon/marathon - that's the hard work, the effort, the cold, wet, windy mornings. The pushing through to 10/11/12 or 19/20/21 miles went your friends are sleeping in or eating breakfast....Race day is the celebration of the hard work and it was. I ran the 5K Saturday and decided to run how I felt - pretty sure the mile markers weren't 'exact because my first mile was 7:31, 2nd was 7:54 and 3rd was 7:31 again. But the 'hope' was to hit all sub 8's and race pace averaged to 7:47, so I was pleased. Sunday I decided the same thing; the problem was I felt like 'poo'. Saturday we ran the 5K, left drove to Franklin TN and back straight to a dinner party and home to bed - long day. I felt a little 'queasy' when I first got up, then a little better as the day progressed. I actually felt better the more I ran Sunday, maybe if I'd run the whole marathon I'd be 100%; ehh, probably not. I ran with several friends that I bumped into along the way and had, as the Flintstones used to sing, "a gay old time." I decided long ago that Mercedes is not my day, but my runner's and I feel like a parent at Christmas watching his kids open their presents as they just beam! What a great feeling - got a little melancholy at the post race - saw 2 of my best running friends Al and Kenny who've been with me since my beginning and they (apparently) didn't run - I know Kenny didn't. We've (including Micki) also been with 'Mercedes' since the beginning though I'm no longer involved (sort of kicked to the curb as it were). Al coordinates the pacers and Kenny & Al are the official trainers. Stll remember the first Mercedes when we looked at the course.....Holy Cow! Trust me, you really didn't want to run that. Sort of like Bilbo Baggins memoir, his was 'There and Back again, A Hobbit's Tale' ....ours was Over the Mountain and Back Again (AKA A Marathoners Trail of Tears!). But dammit, we all did it! Great memories when I see old friends and great NEW memories when I see new friends and new runners, a new generation every year. Puts me at a loss for words (I know, I know) and all I can do is shake my head in joy and amazement and say "Wow, just wow!Danny Haralson2010-02-15T13:56:00Zhttp://blog.rununiversity.com/2010/02/12/the-best-laid-plans.aspx?ref=rss of mice and and men often go awry." Well it had to happen, I publicly express my goals and then my lovely wife comes down with a stomach flu. How does that alter my goals? She passes it on to me! I know we're supposed to share, but c'mon. Before I left my house Wednesday I knew it was coming, I had run Wed. morning (as I posted) and with only a sandwich for lunch I should have been hungry, but it sat on my stomach like a brick. Plus I could just 'tell', but I was hoping for different. Note to self - trust your gut feelings! So I ran with the group and about halfway I KNEW, I mean I was getting warning shots across the bow, as it were. Then on the way back I was trying to use the 'positive mental outlook' to make sure I didn't, uh you know. It became apparent that THAT wasn't going to work so for the last 100 yards I did the 'butt clamp shuffle' (c'mon, we've all done it) as the internal alarm system was flashing 'code red' and the countdown was something like a NASA launch.."T MINUS 12 SECONDS AND COUNTING". Thank goodness there was a restroom there; I'm not going to mention the name of the place in case they are still looking for the felon who removed all the wallpaper for a good few days. At leas they won't have to worry about roaches this summer. The next 12 hours weren't pretty, and once I got the flood gates shut I slept like a fat baby. I seldom sleep over 7 hours and when I'm really tired 8 is blessed relief. I slept 11 hours Wednesday night with 2 90 minute naps Friday, man this wiped me out! Now I feel normal except really, really weak so unless I recover super fast tomorrow will be just a Sunday walk in the park with the 'half' much the same pace, I'm afraid. There are times when we have to push ourselves to achieve our goals and times when it's smarter to back up and re-group. Much like when a runner gets injured he/she should think of 'recovery' as a different form of training as opposed to 'woe is me'. I'm smart enough (old enough?) to know there'll be another Mercedes next year. As for my mental outlook, in the words of USMC Gen O. P. Smith as he moved his 20,000 marines to warmth and safety to avoid being surrounded, "Retreat Hell! We're not retreating, we're just advancing in a different direction"! I'm not giving up on my goals, but I do want to avoid a relapse (and so do those who might be running behind me!). So, I'll back it down, recover 100% and target some different races. These were just 'confidence builders' anyway and I'll have the opportunity to get a little stronger. It happens to all of us, but the difference is in how we handle it. I love running so I can be just as happy covering the courses and cheering on others. Watching my C25K folks on Saturday, then my Mercedes group as well as LC, KDS, NCH achieve their goals - well, I really won't have anything to be sad about. When sickness and injuries strike, as they ultimately will, re-set the Ole attitude then attack in a different direction. Make that attitude part of your smart (and total) recovery and your ability will return faster than if you drag it out, and maybe even better.Danny Haralson2010-02-12T14:08:00Zhttp://blog.rununiversity.com/2010/02/10/im-a-man-yes-i-am-and-i-cant-help-but-love-you-so.aspx?ref=rssAhh, the Spencer Davis Group - now THAT'S music - I AM a man because I did 10 X 800's today in the 3:35 range. Never mind the goal pace was 3:40; I was trying to keep up with KDS and LC ("Eye of the tiger Rock, eye of the tiger! Be MORE man than him.....Apollo Creed Rocky 3)who were stepping out! Wait a minute, isn't the coach supposed to be in charge here? An 800 is 2 laps around a regulation track and we had a half lap recovery. 10 of them is a good goal to work up to (start with 4)and have a realistic 'goal' pace that you can hit consistently. Once you can hit 10 X 800 at the pace, then drop it 10 seconds and drop back to 6 and work back up. Good hybrid workout for half and full marathons; the workout is good, difficult without being overly so. What was the killer (and why I'm a man)is the friggin temperature was like Antarctica! Seriously low 20's and windchill between 9 and 12 and whooo, the wind was blowing. Had on tights, a long sleeve shirt AND a vest to break the wind (stop it!), the vest broke the wind, not me. Normally after a bit I'd take the vest off, or at least zip it down a little...nope! Wowser! It was cold - but we did it! For me personally I know it'll take about 6 - 8 weeks for the speed work to start 'seeping' in, and for me to start seeing results, so why put it off? An easy 3 tonight with the C25K group and 9 tomorrow before 'taper time' for this weekend. Danny Haralson2010-02-10T19:03:00Zhttp://blog.rununiversity.com/2010/02/07/fun-city.aspx?ref=rssSince cold and blustery weather seems to be the order of the 'season' here in Cleveland South I won't dwell on that - aside from that I loved yesterday! Started early and got in a total 19.5 miles at a better pace than expected. KDS ran like a champ all things considered (bronchitis/meds/antibiotics) and is (I believe) rounding into form. NCH ran somewhere else for her first 11 miles and then ran and CAUGHT up to us for her final 9 - she is Boston bound for sure barring the unexpected. The 'stars' of the day were (was?) the Mercedes Training group - having gone from walking 1/2 lap and jogging 1/2 lap around a parking lot (1/4 mile)to running a Half Marathon. We then went to ROJO to celebrate and had some laughs and I felt the pride I always feel as I look around at the success stories. Then came home and did nothing the rest of the day, had a quiet night with my mai squeeze and a good movie...ahh, what a day (I know, doesn't take much to make me happy.)! Not going to mention her name (didn't ask her permission), there's a person in our group running her first Half Marathon (after her first 10K)who had cystic fibrosis that culminated in DOUBLE lung transplant and will run the half!!! You want inspiration? If she can do it (and she does it well I might add), I mean it took guts for her to even attempt the 10K,much less the Half - and she WILL do it (she has a 13 mile training run) then what in the world can be holding you back? Courage comes in all sizes and from the most unexpected places. Honestly, there's nothing I can add to that. The KBR 5K is Saturday (formerly BE&K) and I'm going for the modest goal of <24:00. Since my injury and wreck I haven't run a 5K in under 24:00 but my confidence is there. Almost too confident (which is as they say, sooo not me), but I want to keep it under harness so I can run under 1:50 Sunday. 2 goals this weekend on my way to achieving my 'ultimate' time/PR goals for this year. I believe strongly in baby steps when one is chasing rainbows. I think you have to run a marathon to 'finish' before you should chase Boston qualifying. That's me, and many have qualified for Boston their first time, but 'in general' I believe in a test drive. I enjoy the experience of running a marathon and Half - I don't have to race each one. I can be content with the finshers medal as my goal - if I start out with that plan. Conversely If I plan to 'race' I am happy with nothing less than achieving my specfic goal. I encourage people not to indulge in that 'all or nothing' philosophy but it's what I teach, not what I DO. I'm trying dadgummit! Running Mercedes this week - the first 3 rules in the Book of Dan: 1) Honor thy taper (meaning just that! Follow the cut back miles - there's nothing NOW you can do to make your race better, but there's a lot you can do to screw it up!) #2) Nothing new on race day (or the day before - food, shoes, socks,jog bra, shorts,tights...NOTHING. DO what you've done to get to this point. #3) START SLOW! The excitement of the Start line is un paralleled (sometimes the finish line is more relief than 'excitement') and if you get caught up in it and take off to fast the finish line may be a distant dream...start slow and ease into your pace. Gotta go taper now......Danny Haralson2010-02-07T13:56:00Zhttp://blog.rununiversity.com/2010/02/02/lets-face-it-im-bushed-lilli-von-schtupp.aspx?ref=rssFor fans of 'Blazing Saddles' - Running 13 Saturday in cold and wet weather, then 13 again Sunday in just plain ol cold weather wore my happy butt out! On Saturday for about 10 miles I ran with NCH, and she had some lead in her pencil! She was a) motoring and b) wearing me out! It was fun though and I'm having no problem going to sleep at night, that's for sure! I love when people tell me what's wrong with their running and how they are going to fix it - At the 'Y' yesterday I saw a lady who was going to 'fix' her running, tired of being injured (though as far as I know she only runs on a treadmill), she had on those 'next to barefoot' shoes (more like moccasins or slippers) with toes in them and she jumped on the treadmill. Well she didn't ask me so I didn't offer, but you could hear AND see her problem; she's a side/toe/heel striker in that order and her arms were all over the place. Another Personal Trainer was standing there with me (I jokingly referred to her footwear when she came in and he heard the 'conversation') and HE correctly identified her immediate problems. Apparently this 'Born to Run' book (which is quite good) and the notoriety a few barefoot runners are getting is creating this 'back to basics' idea for some people. Okay - not a bad thought, but the Indians that run barefoot or in minimal footwear were RAISED that way, doing it all their life. Their bodies are trained that way, we're not. We all have our own distinctive style of running and the more fluid it is the less likely we are to suffer injury (when we train 'smart'). Some of us have a 'less than fluid' style of running and can be prone to injury. The 'cure' isn't to go out and start running in sock feet (can you say 'bonehead'?), it is to have our form looked at (use a building with big windows if you don't want a coach or someone else's opinion)and then use drills and strengthening to 'correct' the imbalances. Is it an over night cure? Nope, is it effective AND permanent? Yep - I think the reason that's such a difficult concept to grasp is because 1)we have this microwave, drive through, gotta have it NOW society and the fact that it takes TIME bothers some people. They want to buy a shoe, or take a pill or whatever is instant, and poof! It's fixed. 