The Running Architect
Moon Travels and Marathoning?
by Lee Mamola on 02/10/12
What does a trip to the moon and training for a marathon have in common? No, I am not thinking of a marathon on the moon or any sort of funky anti gravity training techniques but a trip to the moon and a preparing for a marathon actually do have something in common if both are to be deemed successful journeys!
Earlier this week our marathon training group had the pleasure of learning from a local running legend and a world record holder in the number of marathons ran in less than 2hrs 20 mins, and the winner of 40 marathons in his running career, Doug Kurtis. He graciously shared many of his secrets to his long term success of running hundreds of marathons. Many of these tips were specific to an individual selection, determination, and performance. However there was one tip that I believe is the most crucial and no distance runner can do without and expect to perform at their personal best. That tip was to do certain training such as the long run and speed or hill workouts with a training partner or group. Golfers understand that if they want to improve their game they need to golf with golfers that are better skilled at the game then themselves. The same is true of running.
This past fall as I was training for my marathon in November I ran a total of 4 separate 20 milers. The first was my toughest and was also one where I ran most of it alone. For my second 20 miler I ran 10 miles on my own as a "warm-up" to a 15k (nearly 10 mile) race. I finished that 20 miler among other racers. For my third 20 miler I ran with Chad, a young and very fast runner from our training group (well for at least the first 15 miles). But this training run was a part of a larger organized 20 miler that included many runners in a local park and thus there was always somebody running nearby me.
But my lat 20 miler of that season promised to be the toughest as most of my running friends were either competing in the Detroit Marathon that same weekend or had already finished their long runs. Except for one :) One of my regular running partners, Jessica was training for the New York Marathon which was scheduled for the same day as my marathon, The City of Oaks in Raleigh NC, so our training schedules coincided. The other challenge to this particular training run was the fact that the best training weather was past us for the season and the park where we run would likely be void of other runners.
Nevertheless, Jessica and I met in the early morning darkness, a bit overdressed for the cool, drizzly rain conditions and started our 20 mile journey along the paths and over the many huge hills in Kensington. Our pace was a bit slow at first but as we chatted away comparing notes about the conditions, racing, expectations for each of our marathons, her young kids, my young grandson, running shoes, and similar running related topics, we forgot about the conditions and pace. We did not notice the fact that we challenged the toughest long and steep hills at a pace of nearly a whole minute faster than our marathon pace, we only seemed to notice that before we knew it we were done with our last 20 mile training run of the season! My how time literally did fly by for each of us! That was not hard at all, OK, we were each a bit tired but we each had just completed an excellent 20 mile training run that only took 2 hrs and 44mins in what otherwise were not the best weather conditions over a challenging route too! I know I would never have been able to complete that run on my own that day!
So what does this have to do with a trip to the moon? Plenty! Earlier this week I heard a report that this week marked the 41st anniversary of the Apollo 14 moon trip. The first picture to enter my mind was not of the moon, astronauts, or rockets, but rather the picture of a very large control room circa 1970's with scores of rocket scientists at their workstations. Remember, the computers and technology available to these engineers was roughly the same as the first computer many of us might have had at our work desks or home!
To get a manned spaceship to and from the moon and any other successful trip to space for that matter involved a tremendous and supportive team effort of collaborative skill and intelligence. America's success in space would never have ever occurred if not for the successful collaboration of those who planned, calculated, and engineered the tasks here on planet earth.
So perhaps the lesson learned here is that whether it be running a marathon or travels to the moon and back or beyond, before any of us can expect to achieve personal victories we need to collaborate with those next to us to help them reach our common goal too.
This has been a bit longer of a read today, so an extra special thank you goes out to those who took the time today to read the entire posting today.
Thanks again and be sure to Run Happy today :)
LeeWinter Winds
by Lee Mamola on 01/31/12
A few days ago I posted a note to our local training group about winter running tips. One of my tips was to always try to finish your run with the wind at your back. Even non runners can imagine what it might feel like to run a few miles dressed to accommodate below freezing temps. It will not be long until you begin to build a sweat and your body's heat clings to you because you are running with the wind.
Now imagine what happens when you stop and turn around to return to where to started. The cold wind is not only in your face it is also working to remove that comforting and perhaps over heated layer of warmth away from your body too! To make matters worse you can add 5-7 mph (your running pace) to the effective wind velocity too! In no time at all what started as a feel good winter run will end as a nasty chilling winter run regardless of how to dressed to prepare!
There is a similar comparison in architecture. Obviously buildings do not run down any road, but they are exposed to winds and elements of nature everyday. Careful attention to the placement, siting, or orientation of how a building is located on a piece of property will have a huge and permanent affect on the energy performance of that structure.
Imagine a house designed to take into consideration year around of the evening sunsets over a special view such as a lake. It would likely include a considerable extent of windows or openings to capture the view. The problem is that these same well intended openings will become easy targets for the prevailing winter winds (in Michigan) and without special attention to detail will become cold spaces or at best spaces that are costly to heat and thus waste precious energy.
Beyond winds, sun angles, micro climates, shading devices, material selection, and similar items all need to be carefully considered if a building or house is to take the best advantage of nature and have any hope of becoming an energy efficient structure.
On your next run through the neighborhood take a mental inventory of how many prototypical (or "builder" homes) there are in your neighborhood that fail to take into account basic strategies of design to positively influence the energy performance for the life of that house. Then zip up or your outermost layer and enjoy the balance of your run. :)
Thanks for taking the time to read this today.
Run Happy
Lee
Farewell 2011
by Lee Mamola on 12/31/11
My last run of the year has now been officially logged into my book so I guess I can say 2011 is officially over! Well, at least as far as running items.
2011 was perhaps my best year ever for running. I did not score my fastest race times but I did score well in every other aspect. I will remember 2011 as the year I gained more running friends than ever before. It was also the year that I won a marathon too! Well at least I finished first in my age group, with only one month before moving onto the next age group. Also, how can I forget the fact that I actually won a USA National Championship! OK, I did not will the USATF National 10K team event all on my own, I had a little help from my teammates Jim O'Brien and Tony Mollica.. Together we placed first in the 50yr and older male division. This also reminds me of the great time we had the night before that race where we were a part of a small group who partied with one of the greatest marathoners of our generation, Frank Shorter. All of these great memories and accomplishments would not be possible without the generous support of Coach Doug Goodhue and each and every person of the Running Fit 501 Training program. 2011 was a fun year to run.
As good as 2011 was for running, it was as bad and terrible from a personal business perspective. No need to whimper or complain for there are many of my peers in the design and construction industry that are far worse than I. The only thing I believe I can do is continue to seek to improve my skills and talents everyday and look forward to that day in 2012 when truly good news will arrive.
So as I log my final miles into my book today for 2011, all 1,650 of them, I do so with the hope and dream that I will be able to enter a post that is very positive for both my running and personal business parts of life.
Happy New Year to all and I wish you health and prosperity for all of 2012.
Thanks.
Lee
Christmas Eve Eve
by Lee Mamola on 12/23/11
Christmas Eve Eve, running, and architecture. How are these related? Very simply actually.
Christmas Eve Eve is the most critical day to complete last minute preparations to assure a successful Christmas day. Sure there will be a list of last minute items to complete on Christmas Eve and even Christmas Day but in order to complete the truly last minute items in a state of relative calm or ease, the heavy duty work should be completed on Christmas Eve Eve.
