Kearney Runners: You are the 1%

by Bill Williams

As I perused the list of runners for the Lincoln Marathon today, I was reminded of how amazing the local running community is in Kearney.

It is just a number, but the number “243” is significant.  There are over 30,000 residents in our fine city.  Factoring in children, a recent figure puts the adult population at 24,300.  One percent of that number is 243. So what? Well, that is the exact number of entrants in the 2013 Lincoln Marathon and Half-Marathon.

Realizing this brings me to two very significant conclusions.  First, there are a lot of serious and dedicated runners and walkers.  If you are a casual strider or a competitive marathoner, there are others just like you.  Every story is unique,  but we are all united by a goal or passion.  I am not surprised by the fact that we are an active community.  We have excellent local gyms, a fantastic YMCA, good schools and beautiful parks.  Many people in Kearney will go out for a leisurely stroll at night, tackle an occasional 5K or play at the park with friends and family. I am surprised and amazed that 1% of us will leave our city to travel two hours east to spend the weekend in a multi-hour run or walk.

The second conclusion that can be drawn from this fact is this. If you are running the Lincoln Marathon or Half-Marathon this weekend, you are the 1%.  Congratulations!  What an amazing accomplishment.  It is a testimony to effort, determination and perseverance.  Even in a community that embraces running like Kearney does, you are part of a rare group.  Think about it. How many people will dedicate the time, effort and energy to train for a half or full marathon?  Fewer still are those who see the goal all the way to the finish line.  For the Kearney runners in Lincoln this weekend, you will be part of that elite group.

As runners this weekend, we may be separated by time, but we are united in purpose.

We all start under the same banner.  We run along the same course.  And we will all cross the same finish line.

We are the 1%.  We are all Kearney Runners.   Go punch it in the face!

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If you’re looking for another challenge after Lincoln, register for the Buffalo County Stampede Half Marathon and 5K on Sunday June 9!

How to Race Like the Pros

It’s race week in Nebraska! Lots of Kearney Runners are gearing up for the Lincoln Marathon and Half this weekend. There are many first timers in the group (GOOD LUCK!) and many who have chosen to take on bigger challenges shortly after this race is over. (WOW!!) To help you this weekend, and in future training cycles, here are some tips that will help you run like the pros.

1) Carb Loading. Most runners are in the habit of carb loading the night before a race. This is generally a good practice, but the food you eat the 3-4 days before the big race is even more important. Carbs help restock glycogen stores, and for every gram of carbohydrate your body stores, it also stores 3-5 grams of water (Source: Active.com article) The night before the race, avoid over eating. And, don’t try anything new. It’s best to stick with fuel you have already tested. For three methods of carb loading, see this article.

2) Nutrition. Most experts will tell you to eat a small meal 3-4 hours before your race starts. I know of very few people who are disciplined enough to wake up that early on race day. A common race day breakfast is a bagel with peanut butter and a banana. How you fuel is really an individual thing, which means it’s important to test fueling strategies on training runs. Race morning is not a good day to alter your plan. For a good article on fueling and hydration, click here.

3) Hydration. Just like with carbs, you want to start a few days before your race. Most of us walk around dehydrated on a regular basis. And, if you wait until race morning to drink up, it will go straight through you… and you’ll spend part of your race in the potty line. It’s important to drink during the race–but don’t drink too much! For most of us, water or Gatorade at every aid station (about one drink per every 2 miles) should do the trick.

4) Stick to your plan. Have a plan for how you will run your race. By race day, you should have a good idea of the pace you can stick with for 13.1 or 26.2 miles. Most people will tell you to start out slower and pick up the pace as you move along. If you start out too fast, you could crash and burn and wind up taking more time to finish than if you had started out conservatively. Lincoln Marathon uses the Smart Pacing system, which encourages use of even effort throughout the race. Your pace per mile will vary slightly, depending on the terrain… but they’ve already done the planning for you and know exactly how much to vary the pace per mile.  The pacers are excellent at sticking with their pace and getting you in just under your goal time. (Brandon will be pacing the half in Lincoln!)

5) Visualize. Things can and will go wrong on race day, so plan for it! How will you react if your calves cramp up? What will you do if you hit the wall? What will you say to yourself to get through that rough patch? (See some of my favorite tips from triathlete, Chris McCormack.)

6) Stretch, Foam Roll & Ice. Make it a practice to stretch and foam roll. On race day, you will see lots of people using knee braces to try to stop knee pain that is actually caused by a tight IT Band. The foam roller is your friend. Use it to keep knots out of your IT Band… (and to keep all your muscles loose). You’ll be amazed at how much better you run when your body is not full of knots.

7) Know your “experts.” If possible, use “experts” who understand your goals: a chiropractor, massage therapist, personal trainer and/or running coach can help you get to race day in top form. Because I tend to pull stupid moves that leave me injury prone (back-to-back half marathons, anyone?!) I wouldn’t be running this Sunday without the help of these guys! If your body is tight, it’s not too late to get a massage!