2) some people already (ahem) know too much to use a coach (that's sarcasm you hear dripping from my keyboard). Makes perfect sense, I mean you don't go to the Dr. when you're sick, you treat yourself. Don't go to the dentist for a tooth-ache or call a plumber for a leak, just fix it yourself. Like the old saying about about lawyers; a lawyer who represents himself has a fool for a client. Let a fresh pair of eyes take a look, especially if you are CHRONICALLY injured, just a thought, now...back to the lady on the treadmill - in 20 minutes with a good (GOOD) coach or physical therapist who knows about running she could have been 'diagnosed', given some exercises and drills and if done consistently, over time, run injury free! There is NO shortcut, now all that being said, I do believe in a back to basics approach in footwear. For running shoes, start with your basic cushion, neutral shoes. Then add a stabilizing insert if needed, THEN go to a stability shoe, THEN a motion control. Build from ground UP instead of too much and back it down. Now, I don't sell shoes for a living, but I do help solve aches and pains and I know what I know (and see); that's just my .02 worth. CAVEAT: I have great friends who own and work in a running shoe store and they are as conscientious as ANYONE out there, so I trust their advice...but there are others NOT so, um, dedicated that go overboard. Wow, spent way too much time on that, so we'll close for now and talk about the Half Marathon and speed next time....Danny Haralson2010-02-02T14:11:00Zhttp://blog.rununiversity.com/2010/01/27/like-diamonds-sparkling-on-a-pond-at-night.aspx?ref=rssThat's what we saw yesterday as we took off on our 6 mile run as the group winds down to Mercedes. They weren't happy (hey, I didn't take them on the Hill Run!)because we had to run up to Argyle to make the 5 mile Sunrise Run a 6 mile run - so while we were there I took them on a detour (another small hill) that overlooks all of Jones Valley (Birmingham 'proper' below); absolutely spectacular! Then we went on our merry way, a really good run that got started GREAT! Today was Boot Camp then a 6 mile run downtown which never gets old. Just an easy paced run with KZ who'll do her first Half in 3 weeks. It's time to start my nagging, uh reminding of the 2 cardinal rules of running ANY race - 1) Start slow and 2) nothing new on race day. #1 - there's 2 or 3 (or 20 depending on the race you do) THOUSAND people waiting on the start gun and that enthusiasm is infectious! As the crowd's energy bolts through the runners, the runners bolt for a mile or 2 usually 1 minute or more FASTER than their goal pace. What's the harm, eh? Well, you cranked up your metabolism, it starts sending out energy (fuel that you'll need later) in higher quantities than normal because it thinks your going faster than normal, or faster than goal pace. So when your calves cramp at the 3/4 mark or you can't run,or can barely run, it's because you went out too fast...pace your run, run your pace. Those who fail to plan plan to fail...I got a million of 'em. And 2) nothing new - that's basic common sense! The last place you want to find out that something (new) you ate (like GU for the first time in a race) gives you uh, gastrointestinal distress is in front of a thousand other runners. In my years of coaching I've only had ONE person not finish a race they started, ONE! Cause that person wore new shorts, yep, something new....They bunched and chafed SO BAD that the person dropped out. Not shorts, shoes, socks, jog bra, shirt, jock...NOTHING. Mile 3 is a bad place to find out your jog bra rubs your under arm and you have to run with one wing out for X miles. Eat what you've been eating the night before and the morning of..nothing new...Nothing is an ALL INCLUSIVE word! Got on the scales today (forgot Friday) 169 - satisfied, but not 'pleased'. This weekend will be 13 on Saturday (easy) then 21 on Sunday with the last 6 'up tempo'. By mixing in my hill runs/repeats and interval work there's some variety in my runs which is amping up my metabolism. Good thing cause I'm not cutting back on my Well, maybe a little. The continued variety of intensity and distances combined with my 'own design' core work (I drink a 6 pack,might as well have one too, huh? Well, TRY!), I think will melt the excess off and if my speed (speed being a relative term) continues to return then I'll be back to racing and running strong! So here's the 2 main goals....a new PR in the Half (current 1:37) and <3:30 marathon. Consistent <21:00 5K's and <44:00 10k's, but they aren't really my favorite distances - I think the Half is my Big Kahuna so that's the plan, Stan. Weight <165 consistently, <1:37 Half...those are the biggies..Oh, and to expand the Run University coaching - individual and group - I feel like Patton as he surveyed the wreckage of a battle field, "I love it, God help me I do love it so." I love seeing people reach and achieve, God help me, I do love it so.Danny Haralson2010-01-27T17:42:00Zhttp://blog.rununiversity.com/2010/01/24/some-days-youre-the-fire-hydrant-some-days-youre-the-dog-when-given-a-choice.aspx?ref=rssBe the dog! Attitude has so much to do with your (perceived) running success. Friday night was the Birmingham Track Club Party so I KNEW I would over indulge on the beer, not that great for you health-wise food, stay up late and most likely on my feet too much - I mean a man's gotta bust a move right..that's just how I roll. Deep in my 'id' was buried the knowledge that I had a 10 mile run today (was smart enough not plan a longer one) so I wisely (VERY unusual for me) kept myself in check. Started out easy Saturday morning, but as the miles went by I got into an up tempo groove and decided to run with it (pun intended). It felt great. Oddly enough for me, my legs were great, but my 'wind' suffered. Tells we what I've got to work on. The aerobic engine is not where it needs to be - while the chassis, is a little long in the tooth (that means old)it's holding up well. That's okay, I've been on the track and doing hills, so it's coming. I'm constantly amazed at folks who've been inactive FOR YEARS, or running at the same pace who think that starting a program or starting to work harder should yield instant results. Comparatively speaking the results ARE fast - you can reverse 10 years of being a lard butt with 6 months (give or take) of regular running. No matter the time frame or goal it takes time for the body to adapt - adapt it will however that's why patience AND perseverance are so important regardless of your goals. Saturday, the harder I ran the better I felt and it's a great feeling, one I hadn't felt in a while. Like I said in an earlier post, NCH, KDS, LSC have inspired (and ARE inspiring) me to work harder and though it's not quite where I want to be YET; mentally I am LOVING it. I AM the dog! How are those goals/resolutions coming? If you've already given up, then they didn't meant that much to you to start with. If you think you've 'blown it', you're wrong. Go run this afternoon, first thing in the morning, GET BACK TO IT! You can ALWAYS start back up! You can NOT change the past, but you can AFFECT the future! You may have to set a new time line, but so what? Break your goals down into bite size pieces and keep on keeping on. Looking to run 5K/10k? Follow my program, but mentally, for you, break it down. The first week's goal is to complete the first week - week 2 celebrate the new distances, same with week 3 & 4. Same for the Half Marathon and Marathon, use the REAR view mirror, look at what you DID, each week; be proud of yourself for it, attack the new week one day at a time. Small bites! Trying to get faster? Measure your progress in seconds, if it's minutes - even better! To get 'better' running you're trying to improve your aerobic engine...your cardio/pulmonary system. The better it operates, the faster you go. You want your body and core strong, but not bulky, so workout (or get someone to help you workout or design a workout that understands) you're looking to put a Ferrari engine on a light, strong frame - NOT a Volkswagen, you CAN weigh too little and NOT be strong enough to achieve your goal (you'll also look sickly - blech!). So be smart, find your balance...like Rocky, just go the distance. See yourself as you train making improvements (back ground music....da da ta da da ta DA da ta da....gonna FLY now) and remember how he thought he was gonna puke the first time he ran up the steps...then later how he FLEW up them! That's YOU, that's me. His goal was to go the distance - "No one's ever gone the distance with Creed." Not win the fight, go the distance. He knew he didn't have to win to be a winner...Us either, go the distance. Are you better than you were 2 weeks ago? You are winning! Even if it's to qualify for Boston - run your plan, work hard, FEEL yourself getting better, stronger - run by run...Man, I'm getting fired up myself! BE THE DOG! Danny Haralson2010-01-24T16:43:00Zhttp://blog.rununiversity.com/2010/01/20/the-weather-is-here-wish-you-were-beautiful.aspx?ref=rssRan 5 yesterday at noon-ish and the weather was like a revelation! You kiddin me? Wow! I was wearing just a shirt and shorts and I felt naked! Hadn't had that few clothes on to run in for a while! (Lewis Grizzard said that when you're 'naked' you have no clothes on, but when you're nekked, you have no clothes on AND you're up to something). Today was a 9 mile run with LC and KDS with hills; we ran about 4 over some rolling hills then did hill repeats downtown on the viaducts with a nice cool down heading back to the cars. Again, great weather! Followed that with 5 easy hooking up with KZ for a quality 14 miler today - did I mention how nice the weather was? Signed up for the St. Louis Marathon (early April) and 2 weeks later will be running Nashville's Country Music Half with my daughter-in-law (really good runner), my niece, and my nephew - not my favorite race but the kids will make it fun plus we'll have a post race cook out and probably, just maybe a beer or 8. Just committed to take the Running 101 Couch to 5K program to Fort Walton - the main competition there has a similar program but charges $250.00!!!! Me thinks I can raise my price a bit...I choked when I read that! It'll be an experiment and what's the worst that can happen? I'LL BE AT THE BEACH!!!!!! I know we have many football fans who either love Alabama or hate 'em, but you can't argue with Saban's success. The more I read about how the players he did NOT recruit bought into his program, the more impressed I am. So remove any collegiate prejudices you have and look into this - you have a goal to run a distance OR a certain distance for time. It's like the off season program, weight lifting and running to a) get in shape b) improve your fitness and strength...if you do that thetn at practice do the 'little' things technique wise, practice hard and in the game never give up and paly every down hard you'll be successful. Similar to the Samurai: nnow I'm lukewarm about Tom Cruise, but I did enjoy 'The Last Samurai'. In the movie they depict how they practiced and how meticulously they worked on their individual 'skill'. When Nathan Algren (Cruise) embraces the culture he was hired to destroy, he becomes not only a complete soldier, but a complete person. I love running for fun, but when you also enjoy setting and meeting goals, then you must adopt your 'process' and then it's like what Coach Saban preaches; what The Last Samurai pictures. You have to do the runs, the hard ones when you don't feel like it (KDS, if you read this...proud of you!), eat smart (it's the fuel you're giving your body to run on), core work to be strong, efficient, and run more easily...so forth and so on. It IS a process, a method that if you address and do the 'little things', they'll add up to one big thing: SUCCESS! There are no short cuts to success. Others may make it seem like it because of their natural talent - but they aren't YOU! And the ONLY competition you have REALLY is the person YOU WERE 2 weeks ago! It's being the best YOU can be...now get out there, enjoy this weather and kick it!Danny Haralson2010-01-20T17:14:00Zhttp://blog.rununiversity.com/2010/01/18/when-the-red-red-robin-comes-bob-bob-bobbin-along.aspx?ref=rssI will be very happy because that will mean 'Spring' is near. Saturday's 12 