For a runner facing a marathon, the second to last day before or, perhaps Marathon Eve Eve is the most critical day for the final preparation for race day. Very few runners can ever rely upon getting a good night's sleep the night before a marathon so it becomes absolutely critical that the runner get a good night's sleep two nights prior to race day. Contrary to popular belief, two days prior to a marathon is when the runner needs to store carbs and really hydrate well. This allows ample time for the carb to energy chemistry to work within the runners body. Finally, the day prior to a marathon needs to be as calm and restful as possible. So routines that tend to build anxiety, stress, or drain energy from the runner, such as attending a race expo, travel, hotel check-in etc. should all be completed two days before the big race.
As a critical deadline looms for an architectural project the most dangerous thing that can happen is a critical error. Errors always occur in any architectural project, almost all however are discovered before the "error" or better solution leaves the old drawing board (or computer screen). A good project manager always allows for sufficient time prior to any deadline for a quality review and correction if necessary. The "haste makes waste" statement is very true in the world of architecture.
So this Christmas Eve Eve, I would like to thank you for taking a few moments from this otherwise critical day in your Christmas season to read this and I wish you all a very merry Christmas.
Thank you.
Santa Lee
Who Is Your Clarence?
by Lee Mamola on 12/09/11
Yesterday I celebrated not only a birthday but also my official entry to the next age group. For my non-runner friends, age groups are usually divided into 5 year groups and are used to define your relative competition in road races and marathons. So I moved from competing against guys who were nearly 5 years younger than me to competing against guys who may be nearly 5 years older than me. This is a good thing.
I was fortunate enough to receive many birthday wishes and even an impromptu chorus of "Happy Birthday" from my friends within my chamber of commerce meeting yesterday. The day included a very different run through the neighborhoods of downtown Northville, some shopping, relaxing, a great dinner, and closed with some special treats by the fireplace. Overall it was a great day.
Among the many birthday wishes was one surprising and very pleasant birthday wish from a former student of mine several years ago when I was an Adjunct Professor at the University of Detroit Mercy School of Architecture. She has allowed me to share it here:
"Happy birthday! I hope your day is wonderful! and have I ever said thank you for pushing me to be a better architect? I probably learned the majority of my fundamental basics of architecture in your second year studio and my third year in your construction classes... :) thank you! and thank you for putting up with me and having the patience to push me farther :) ."There are several reasons why this thank you note is important to me and those of you who know of my brief career (2001-06) as a Prof can likely guess what they are. For these reasons it was especially gratifying to receive this birthday note several years after my retirement as a Prof.
It also reminded me of the classic movie "It's A Wonderful Life". Everyone knows the story of George Baily and the important message from Clarence his angel.. Relax, I am nowhere near jumping off any bridge, but have you ever wondered what other peoples life's might be like without your influence? This is an excellent time of the year to take a moment to thank somebody for making a positive influence in your life.
Thank you Rebecca for your comment, keep up your great work, effort, and passion for life. Your employer, co-workers, clients, and many people in Minnesota who will directly experience your work as an architect are the true beneficiaries.
It was a pleasure to have you as a student and thank you once again for being my Clarence for a day.
Thank you for taking the time to read this post, please check back again soon. :)
Lee
To Win A Marathon
by Lee Mamola on 11/15/11
There are probably as many reasons to run a marathon as there are people who run marathons. With seven previous marathons to my record I had thought that I ran out of reasons earlier this year. After all how could it get any better than my last marathon in New York City in 2008. The conditions were perfect in NY, I ran my best marathon ever and had fun all along the way. You always hear about the elite athlete who retires while still on top of their game, so why not just call it a career for the marathon?
Early this year I had decided to participate in the City of Oaks races in Raleigh NC on November 6th. I had run the Half Marathon races there in 2007 and 2010, earning a second place finish in my five year age group (AG) each time. This year however I would be competing near the end of my age group. Being one of the older runners in my AG it becomes tougher to be competitive against the younger runners. So I decided that if I was not going to be able to be competitive this year then why not run the full marathon course? I would certainly not be competitive in the marathon either but this may be my very last opportunity to run through the beautiful and scenic Umstead State Park which Runners World magazine cited as one of the most beautiful running routes in America.
So it was. I would run the marathon as strictly an enjoyable experience. Take in the sights and experiences and be happy to be able to run a very tough, hilly, and challenging course before I start the sixth decade of my life. How many other people are able to take on such a challenge and how many (or few) of them actually do take on this type of a challenge?
My serious training to prep for this marathon began back in late June shortly after I paid the entry fee. My weekly running mileage was at least 40 miles/week and my weekly long runs became longer. Then it happened! Somewhere in the middle of the summer I did my due diligence research on the race and discovered that the winning time in last year's marathon was 3hrs and 29 minutes, which was my finishing time for the NYC Marathon just 3 years ago. The City of Oaks Marathon course was a much tougher course than NYC and it certainly did not have the crowd support of NYC but it was still the same 26.2 miles long. How much tougher could the course be after all?
The summer training morphed into fall racing and before I knew it the fall races were over and the time had come to begin my final preps for the marathon. Perhaps the most critical part of any marathon training period is tapering. The final three weeks prior to race day is the toughest part of the marathon training to pass. If not done correctly you will find yourself in a state of tired anguish during the marathon. If done correctly, running a marathon is the last thing you really want to do in the final days before the race.
So it was for me, as our bags were packed and my wife and I began the 12 hour drive to Raleigh. I was looking forward to the trip to visit my daughter, her husband, and their dog Barley, but I did not "feel" like a runner at all. I felt fat, bloated, and generally not too interested in running period, let alone a full marathon. As if this was not enough incentive not to run, I was fighting off a nasty cold and I was beginning to have a hacking cough too!
The day prior to race day included a drive around most of the first half of the course. This is the part of the course I had ran last year during the half marathon and the challenging hills in and about downtown Raleigh were all still there! This year's race featured a new start and finish area in front of the iconic clock tower on the campus of NC State University. We were able to drive a short way along part of the second half of the course but most of the last 13+ miles would need to be experienced by me for the first time during the actual marathon. This was just as I preferred too, I wanted to be surprised by the beauty of Umstead.
While many marathoners focus on running long distances and logging mega miles per week during their training, I instead focused on running running many hills. The long runs were there, but I only had two weeks where I ran over 50 miles. I did this in prep for the Raleigh course and specifically the hills in Umstead. The profile of the race course was published on-line and the most challenging part of the race would begin somewhere after the 13 mile mark with a series of never ending hills highlighted by a several hundred foot climb beginning about mile 18 through to mile 24.
My race strategy was to start slow and easy, do not allow myself to become caught up in racing with others but rather to run my own race. I also did not want to be embarrassed and have a bad effort on race day. After all, I had been telling many other runners in our training group how to run a marathon and just what to do. They were all on my mind come race day too. I was thinking it would be nice to run a 3:30 marathon, (8 min/mile average pace) but that it was not going to happen on this course. "Just run your best Lee and let the time take care of itself".
The City of Oaks Marathon field included about 600 runners and several thousand half marathoners with hundreds of others there to run a 10k race too. It would also be a crowded field at the start.
