London was a great way to end the World Marathon Major Challenge.  Myra and I left for London on Wednesday afternoon and arrived Thursday morning.  My legs were pretty uncomfortable on the flight and I ended up not getting any sleep.  Our hotel room wasn’t ready yet so we went for a walk.  We ended up by Buckingham Palace and were able to check out the area around the marathon finish line.  The London Marathon ends with a run past the front of Buckingham Palace and then a 200 meter stretch up the Mall in front of the Palace.  After our walk which also took in Parliament and Big Ben we took the train, or the Tube as locals call it out to the marathon expo to get my stuff for the race.  By then it was mid afternoon and we were tired so we went back to the hotel to relax a bit before having dinner and then early to bed at 7:15 pm to finally get some sleep.

On Friday we were joined by friends Bill and Phyl Krombeen from Grandville, Michigan.  We spent the day taking in the Tower of London, St. Pauls Cathedral and Westminster Abbey.  On Saturday morning Bill and I went out and found a spot on the marathon course where we could meet during the race and run a few miles together. Then it was off to watch the changing of the guard at Buckingham Palace.  I was feeling pretty tired so Myra and I spent the afternoon relaxing at the hotel for the rest of the day. After my usual pre-marathon pasta dinner I finished lining up my gear for the race and went to bed.

On Sunday morning Bill and I took the tube out to the starting area.  Myra and Phyl left a little later to watch from the finish area.  Almost all the runners go to the starting area via the train.  3 stations surround the starting area and extra trains are added to ensure all 35,000 runners arrive before the gun goes off.  The sky was blue and the temperature was mild (About 50 degrees Fahrenheit/10 degrees Celsius).  The elite women headed out at 9:00 am, the wheelchair athletes at 9:20 followed by the elite men and mass start at 9:45.

As I mentioned in the last blog the mass start has three starting lines that all merge together by the 3 mile mark.  Runners at each start are lined up based on running speed.  This is a system used in all the major marathons and once again worked well.  Despite the crowded street I found I was able to run my desired pace right from the beginning of the race.  Having just run Boston on Monday I had no idea what to expect in this race.  My legs were a bit tired but other than that I felt fine.  I started out on pace to run a 3 hour and 30 minute marathon.  My hope was to get another Boston Qualifying (BQ) time by coming in under 3 hours and 35 minutes.  I figured I would start at this pace and just see what happened.

The number of spectators was remarkable.  Of all 5 marathons I think London had the most and I also think they were the noisiest (except for Bostons Wellesley College screamers).  At times the narrow streets of London came into play.  At several locations marathoners could only run 5 wide.  Funneling 35,000 runners through such narrow chutes was going to create a very long line.  Water stations were every mile beginning at 2 miles.  At these stations only water was served and it came in stiff plastic bottles which once discarded created hazards for the feet.  A Gatorade type drink was served at about a half a dozen other stations spread around the course.  Because the temperatures were fairly warm (reaching 63 degrees Fahrenheit/ 17 degrees Celsius) I drank more water than I did in Boston; and dumped the unused water from my bottle over my head.

Bill and i linked up at about the 9 and a half mile mark.  It was nice to have someone to run with for a while.  Once Bill headed to the curb I was getting close to the halfway point and was pleased to see I was still on pace for a BQ.  The second half of the race became quite tough as the tired legs kept voting that I go find a chair somewhere.  I broke the race down into mile increments and just tried to maintain pace for one more mile.  I was able to enjoy the crowds and sites along the way but the effort needed to maintain pace kept me from doing so as much as I had hoped I might.  With about a mile and a half to go I knew I could get the BQ so I focused on enjoying the cheering crowds and view as I ran along the Thames River and then took a right hand turn past Big Ben, Parliament and Westminster Abbey.  With 385 yards to go I rounded the second to the last turn and Buckingham Palace came into view.  This is also where Myra and Phyl were waiting.  I made a quick stop to say Hi and give Myra a kiss and then on to the finish line with a time of 3:28:14; yes I got the BQ.

Be Healthy

Howard                                                Miles:   1,818.5    Steps:   2,679,125

Isaiah 40:31

Not surprisingly the inspiration to hold a marathon in London occurred in a pub.  The first race was held in 1981 and was a big success.  In it’s second year 90,000 hopeful runners applied for one of 18,000 slots.  Today, 46,500 happy runners receive a bib number.