miler was fun, I started out the door in a long sleeve, then went back in (happily)to put on short sleeves. Sadly, that was the high for the day, oh well. The 12 went well, my legs lasted until mile 8 or 9 before they started begging for mercy. The last few miles were not easy. Sunday I had back to back cycle classes (I am living proof that God has a sense of humor)and my poor pups were barking at me! Post Cycle beer and pizza provided the relief I needed, though it shot my target caloric intake plan to pieces. Ah, the great thing is when you fall off the wagon, if you are determined enough, you can climb right back on! too many folks say, "I blew it, forget it." And they do, however, if your goals are really important to you, get back in the saddle (wagon/saddle mixing metaphors left and right here)and start back. It's better than quitting, detours are just that, detours, you get back on course, but quitting is forever. Had an easy 4 with AZ today, love her progress then an 'uptempo' 5.5 with KDS. When that girl has something on her mind, she will step out. Tomorrow starts Runners Boot Camp and I'm ready, I hope they are. Newsletter goes out today with injury, training, and goal setting info - I'll drop some of it in the blog later, probably start with goal setting and achieving, then the other stuff. Great weather today, so I better enjoy it....stay thirsty my friends.Danny Haralson2010-01-18T16:54:00Zhttp://blog.rununiversity.com/2010/01/14/couple-of-other-thoughts.aspx?ref=rssRunner's Boot Camp - next Tuesday 5:30 Mt. Brook YMCA - Tues/Thu week 1, MWF week 2, the MWF week 3 (Feb 1/3/5) - non-members $150.00, members (of Y) $125.00. We'll cover core (you'll have some sore...uh 'cut' abs), form, and efficiency. It's fun and challenging - we'll do drills and exercises designed to increase strength and efficiency. You'll love it! Tuesday - rain or shine in the gym - 5:30 a.m sharp! Not for beginners...Also Feb 27th Oxford Ms. has a new Half Marathon - we'll run through the campus, pass Faulkner's house (if you have to ask 'who's Faulkner' I can't help you), rolling course, it has some hills, then post race party. We're staying at the host hotel then partying 'on the square' that night...look at the website - looks cool to me and a great cause. It's not New Orleans, but this race has potential (ever been to a college town that WASN'T fun?) My next newsletter, which will go out tomorrow will have the above info and 2 articles: 1 on goals. How to make them, then more importantly how to achieve them - give some purpose to your runs: for ex. running to lose weight? Then target a race, make the race a priority and as you train (with a purpose) you'll lose weight as a side benefit - and accepting your body's limitations...critical to running injury free....See you real soon! K E Y...Why? Oh, forget it!Danny Haralson2010-01-14T19:28:00Zhttp://blog.rununiversity.com/2010/01/14/m--i--c-see-you-real-soon-k--e--y-why-because-we-love-you--m--o--u--s--e.aspx?ref=rssI know it was cold in Birmingham, that happens, but we were in Central FL for crying out loud! Okay, this is a 'running blog'(pretty much), so I won't do a review of the whole Disney (ahem) experience - suffice it to say I felt more 'magic' after 2 beers or when my wife got out of the shower (in the shower too!)than roaming the Magic Kingdom. ANYWAY ! Big shout out to Shannon who really put the 'magic' in our trip, her planning and expertise shows once again why friends are the best 'magic' in the world. The Expo: pretty good, not a lot real 'deals' but some quality stuff and a lot of it 15 - 20% off. This does NOT include the Disney paraphernalia - which was GONE! These people bought Disney stuff (Marathon, Half Marathon, Goofy Challenge AKA The Race and a Half) like it was going out of style, and it was NOT cheap. Anyway, we did buy a couple of hats due to the weather forecast (sleet and rain for Saturday during the Half), picked up our packets and went on our merry way. First off, if I haven't told you, these races are EXPENSIVE - I mean like entry fees, WOWSER...The Goofy Challenge is $285.00 per person. That's like a $185.00 marathon and $100.00 Half - we did get a shirt for each race. Saturday morning, sleet mixed with rain, wind chill in the mid-teens...ideal conditions (right!). The race starts at 5:40 a.m. but you MUST be on the bus to the start NLT 4:00 - that's 3:00 for us Central time peeps. So we're up at 3:00 EST so I can have my coffee and we do our pre-race ritual. I forget to put the coffee in the maker so I have hot water at 3:10 - not a great start. We then gather all our stuff up (I mean race clothes, throw away clothes, post race clothes...stuff) and head out to the bus. I luckily had bought us 'Race Retreat' tickets which are like VIP tickets so we had a tent (dry, warm) to hang out in pre-race with our own bag check and restrooms. Valuable in a race of thousands - at first I thought it was expensive, but that was relative (hmmm, stand out in a parking lot in the sleet, wind, and bone chilling weather for an hour OR.... no brain-er). We line up, Danny has forgotten his throw away extra layer, had hot water, and is in a FOUL mood. Gun goes off and we run down Disney 'highways' for 6 miles before we even 'sniff' the Magic Kingdom. I mean nothing - kudos to the marching band and few spectators, the conditions were brutal! Danny's still grouchy. We get into the Magic Kingdom, around mile 8ish, and it is gorgeous, absolutely stunning. It's all lit up (still dark - yep 8 miles into a race and it's STILL DARK!!!!), but the buildings are lit, Christmas stuff is still up and lit, just a blaze of colors and lights; then I have a 'come to Danny' meeting with myself, quit being an ass, and enjoy the beauty of the day. It ain't the best conditions, but it is thrilling and can be made more so if I'll just let it come to me. We all have a choice how we handle stuff and I was going against all I say and try to stand for. The beauty of 'attitude' is, when we decide to change it - we can, and I did. The switch was 'flipped', I apologized to my wife, and began to feel like a kid again! Of course I still have a picture of me as a kid with a Davy Crockett hat on, I remember Spin and Marty, the original Mickey Mouse Club (Annette Funicello before puberty with Sissy and Cubby; but I still think the Half Marathon was over rated. We loop back to EPCOT, run through a little of it and finish. We get a Donald Duck medal (still looking for Daisy), it's big, it's gaudy, it's cool - worth keeping.. We ran slow and easy to save our legs for the next day. Hats were a smart purchase to keep sleet/rain out of our eyes. So we hang out, put on dry clothes and head back to the hotel. Had to wait 30 minutes on a bus back (this was a cluster.....)but then hot showers and we're good to go. Fast forward to Sunday - supposed to hook up with Meredith but our bus driver went to the Grandpa Jones school of driving and it takes us an HOUR to get to the start. Good news is the bus was heated, we're sad 'cause we're gonna miss Meredith but she had snuck into the tent and was waiting on us. 9 degree windchill - we head to the start the gun goes off, we're not in our corral (very confusing) we jump a fence or 2 and allof a sudden we're in the 'A' corral...Uh oh. Ehh, what the hell - We loop around 4 miles and we are back at the START...WHAT ?!?!?! Sigh, okay - we go through EPCOT (cool) 6 miles to Magic Kingdom (+/-)oh yeah - Meredith, Danny, and Micki got our picture made in front of the Magic Kingdom (okay, we were goobs, but it was fun!). One of the wicked stepsisters told me to call her (really!) but I didn't get her number; then I thought, do the wicked stepsisters even have phones? Kinda cute though.. Then on to the back roads, and I mean BACK roads! The day is about to get better; the sun is coming up and it's actually 'decent'. We had decided to stop if anyone wanted a pic of anything, time was unimportant, but fun was paramount! Magic Kingdom was cool (in daylight this time) but we didn't see much after that until mile 16 - NOW it gets interesting! We go through Animal Kingdom (surprisingly the most fun to run through, to me), then Hollywood Studios, then the Boardwalk area, onto EPCOT and the Finish. The last 10 miles flew by and truthfully we only began to feel the effects of the Half around mile 17, then about 25, better than I thought. The 3 of us finish like total dorks holding raised hands; having had a ball. Then we collect our 'bling' - 3 medals, big ones and yep, they are cool. Cool enough to do this again? Probably not, but fun being what you make it, we made it fun and believe it or not, Disney was the supporting character.Danny Haralson2010-01-14T17:08:00Zhttp://blog.rununiversity.com/2010/01/06/when-you-wish-upon-a-star.aspx?ref=rssActually I probably won't get to meet MY favorite Disney characters (cue 'Hot for Teacher' as I think of Daisy Duck again); like Dumbo (tough costume), Jiminy Cricket (who else could EVER sing 'When You Wish Upon A Star') Tramp (from 'Lady and the ...'), and Pongo from '101 Dalmatians'. What a great villainess in Cruella DeVille and such a great name, fun song too. Those are the ones I grew up with and can still watch for hours. Is there a more romantic scene ever than when Tramp and Lady are eating spaghetti out side of the 'ristorante' and they accidentally kiss, then he noses the meat ball to here while the 2 guys sing 'Bella Notte'...dang, *sniff* ahem, ANYWAY - So, I guess I'll just have to try to check out Snow White's cleavage as I run by. I actually will taper (okay, not 'taper', how about not run and REST) for 2 days (don't do as I DO, do as I SAY do) which is more than I got for Flying Monkey. KDS and I ran 5 miles this morning with 5 hill repeats as we build up to 10 repeats. Great workout! Dang, it would be fun if I wasn't living in Siberia. Hill repeats are a great 'break' from intervals, they build strength and if the distance is long enough (we went over 200 meters) you get interval 'benefits',plus strength. My heart rate went through the roof. The warm up and cool down was pretty up-tempo as well; I'm thinking it was (warm up) trying to actually warm up and (cool down) was trying to get back to the car before my sweat froze. We'll alternate these with 800's with mile repeats then add some up-tempo long runs. Not going to mention the 'weenie' who slept in....Laura. 'Time' is going to be a rare commodity for about 3 weeks with Boot Camp coming up, Mercedes Half Group, C25K, and my individuals as well. Got on the scales this morning and clocked in at 167! What a shock! I thought 172.5 was a bit heavy - but then I could have just been bloated, retaining water, from that 'time'...you know. I don't put much stock in scales, but sometimes numbers are the only way you can report information. My weight lies somewhere in between I'm sure, but I did smile this morning, came home and ate an orange (80 calories) for breakfast, I'm telling ya, I am serious! Good luck to those running Red Nose Run this weekend...layer, compression and base layer with one or 2 tops! 2 pair of gloves or even better gloves covered with mittens. Cover your ears and if your nose or cheeks get really cold try a slight 'film' of Vaseline over them. May not warm them but it'll keep them from 'chapping'. I'll try to blog from down there but I'm not taking my lap top, but if not I'll take notes. I do know this, gawd that place is expensive! Our tradition is a steak after a marathon and I looked into the (ahem) nicer (as it were) steak restaurants down there and those guys (price wise) make Flemings look like Milo's! Big shout out though to Shannon, one of my favorite people who in all honesty made this possible with her advice and contacts. As Bear Bryant used to say, "She's a good un." Hakuna Matata! Danny Haralson2010-01-06T21:49:00Zhttp://blog.rununiversity.com/2010/01/05/training-for-the-iditarod-in-my-front-yard.aspx?ref=rssMight as well, having Eskimo type weather - hmm, looks like a Williwaw coming in Thursday. I've actually been to Anchorage twice and seen the start line of the Iditarod, on my way to Humpy's Ale House to drink beer post marathon, cause that's how I roll. Come Thursday I'll be in Orlando, where it's still going to be 20 freakin degrees! That's okay, POST Goofy (Goofy Challenge), the temps there are headed to the 70's. Now normally when I run it heads to the 80's on race day, so this'll be different. Ran 16 New Years Day with KDS (froze), ran 4 at an