Because the race rules would be using the "gun time" (versus chip time) as the official scoring I made it a point to line up near the start of the crowd. The conditions could not be better including the time! It was the first morning of the time change from daylight time and the 7AM start really felt much closer to an 8AM start, including temps that were rising from the low 40's. So there I stood dressed in my skimpy and very light weight Brooks racing outfit, throw away painter's hat and a huge garbage bag over my body to keep me warm up until gun time. With 30 seconds to spare, I shredded my bag and was ready to race.
The first mile was generally downhill. Not a good thing when you need to start slow and run 26.2 miles. I did start what I felt was a slow pace. Many runners were quick to pass me and I fought off the urge to run fast, "just take it easy Lee". As we crossed the mile mark my watch read 7:30! Way too fast for the first mile! Not to worry as the next mile was all uphill. So I continued to relax and not get too worried about the hill. Before I knew it the second mile split came up, another 7:30 mile! Dang, I was now worried that I might be wasting an entire summer/fall training season by this quick start.
It did not take too long for my continued internal mindset to take over and before I knew it I was running very comfortably along at just under an 8 min/mile pace. Perhaps too fast but then I also felt very very comfortable and relaxed, so I just continued to tell myself to enjoy the scene and run my race according to my feel.
The aide stations came and went. I took my Accelerade gels at the appropriate times as planned. Generally early in the race so the chemicals would be in my system later when needed in the race. The first came at 4 miles, then at the 8, 14 and 17 mile marks. Much of the first half of the course was in and around downtown Raleigh and most of the course was very familiar to me from having run the half marathon event in prior years. It was not until the course began to meander out of the city that I felt the real marathon race was beginning. This was at the 10 mile mark. I remember hitting the 10 mile mark at nearly exactly 78 minutes and thinking that 78 mins was a decent finishing time for the Crim 10 Mile race and here I had more than 16 miles yet to go! But I continued to feel good.
It remained a cool day but the sun was out and shining brightly. My kind of day for a run. A few more quick turns in the course and the marathoners were separated from the half marathoners. What was somewhat of a bunched pack of runners quickly became a long line of isolated runners with long stretches between each runner.
Almost as instantly the crowd support became non-existent too. The road that was previously totally closed to all traffic became open to guarded traffic and a lane for runners. It was just the runner, the road, the elements, and the mind of the runner. It was all good.
Following another turn we came across a farm field where huge Guernsey cows were grazing nearby. How ironic, here at about the exact same time some of my good running buds were on Staten Island about to start their journey in the New York City Marathon and here I was already deep into my marathon running along side a field of beautiful cows!
I was a bit surprised by the extent of traffic that flowed along the road as we turned to begin the several mile journey along side the edge of Umstead. It was getting close to the 12 mile mark and I still was holding my pace and feeling good. The runners were scarce. I had passed several runners in the previous miles since splitting to solely the marathon field. I then sensed and heard a runner coming up from behind me. Was it one of the runners that I had passed? I hate to have a runner pass me after I pass them! It was not someone I passed but rather another runner. A guy who was easily several age groups younger than me. It's OK to let a much younger runner pass me. We exchanged greetings but I was not there to battle him. Before I knew it I was at the official 13.1 mile or halfway mark. My official split was 1:43:48. Still way too fast but it was a downhill for the last mile too.
The course continued to flow downhill although it was difficult to see any actual drop in topography. The downhill slope helped to speed my way along the roadside to the 14 mile mark but before I could actually complete the 14th mile I would have to run up a hill that was definitely discernible! The roller coaster portion of the course was here! While I had yet to enter the forested trail through Umstead, I was apparently close enough to the park to enjoy the ever changing terrain that Umstead is also famous for! It became very tough to run my pace during next two miles. So I didn't. While I did not give up, I simply did not try too much harder either. I kept telling myself to continue to run MY race.
I was also surprised to see that the small group of runners who had been several hundred yards ahead of me or so were now much closer! Apparently they did not do as much hill training as I did this summer and they had to have been feeling much worse than me, actually I was still feeling fine at this time! Well, at least as fine as one can feel for running a hilly marathon course.
Suddenly, the reason I was motivated to run this race came, I was approaching the 17 mile mark and ready to enter Umstead Park. However before we could do that there was a slight quirk in the course. Race officials were there directing us to make a right turn instead of a left turn? There was one confused young man ahead of me who did as directed. He was the last of a group of runners I had been chasing up the last long hill. The right turn was actually a brief hairpin turn that was likely required to make the course the official distance. I used the hairpin portion of this turn to pass this fellow who was easily 20 if not 30 years younger than me to pass him! A few more strides, a shot of my Accelerade gu, a drink of water, and I was onto the path in Umstead!
Urged on by the group of volunteers at the last aide station as I entered Umstead, I found myself running all alone. There were a few runners behind me, but the next closest runner was several hundred yards ahead of me. My run through Umstead was going to feel like a nice solo run through a park. The path changed from asphalt pavement to a hard packed dirt with gravel path about the width of a single lane road. The sun shone through the dense forest of tall oaks with their golden leaves waiving gently at me. The road began to climb a bit as it also began to meander. This was everything that had been promised it would be, except that I was still running a marathon. A few runners began to pass me! But not to threat for as they were running much faster than I cared to run, they also were wearing a sign on their back that read "Relay". Meaning they had just begun to run their part of their relay leg. Since these folks were not my competition and since they were obviously had much fresher legs. I let them on their way. It was actually a small blessing for now I had someone to follow through this course.
For the next three miles the course continued much the same. Hills that only seemed to go in one direction and the quiet of the wooded forest. There were no aide stations apparently allowed within the park, it was all about running. There were an occasional runner or two running in the park purely as a part of their personal workout for the day. There was also a few people following along on their bikes too. One lady on a bike came up from behind me and congratulated me and told me I was looking very good (as a runner I assume). I did not realize it at the time but at this point in the race there were less than 70 runners ahead of me and nearly 500 runners that were behind me! So I guess I was looking sort of good :)
It was not all uphill in Umstead, there was a point at which shortly after passing two runners we came upon a downhill. The downhills were never as long as the uphills of course. Nonetheless I used this strategically placed downhill to race hard, kicking out a 7:49 18th mile! Was I nuts? Apparently so, for I slowed a bit the next few miles.
It was a little bittersweet to see the next aide station after the 20 mile mark for I was now leaving Umstead and returning to the sun drenched asphalt bike path and roads.I was still feeling good and remember mistakenly thinking that I had survived the worse of the hills. I might have survived the worse but I was not done with the hills yet. I had at least two more miles of "rolling" hills to conquer before I could begin to think about the finish. It was at this point that I began to break down the balance of the course into 2 mile splits. I also continued to pass the few runners that were ahead of me. Some were walking now and that certainly did look inviting, but it was not in my vocabulary that day.
I remember making one of the last turns back onto the main road and feeling totally lost! Which direction? left? right? Fortunately there was a traffic cop there to direct me in the right direction but I feel I lost several hundred feet at least of distance. Surely the next turn would put me back onto the main road to the finish! Uhm, no... well maybe the next turn? No, my mind was playing tricks and I could not think right any longer. Why waste the effort, I was finally able to spot the last turn and I knew just a few more miles to the generally flat to downhill finish.