With a goal of providing a fast marathon the course is relatively flat.  However, the original course included a stretch of cobblestones by the Tower of London that slowed down all runners.  That stretch was removed in 2005 resulting in a 45 second improvement in time for elite runners. The race begins in Blackheath with the finish about 4 miles away as the crow flies.  The course takes in some of London’s famous landmarks such as the Cutty Sark, Tower Bridge, Canary Wharf, Cleopatra’s Needle, the House of Commons, Westminster Bridge, Big Ben and finishing on the Mall in front of Buckingham Palace.

The race does not use wave starts but does have three different starting lines which all come together at about the 3 mile mark.  Unlike Berlin the course is marked in miles instead of kilometers.

Another goal of London is to raise money for charity. No other marathon comes close to the fund raising that happens with London.  Since its inception well over 200 million pounds have been raised for charity.

A unique feature of this event are runners who try to set Guinness World Records.  Last year a few of the records attempted were being the fastest marathon dressed as Elvis, being the fastest female to run the marathon in a superhero costume, setting the record for the longest scarf knitted while running a marathon, and being part of a team as the most runners linked together while running the entire marathon.  And many participants choose to run in exotic costumes - such as a 12 foot tall nurse, a rhinoceros,  a rabbit, an ironman (carrying his ironing board and iron) and about every type of wig and mask you can think of.

Myra and I head out Wednesday to get acclimated a bit before the race.  We are looking forward to learning a little about London while there.

Running Quote:

“Racing teaches us to challenge ourselves.  It teaches us to push beyond where we thought we could go.  It helps us to find out what we are made of.”  PattiSue Plumer US Olympian

Be Healthy

Howard                                                Miles:   1,782.3    Steps:   2,625,440

Isaiah 40:31

Once again the Boston Athletic Association and the towns and cities through which the Boston Marathon winds put on a great marathon.  Our marathon weekend began on Friday when Myra and I hopped on a plane bound for Boston.  My brother, Wayne and his wife Marilyn joined us, making this weekend even more fun.

This time we tried to enjoy a bit more of the city than we have in the past.  Once in Boston we headed over to tv show famous Cheers for lunch, then it was on to the expo followed by a relaxing evening.  On Saturday we rented a car and drove the marathon route.  Lots of people assume the Boston Marathon is run in a city environment.  In actuality only the last few miles are such with most of the course having a rural, residential small town feel.  In fact the Boston Marathon begins on a two lane road making it the narrowest starting line of the major marathons.  At mile 20 a stretch break was needed so Myra, Wayne and Marilyn hopped out and conquered Heartbreak Hill.

On Sunday we attended Old South Church which stands on the finish line of the Boston Marathon. Each year on the Sunday before the marathon Old South Church includes a “Blessing for the Runners” in the service.  So if you are ever in Boston to run the marathon take in this service and if you want to blend in be sure to wear your suit - running suit that is.  In the afternoon we picked up some Boston history on a Duck boat tour.

Marathon Monday began at 3:40 am.  After getting ready to go I walked over to get in line for a 6:00 am bus to the start.  The bus always seems to move slow and the ride takes long but all us marathoners know the way back will take longer and we won’t be sitting.  At 7:00 am I settled into the athletes village at the Hopkinton middle school and high school athletic fields.  At 8:45 I left to begin the three quarter mile walk to the starting area.  I watched the wheelchair and elite women starts and then went to my corral awaiting the 10:00 am start.

The day was nice with temperatures in the 40’s F/5-9 C, partly cloudy skies with no rain…and a strong headwind of 8 - 15 miles per hour. (oh well, 2 out of 3 isn’t bad).  26,385 registered runners headed out of Hopkinton bound for Boston.  This was the second largest field ever and I think will become the standard for the maximum size that Boston allows.  The field size represents the marathon length being 26 miles and 385 yards.

I decided to try and enjoy this race by taking in the sights and enjoying the crowds.  The little kids lining the course like to high five runners so I often moved over to the edge of the road and reached down to meet their outstretched palms.  The course is beautiful as it winds toward Boston with trees in bloom and historic homes and building lining the route.

My brother asked me before the race where the noisiest parts of the course are.  So as I ran I took note of the cheering crowds.  As usual the gals of Wellesley College took top honors but this year more than ever the students of Boston College came in a close second as they cheered the runners descending the backside of Heartbreak Hill.

The last half mile of the course is great.  It’s a sharp right onto Hereford Street soon followed by a sharp left onto Boylston Street where the runners set their eyes on the finish line in the distance while listening to the cheers from the spectator packed sidewalks.