up tempo pace Monday again with KDS (froze),and ran today with KZ another 4 and you know, it wasn't that bad (if you call runnin gin an 8 degree wind chill 'not bad'). Scared to think I'm getting acclimated to this weather, cause heck, I can't acclimate to the 30's much less the 8's! Will do some hills tomorrow with KDS & LC (more cold) then shut it down for Disney, not much of a taper, but 2 days off will be the most I've time off I've had in a while AND I'm NOT racing either; just running so I can take it easy, look around, get some pictures of Danny with Goofy, Danny with Donald, Danny with Pluto...and a bunch with Daisy Duck. Personally I think Daisy Duck is hot (notice she goes 'commando'? That's what I'm TALKING about!). A LOT of pictures with her - hope they're legal. After Disney/Goofy with the great hope that sanity returns to our weather, it'll be time to put the hammer down. Focus turns to Mercedes and a <1:45 Half, working my way back to a PR (<1:36 would be the PR), then a Fall Marathon for time. I weighed in at 172.5 the other day (post holiday, thank you very much) and I plan to weigh 165 by Mercedes and hopefully hold it there. I think that's optimal for me - if you lose too much then you're not strong enough to run the times you want, so 'less' is not always 'more', but balance is. If my times/strength seems to falter well then I'll just 'pork' back up to 168 'ish', "Danny, you need to gain weight", (PLEASE don't throw me in that briar patch!). Pretty sure I've never heard that sentance ("Danny, you need to...."). What else, as I ramble? After Mercedes I'm running the Oxford MS Half Marathon for fun and beer, part of Albany, and I really, really want to do the Oak Mtn 50+ and PowerMan. Those will have to be tentative, depending on knee and if I still have to get it cut on (Calling Dr. Moe, Dr. Curly, Dr. Larry......3 Stooges reference only really cool people will get). So what's the plan? In a nutshell: Hills, intervals, and faster long runs. I have some awesome running/training 'partners' right now that love to train: NCH (she's been on break, but she's back), KDS, and LC. Sometimes even the 'teacher' can learn and these 3 have a love of training that is rubbing off on me. Not sure why it left (the love), who knows, remember I said it was a crap year...or several years...or as my great friend Al pointed out, 9 years (not a new decade yet...details, freaking details!). But what is life without optimism? Those that shoot themselves can never imagine 'things' getting better and even when I'm feeling blue I can't imagine that tomorrow won't be better (cue Little Orphan Annie..."the sun'll come out tomorrow..."). No cognizant thought pattern here, just random stuff from a cold week of running...brain freeze I guess. Stay thirsty my friends....Danny Haralson2010-01-05T19:54:00Zhttp://blog.rununiversity.com/2009/12/30/you-know-im-bad-im-bad-shamo-im-bad.aspx?ref=rssor whatever Michael Jackson was saying.....hit the track for 6 quarters today and not only did I feel pretty darn good, even after 12 miles yesterday, I actually had pretty fair splits. I was holding back, first real interval work since the 'Bad Day at Blackrock' and I had no idea what to expect. Had KDS and LC with me and they lit it up! LC was strong and KDS after fighting a bronchial infection hit her marks which was amazing since whe felt like 'poo' (technical running term for felt like...well, you know). When she gets 100% and focused - LOOK OUT! Had LC (different LC) last night learning to do interval work, and I learned something, standing in the cold, timing, stinks on ice! (obscure Mel Brook reference). So that encouraged me to run today. In all honesty I was apprehensive...what if I had 'lost it'. I understand a lay off and working hard to get back, that's cool, but I've never been through anything like the last 4 months (and God willing, won't again! Now, I'm not big on blowing my own horn (literally and metaphorically - adult themed joke)but today really excited me (in a running/mental/promise sort of way...WHAT is wrong with me today...too many double entendre's). Kind of like the end of a crappy decade (I know, don't ask) and the start of a new one with promise! Of course we (well, I) always meet the New Year with hope, it's my nature - but the last decade has been frought with frustration. So I'm glad to see a new one - it's given me a stronger resolve and more determination. I've kind of run and hid from myself and the promise, the potential I believe I have. I know I preach it all the time (if you know me at all) and that's why I understand those who are 'timid' or apprehensive about reaching out to find out how good they really can be. Well, I've bared enough of my soul...An ambitious start to 2010 is coming...How far can I go? We'll see - But one thing fo sho...after this morning, "you know I'm bad, I'm bad......But they say the sky's the limit And to me that's really true And my friends you have seen nothin' Just wait 'til I get through..." Because I'm bad, I'm moo shoo pork, I'm bad....Danny Haralson2009-12-30T18:41:00Zhttp://blog.rununiversity.com/2009/12/28/the-whole-famdamily--new-couch-to-5krunners-boot-camp-news-and-more.aspx?ref=rssHere's hoping you had a wonderful Christmas or Hanukkah - regardless of your persuasion, Joy is a wonderful feeling. I did my last 20 mile run Saturday before The Goofy Challenge and actually felt okay. Slowly, but surely I'm rounding back into form. Then 'The Family' struck and I mean in-laws, out-laws, kids, grand-kids, dancing bears, harlots....okay, no harlots (would have upped the 'fun' quotient though)and by Sunday night at 8:00 I was gassed! It's that crazy kind of for 3 days I did not spend a minute (except on the long run) alone and it was a blast. This week I'm trying to cram in all the coaching and groups BEFORE Thursday and I'm shutting it down for a long winter's nap. Starting the New Year I have the new edition of Couch to 5K (Info Meeting Jan. 2 at Trak Shak Homewood 9:30, program starts Sunday 4:00 pm at Colonial Bank Bldg (now BB&T) and the day after MLK Jr Day we start Runner's Boot Camp for 3 weeks - killer (Jan 19 & 21 (T/TH) then Jan 25,27,29 (M/W/F) then Feb 1/3/5 (M/W/F)! The last group loved it....8 workouts of core, form,and strength - prepare to be SORE, stronger, know more and have fun. You can e-mail me at danny@rununiversity.com for info...The New Year means new goals...not sure I love the word 'resolutions', that's like "I SWEAR I'm gonna do 'X'" where as when you have a 'goal' you work towards it, you have a plan, you put the plan into action and you start moving in that direction. Goals are just dreams with a plan! I'm one who believes you MUST have a goal. With no goal you just run, then you might run, you might not, you might go long, but probably not and slowly your running diminishes. But with a goal - big or small, fun or action - it's out there. Say for example you plan a trip to the beach and they have a 5K or 10K - not gonna race it, just 'do' it. That's a goal, you still have to 'train' or at least run or you'll die! Then there's time or distance goals that you MUST work towards. I do think you need a break from those every now and again to avoid burn out. Let's say you do Mercedes Half and it's a blast - for about 2 weeks just rest, recover, then run. Then maybe pick a goal - Country Music Half, that's far enough away to rest and recover but close enough to ramp back up pretty quick. If a marathon is your next goal, then look to the Fall, plan it, and set your schedule. Ahhh, a goal...you have a goal, you create or get a plan (schedule) then go to work. At first it's 20 weeks out and seems insurmountable, then it gets closer, but you're stronger, running longer and it IS surmountable, then BOOM, it's showtime. Now apply that tactic to other areas you want to improve - weight loss? Hmm, running does that, simply modify how you eat (reduce your portions), make 'diet' a part of your running training, you'll see and feel the interconnection - again a goal keeps the distance UP. Now, you do have to make changes - if you always do what you've always done, you'll always get what you've always got! but gradual, day by day, week by week...you can do anything for a day, then expand it. Small bites, baby steps - however you want to progress. I like what Tony Robbins says - you CHANGE in an INSTANT, it just takes you a long time to get so fed up you WANT to take action. So what's the goal? Marathon, marathon for time, half marathon, 10K PR...run 100 miles a month, start running what? Intertwine your resolutions/goals - instead of 'losing weight' pick out 2 races and train for them, watch your diet (like good gas in your car vs. crappy gas - how smooth do you want to run) and as you train you BURN calories, the weight comes off. Where as if it's 'just' to lose weight, there's no immediacy of action...but pick a race, which has a finite date! Oh yeah...DEADLINE! I'm formulating mine as we 'speak' and yeah I'm gonna hang mine out there for all to see...well, the legal ones anyway and I'll be honest, it's gonna be an ambitious year to start the decade. 1) is to qualify for Boston again...may not run it, but hell, qualify! 2) Run 2010 miles (it's 2010, a new decade, why not?) 3) Run naked (just wanted to see if you were keeping up) - there's a few more I'll list and show my plan for and where I stand Jan 1. I love goals - so I'll also list some other fun goals. The kind of goals that will not appeal to the left brain runner; so stay tuned. Taper time for Goofy starts NOW!Danny Haralson2009-12-28T20:09:00Zhttp://blog.rununiversity.com/2009/12/20/oh-the-weather-outside-is-frightful.aspx?ref=rssWow, that wind was tough yesterday. When the wind wasn't blowing it really wasn't that bad as long as we were moving. Then we stopped and holy cow, I was shivering like crazy! All in all a good day on the road - did 6 early and had a really good run, kept it easy but not too easy for 6, then looped back around for 9 more and a final 5. The first 15 was really better than I expected, amazing what a difference having a running partner can make. The miles just zip by, then the last 5 alone, in the cold, no one to talk too (cue the Volga Boatmen)an orphan runner drifting along.....nah, not that bad. I'll have one more 20 before the Goofy Challenge and then taper time! I love Christmas, but man going to bed late (later than usual) and getting early (and sometimes with a moderate, um, hangover)can wreak havoc with your training. Still, better than not being invited to parties - great time to see people and visit for a few minutes rather than just wave as you pass with a quick, "how you doin". CL did her first half marathon yesterday and as the younger set says, she ROCKED it! Really proud of her; a classic example of someone who has all the 'tools', but until the dragon was slain still had some doubt. I had no doubt, none, but I couldn't run it for her. She texted and said the race was great and she had fun; THAT makes it all worthwhile! That's the beauty (shameless self plug here) of a well thought out training plan. Especially for the 5K/10K Half Marathon - I believe IF YOU HAVE THE TIME that you go ahead and run the distance, the 3.1/6.2/13.1 - what you gain in confidence is invaluable. And if you have the time why not run a 13 instead of, say, back to back 11's? I just incorporate a 'real' taper week which many don't for the 'half'. Now I'm not saying you have to run the distance to have a quality run in the 5K/10K/half, you certainly don't; but if you have the time available, why not? There's a world of difference in standing on the start line with confidence and standing on the start line hoping. Does it guarantee a great race? No, but I like my odds. It's Christmas week and I'll have some thoughts about 'running' elves and left brain runners over the next few days, then thoughts on the 'new year'. I'll also outline our plans for the Goofy Challenge; for example we 'scored' rooms at the hotel closest to the start (thank you Shannon) and spent the money on the VIP Runner's Package (or whatever it's called) that's available for runners at the start (I think like a warm tent in case it's cold, post race massages - I'll give you a full breakdown....as they say in the country "it weren't cheap"...but what at Disney is?). If you ever do the Little Rock Marathon or Half, which is fun - not a PR course though - they have something similar but at there you also get BEER! Diamond Bear, brewed