It was at this point that another runner came up to me and began to pass me. This fellow looked at least my age and was not wearing a "Relay" bib either! I really did not feel like racing him at this point and my fatigued brain let him run ahead of me for a few hundred yards, at least until the next aide station. It was here that he STOPPED to take a drink and while I wished I could stop I saw this as an opportunity to pass him and take the lead versus him for the last few miles.
There were a few folks standing along the side of the road cheering me on again. Now they were able to see my name on the race bib and gave me a personal "Go Lee" cheer. Of course it probably helped that I was running slow enough for them to actually read it too.
Before too long the isolated cheers gave way to the lined streets of the finish line. I still had at least a mile and a half yet to go, 6 laps I told myself. There was one last stinking hill! It came and went and I ran as best as I could towards the sound of the PA speaker at the finish line. I could see the finish banner ahead now too. I had a few miles in the mid to upper 8 min/per mile pace while in Umstead and I knew I was not going to hit the magical 3:30 mark but I also knew I was running well and in just a few moments the marathon would be history!
The finish line clock read 3:34 ! as the seconds continued to tick away I passed the last runner ahead of me and watched the clock hit the 3:35 mark with just a few strides to go! Not to shabby for this old body today :)
Official chip time, 3:35:09, official clock time 3:35:12.!
I wanted to stop but had to keep my legs moving, keep the blood flowing. I walked around the crowded finish looking for my daughter Bridgett and her husband Shane. They had each ran the half marathon. I am proud to report that they each achieved a personal record (PR) for their effort in the HM too! For Bridgett it was her first HM and she battled through a number of injuries during her summer training to finish more than 15 minutes better than she anticipated! We posed for a small group picture at the finish and headed back to their house.
It was not until later that evening that I discovered that I had actually won my Age Group! I had WON A MARATHON! What makes this win especially important to me is that I did this with only a few weeks left as a competitor in the 55-59 age group too, for next year I move up to the next 5 yr group.
So the question is, is this the time to retire from running marathons? At this time I truly have no desire to return to defend my position next year and I lack the fire within to run another marathon. I will however have a very good and lasting memory of The City of Oaks Marathon.
Thank you to the organizers, volunteers, sponsors, and people of Raleigh for this event, you are all to be congratulated.
Thank you for this extra long race report, it was a report about a marathon after all :)
Lee
Taper Dreams
by Lee Mamola on 11/02/11
First time marathon runners experience a myriad of emotions, thrills, and unexpected events. Most of these emotions, thrills, and events are also experience by the veteran marathon runner. The difference between the new versus veteran runner is that the veteran has come to anticipate most, but not all of these as each marathon is unique.
These experiences begin during the final days prior to marathon day. The final days of the runner's trip to Taperville. So it was with me just a few hours ago as my restful night's sleep was coming to an end and I experienced my last dream of my night's sleep. I had the type of dream that all marathoners experience in one form or another and that is of being at the start of your marathon just prior to the start gun sounding and experiencing a very real like dream of somehow not being quite ready!
My dream's details from early this morning included being together with many of my running friends who I have trained with all season. We were standing around the race area when we began to experience a last minute surprise in the weather, snow! But no fear for we all knew we had properly prepped for any condition. So I made my way back to my car (aka portable locker room) to gather some new racing clothes when I was intercepted by Coach Gina who was there to pass out special race bibs to everyone in the group. I was distracted by a voice from my past which caused me to be late. I dealt with the message from that voice and was ready to head to the start and realized that the race had already started without me!!
No fear, I was thankful for the racing technology that allows for chip timing. But then I realized that the race bib did not contain the required embedded timing chip!! I was thankful I spotted this before my start and was in the process of changing my bib when my dream ended.
Perhaps this is just my subconscience telling me everything will be alright has I have done all of the proper training and prep.
Back to reality today, today is packing day for my trip South to the marathon. A day when I will be checking my list countless times and still adding to it. A day marked by anxiety levels higher than the actual race morning. As a veteran marathoner and finisher of countless other shorter races I at least recognize this is all simply a part of the marathon experience, it's not like the risk I take when issuing a set of drawings depicting my design for construction of a new building after all!
Thanks for visiting and reading my post today, please come back to learn more of the "marathon experience".
Lee
PS
You can bet I will be double and triple checking my bib prior to the start of the race too!
Welcome to Taperville
by Lee Mamola on 10/25/11
Most of my blog posts describe various similarities between the practice of architecture and the sport of running. Today's post focuses on certain dissimilar events between the two, that is "Tapering".
Tapering is primarily associated with running and is the part of one's training regime in the weeks or days leading into a focused race. The term tapering is derived from the fact that the extent of a runner's training continually and gradually reduces over the taper period. This period can be as long as three weeks when prepping for a marathon or as little as several days if focused on a 5K or shorter race. For this post, I will focus on the taper period for a marathon.
There is also a mental phenomenon that occurs in the runner's mind. The phenomenon is often refereed to by runners as "Taper Madness". To understand this madness you need to understand what the runner had endured during the months (at least three months and up to a year or more) that lead up to the official taper period, or what I call, the trip to Taperville. The runner has logged weeks of training that include some intense runs, long runs, heat and humidity, or snow and ice etc all culminating with the final week of intense training where the runner likely has completed their last of several 20 mile long runs while averaging 45 to 60 miles per week.
Over the course of this long enduring period the runner has acclimated to the conditions and is likely in the best physical and mental condition they could possibly be for themselves. So the taper period begins. Instead of running 40 miles a week the runner only runs 30 miles, followed by maybe 25 the next week. During the final week there are only a handful of miles run. This is all done to prep the body to be fully fueled and ready to compete come marathon day. However, as you can imagine, the runner suddenly has more time on their hands then maybe they know what to do with! They have this habit of running nearly all the time that is in the process of being broken.
During the taper period the runner also starts to feel like a non-runner. I remember traveling to New York in 2008 to run the NYC Marathon. As I boarded the plane to NY several days ahead of the marathon I felt anything but a runner. I felt fat, sluggish, old, etc. I would have been very happy just to go to NY and see the sights and not run. This feeling only became worse after I arrived in NYC and enjoyed some marvelous pasta dinners too! Ah, but then came the morning of the race. Somehow as I watched the glow of the morning morning sun conquer the darkness of the athlete's village on Staten Island I magically became a runner again. And as the cannon shot was fired and I took my first steps along the Verrazano Bridge I was totally back into the running frame of mind. Good thing too, because I still had over 26.2 miles to run. I ran my best marathon as a senior runner in my life!
So what does this have to do with architecture? Simple, a typical design project is much like the preparation for a marathon except at the final stages. Due to certain tendencies involving the creative process, architects tend to end up doing 90% of their effort during the last 10% of the project time line. Thus rather than a taper period where quantity slows for a runner, the architect experiences an "Anti-Taper" or something called a "push" prior to the big day.
Both architects and runners are involved in a higher level of intensive focus during this period. Instead of actually running, the runner is utilizing the newly found spare time to look up such items as the long range weather forecast, make at list of what to pack at least a dozen separate times, verify their race registration etc. in general the anxiety level increases inversely to their mileage.
The architect's anxiety level increases every day too. In the early days before a deadline, there is "No Problem" that can't be addressed or accomplished. However as the days fly by these "problems" tend not to only remain but new ones seem to appear out of nowhere!