8) Recovery. Remember the protein after a long run or race. Many runners like chocolate milk post-run. This is also a great time for massage and ice baths. After the full or half marathon, take a few days to recover.  Some people swear by an easy recovery run the day after a race. Listen to your body, and remember to take it easy.

What are your best race day tips? Share in the comments or on our Facebook page!

Good luck to everyone running this weekend. Be sure to keep an eye on the Kearney Runners Facebook Group for times to meet up at the pasta party and for group photos before the race!

And, if you haven’t already registered… Buffalo County Stampede is coming up soon! 

For more information on Kearney-area races, click here.

Getting to the Starting Line

Mark “THE FLASH” Treadway is headed to Boston!

by Bill Williams

The day had come.  I awoke at 5am.  I showered, put on my shorts and laced up my shoes.  I told myself that today was going to be the day that I would qualify for the Boston Marathon.  Two years earlier, having never run in my life—and on a dare—I had taken up running.  I became obsessed. I had run over 4000 miles in preparation for this day.  Six times, I ran the full 26.2 mile distance known as a marathon but never before had my time been good enough to qualify for Boston. Four weeks earlier, plagued by nagging cramps, I missed my Boston Qualifying time by 53 seconds.  I was disappointed but not dissuaded. Determined all the more, I immediately registered for another marathon just a few weeks away.

So the morning of the race, I pinned my bib number on my shorts and by 6:00am, I was ready to leave for the 7:00 start.  I had always made it a habit of arriving at the start an hour before the race, but today I decided to alter my routine.  I was able to stay at the home of an old friend who I rarely saw.  He lived just blocks from the start.  Being so close, I thought I could relax until 30 minutes before the start.  This would prove a costly miscalculation.

The period between 6:30 a.m. and 7:00 a.m. seemed like a marathon in itself. I forgot my race bag, had to make two unexpected bathroom stops, was stopped by police trying to go around a barricade near the start—and nearly missed the race completely.  I was running out of time.  The race was minutes away, I couldn’t get any closer than four blocks to the start and there was nowhere to park.  After frantically finding a parking spot, I leaped out of my car in a panic. I couldn’t even see the start, but I could hear the crowd and the national anthem resonating in the distance.

As I made my way toward the start, a terrifying feeling came upon me. I realized I needed to use the bathroom one final time.  As I quickly used an outdoor restroom (commonly known as tree) I heard the voice on the speaker preparing runners for the start.  I began running my marathon a couple blocks early as I raced just to get to the start. From my position, I was actually directly in front of the starting line, running on the empty marathon course at about the 1/8 mile mark, running toward the start.  I saw the confused look on people’s faces as they wondered what I was doing on the course and why I was running the wrong way.

Then it happened.  The sound of the starting gun was loud and left no doubt. I was late and still 75 yards from the start, running directly at hundreds of marathon runners who were just starting their 26.2 mile journey.  I avoided a couple of head-on collisions and dodged several runners as I made my way to the start.  I finally arrived at the start banner, and passed under it, relieved to have arrived at my destination. Unfortunately, this feeling didn’t last very long because if you have been following the story, my goal was not to get to the start of the marathon but to finish it.  So, as soon as I passed under the start, I turned around and began running my race.

Despite my difficult start, I finished with a PR and I qualified for the Boston Marathon.

I have heard dozens of people say, “I could never run a marathon.” I know I uttered the phrase a hundred times before I started on that road myself.  For anyone contemplating a half-marathon, marathon or gunning for Boston, it is long journey to the starting line.  But perseverance and determination pay. It comes at the start of the race… and again as you cross the finish line.

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The Kearney Runners would like to wish Mark Treadway a great run in Boston! Enjoy the experience, Mark! You earned it!

Congratulations also to all the Kearney Runners who qualified, but who will not be making the trip to Boston this year, including Rainy Clarke and Ricky Trevino (who both registered but are not heading out this year). And congrats to the many Kearney Runners who earned Boston Qualifying times this past year!!

Life After The Color Stampede

Kearney-area runners have already experienced two big running weekends this spring. Hundreds of runners participated in the Shamrock Shuffle and The Color Stampede. And, there are still lots of great races ahead.

Pick one, tell a friend, and go for it! Even better–grab a few friends and experience the joy of training and the thrill of racing together.

If you feel you’re not ready for the run, do it anyway. A big part of running races is experience. And, you can’t get that waiting for the next race or perfect weather. So, you don’t go out your first race of the season and set a PR. That’s okay, because you learn something from it. Whether it be what to eat or not to eat before the race, how slow or fast to go out, or just how your body reacts to certain conditions. Just do it!

If The Color Stampede was your first 5K, you already have some training under your belt. Kearney’s big half marathon of the year is just 9 weeks away. You still have time to train and make The Buffalo County Stampede your first half marathon!! (Here’s a Hal Higdon plan that will have anyone already running three miles (or run/walking!) ready in time for Buffalo County.)

Do you know of someone who is interested in running? Share this post with them, and offer to help them get started!

To find more races, go to KearneyRunners.com, hover your arrow over “Upcoming Events”, then click on “More Events.” (Or just click here!) We’ve already listed over 20 area races that are taking place this summer.

To see more pictures from The Color Stampede, go to the Kearney Runners photo gallery.