locally in Little Rock and YUMMY - one of my top 5. I made it a point to drink enough post race to feel as if I got my money's worth. Okay I've sort of (sort of ?) really rambled today. Enjoy the week, Christmas really is magic and it's a great time to look for joy in your life. I remember the words of Carter in the 'Bucket List', "Find the joy in your life" and if it's missing, or there's something you 'want', use this season as the inspiration to look for it or your own 'new beginning'. Then New Year's as the GOAL time (better than resolutions), you know your hopes, your dreams, put them into 'GOALS' - start small, one step one day at a time. But have the beginning steps as a ladder or stairway rather than a road and climb further, reach higher! The great thing about life is that each day we get a 'do-over'...a new beginning. We can't change the past, but we can create a different ending! Missed your run yesterday, okay, go today, or tomorrow. What makes you happy, what do you think WILL make you happy ...find the joy, love a friend, right a past wrong,set a lofty goal...want to qualify for Boston? Break 20:00/25:00/30:00 in a 5K, go to work on it. True, it may never happen, but as Michael Jordan said, "You miss 100% of the shots you don't take." Plus you get the reward of TRYING, which is way better than the reward of....wishing? Hoping? Doing nothing? And who knows, you just might amaze yourself...."find the joy in your life.."Danny Haralson2009-12-20T15:05:00Zhttp://blog.rununiversity.com/2009/12/15/what-2-days-in-a-row-news-and-notes.aspx?ref=rss14 miles today, felt good, and went well...what else could I ask for? This week may be a high mileage week like for real! I know I have a 20 to do and I have 19 in the tub plus my coaching runs. Speaking of that...The next session co Running 101 COuch to 5K will start with an info meeting Jan 2 (hmmm resolution?) Trak Shak 9:30 (please be warm, please be warm)...Also the next session of Runner's Boot Camp will start in January...the day after MLK Jr. Day (Tuesday/Thursday that week Jan 19 & 21, then MWF the next week Jan 25,27,29 which is the last week of Jan. then MWF the first week of February Feb 1,3,5) The last 'camp' got rave reviews from all participants and we managed to have fun too! Tomorrow will be my first morning on the track since the hit and run, and honestly I'm a little apprehensive - like jumping in bed with a porno superstar (hope no kids are reading this), before you got 'busy' you'd have to wonder, do I have what it takes? Well, yeah! But I'm still a little apprehensive so I change to positive thinking...Does SHE have what it takes? And that's how I roll; apprehensive or not, 6:00 and the track are gonna be here in the morning - I'll let you know....Danny Haralson2009-12-16T01:46:00Zhttp://blog.rununiversity.com/2009/12/14/having-a-tough-time-with-a-title.aspx?ref=rssSo much is running through the freeway of my mind, and sadly it's only a 2 lane - put in 50 miles last week and probably more this week. It's been 3 weeks since Flying Monkey (aka death of Danny) and I need another 20 - got in a 17 mid-week, pretty much on schedule. Starting back on speed work this week, finally....not sure why. I'm afraid I will have no races before surgery, but I've almost convinced myself I'll only be down for 2 weeks. On the other hand (I sound like Tevye (Fiddler on the Roof)"On one hand,on the other hand, on the OTHER hand"...), who's got 2 weeks to be down? Oh well - okay, I SELDOM watch TV other than sports, news, or the History Channel...hmm, how much is the Playboy Channel - just a thought, but I did see the Biggest Loser Finale and 2 things grabbed me, one was the guy (actually all 3 finalist 'won' in my mind) that won, how BADLY he wanted it and seemingly for the right reasons - I mean a quarter of a 'mill' okay...sure! But how many more years of 'life' did he get by losing the equivalent of another fairly large person? 200 + pounds! How much will he save on Dr. visits co-pay, drugs that he no longer takes. How about playing with his kids, how about doing the 'bumpa' with his wife...pretty sure they didn't play much 'rodeo' when he was 400+ pounds! He has a whole new life in front of him, they all do - it must be 'similar' to a person who once could see, then losing their sight, then re-gaining their vision. I bet they would never tire of colors! And I bet the 'winner's never tire of the new lifestyle, life they've been given (actually they earned.). The other thing was the 'new season' teasers, those that were quitting. Sadly, to them it's easier to be fat (obese)...the total opposites reminded me of the quote, "I never told you it would be EASY, I told you it would be WORTH it!" If you've ever met a challenge, then you know how true that is. If you haven't, then hopefully 2010 will be your year to discover a feeling like you've never known. Huntsville was also interesting...no doubt NCH was fit, strong and ready - I would have bet the ranch on her, but before the race got under way, she tied (re-tied) her shoes too tight, argh! Testament to her toughness, she finished, we didn't discover WHY her arches were cramping until we went to untie her shoes. I feel partly to blame, had I met her at mile 16 - 18, I might have figured it out. But I've never heard of 'arches' cramping, though in hindsight I can 'see' that description. Most people describe the feeling as their feet are going 'numb' - note to yourself, if your feet are going numb, LOOSEN your shoe laces! Again, the mystique of the marathon - in 26.2 miles the world can change; however, I'll also (as they say in Vegas) 'double down' on her - those Texas girls ain't got much 'quit' in them. Another 'runner' was on pace and told her coach, "I'm tired" though she WAS on pace. Her coach said, "C'mon, you can't quit!" as encouraging, and positive as possible; and the reply was, "I can too!" and she did! She slowed to a walk and kind of walked/ran it in missing her goal time by 10 minutes. That'd be OUR last session...I can NEVER fault effort, but just giving up?!? I like Tony Robbins infomercial where he talks about changing your life in a 'split second' - it takes years to get fed up, to WANT to change, but only a split second to make the decision to make it happen. Just like the guy who WON Biggest Loser vs the fat blond woman who screamed "Yes!" at the male trainer when he asked her (okay screamed it at her)if she wanted to quit. Split second, can't make a brand new beginning, but we can start NOW for a brand new ending! Okay, weather permitting I'll head out for 18 - 20 tomorrow - figured I better write a little something about running in here. I've really rambled today; one last thought (and it's not the last minute), you've heard me say (well, read it) about giving flowers to the living...This is Christmas, you have time, don't forget those near to you - I mean I know you got 'em a gift. When you give it to them, tell them you REALLY mean it...that's why we give gifts isn't it? KDS, NCH, KZ, AZ, TW, AC, RH, GO, DW, CL, MJ, RL - you guys are aces, not afraid of hard work and all too often ask me to push you even harder, You inspire ME to work even harder - the world will be yours, and your goals WILL BE MET!Danny Haralson2009-12-14T17:16:00Zhttp://blog.rununiversity.com/2009/12/09/the-dead-guy-got-13-votes-seriously.aspx?ref=rssIn the Birmingham mayoral election yesterday a guy who died like 2 weeks ago got 13 votes! Great Horny Toads (as Yosemite Sam used to say), that's a bit on the scary side! I'm getting the hang of this weather prediction stuff, I think...100% chance of rain means sometime in the 24 hour period of 'Tuesday' rain will fall, somewhere. Tuesday morning they were looking and talking about rain and we went out for a 5 mile run and maybe, maybe a sprinkle in the last 2 minutes. Nice run, not cold, damp yes, rainy no. But still kind of pretty in an 'eerie' way. Loved the run, nothing exciting or 'special' about it, just cool (not cold) damp, and haunting as we ran by a bunch of folks who left their Christmas lights on all night (whoever you are, thank you). Then today I had to make up the 17 miles I didn't do on Sunday, that I should have done on Saturday, but didn't then either so today was the day. One of those "I'm dreading this" kind of runs and it was another really good run (apparently I'm like butter... I'm on a roll). I actually felt stronger towards the end and that made me really happy. It was 'warmish' (as compared to the cold) and the wind was kicking up...good thing I don't run in my kilt! But all in all a good day - it was a run I needed to clear some clutter out of my head. I have some hard decisions to make or to be prepared to make that WILL have consequences and when running I can think, switch channels, think about something else and then come back and usually by the end I'll either have it all thought out, or have my Tony Robbins cape on and be prepared to take action. One of the best aspects to me about running is the relationships you make with others and most importantly the relationship you make with yourself. It's good 'Danny' time and a great time for me to think, usually out loud which is why dogs never bother me,"Look out, he's the crazy one, lets' just sniff each others butt and pretend we don't see or hear him". Of course I'm not crazy enough to vore for a dead guy for Mayor!Danny Haralson2009-12-09T19:07:00Zhttp://blog.rununiversity.com/2009/12/05/oh-what-a-beautiful-morning.aspx?ref=rssIt wasn't 60 degrees, sunny, etc...but the 'dusting' of snow, gray clouds, and cold air did make for a magical morning indeed. Driving up Overton to meet NCH,it was unbelievable! We then started on southside and looking up on the 'Birmingham' side of Red Mountain, it was a winter wonderland! NCH ran like a champ, if it's 'her day' then Boston is hers next Saturday! KDS is in California, it's 30 degrees out there and I'm hoping for great news from her tomorrow. The 'Couch to Half Marathon' (Infinity and Beyond!) ran 8 miles today in this wonderfully chilly blast of winter and acted as if it were nothing at all. I love watching them. They are just wonderful to watch, the run, chat, enjoy and act like it was nothing! Me? I ran 10 and waited just a bit for the last ones to finish, but when I started shivering I headed to the car - on cold days I DREAM of the Mt. Brook Y's whirlpool and dammit! again it was ice cold. I went to the downtown Y for years and the whirlpool worked there...how hard can it be? Hmm, large tub, fill with hot water, run whirlpooly things, ahhhh! For some reason they cannot get his thing fixed! Thank goodness I'm not the contractor...Oy Canada! So plan 'B'...steam room...you know you're cold when it takes 10 minutes to break a sweat in the steam room. All in all, well worth it. A short run with NCH - who WILL conquer the world one day (private joke - not really a joke, cause she will), and then the Half Marathon group that I'm getting more and more proud of and growing more an more attached to as each week passes; they just seem to have fun! Now if I can just get the group to 'gel' as 'one' instead of 10 different 'small groups'; ah, one step at a time. Whether you ran the group today or the Jingle Bell Jog, it was a magical morning - snow in December, and it was beautiful. As much as I hate cold weather, today was incredible and reminded me that nothing, including cold weather, is always all bad; tomorrow 17 miles. I am imitating the Goofy Challenge (long on Saturday, longer on Sunday) in training so that for once in recent memory, I WILL be ready (the 'you know what' is no longer valid as an excuse). "In the lane snow is glistening, a beautiful sight, we're happy tonight (today)...Walking (running) in a Winter Wonderland....ahh, living a Christmas song, may your season get even better....Danny Haralson2009-12-05T18:16:00Zhttp://blog.rununiversity.com/2009/12/02/the-rain-the-park-and-other-thingslike-the-cold-snow-flurries-goal-racesetc.aspx?ref=rssJust some quick hits...I loved that song (not 'quick hits, "The Rain, the Park etc...) - dating myself again. Okay C25K Winter Edition will have it's Info Meeting 1/2 Trak Shak 9:30...can't believe it's time for another group...wow. Best of luck (won't be needed though)to KDS as she heads out to Sacramento to run the California International Marathon, can't wait to hear; talent wise, she'll hit her goal, would love to be there, however they only have a king bed, and well, even a king bed can get crowded with 