Alas the big day eventually arrives for the architect and the runner. If each have done their job properly over the entire training or project time line, including the taper or push, then there is nothing more to do other than to perform the task at hand and run the marathon or submit the project.
I am writing this post with something less then two weeks remaining in my current visit to Taperville. I am guilty of much of the experiences noted above. The difference for me now is that I have been here many times before and sort of know my way around the town of Taperville. Yet as with any visit there are always new sights to experience. Now, I need to return to that architectural project I have so I can enjoy my visit to the "Pushville".
Thanks for stopping by and taking the time to read this. I look forward to seeing your feedback too.
Lee
Running Gear for Buildings?
by Lee Mamola on 10/19/11
Perhaps one of the greatest improvements involving running gear in the past dozen years or so is the invention of so called "Tech Fibers". Tech fibers are clothing fibers that have been scientifically designed to wick moisture (aka sweat) away from a body. These special blends of polyester fibers are woven into light weight shirts, jackets, pants, socks, hats and are worn by runners in both hot and cold conditions to allow the runner to run in efficient comfort. They have become an essential component of the running experience.
It was not all that long ago that cotton was king and runners were clad in hot and heavy moisture soaked T-shirts in summer. In winter this same cotton gear worked to hold moisture close to the runner's body and allowing the wetness to become cold and thus turning a winter run into a winter chill if not freeze session.
So what does this have in common with architecture? Actually a great deal! In today's energy and environmentally sensitive world the proper attention to moisture control in a building's overall performance and projected long term life is absolutely critical.
In today's world of tightly constructed and highly insulated buildings there is less room for error in the design and the construction of the exterior building shell or envelope. Older buildings with less insulation and unintended air leaks actually provided for a more forgiving envelope assembly and thus moisture penetration was less likely an issue in these structures.
Yet there is not one solution or proper way to "dress" a building to assure it's comfort during the run or existence of a building's life. First the building's location or micro climate must be clearly understood. Then there are various types of wall assemblies that involve not only a myriad of materials between the inner and outer surfaces, but it is critical to where these materials are located within the wall assembly. The location of certain materials is dependent upon the micro climate of the building site. The most variably located materials are vapor barriers, air barriers, and water barriers. Most building and home owners do not have a single clue as to what these items are yet alone how they should be installed in a given wall assembly. Yet these items are critical to the long term successful performance of their building or home.
While many older buildings were constructed with what we consider to be something a kin to an air or moisture barrier I believe it is a fair comparison to say that these barriers are like the old cotton shirts worn by runners years ago.
As the runner's tech shirt works equally well in hot and cold conditions so do certain newly developed air and/or vapor barriers that are properly located and installed within a given wall assembly. Thanks to this new building technology our buildings and plan to "run long" for well into the far future.
Thanks for stopping by and reading.
Lee
The Brooksie Way Half Marathon Report
by Lee Mamola on 10/05/11Background
This is just not any half marathon to arrive on the racing scene in recent years. This race is organized by the same people that are responsible for my favorite race, The Crim 10 Miler. It is also in my home county yet far enough from home to represent a change of scenery from my normal local running venues. I have run every Brooksie HM now since the first back in 2008. That first Brooksie race will also likely forever be remembered by me as one of my most memorable races as I can say that I held off world class running icon Bill Rogers for over 10 miles before he passed me for the final time along mile 11.
Despite the admiration of The Brooksie HM race, it has never represented a race that I target to do well. There has always been another race such as the New York Marathon, or races in Raleigh NC that are scheduled four weeks following Brooksie that have been my targeted fall event. The same is true this year as my training has been focused towards a full marathon in Raleigh on Nov. 6.
The marathon course in Raleigh will be the most challenging course I have ever attempted this is not a course that I expect to score a personal record. I do however expect to do as well as possible within the competition of my age group. To assure this result I have included long routes that feature many hills. The Brooksie Way course is an excellent opportunity to race a hilly route and let it become a measure of my preparedness for the marathon now less than five weeks away. So once again The Brooksie Way represented a competitive training run for me this year. No real taper time to rest and prep to be at my prime race shape.
The course is generally a slow and constant downhill route to just about the mid point of the route. After that the course reverses topography and is generally a long slow climb back to the finish line. This year the organizers continued to tweak the event and established a new Start and Finish line area. Their intentions may have been honorable but in fact it only made the course tougher as there is about a 40-75 ft incline for the last several hundred yards of the race! In previous years the course featured a nice long downhill for the last half mile or so.
Race Strategy
I had the benefit of now racing essentially the same course for the past 3 years and I researched my race logs for my splits and finishing times. Each of the prior three years I had finished at or slightly better than 1hr 37 minutes and several spots from being on the award podium for my age group.
Beyond gaining a competitive training run my goal this year was to start slower and finish stronger than previous years. Hopefully that would also either give me the about the same finish time as prior years. Therefore my strategy was to take the first mile slow, at about 7:25 to 7:30 pace, then slowly increase each mile by 5-10 secs each until the lowest point in the route just before the six mile mark. The key mark would be the 10 mile mark. My goal would be to hit 10 at 1:12 then push the final 5K in 23 or less.
For the up hills, I wanted to run decent but be left with enough juice in my legs to finish strong. In each of my prior three races I was spent shortly after the 10 mile mark and hated running the last three miles to the finish.
Race Morning
The weather predictions had been looking good for race day however a sharp cold spell the day before that featured strong winds from the North caused me to begin to second guess my race outfit. I arrived to the parking area very early, long before sunrise, dressed with a long sleeve tech shirt under my race singlet and watched the temperature reading in my car hold steady at 38 degrees. I prefer to race in as little garments as possible. I have learned from experience that my slightly chilled body will run faster than my over heated body and after the gun goes off there is little I can do to alter my race outfit.
Shortly after sunrise the temps began to rise and like a turtle poking out of his shell, I emerged from my parked car and assessed the early morning conditions. It was still very chilly but there was only minimal wind! I made the decision to discard the long sleeves and race in the singlet! The only question was whether or not a hat was warranted. It did not take much longer to determine that it was.
The new start area was very confusing. There were many more people than in previous years and most were lost as to where to go etc. It took some doing but I eventually found the baggage drop area only to discover the lines were much longer here than at the porta-johns!! The organizers eventually added volunteers to collect the bags and I just turned in my warm outerwear and donned my plastic garbage bag when the organizers announced a 15 minute delay to the start! No surprise, traffic was still attempting to enter the race start and finish grounds. Instead of grumbling I used this opportunity to seek refuge, even if for only a few precious moments in the comfort of the relatively warm porta-john!
The Start
Made my way thru to near the front of the pack in the narrow starting chute, still in my designer garbage bag, turned out it was a popular style that morning. Race conditions actually could not be much better. The temps were likely approaching the upper 40s, what wind there was, was actually welcomed, the sun was shining, and it was all clear for nearly as far as the eye could see! That last phrase is not a good thing for we started on top of a relatively higher elevation and with the start and finish being the same location meant we were to be finishing up one of the largest inclines I can remember in any significant race!
I crossed the start line with my designer bag crumpled up and ready to toss aside at the first chance for a clearing along side the start. The first quarter mile or so the course reminded me of the old Soap Box Derby hills, a somewhat steep down hill that only gradually flattened out lined with fans and supporters on each side. This part was easy, but my initial thought was to save some fuel to charge back up this hill at the end!