In the elite category the Americans had high hopes that one of their own would wear the laurel wreath for the first time in over 20 years. But despite great races the top US runners, Kara Goucher and Ryan Hall, both ended up third.  An excellent finish for both but a bit short of each of their goals.  Top women’s honors went to Kenya’s Salina Kosgei who won the sprint to the finish by one second.  The top male was Deriba Meriga of Ethiopa.  Both of these individuals now take the top spot in the 2009/2010 series of the World Marathon Majors.  The 2008/2009 series has Irena Mikitenko of Germany leading the women and Sammy Wanjiru of Kenya leading the men.  Both will be trying to maintain their leads this weekend on the streets of London.

Speaking of London, after the race it was time for me to start getting ready for that event so it was back to the hotel for an ice bath and leg massage.  Tuesday morning I went out to loosen up the legs and took a nice slow 7 and one half mile tour of Boston.  Then it was off to the airport.

Running Quote:

“Sport is not about being wrapped up in cotton wool.  Sport is about adapting to the unexpected and being able to modify plans at the last minute.  Sport, like all life, is about taking risks.”  Sir Roger Bannister - first man to run the mile in under 4 minutes.

Be Healthy

Howard                                                Miles:   1,782.3    Steps:   2,625,440

Isaiah 40:31

This year April 20 marks the 113th running of the Boston Marathon - the worlds oldest annual marathon.  Along with its longevity, the traditions and qualifying requirements make this the premier distance running event.

And it all takes place on the legendary Boston course.  Starting in the town of Hopkinton the course drops down into Ashland and then curves into Framingham.  Anticipation builds as the runners glide through Natick because the renowned scream tunnel is up ahead in Wellesley where the girls of Wellesley College create a half mile of noise that is unmatched in the world of marathons. Leaving Wellesley with ears ringing the runners now have to get to work as the legendary hills of Newton loom ahead.  Last but not least of the hills is the renowned Heartbreak Hill where spectators gather to either cheer tired runners up and over or to watch the crashes.  Those who make it over slide downhill into Brookline and finally enter the streets of Boston. One last curve onto Boylston Street and the tired marathoners gain new energy as the finish line comes into view.  After a 500 meter victory march runners sweep across the finish line and join the ranks of Boston alumni.

Each year Boston takes place on Patriots Day, the anniversary of the beginning of the American Revolutionary War.  It’s a bit ironic that today the Boston and London Marathons are only a week apart and the two countries still skirmish; only now it is to see who can attract more elite runners than the other. But regardless of the holiday when you wake up in Boston on race day the locals simply call it Marathon Monday.

In the 1970s to keep the race from becoming too large the race officials decided to add qualifying times.  Rather than keeping runners away this increased the allure of the famous race. Today most marathoners set their sites on running a BQ (Boston Qualifier) and getting a chance to enter into this historic event.  Here’s what you need to do for the chance to lace up your shoes in Hopkinton:

After months of training through the Michigan winter it feels great to soon be able to run Boston.  Myra and I will be joined by my brother and his wife and while in Boston we look forward to enjoying some of it’s history.

Running Quote:

“The will to win means nothing if you haven’t the will to prepare.”   Juma Ikangaa, 1989 New York City Marathon winner.

Be Healthy

Howard                                                Miles:   1,731.1    Steps:   2,552,090

Isaiah 40:31

As you recall, Myra and I both turned 50 years old this year.  With Boston and London just around the corner I’m reminded that we set out on this journey of running the 5 marathons in the World Marathon Majors to celebrate the impact of Christian schooling on our lives.  Together with CSI we have called our challenge Be Healthy; its a theme of physical, mental and spiritual challenge.

The schools that make up CSI have worked hard for many years to provide parents excellence in education, knowledge and skills set by current curriculum standards and to teach moral and spiritual values for living a life in Christ.  Most recently the CSI family is producing a new Bible curriculum called Walking With God and His People.

This exciting new curriculum will be used by hundreds of schools who want their students to choose the story of God and learn how to find their place in that story. Our schools want students to understand who they are in relationship to God, to make authentic connections between the stories of God’s people and their own lives, and to understand what responding to God means. To learn more click here.

Our running is helping support Walking With God and His People.  Thanks to all of you who have joined with us in supporting this new curriculum.

Be Healthy

Howard                                                Miles:   1,666.6    Steps:   2,454,050

Isaiah 40:31

One of the great stories within the Boston Marathon is the father/son duo of Dick and Rick Hoyt.  Together they run marathons and even complete ironman triathlons.  It is quite an amazing story considering that son Rick can’t walk.

When running marathons Dick pushes Rick in a wheelchair; and when completing triathlons Dick pulls Rick in a boat for the swimming event and for the biking portion Rick rides on a specially equipped bike.