3 (not that I would actually know...I will neither confirm nor deny)! I'm genuinely excited for her. Also PM is running his 100th at Huntsville. A hundred marathons - well done PM, a great encourager and one of the nicest guys around. ***By the way, I never use others names unless I have their express permission and since I seldom know what I'm going to write when I sit down, I never ask. I just want to respect their privacy...just so you 'll know*** He'll be joined by a bunch of other B'ham runners as always, can't believe it sold out! NCH is headed up there to for her run, she was so close in Chicago! I'll be there to run her in, hopefully providing the 'spark' she needs to bring her home(hmmm, hope she'll take me back to my car...just thought of that). Talent wise she's got it as well, really a strong runner; sometimes though it's good to not have to 'think' and just stay in the groove. So many of you have trained so hard, just remember to trust your training, you have it in you! It's there, if you start to 'fade' just remind yourself of all your hard work. Those hot days, early mornings, 20 milers, mid week runs, "I've done the training, I CAN do this!" Press on! Trust your training; with a good plan YOU ARE READY! for once, it IS ALL ABOUT YOU!!!!! Ran 9 yesterday and I'm scared to say my legs felt good and today feel even better! I love that feeling! Looking like Saturday's run may have a few flurries, that's always really neat for about 10 minutes then BRRRR, back to reality...I'm cold, sweaty, tired and did I say cold? Like Inigo Montoya ("I hate waiting"), I hate being cold. I'll do 8 - 10 miles Saturday and then 17 on Sunday (running 'simpatico' with KDS). Why you ask? Well, I'm doing the Goofy Challenge at Disney (Disney Half on Saturday and Sunday, as in the next day, the Disney Marathon in January), yep, the boy ain't right. Even though I'm 'batching' in Friday night it's early to bed and early to run and I'll just have to have a special beer Sunday afternoon celebrating a long weekend of running and KDS success! I love goals, I love working towards them maybe more than actually reaching them and like a Mama or Papa, I 'sweat' every time one of my runners heads out....and like a Mama and Papa I can see the potential, I know what they can do. I live and die with each 'stride' and it always reminds me why I love coaching, maybe even a little bit more than training. I now know how teachers feel when students come and go,succeed and fail; maybe that's why when my 6th grade teacher saw I was in her class she killed herself...(JOKE!!).Danny Haralson2009-12-02T16:20:00Zhttp://blog.rununiversity.com/2009/11/30/the-flying-monkey-holidays-and-other-things.aspx?ref=rssBoy is my notebook full! Sorry, but I have been on the run (meant to say that) for the last 10 days so let's get you caught up...The Flying Monkey Marathon in Nashville (Percy Warner Park).....OW! Of my 52 marathons, that one was the hardest. It was also one of the prettiest, when I could see through the tears. It was slow, I was under trained (knew that going in) but what it did do was increase my resolve NOT to be under trained again! Normally I take a few days off after a marathon, this time circumstances dictated otherwise. I ran Tuesday evening with the group, then Wednesday morning I ran 4 at an uptempo pace with KDS; actually surprised myself. Then reality set in. We went to Atlanta for Thanksgiving, got up to run the 'half' and from the gun to the 'tape' every single step was miserable! My head wasn't into it, my heart wasn't into and worst of all, my legs weren't into it! Seriously, I think the worst race I have ever run as far as 'enjoyment'. I can find good or humor in almost anything, but there was nothing funny, good, or enjoyable about the Atlanta Half (for me). The Weather Channel has taken over as sponsor and they do have cool shirts (improvement) and they do tell you it's no frills at the finish line so volunteers can get home for Thanksgiving (dat's cool) - but whereas they used to give you at least a little packet of food, now it's just Lara Bars (gurk!) and banana's. I can deal with that, but almost every year this race is cold and it's a mile walk back to MARTA and there was no changing tent this year (for half marathoners)! So, I'm sad (proud?)to say that several of the 'Real HOusewives of Atlanta' got to see a side of me that's not often on 'public' display (oh, I have shown my ass numerous times metaphorically speaking) but not often the 'real McCoy'. Hmm, now I'm thinking what does 'not often' mean, 0 - 5? 5 - 10? 10+? Okay 10+ would be 'often', anyway... Good news was I got some phone numbers...JUST KIDDING! I did do a 'presto - changeo' right there cause my clothes were wet and I was getting chilled, most fun part of the day! I think my legs are back now and I have most of my distance back so it's time to go to work on speed. Speed work is best done alone in the winter, cause if you're in a group working out and it's cold and you have to stand and wait on the slowest one to 'recover', then you're gonna get chilled. I believe I'm going to focus on hill repeats, long hill repeats. I think that will serve me best for the next few months. Of course I'll mix in some repeats (intervals) on the track but it's time for me to hunker down and get some speed back. Just thinking out loud....Many of you are focusing on your next (or first) marathon - I'll tell you again, the key to a successful marathon (or half) for COMPLETION is to start out slow. All those folks that pass you early on, you'll see them shortly...starting about mile 11. If you're running the marathon for a goal time, I'm not huge on negative splits - I like even splits. Know your pace, get on it, find that groove and go! In a 5K you can take off and try to hang on, but there's a world of difference in 3.1 miles and 26.2...make that light years of difference. I have some other thoughts on successful marathoning but I've always heard there are 2 secrets to success; one is don't tell everything you know. Ahem, I'll be a little more diligent through the holidays, we have to start setting goals for 2010 and thinking about new worlds to conquer! Think about it, a 'Half'? A Full marathon? An Ultra? A Triathlon or duathlon (bike and run)...maybe a PR, or a full board of PR's (5K/10K/Half/Full)...or maybe ????? Danny Haralson2009-11-30T17:03:00Zhttp://blog.rununiversity.com/2009/11/20/mirror-mirror-on-the-wall.aspx?ref=rssUnusual week of running, though I've put in close to 30 miles already this week I'm a hopin that this 'feeling ok' doesn't pass as soon as we start the marathon. It's never a good sign when the race director finds you about a mile from the start curled up in a fetal position weeping and sucking your thumb. Taught Spin class this morning then off to do some personal training (2 appt's) and 1 coaching....I love my Fridays to start at 10:00. Okay, I showered at 12:30 so maybe that's when it started. Why come (theoretical question) people look in the mirror and see something different than I see? I look at some of my runners and they look terrific, they run terrific, they are stronger than they've ever been, they are leaner, faster, and ready to Kick 'A' from the neck down - but when they look in the mirror they see something I DON'T see. I can see potential, that's easy and I can understand when they pooh-pooh that; we never quite see our own potential. So I'll cut 'em some slack there. When I see a person capable of running a <50:00 or <40:00 10K or EASILY qualifying for Boston or New York (yep you can, by marathon or half marathon time...no lottery!)and I tell 'em so, and their times and their work ethic reflect it but their thought process doesn't. I guess when I figure that out I'll kick Dr. Phil's ass on TV and live out my days in Key West. I need my own special mirror to show them what I see. I see this, I see talent - I see it in the Jr. High and High school kids I work with I see it in the adults, the fast ones and the ones that are thrilled with covering the distance. I tell them so (if you're a regular reader you know about 'giving flowes to the living') and they hear me they really do, but something deep in their psyche pops up when the pressure is on and slowly....they...wear....themselves.....down. That's why I love a mantra, a mental safety net to push away the negative. I think it should be simple and forceful. Deena Kastor (Olympic Bronze medalist) used 'define yourself' in Greece. She's a great runner, but what the hell does that mean? I prefer, when the bad patches hit, "I'm trained, I CAN do this" or "NO negatives, this is MY day!" Or simply, "Run tall" to reinforce your posture and re-direct your thought patterns...or "quick foot, light foot" rhythmically...whatever works for you to free your mind. Remember there is a difference in your brain and your mind, we can control or mind, but if we don't, it will control us. Also, DON'T THINK, just run, it's easier than it sounds - if you do it. DOn't wait till race day to change your thought HABITS. Start the Monday before your race, IN FRONT OF YOUR MIRROR, look at yourself in the eyes and tell yourself, "I am trained for this, this is my race, I CAN do it!" Start the process, what the mind can conceive and believe, the body can achieve...but the mind absorbs some things slowly and we're trying to undo years of negative thinking in a few days, but it can be done. One positive target at a time....then the first 10 miles will seem easy as you get into your groove, all of a sudden you're at mile 18 and you can think about the end, but your jobs not over, stay in that groove, miles 21 and 22 go by and it is figuratively downhill. Listen, you're already stronger than you think, you run, you push yourself, you challenge yourself while 98% (98%!!!) of the population just sits there. That alone tells you that you are special, you are different, you ARE powerful! You DO love the challenge! You did the training, there is a world of power deep inside you,unlock it, release it. One day, one race, one event at a time...pick that race, start early reminding yourself how hard you've worked, how many miles you've run, how far YOU have come and there is no telling what you can achieve. I know one thing, you'll need a new mirror!Danny Haralson2009-11-20T19:30:00Zhttp://blog.rununiversity.com/2009/11/13/my-legs-are-going-to-fall-off.aspx?ref=rssIt's been one of those weeks, sort of like going to the buffet and you 'think' you're hungry so your eyes are WAY bigger than your stomach and after you eat you feel the way I imagine Kobayashi feels after the 4th of July. (Hot dog eating contest...keep up!) I ran a little Monday after Sundays run through the Pocono's, took Tuesday off - had no choice, ugly day! So Wednesday I meet up with a personal trainee then go to run with (back to back) KDS and NCH both of whom apparently had Wheaties for breakfast, so that was 10 miles at a 'grow hair' pace. Then Wednesday was an easy 4 with TW before I ran what M & I call the Coffee Hill Run with CL; did I say 'hill' singular? I'm sorry. Should be Coffee HILLS run which includes a trek up Essex and CL was an animal; me I wanted to call 911! Holy Cow. Missed out today cause it was all personal training with some strong peeps I might add. Tomorrow ought to be a fun 11 miles with a tough 17 on Sunday - got to get ready for Flying Monkey in 10 days (I signed up BEFORE the wreck) and of course the Goofy Challenge which I hope to actually train for...yeah as a coach, do as I SAY do, not as I'm do. Of course I didn't plan on getting hit by a truck either which will out a crimp in your training. It is fun getting stronger, but what's way fun is watching all these others get better and better....We'll talk after Sunday...if I can move...Danny Haralson2009-11-13T18:26:00Zhttp://blog.rununiversity.com/2009/11/09/instead-of-tgiftgto-and-a-gold-medal-moment.aspx?ref=rssMeaning 'Thank Goodness That's Over'! Yeah Vulcan - whew, it's fun, it's rewarding but it is a ton of work especially because of the Birmingham Stand Back Club,which used to be the Birmingham Track Club - man, nobody volunteers and by that I mean 95% of the members - especially those who have been in over 5 years. Their idea of a good time is to stand back and criticize and hope it fails...sad group of people, very much out of touch with the running community. All they can say is "that's not the way WE did it." I can say that, I've been in the club since the early 90's so I'm an old timer. More on that later, I'm already tired of them today. The Vulcan RUN was awesome, great weather, cool shirts, post race party and an exciting finish (if you weren't on the course). I didn't run Saturday but I was on my feet for 3 whole days then had a 14 miler on Sunday WITH hills! Oy! Yeah, hills like over Red Mountain to downtown and back! Okay, once 14 miles was nothing, but now rebuilding from the bike wreck, I'm not quite there yet. Ran with KDS and though she ran hard on Saturday, she hung in there on Sunday - both of us were glad the run was over...I had less than fumes in the tank. But for marathon training, long runs the day after a race are great (great being a relative term) - it teaches your body to push through the tiredness which is an inevitable part of a marathon. The 'trick' is to plan it so that it doesn't affect the rest of that week's training negatively. 