Mile 1
It only took a few minutes until we were back to the original start line for each of the prior races and the course returned to my remembered frame of mind. The difference this year is that the mile marks were also all moved nearly a half mile closer relative to the old start.
I felt like I was running slow, just as I had planned. In previous years I had crossed the first mile at about the 7 min mark, too fast. This year felt much better, I felt very relaxed, if felt slow and easy. So you can imagine my surprise when my clock marked the first mile at 7:05! OK, too fast, but not to worry I felt very easy and I had time to slip into a slower pace.
Mile 2
Mile 2 was mostly down another road. There was some nice crowd support along the side. I was starting to feel warm with my gloves and hat but kept them each on. I felt like this was the mile I was slowing down, I could just feel how much easier this mile was. This was to be my 7:30 mile right? NO! 7:02!
Mile 3
Most of mile 3 is along yet another straight road and like the first mile, into the bright morning sun again. The difference is this time when you look far ahead you can see the downhill nature of the road. It is not drastic, but requires downhill running nonetheless. I was determined to let this be my slow mile. Three strikes and you are out right? I let many runners pass me, not something I like to do in a race. I kept telling myself to stick to my plan and run MY race! Mile 3 split: 6:55
Mile 4
Shortly thereafter the course moves from the road to a very scenic path or trail. It is the type of gravel/dirt trail that two golf carts could comfortably pass each other. This mile is deceiving because when looking ahead it appears to be flat, yet according to the elevation charts of the course, it is still a down hill run. I continued to relax, some runners were passing, I felt very good, and despite being a very shady part of the course I felt fine racing along in my singlet, shorts, gloves, and hat. In fact I was becoming a bit too warm. OK, I did it this time, it sure felt like I was running slower. Mile 4 split: 7:03. At least I was being consistent. I knew what would happen if I did not slow my next mile down! I really needed to focus on doing my 7:30 mile because after the next mile the course turned uphill!
Mile 5
Mile 5 continues along the trail that appears to be flat yet you are still in a very gentle downhill slope. My focus continued to be to slow my pace! During this mile a group of three men runners who were probably at least 10 years younger than me were chatting along as they came upon me from behind. Because they were talking they were definitely at an easy pace. I was a bit jealous of this group as they obviously were running a smarter race than I was. I did not let them get more than a few strides ahead of me. By this time it certainly felt like I was running slower, moment of truth lay ahead at the next mile mark. 7:23!
Finally! I still felt relaxed, almost too relaxed this was not my goal pace and I could not afford to run at this pace and meet my target. As we turned a series of quick turns coming off the path to the road we were met by the first hill on the course. One of the guys in this group said let the fun begin, so I did and passed these guys never to see two of them again.
Mile 6
This mile weaves in and out of a small park, includes trails and roads, and for me because we pass thru downtown Rochester, marks the beginning of the race. I could tell I might begin to becoming a bit fatigued but I was determined to hold this pace. Mile 6, 7:11, I'll take it!
Mile 7
It features another scenic shaded trail that on this glorious autumn day was beautiful to run along. It was along this path several years ago that Bill Rogers and two other runners came upon me from behind. I recognized Bill Rogers and was determined not to let him pass me! So I didn't and the next 4+ miles were probably my most memorable race experience! Bill Rogers was not here to challenge me today. I was beginning to feel a bit fatigued and felt I needed to push my pace a bit faster. Mile 7, 7:25
The half way point along the course was not marked, but I did overhear a course marshal say that we just passed the halfway point, I looked at my watch and noted 47 mins, on pace for a 1:34 finish time.
Mile 8
At the 7 mile mark runners have just turned from the shaded trail and return to the paved road. Except this paved road is no treat for as runners look ahead they are treated to the long view of what seems to be a never ending hill. The aid station might as well be the last stop along a journey to the Arctic! The long grueling hill for the next two miles are not made any easier for this stretch of road is magnified by the fact that it is straight! The subtle plateaus that do occur along this route only serve to hide any visual spotting of the end, thus these series of hills seem to go on forever and most runners want to quit, in fact some do!
This is why this is my favorite part of the course! It is not that I like the hills, rather it is that I have at least prepared myself for these hills and it becomes fun to be able to pass many runners during the next two miles that causes me to forge a small grin with each runner passed. Mile 8, 7:25. I cannot afford to keep this pace I know I will need to run faster after these hills, but I am happy so far and continue to feel good.
Mile 9
Mile 9 is essentially the same situation as mile 8 except once again I recall running this stretch with Bill Rogers and learning hill running techniques with him along the way here. At the beginning of this mile there was a gathering of small kids, five or six kids not more than seven years old each. They stood by the side of the road with their parents, their small arms outstretched and hands reaching to be slapped. Once again the influence of Bill Rogers here back in 2008 when he went out of his way to slap the hands of every kid he could reach. So down went my right arm and I made it a point to touch each small hand too, after all I could use all of the special magic I could get to conquer these hills! Mile 9, 7:21, ok, holding steady at least while running through the toughest part of this course.
Mile 10
The tenth mile begins just after yet another turn onto the next road. We are still climbing an incline but I soon am able to see the gentle decline ahead as the trail of runners define the path of the next mile. Well maybe that was just my imagination for before I know it we are back running up another incline. The good news is that I am still passing some runners. I have yet to shake one of those runners who caught me as a part of a pack back at mile 4 or so. I decided to invent a new game and became determined to loose him at the next hill after the aide station.
It was about this point in the course that I also became keenly aware of the mile grid system invented by Thomas Jefferson where each main road is on a section line of a township. The mile marks in the course did not match exactly with each turn but neither were they far off. It helped me mentally to know the course and the next mile marks ahead and I began to simply race from mark to mark and never thought of the total distance that remained to be conquered. Mile 10, 7:25, for a total of 1:12, exactly as planned!
Mile 11
The first half of this mile is along a gravel road. As a runner you are distracted by your foot strike for you do not want to turn an ankle in any of the many pot holes along this part of the course. It is also a part of the route that is no long up hill if you can believe it!.
The mid point of mile 11 is where the course turns and becomes a long, straight, and yes, slightly uphill route. This is the point of the course where I had lost each of my previous races, I simply ran out of steam here. Thanks to my wrong turn directions driving to the race expo two days prior to the race, I was able to drive this part of the course. It helped me tremendously for it helped me to think that this part is really not so long after all! So I turned the corner knowing I had to loose the series of 7:20+ mile splits and began to run not only faster but I remembered my form too! Mile 11, 7:10
Mile 12
Were my eyes deceiving me, I do not see well in the distance or is the actually the 12 mile mark sign ahead? I spotted several more groups of young kids along the road cheering us on and made sure to collect as much kid MoJo as I could find for I knew I would need it now! It must have worked because I actually began to feel stronger and ran faster! Hold on now, not too fast, there were still a few hills ahead not to mention that monster climb looming at the finish line! Mile 12 7:07.