When Rick was born the umbilical cord was wrapped around his neck leaving him unable to do much physically.  He can’t talk and about the only control he has over his body is slight head movements.  He communicates by way of a computer that he can control with head movements.

His parents wanted to have Rick live as normal a life as possible.  To that end they have tried to have him included in the everyday activities of life. Rick graduated from public school and went on to earn a degree in special education from Boston University.

Their athletic career began when Rick was in high school and wanted to compete in a local 5 mile road race to raise funds for an injured athlete.  Dick who was far from a distance runner agreed to push Rick in a wheelchair.  They finished in second to last place and Rick told his dad that when they were in the race he did not feel that he was disabled.

So together the father and son entered more events.  At first they were met with resistance.  Race officials and participants weren’t sure what to make of them and many individuals were uncomfortable having them around. But Rick’s parents kept to their goal of having Rick participate in the “normal” activities of life.  In 1981 they asked to run the Boston Marathon but were told by the race officials that they first needed to run a Boston qualifying time at another marathon.  The only catch was that the Boston officials said they would have to qualify using the faster qualifying requirement for individuals Rick’s age rather than use the slower qualifying time for Dick’s age bracket.  So Dick, whose stocky and barrel chested frame is not your typical distance runner build, set to work.  Needing a time of 2 hours and 50 minutes they achieved a sub 2 hour and 46 minute marathon and in 1983 were officially in Boston after running in the race unofficially the prior two years.

In 2006 Team Hoyt ran Boston for the 25th time.  This happened to be the first year I ran Boston and it was neat to see the admiration the Boston fans had for the Hoyts.  Rather than being outcasts they are now inspirational heroes and received a standing ovation along the entire 26.2 miles of the course.

Here’s a video that tells a bit more about Team Hoyt and has an inspirational ending:

watch?v=flRvsO8m_KI

Be Healthy

Howard                                                Miles:   1,602.6    Steps:   2,356,972

Isaiah 40:31

I always think of my marathon training as having two sections.  The second section is the taper which I wrote about back in October.  The first section is all the regular training that slowly builds over the weeks until the peak mileage weeks are reached.  Whenever I look at a training schedule I always look at the peak mileage weeks; those weeks tell me a lot about the training program.

My training has now reached the peak weeks.  For this training schedule I have 3 big weeks in which my weekly running begins with a day of 13 miles followed by a day with 5 miles, then 7 miles, then a day of rest, followed by a day with 10 miles, then a 22 mile run with a 5 miler for the last day.

Runners who reach the peak weeks without injury breath a sigh of relief and then tend to hold their breath hoping to make it through the peak weeks injury free.  I have been faithfully doing my stretching every day even though I don’t like to bother doing it.  Past experience has taught me that stretching plays a key role in keeping injuries from occurring.  Another way to keep injuries at bay are leg massages.  I am fortunate that my wife, Myra willingly gives me massages after big workouts.   If we miss a massage I can tell during the next day’s workout that my leg muscles are more sore and tight.

My peak weeks are coming at a good time.  For the month of March Myra and I and our kids are having a stepping contest.  It’s guys against girls to see which team gets the most steps.  It’s a fun way for us to encourage each other to get out and be active. These peak running weeks will be a boost for the guys team and we are going to need it because the girls are off to a great start.

Running Quotes:

“Life is short…running makes it seem longer” - Baron Hansen

“A marathon is like life with its ups and downs, but once you have done it you feel that you can do anthing.” - Unknown

“The miracle isn’t that I finished.  The miracle is that I had the courage to start.” - John Bingham, running speaker and writer

Be Healthy

Howard                                                Miles:   1,496.6    Steps:   2,204,544

Isaiah 40:31

Finish lines are special places for runners.  After many days of training and pushing hard throughout the race the finish line signals the success of a goal reached.  The runner may not have ran as fast as she or he would have liked but even so reaching the finish line is a significant accomplishment. 

Crowds gather at the finish line squeezing together shoulder to shoulder.  Excitement flows from the crowd to the runners and from the runners to the crowd.  The crowd cheers, claps and shouts encouragement. Runners wave to the crowd.  But the excitment is highest when someone in the crowd sees someone they know and vice versa.  Then the fans and supporters cheer the loudest and call out the name of the runner.  The runner gives a nod or a wave and can’t help but run a bit faster.  

Last spring I happened to be in London on the day of the London Marathon.  The London Marathon finishes in front of Buckingham Palace.  The course takes a right hand turn with 200 meters to go and as the runners come around that final turn the finish line comes into view.  For about an hour I stood at that corner and watched as the tired marathoners came around that corner and saw the finish line.  Many runners pumped their fists in satisfaction knowing they were going to make it to the finish line.  Some broke into tears, some stopped and hugged family and friends who were there to support them, smiles broke out on many sweaty faces. Emotions ran high.