14 weeks out from Mercedes, and we're about to start training for the 'half' - If you can do '6' right now,then you can do 13 in 14 weeks (c'mon...do the math). I can't tell you how many races I've run and I LOVE crossing the finish line every time. I'll never get to any Olympics, but I know the feeling of having a goal, working hard, coming up short, getting back to work and then achieving that goal. Your own gold medal moment! Then I'm on the podium when they play the Anthem of Dan (it's a catchy little ditty).....every run, every time to some degree.....so stretch your self and have some fun with your goals. If you don't make it, get back to work...THAT'S what makes it a 'gold medal moment', YOUR gold medal moment...knowing where you 'were' and where you 'are', on top!Danny Haralson2009-11-09T20:25:00Zhttp://blog.rununiversity.com/2009/11/01/its-not-nice-to-fool-mother-nature.aspx?ref=rssHad a great run this morning (stark contrast to yesterday) with KDS and M, welcoming back KDS from the land of the injured and M & I gearing up for Flying Monkey and the Goofy Challenge (glad Goofy wasn't named 'Stupid')and on the run we took a quick (metaphorical)trip down the land of yesteryear talking about the Three Stooges, Bugs Bunny, Daffy Duck (Aha! Aardvark Ratnik), Quick Draw McGraw and yes, if you're really good El KaBong! Okay, I'm pulling out the DVDs, the heck with the NFL today. Anyway, often times that is what makes the run fun when you just talk about stuff and the pressure of 'performance' is removed. You can't go all out everyday - well you can but your 'everyday running career' will be short lived. Yesterday was M I S E R A B L E! I ran a short 5 mile loop (planned on '6' but time got away) with CC, as she tapers for Chickamauga. We then met up with the C210K runners (that had some 'cajones!) and took for a tour of the Vulcan Run. Raining, cold, miserable and ALL smiles as they finished - for many the first time to run 6 miles. They did something, the ran SIX MILES!!!! It was a cold, wet, windy, GREAT DAY! This morning 'Scrooged' with Bill Murray was on (again)....Halloween is over (the candy's not even gone) and Thanksgiving is not here...too soon, for Christmas stuff I tell ya, anyway the end of that movie moves me (seriously) like not many others.....When Frank Cross tells the audience that once you taste, or 'see' the good side of yourself, you'll like and you'll want more of it - you'll get greedy for it! I see that in running all the time - when you run a new distance, you're excited, you're pumped even if you're dead tired and it's a feeling that you want again, the excitement of Saturday - the Vulcan Run will turn (SHOULD turn) into a celebration, when your cross the finish. Enjoy your moments, celebrate them, why is Christmas a favorite holiday (birth of Christ not withstanding), because we MAKE it a favorite...family, gifts, favorite foods, old friends, and your own traditions...wonderful music, celebrating a joyous birth, a spirit of goodness pervades and (as Frank Cross says) for a few days we ARE the people we know we can be. Happiness abounds; same with birthdays, it's fun if YOU MAKE IT fun! Running is the same way - no one frowns at the a finish line - good race or bad, it's DONE! Celebrate, your runs as you celebrate life. I had a run yesterday that was cold, wet and miserable (condition wise) but fun-wise because of the people I ran with....oh, and because I went to the 'Y' and soaked in the hot tub/whirlpool till they threw me out. Today, cooler, lots of sleep, bright sunshine (almost how to spell 'sunshine'!), and again great running partners - diametrically opposite conditions, but bottom line same result - I loved it. Though I'll 'bitch' about yesterday for a while; it is one that many will remember..."Yeah, remember that day we met at 7:00 and it was raining and the wind was howling and we ran a hundred miles, awful..." We loved it.Danny Haralson2009-11-01T16:48:00Zhttp://blog.rununiversity.com/2009/10/30/time-is-not-on-my-side.aspx?ref=rssHoly Cow, here we are a week away from Vulcan and the numbers are up (will it hold?) but I just know I've forgotten something...oh well, we'll see. And like a genius I scheduled another marathon (Flying Monkey) 2 weeks later, then the Atlanta Half, then I'll be in Huntsville but not as a participant. I'm headed up to run some folks in, if I'm still alive. Had a great run last night and hoping for a break in the rain tomorrow so we can get our morning run in there as well. Runners Boot Camp ended today (ahhhh, free time) and it was a tremendous success based on the participants, not great numbers though. We'll try it one more time and if the numbers don't go up, well,people will just miss out. The ones that did it loved (in that weird love/hate, kicked my ass kind of workout love/hate thingy)...and yes the Kick 'A' was by design. Out for 12 tomorrow, 10 Sunday, then next week we do 17 sometime and 20 the week after. Then off to the 'Monkey'...Vulcan would be so much easier if some of the past workers (like those in charge that have tremendous knowledge) would help, but their interest lies in knowing the 'roadblocks' and enjoying seeing others run into them. Rather than make it a premier event(i.e. working for the greater good) they'd rather snipe behind backs. I witnessed this first hand last year and also at Fat Danny's. Oh well, it's a small rant, but it still pisses me off - however I'd rather not lower myself down to their size (oddly, they are, everyone one of them, and I can think of 4, former winners of the Arther Black/Rick Melanson Award...embarrassing actually). Oh well, that'll be my week - but it's gonna be good, the leaves are turning so parts of the course will be stunning, we got beer, tech shirts and Mexican food....what else is there? Well no more negatives, got some fun running to do with some fun runners...it's gonna be a good weekend before the 'maelstrom' hits....Oh well, either way as Larry Langford said (850 times), "it is what it is" and his wife said..."Mmmmm hmmmm"Danny Haralson2009-10-30T18:30:00Zhttp://blog.rununiversity.com/2009/10/26/its-one-big-conspiracy.aspx?ref=rssMy stupid e-mail's not working properly....I've asked my webmaster time and again to fix it or change me and she was going to change me, then she just sorta forgot - if it wasn't so dang inexpensive (it's not like people get rich in coaching runners) I'd....argh! Sorry for no updates, we buried my father in law Saturday and I've been gone and busy with that. But I ran! I ran in the small town of Covington Tn. Old pre-War of Northern Aggression town with the town square. The area had grown away from downtown and it's now making a come back of sorts. I love to run through these towns, read the historical markers and look at the old buildings and just imagine days gone by. The weather was kind of funky too, and that made the morning clouds really magnificent. You could see the sunlight bouncing off the clouds as these monstrous waves of blue, yellow, pink, and a kind of purple rolled in; truly magnificent. But back to 'work' - I had a few runners leave the nest and added a few more, trying to keep a balance and I actually have a waiting list now....Plus me myself, I'm doing the Flying Monkey Marathon in November so I've got to amp up my training. Vulcan's on the horizon, my stupid e-mails acting up, MORE rain, looming marathon...it's a conspiracy I tell ya! My entries will be briefer, but more frequent and sometimes it'll be all about me and my running (but enough about you, let's talk about me!) or some suggestions for your running...for example in my Boot Camp today, after core work I took 'em out to the HILL and we did the stick drill combined with hill repeats....hopefully I whetted your appetite...more tomorrow. Unless the conspirators come and take me away, or my e-mail drives me crazy, or the men in white coats (they're coming to take me away, ha ha!)....real old song reference.....Danny Haralson2009-10-26T19:44:00Zhttp://blog.rununiversity.com/2009/10/19/flowers-should-be-for-the-living.aspx?ref=rssRunning related, sort of - Ran in Covington Tn. this weekend, pretty hilly and very pretty. Very typical of small towns with several Confederate monuments and remembrances of the War of Northern Aggression. A town square and then of course the 'city' grew out from there, lots of small parks and only 19 miles from the Mississippi, and hell no I didn't run out to the river. We went up there because my father-in-law is dying; a 60 year smoker and it finally caught up to him. Sweet, sweet guy and now some of his family that pretty much ignored him for a spell (as they say in the country) are coming back around. I won't get into a lot of that except for 2 things: When he does 'pass', due to his large number of friends from being in the same small town all his life, there'll be a ton of flowers. Now, wouldn't it make better sense to give flowers to the living? If you see someone that's running strong, getting slim, looking sharp - tell them! Give those 'flowers' to them while they are here! You love them? Tell them - give them the 'flowers'. We all love compliments, so don't keep your to yourself, pass out those flowers. You get the idea - I tell my runners all the time, they look good, good form, even that they have nice legs (okay, not the guys) - it's true and they know I'm just telling them the truth and hopefully it A - makes them feel better, <img src="http://blog.rununiversity.com/emoticons/cool.png" border="0" /> makes them work harder to keep those gorgeous gams. I think flowers at funerals is a waste and kind of hypocritical...the person is DEAD, they won't see or smell them. But wouldn't a smile on their face while they were alive because you gave them a (metaphorical) flower be worth so much more? That's how I want to remember my friends and family - smiling. Second point - bad habits have consequences. Heart disease is NOT an old person's disease, it's a YOUNG person's disease - it just takes time to manifest itself. The choices we make have consequences and we don't always get to choose the consequences or when....You don't have to eat 100% organic, have your BMI at a certain point and exercise 32 minutes a day....If you're reading this you're already exercising (or REALLY bored), but you have a basic healthy lifestyle. Which will let you live longer, keep you active so you can PLAY with your GRAND kids, not just watch them play. And your family will have a more better you longer - don't keep 'flowers' to yourself, pass them on, not just to family - friends too; and keep running - the benefits START now and they last a long, long time. Hopefully you won't have to witness a 'wake up call' or BE the wake up call....I'm seeing it and more so now,, I'm gonna live it....you have nice legs (cute bum too!). Guys - you're running strong!Danny Haralson2009-10-19T19:21:00Zhttp://blog.rununiversity.com/2009/10/12/the-volga-boatmen-got-nuthin-onme.aspx?ref=rssWe're back! 7 weeks, 6 days from the time I was upended by a dooley I completed my 51st marathon. Not sure, but I think it was my 2nd or 3rd slowest (5:12) BUT I did it! Actually I think it was my 2nd or 3rd proudest moment...didn't cry, but I did get a tad misty. Bottom line it means no more excuses...back to work. I only have one more 'scheduled' hiccup and that'll be minor knee surgery after Mercedes - a meniscal cyst in my right knee. People keep asking if I'm limping, well sorta...It's located where I can't 'lock' my knee so it looks like I limp. Doc says it's gotta come out, but 'when' is up to me. Well, we have the Flying