Mile 13
I was on my way to the finish! The landmarks that were slow to pass in previous years now came to me faster and I knew I was headed to a personal record (PR) if I could only finish strong! I kept focused ahead, remembered my form lessons and continued to push to the final intersection. Here we turned and were actually at the part of the course where we started over an hour ago. There was a stinky long hill that seemed much steeper going up than it did going down when the race started. I wanted to go faster but I could not make my legs go any faster. Then before I knew it I was past that crown of a hill and made the turn to the final stretch! Mile 13, 6:49
The Finish
The last monster hill to the finish, the good news, you run this hill and it is over! A few strides to get to the base then up a 75 ft climb over the final eighth of a mile to the finish. I felt like I was sprinting but I am sure I was not. I saw the time clock read 1:34+ I knew I had did it! I had my best Half Marathon time as a Master runner ever! Shortly after crossing the finish line I clicked my watch which read 1:34.11, I knew there might be another second or two to gain too. Now the only question that remained in my head was whether or not my time would be good enough to score an age group award (5yr, 3 deep).
Shortly after the finish I spotted Brooks Patterson our long time County Executive and the man whose son the race honors.
I gathered my gear from storage got dressed in the huge warming or party tent and waited for other runners from our training group to finish. They had several computers in the tent where you could check your finish. My long wait in line was rewarded with my notice that I had indeed finished second in my age group (55-59) with a time of 1:34:08! A PR by over 2 minutes and I broke my own Brooksie course record by more than 3 minutes! Despite this being a slower course due to the finishing hill.
I was able to meet up with several but not all of the runners from our Running Fit 501 training group and I am happy to report that I believe everyone had a great time and race.
Conclusion
Maybe I should forget about tapering for long races, throw out the rule books, for I had run a tough 20 miler just 8 days prior to this race and included a series of hill repeats less then 2 weeks prior too. I was intent on using this race as a training run for my upcoming marathon in November (City of Oaks, Raleigh NC), which features many more hills, but thankfully will be run at a much slower pace.
Final stats: 2/108 AG, 109 of 2,650 overall First half: 47:00, Second half: 47:08, official time 1:34:08
I do not run with the benefit of any GPS device but rather what can be viewed as an old fashioned electronic stop watch. I run by the "feel" of my legs and effort. My feel was in prime condition this race day :)
Thanks for taking the time to read this report.
Lee
Old Paper, Cotton, and Times
by Lee Mamola on 09/28/11
As an experienced runner and architect I have seen the evolution of improvements to how each endeavor is perform and practiced. Over the years the tools of each trade have also changed dramatically.
When I first began running in my early years in high school there were only two major running specialty shoe manufacturers, Adidas and Puma. At that time Nike was a slab of warm rubber between the coaches waffle iron. Heavy cotton sweats were the norm for gear and thickly knitted hats keep the heat in our heads. Today this same clothing if seen or used by runners at all, will be to keep warm on a chilly race morning only to be tossed to the side as waste after the gun goes off. And of course runners have a huge myriad of specialty shoe manufacturers to select from to help in their training and racing.
In my early years of my architectural career cotton was a major element used to produce drawings! Architectural drawings were drawn on sheets of translucent paper called vellum. The best vellum was rated by it's "rag content". Elbow grease was used to erase lines and we actually drew those lines with graphite.
Shortly thereafter the drafting media evolved to include "plastic lead" on plastic paper or mylar. We also came to use the electric eraser too. Other media at the time included assortments of high quality markers, pens, and of course the ever prevalent "bum-wad" or onion skin.
To turn our 2 dimensional sketches to a 3-D vision we constructed models. A similar evolution of paper based products to plastic based products can be described to outline the evolution of architectural model making.
In today's world you might see a roll or two of onion skin in a typical office setting. The large drafting boards, specialty lamps, and a set of each architect's personal specialty tools such as lead holders (aka pencils), sharpeners, erasers, scales, triangles, etc, has long been replaced by a bunch of electronic do-dads in a plastic box, yes the computer and corresponding monitor.
There is a great debate among seasoned architects such as myself as to whether or not all of this computer "stuff" makes for better designs, results, and architecture. I am not so sure, perhaps more of that debate in future blogs.
I do know that the improvement in running gear, technique, training, etc has resulted in my extended long term enjoyment of the sport, but have these items really improved the sport? I believe a solid argument can be made that perhaps not. For in the mid 80's, just past the boom of the running boom, average competitive race times were faster than they are now. I recall a running friend of mine back in those years saying "why enter a 10k race if I am not in shape enough to break 40 minutes". In today's world of runners a sub 40 min 10K time would be viewed as a great accomplishment.
So perhaps the more things change the more they stay the same?
Thanks for your visit, come back soon for continued comments. :)
Lee
Thoughts on The Run
by Lee Mamola on 09/20/11
Responding to one of this blog's most loyal followers today's post is a sampling of some of what goes through my mind while on my runs.
First of all I have NEVER used any type of musical device to listen to while on the run. Those devices were not even invented when I started running and I have never seen the need to use such devices. However, music often fills the void between my ears on runs. The type of music varies widely from jazz, to classic rock, to classic. Performers such as Pat Metheny, Bob Seger, The Beatles, Boston, are common visitors on my run. On the classical side show or movie tunes drop by on occasion too including the themes from Star Wars or E.T. or most any score written by John Williams. Just this past week I have been including the violin concerto "Affairs of the Heart" by the Vancouver Symphony Orchestra. All the music selections set the pace for my run or race.
Thoughts on the run are heavily influenced by the location of the run and the setting. It's not uncommon for me to think "why am I doing this" during the first mile when at Kensington, Hines Park, or looping around Novi's Town Center. My first mile or so are always the slowest and most awkward but it doesn't take long for me to feel comfortable in my stride.
I can find comfort in gloomy overcast and rainy or snowy cold days just as easy as bright and sunny ones. The gloomier days I often have thoughts of times years ago, not always about running either. This past winter no matter where I was along the Kensington route there was something about the setting that caused me to have flashbacks about being at my grandparents house in Detroit as a young kid. The weather was the same as a part of my childhood memories at my grandparents.
I prefer sunny weather to run. Ideally the temps are cool, very light breeze. I can find myself fantasizing about winning a race, reminiscing about certain races in my high school career, focusing about my form, or mentally practicing my next race.
Regardless of the weather conditions runs are often used to sort out items occurring in my work life too. Thoughts about working through certain problems involving a current project or longer term endeavor. On occasion I may also think about a situation that gets my adrenaline rushing too, my pace increases a bit as I work through certain issues.
Then there are runs that I do with other runners, typically with those in our training group. These runs include chats that involve guess what? Running of course! We compare notes about our aches and pains, our race strategy, training, diet, etc etc. One of my favorite discussions however is listening to one of my running friend's stories about her two young boys. You really do need to tract these and write a book someday Jessica!
Today I plan to run later in the day and I am certain my thoughts will be all about what happened 30 years ago today when our daughter Bridgett came into this world.
Happy Birthday Bridgett, this posting is for you today since you asked :)
Love Dad
Monday's Rain
by Lee Mamola on 09/19/11
This Monday morning began with a gentle rain. The forecast is for a full day of rain. Mondays of course are cursed as perhaps the worse day of the week, primarily because it requires the return to the work routine. Yet Mondays can be good!
I find that there are not many phone calls or emails demanding my immediate attention, the day typically starts on the quiet side. Afternoons can become busy, but typically not too pressured packed as it might become later in the week as a deadline looms. Mondays, especially Monday mornings, are typically devoted to setting up the week ahead. Generating the "To Do List" for work items and planning my runs for the week ahead.