This past week I stood at another finish line. This one was for my mom who was finishing her race on this earth.  For several days her family crowded around her bed, squeezed shoulder to shoulder.  At times we were noisy as we laughed and reminisced together.  And at times we were quiet as we cried and prayed together.  We hugged mom and we hugged each other.  Emotions ran high. 

Last Monday night mom crossed the finish line.  Dad and all of us kids were at her side singing songs, praying and saying goodbye.

Crossing the finish line of a marathon is a great experience.  Your body is exhausted and you feel tremendous satisfaction.  A medal gets placed around your neck and it seems everyone you meet congratulates you for finishing the race.  All around you are others who also finished the race. You knowingly smile and nod at each other as you hobble over to get some snacks to renourish yourself and then it is off to find family and friends.

My mom is a Christian.  She believes in Jesus as her savior.  I can only imagine what she experienced when she came to the end of her race on this earth and crossed the finish line into heaven. I do know that crossing the finish line of a marathon pales in comparison.

You may have noticed that I sign off on this blog with Isaiah 40:31.  I chose this verse because it is a favorite verse of my mom and dad and it has a running theme.  When I took on the challenge of trying to run all 5 marathons in the World Marathon Majors mom and dad were facing their own significant challenges due to mom’s illness. Now my dad needs to continue on without his “running partner” of 59 plus years.  With God’s grace I know he will have the strength to continue to run his race well.  

“But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run and not be weary; and they shall walk, and not faint.”   Isaiah 40:31

Be Healthy

Howard                                                Miles:   1,370.6    Steps:   2,017,293

Isaiah 40:31

Today I ran without the Yaktrax and that felt very nice.  It has been a snowy cold winter here in West Michigan.  We have already received about a foot more snow than what typically falls over an entire winter. But the last couple days have been sunny and today the temperature got above 40 degrees Farenheit/4 degrees Celcius for the first time this year. The roads are finally clearing up from being covered with snow and ice.

So what are Yaktrax?  Yaktrax are gripping devices I wear over my running shoes when the roads are snowy.  In such conditions they help making running easier by giving better traction.   When conditions are icy I wear a different gripping device called Get-a-Grip.  While Yaktrax work well in snow they tend to slip on ice.  Get-a-Grip have spikes that dig into ice just enough to give you good traction.  If you run in snowy conditions check out getting a pair of either.  Not only do they make running in snow easier they also lessen the chance you’ll sustain an injury from slipping. 

But as helpful as these gripping devices are it is always much nicer to be out running on dry roads; with Winter at your back and Spring in your face.

Healthy Humor

You have to stay in shape. My grandmother started walking five miles a day when she was 60. She’s 97 today and we don’t know where she is.     Anonymous

Be Healthy

Howard                                                Miles:   1303.6    Steps:   1,916,763

Isaiah 40:31

Since starting my training last June I have taken 1,780,401 steps on my journey toward completing the 5 marathons of the World Marathon Majors.  I know I have taken that many steps but I haven’t worn a step counter and of course I haven’t literally counted every step while I am out running.  What I do know is that I take 180 steps a minute. So I can simply take how many minutes I have run times 180 to get my steps.

Studies have shown that taking 180 steps a minute (counting the steps made by both feet) is the most efficient stride rate for distance running.  If you watch the elite runners you will see that all of them have a stride rate right around 180.  Most of the rest of us tend to take less than 180 steps a minute.  I know I used to until I read of the advantages of running at 180 steps a minute.

By taking more steps a minute you stay closer to the ground.  This helps lessen the impact to your body with each step and impact is a major cause of running injuries.  Also by staying closer to the ground you spend less energy going up and down, saving your energy for moving you forward.

The next time you are out for a run count how many steps you take in a minute.  Likely it will be less than 180.  When I did this test a few years back my steps were definitely fewer   To adjust I kept running at the same speed but just shortened my stride to hit the 180 steps a minute.  At first this felt very awkward but now it comes very naturally.  To make sure I am staying at the 180 stride rate I check myself once or twice on every run.  To do that I count my steps for 15 seconds to see if I hit 45 steps.  I now find that regardless of the speed I am running I very consistently stay at the 180 steps a minute stride rate.

If you would like some more information on this topic here is a link to an article in Runners World:

http://www.runnersworld.com/article/0,7120,s6-238-267–11604-0,00.html

Be Healthy

Howard                                                Miles:   1213.6    Steps:   1,780,401

Isaiah 40:31