Monkey Marathon in November and the Goofy Challenge in Jan and I'd like to do the Mercedes - then shut it down long enough to get the cyst out and get back into life as I know it. The ER Doc (from my hit and run) said he had it done and I should definitely get it done. This is also the same group that lost my x-rays and urine specimen, so hey....Okay Baltimore - parts of the course were really hilly, but most of it was pretty. I might go back and do the half some time, but Id rather just go for baseball game. I don't usually advocate the run/walk - I mean if you train you should be able to run the whole thing. Well I suffered from 'training interruptus' so my longest run was 17 miles (granted I have a pretty fair 'base' of running). Not what I would coach someone to do, but I was NOT going to let the Dooley driver deprive me of anything else..or as Forrest Gump said, "stupid is as stupid does". So I started out at a run 5 walk 1 - simple. Water stations were 'bonus walks' and I kept my pace purposely SLOW. As I tell people 'pace is key' and you can always run further IF you run slower. I also took Gu Chomps because I knew 'nutritionally' I would have to 'restock' my body. I ran, I saw some pretty sites, I saw one guy jump rope the whole way (beat him) and another juggling (beat him too, whew...okay...finished in front of them). But one thing that drives me NUTS! How come people can't run in a straight line? I call 'em anglers...they just angle on over..they bump into you they weave like a drunk driver, jeez! Oh well - I remarked on this - the power of the mind - after the Half IM. Really it was my mind that got me through - I focused, literally not on how I felt, how far I'd gone or had to go, but just each 5 minute segment; baby steps. Mentally that didn't seem so far, baby steps. My cardio was fine and my legs were tired, but by mile 22 I knew and I rallied a bit. No wall, no big slow down, just like the Volga Boatmen slogging forward. There's a difference in the brain and the mind, and I had conditioned my mind before we started....5 minutes/ 1 minute - cover the distance, enjoy the day...and my mind responded. Sometimes we out think ourselves, I saw dozens of people at mile 25 that looked like they were on their last leg and then when they saw the finish...VROOoooom! They had that energy all along - so keep your goals in mind, break them down in small chunks and they are so much easier to swallow. You can do things that seem difficult (within reason) if you just keep it simple. Your mind can conceive that. I knew it wouldn't be easy, but I knew I could do it, and I did. You can too....never give up,never surrender!Danny Haralson2009-10-12T15:16:00Zhttp://blog.rununiversity.com/2009/10/04/just-when-you-think-its-safe-to-come-out.aspx?ref=rssFirst off I have to comment on the weather, wow! Just wow! Good week of running and I was mentally prepared for Baltimore to be slow but I wasn't too worried about it. I have a decent 'base' and I've known for almost 2 months I wouldn't be ready to run for time. Then yesterday's Hueytown 10K - a really good race that I had encouraged several of my athlete's to run (caveat - I would have loved to do the Montgomery Half but we were already committed to Hueytown. Hate that they were on the same weekend, but you can't do 'em all. Maybe next year - anyway I was hoping for a quality run to measure my fitness and get on the road back to running with some speed. It's a double loop course, pretty flat and in my mind I just wanted to break 50:00 - no where near my PR, but you play the cards you're dealt and try to have fun. Anyway, at the halfway point a friend asked me my 'goal,I told her and she wanted to pace off of me to get her PR, cool - then with about a mile ago I pull even with and pass another friend and the ol competitive juices start to flow. Yelling at myself inside my head to 'hold' so I wouldn't go too fast, my right calf seized up, kind of a cramp more than a pull, but still - a half mile to go, SF pacing, just passed MG - stupid over the hill white guy can't shut it down....So, SF gets a PR, I break 50, beat MG by 30 seconds and today I walk like Chester from Gunsmoke (you kids will never know how hot Miss Kitty was and no I don't mean....oh never mind). It's loosening up though and hopefully I'll get back to normal like today....we'll see. 2 of my runner's won their age groups and 1 ran his first 6.2 miles - good day for the individuals I coach. Several of the C210K group came out (like 7) and did great. So now we go to Baltimore in what will truly be a run for the beer and medal and hopefully a successful training run for Flying Monkey. Part of my brain will be with NCH as she takes on Chicago...and the rest on an easy running tour of Baltimore. Today we re-assess, get the leg well, and continue the comeback. This is just a speed bump - got to focus on the bigger picture. It's tough to sometimes stay positive, but when you have a good team in your corner and you have a plan a, b, and sometimes a 'c' you can keep the chin up. there's an old saying, "Men plan and God laughs". I'll run healthy and 'good' again, maybe not as quickly as I want, but I'll keep plugging....I think the leg feels better already.Danny Haralson2009-10-04T11:24:00Zhttp://blog.rununiversity.com/2009/09/29/you-can-see-a-lot-just-by-watching.aspx?ref=rssWow! Things are getting hectic, so a couple of observations and a question (favor?)to you (from you). Spent the weekend in Augusta Ga for the Half Iron Man - 1.2 mile swim, 56 mile bike and half marathon. M and I were going to do this together originally but the A-hole in the dooley changed that; so I spent the day watching. Yes, she did great and that's a whole 'nother blog (letting your 'mind' or what you 'think' interfere with what you can do) and I spent the day watching, cheering and being an athletic supporter. As Will Rogers said, "We can't all be in the parade; somebody has to sit on the curb and clap as they go by." And I did....I was missed out on valuable training time, could I have done it...dunno. Would it have been smart for me to try it? Uh, in a word, no. Spoke with AD this morning and her boyfriend has to drop out of a race he's been working toward and he's bummed (he's also young...grrr), but he's smart. There'll be another one next year, heck next week. Like Kenny Rogers said, "you got to know when to hold 'em and know when to fold 'em. Young buck and I had to fold....nothing wrong with that. So to make a positive out of a negative I watched (as in studiously observed) the runners on the half marathon. It was hot, it was after 3 hours +/- on a bike BUT it was the last discipline of the race. It was also a 2 loop and I could see the progression/regression - I am convinced now more than ever that a strong core is an essential to good running, and more important than that is good form. Good form means you run more efficiently...i.e. with less effort and these people were putting out MAX effort. The better trained elites were BUILT (yeah, I looked)and their form was impeccable but they TRAIN for it. Others were breaking down left and right but 95% of them when they got to the 13 mile mark snapped to! And ran in like this was a Sunday walk in the park with old Earl! So 1) You can run through annoyance but not pain. Or another way to say it - if it changes your gait, stop! 2) when under trained you got to know if there's a realistic chance when you enter your event, if not...let it go! We'll see since I am toeing the line in Baltimore for a 26.2 mile on foot sightseeing tour. My running? well I had 'hoped to do 20 while M was swimming and on the bike, but something inside me told me to go see her start and finish and for once I listened to my gut and it was dead on (no jokes about my gut!). Then I ran about 70 minutes on the Half Marathon course but you know, my heart and my head were elsewhere and not only was it not fun, I just didn't want to be doing it. So I went to my car, changed into my cheering clothes and off I went. It became a better day. I did 17 a week ago and my window to run 20 is closing, but I'm going to do it this weekend....7 days before a marathon? Yeah, but I'm not racing, I'm lollygagging - and I'd rather be tired than not mentally prepared (whoop! again with the next blog...or more likely the newsletter)....Now a request. I've been compiling some of my writings and quotes and sayings for a Running Journal - been wanting to do that since my favorite one went out of print (or whatever); so I want to do one for 2010 - Of all the people I know, I don't know any printers who can set, print and bind the book/journal for me....Anyone have any referrals/recommendations/ideas? YOU can e-mail me direct: danny@rununiversity.com and yeah it'd help if he's (ahem) 'fiscally responsible'...if you get my drift. Oh yeah I did have one lady who looked at me and said (as I was clapping and saying 'well done') "I don't want to hear it" I thought, well I can't write what I REALLY thought, but I did want her to go blind, run into a building then DNF, hope that's not too harsh. If you ever can't race or run, volunteer or cheer - man I saw some great smiles...and on some days, that's like the hokey pokey...it IS what it's all about.Danny Haralson2009-09-29T18:38:00Zhttp://blog.rununiversity.com/2009/09/21/what-a-difference-a-week-makes.aspx?ref=rssMuggy, warm, cloudy - gurk! Not a perfect day for 17 miles...BUT, I did it. It was slow, it wasn't pretty but I covered the distance and THAT it was counts. We combined 2 different loops on Southside sort of a figure 8 so we only repeated maybe a total of 3 miles and my body knew I hadn't been long in over a month and it 'talked' to me, but in the end I actually felt better than I thought I would. So even though the Augusta Half IronMan is out; Baltimore is still 'in' - again it won't be pretty and I won't be running it like I thought I might (for time). I'll now be running for the medal and the beer and that's okay too. Heck I'm just happy to be running!Danny Haralson2009-09-21T14:47:00Zhttp://blog.rununiversity.com/2009/09/16/and-then-the-dawn-broke.aspx?ref=rssI feel like 'Annie' after my last post, "the sun'll come out tomorrow, bet your bottom dollar...." the sad thing is my bottom dollar is also my top dollar - oh well. Sunday afternoon I had back to back Cycle classes (granted one of them was the 'beginner's class', but still...)Monday morning an easy '3' at Veterans's Park with AH, who's progress has been terrific, then Monday afternoon another Cycle class (uh, would that be 3 classes in 24 hours?). Tuesday was all coaching (intervals) starting at 5:15 a.m. (gurk), no running for me as these were 'short' intervals and one of the 'peoples' really needs help with his form, I mean really! So anyway, I go for a run today all by my lonesome, no one to coach, run with, work with, just a run. Legs are tired and I'm apprehensive because Sunday WAS so bad so I invoke the '10 minute rule'....See this is Danny's House and we're playing 'house rules' and it's my house, my rules! Anyway, the 10 minute rule is that I'll start and if the run 'stinks on ice' (Mel Brooks) then I'll turn around after 10 minutes; if it's okay or 'not so bad' then I'll keep going. The worst I'll do is get in a 20 minute run, and the best...well today was the best. It was overcast and the sun was coming up so it made for a spectacular sunrise while remaining (somewhat) cool. It was 100% maybe 200% humidity and when I finished I was soaked, but it was a great run and the sweat only confirmed it. Loved it. I know I've written about this before, but one of the great things about running is that we DO get 'do overs'; one crappy day does not make for a lot of crappy days. Each run is a new run, each one. They may 'affect' one another - speed work on Tuesday can make for tired legs on Wednesday; but Wednesday's run is STILL different. Weather, route, pace, mood and so forth all conspire to make each run it's own entity. Put the bad ones in 'File 13', let 'em go. Celebrate the good ones, savor them for a while, then let them go so that you can anticipate the next one. It's like being in love early on; how you can't wait to see the one you're so wound up over. Let your next run be your newest boy/girl friend. Forget the bad times, enjoy the good times and dream of the great times to come...there are many, many more to come. This is one relationship that's going to last! Now kiss me, you fool........Danny Haralson2009-09-16T18:48:00Z