But rain soaked Mondays are perhaps the best. Best because Mother Nature provides a more contemplative environment on rainy days. There is no guilt factor for not running, who really wants to run in the rain anyways? Instead stay inside and use this opportunity to actually do a core workout, practice a little yoga, and/or lift some weights.
For several years now I have started my running week on Monday evenings with a drop-in group of runners who meet at the Novi Running Fit store. This has been a great way to start the running week with a 4-6 mile run. But I think today I will take a pass on tonight's run. My legs and body are whispering to me the need for a little extra rest before I start another week of intensive long miles. So I will be taking advantage of this rain soaked Monday to simply relax, catch-up on several chores and quietly enjoy the rest of my day.
I hope you do too, thanks for stopping by to read this.
Lee
Like A Good Wine?
by Lee Mamola on 09/14/11
What does a good wine, running, and the profession of architecture have in common? Your first response is probably not what I will explain in today's blog posting.
This past weekend I ran a local 5k (3.1 miles) race. I was simply seeking a local, low profile event that I could use as a training experience and a tune-up for my longer races coming in October and November. What I found was a very well organized, event that featured a fast and fast course with over 600 runners and walkers who where there to support folks in the midst of their battle against cancer. The race was organized by St Mary Mercy Hospital in Livonia.
Since this was a training type race I did not rest in the days prior to the race. In fact during my runs each of the two days leading up to race day I was tired and could not muster up a decent pace. So while I was hoping to race one of my fastest races I did not know what to expect for this event.
Typical with many shorter races such as this there were a number of younger runners who blasted off very fast at the start of the race. Initially I was a bit jealous of their speed but I had no desire to stay with them, instead I just ran to what I call the feel of my legs. I have run enough training laps on the track to know what a certain pace feels like.
I kept my pace and felt strong and confident, the tired legs from my 10 mile run the day before felt good. Before I knew it, I was starting to "reel-in" some of the younger "rabbits" who darted out so fast at the start too! I felt very relaxed, I was confident in my pace, and told myself "these youngsters will learn". Before I knew it I could hear the mile splits being barked out ahead, 6:10, 6:11, 6:12, etc. I was a bit ahead of my intended pace of 6:20 hitting the mile mark at 6:18. Not a problem as I felt fine and relaxed.
At this point in the race I was thinking to myself that I was glad I ran the course prior to the race. Being able to mentally prep for the up coming turns gave me a huge mental advantage, it allowed me to stay positive and keep flowing. It was also during the second mile that the crowded field at the start had thinned significantly and I started to pick off several runners ahead of me.
Passing the mile 2 mark at 12:44 mins or a 6:28 mile split for me was just what I had planned. Again this was a training race and I had intended the middle mile to be a bit slower so I could practice the feel of a strong finishing kick. All was fine as I turned a corner just past the two mile mark when my hamstring decided to let me know enough was enough and cramped up on me.
Ugh, well if I was looking to seek a racing experience I certainly found it with this cramp in the back of my leg. The only response was to slow my pace a bit, no need to risk a serious injury and hope it does not get any worse the rest of the way in. Here again the fact that I was able to preview the race course while warming up was a huge benefit, I knew where the landmarks were and I raced from landmark to landmark.
As we approached the mile 3 mark a young lady tried to pass me, chivalry does not exist on a race course, lady or not, this was one of the runners I had picked off earlier and I was not going to let anyone pass me in the final stretch to the finish, sore hamstring or not, I pushed a bit faster, stretched my lead over those behind me and finished strong!
Fortunately the race organizers had scores of bottled water sitting in tubs of ice. I grabbed some of the chunks of ice and immediately iced my sore hamstring and other parts of my legs. I am sure other runners, especially the younger ones wondered what I was doing but I believe this was a smart move. Shortly thereafter I was walking around and the old legs felt pretty good once again.
My official time was 20:41 (6:40 avg pace), I finish 14th overall, beating out all of the women, 20 year olds, 30 year olds, and all of the 40 and 50 year olds (except for a few guys in their 40's and 2 in my 55-59 age group). This finish was the result of running smart this race day. Previewing the course, knowing the pace, racing to a feel, and icing afterward are the result of running countless races in my life and learning what to expect. I also learned a few items from this race that I will take into my fall races too.
So how does any of this involve a good wine or architecture?
As you know, a good wine should improve with age. The best "old" wines need attention during their existence to assure their success. Attention to the wine's environmental conditions are critical if the wine is to attain an award winning value after years of maturing.
Age is generally viewed as the enemy of a competitive runner. Yet like a good wine the older runner too can improve with age. The older runner has learned how to train smarter, listen to their body, respond accordingly, and thus become as efficient as possible when called upon to race.
Like the "old" runner or wine, architecture is a profession that improves with time. The most valuable architects are those who have continued along a continuous path of learning then applying the knowledge gained to help their clients achieve their goals. It doesn't really matter if it's a small house (short race distance) or a major large building (marathon race), the process of analysis, attention to detail, discipline, and perhaps most important, the lessons learned from previous experiences combine to make the "Seasoned Architect" an irreplaceable asset to any building project.
Thanks for taking the time to read today's post.
Lee
PS
To view a photo gallery of the race visit: http://www.stmarymercy.org/2011-5k-photo-gallery
Prep Time or Time to Prep?
by Lee Mamola on 09/08/11
The calendar may indicate otherwise but the fall running season is certainly has arrived in Michigan. September is the month when many of my running friends really begin to increase their weekly miles. This is not done overnight but rather has been a gradual build-up all summer. It's now that the fruits of the hot and humid summer miles are able to be harvested into to ability to run as much as 20 miles at a time and 40 to 50 miles per each week. What was once a longer run is now a typical run.
To attain these results and ultimately a successful marathon in the fall requires discipline and planning. The process of planning a path to run a marathon is essentially a backwards process, that is it begins with selecting a marathon and a targeted finish time. From your marathon date you can develop a plan of mileage and type of workouts all aimed to achieving your goal by the day of the race. For most runners this will entail anywhere from at least four months to more than a year of training.
What does not happen (at least successfully) is for a person to proclaim early in the fall season that they will run a fall marathon in the next several weeks and actually have a realistic chance of succeeding in reaching that goal.
Each fall season I see a comparison between marathon runners and people seeking to have certain improvements constructed at their homes or workplaces. Typically it involves a homeowner who "wants to be enclosed before the weather gets bad" or to have their project completed by the Christmas holiday season. If I take the same approach with theses design and construction projects as a marathoner and work a reverse time line I typically find that the design portion of the project should have already been completed and the construction actually have begun.
The lesson here is that the homeowner, building owner, or landlord should begin now in the fall of the year to begin the design process for projects that are intended to take advantage of the optimal construction conditions of spring and summer, and start now.
Now is the time to hire your architect, define your project, determine the budget and more. It is also the architect who has been through this process numerous times before that can guide the client through the necessary preparation to successfully reach their client's goals.
Behind every successful marathoner is a coach guiding and nurturing the marathoner. Think of your architect as your "Coach" with your next design and building project.
Thanks for your read today.
Lee
PS Please take a peek at my Architectural website for a sampling of some of the projects I have "coached".