Superhero Dash Special Birthday Offer!

One of these Kearney Runners is having a birthday THIS SATURDAY. To celebrate, we’re offering a special Super Hero Dash 5K discount code, good now through 11:59 p.m. on Saturday, March 30, 2013.

Sign up now for the Super Hero Dash 5K and get a $5 discount when you use “happybdaybill” for the discount code. (Only valid for the 5K. NOT VALID for the 1 mile fun run. Discount available now through 11:59 p.m. on Saturday, March 30, 2013.)

REGISTER at: getmeregistered.com/superherodash

Need more info? Check out the race website for more details.

And, be sure to wish Bill a Happy Birthday in the comments below!

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For a listing of Kearney area marathons, half marathons, 5Ks and 10Ks, visit the “events” listing at www.kearneyrunners.com.

We want your race listings, insights and blog contributions! Send your article or information to kearneyrunners@gmail.com

Treadmill vs. Road Running

by Brandon Skocz

Brandon hits the road

For decades many runners from the advanced to the novice have toyed with the very notion of running on the treadmill (or deathmill as I call it) or lacing it up and braving the elements outdoors.  Many runners take refuge in their homes with using the treadmill, but how fast does one actually go when you’re running?  Which one provides the best training platform to reach those early spring goals?

Road Running:

With the advancements in running apparel, running outdoors year round has become more accessible than it was 15 years ago.  Running outdoors does have its perils from wind, terrain, weather, freezing temperatures, traffic, and animals.  Ask yourself this question:  When was the last time you ventured outside and ran even splits for the entire run?

Most runners would answer that they usually don’t.  With the all the factors that runners endure outside, it is increasingly difficult to run “even” splits when running outside.  Think about the last 5k, 10k, half-marathon, or full marathon you ran.  Did you run even splits?  What contributed to you either speeding up or slowing down?

With most of us looking at the early spring calendar, running outdoors provides a very solid training platform to get ready for these races and get to used to the elements.  Over the long stretch of running outside, battling these perils will reward you with a tougher mentality for tackling the next goal on your runner’s bucket list.

Treadmill Running:

What does one do if they simply can’t make it outside?  How does treadmill running affect the body?  Does it provide the same workout?  The answer is it does, IF you understand how to utilize your treadmill properly.  Many times the treadmill provides a saving outlet to get out of the elements and enjoy the confines of the indoors.  Treadmill running does come with its own perils as well:  can your body handle running even splits for a length of time, how do you hold up under increased heat from being inside?

Treadmill running can be wearing on your body, as is any running due to the stress running places on the joints.  Even split running is something that can be a great training workout to simulate an upcoming race, but when you venture outside this expectation doesn’t happen for even the best runners in the area.

If you choose to get on the treadmill and want to run 9:00 mile pace you set your treadmill to 6.6 at 1% incline.  This trains your body to feel the pace you’re running while trying to simulate the terrain outside.  Treadmill running has great benefits to train your body running even splits, and to get great strength training from running at high inclines.  Below is a conversion chart for running on the treadmill (don’t let your machine fool you).

Follow this link to see the conversion chart

Which One is Best?

The age-old question answered is, whichever works best for you.  There is no difference to which one provides a better training platform.  Know your body, know your limits and decide which option is the best for that particular day.  Personally, I choose outdoors to simulate race conditions for an upcoming race but I still get on the treadmill too for speed workouts when I want to work on a particular pace.  Both provide unique training options that build you into the runner you want to be to reach those spring racing goals.  So get outside, or lace it up on the mill but above all…keep running!

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For information on Kearney area marathons, half marathons and 5Ks, visit our event listings. Have you registered for the Buffalo County Stampede Half Marathon or 5K? If you haven’t subscribed to get Kearney Runner updates via email, please go to the right column on the page and enter your address where it says “Follow blog via email”  to receive updates. Thank you!

Race Season Has Arrived!

Race season has arrived! If you enjoy entering races for the challenge of running or walking in a race day atmosphere, you’re in luck–there’s a local or regional race almost every weekend now through July! We’ve been keeping an ongoing list of events as they come to our attention. Be sure to check out the Upcoming Events tab on the website to see the full listing. If you are a race organizer, be sure to send us details so we can add your event. (KearneyRunners@gmail.com)!

Some events to keep on your radar:

Buffalo County Stampede- Half Marathon & 5K on June 9th

Super Hero Dash- 5K and 1 Mile Run – July 4th (Mark your calendars! More details to come soon about this exciting new event!)

If you are new to running and looking for a training plan or some ideas on how to get started, you will find a list of training plans and motivational resources here.

Everyone is invited to be part of our strong Kearney running community! Participate in our lively discussions when you join our Facebook Group. Whether you run or walk, have been running your whole life, or are just getting started, we invite you to be part of the Kearney running scene.

If you are new to the blog, please go to the right column and enter your email address in the “Follow Blog Via email” box so that you will receive our updates by email.

We hope to see you on the road, on the trails or at a race soon!

Thank you NTV for having Bill and Mike on the show this morning! For those who missed it, follow this link for the interview.