Again, seeing that the Rock-n-Roll Las Vegas Marathon is my hometown race, I’d like to offer my expertise to those of you who are not very familiar with Las Vegas. My wife and I were discussing the best place for her and my kidz to see me during the marathon route and it got me thinking of the best places for spectators to watch the race. You can also see the official race website locations by clicking here. I’ll break it down by categories:

Don’t want to deal with traffic and cool temperatures.

• Stay at home and watch the race on KLAS TV Channel 8. Last year they did 2 hours live coverage and then did an hour recap later in the day (so participants could watch). I will know the times of coverage early next week and will update my Twitter and Facebook pages with that information. Not a fan or following us in social media yet? Click on the Twitter and Facebook links now.

1/2 Marathon Spectators

• Seeing that the nearly the whole race is being run on the strip provides numerous opportunities to view the race. Your best bet is to find a place on one of the many overhead walkways that span Las Vegas Boulevard. There are sidewalks as well but a view from above should be really cool.
• The most activity will be around Mile 3 between Tropicana and Harmon (near the MGM and Planet Hollywood hotels). There will be a band there and couples will be getting married near here around 7:15 am. This spot will also give you time to hoof it back to the finish line to cheer your favorite runner home.
• Spring Mountain and Las Vegas Boulevard. On the west side of the Strip is Treasure Island (T.I.) and the Fashion Show Mall. Here you can cheer on the 1/2 marathoners return and also bid farewell to the marathoners as they venture west for their epic journey.
• Start/Finish line. From my past experience, there’s nothing like the excitement at the beginning of a race. Fireworks, Air Force fly overs and atmosphere can be thrilling (no only for runners but the spectators as well). It’s also cool to see the sea of humanity in the corrals. I still am in awe every time that there are so many of us!!!

Full Marathon Spectators

• Hands down the best spot this year is on the corner of Rainbow Boulevard and Hacienda Avenue. Black Market Music will be rockin’ the corner and you will have 3 (yes 3) chances to see runners cross this intersection. The route goes west on Hacienda and turns north on Rainbow – does a U Turn back to Hacienda – west on Hacienda where we U Turn again back down to Rainbow and towards the Strip. On the southeast corner of this intersection is Spring Valley Hospital and there will be ample parking available. It also has easy access but you need to approach the intersection from the south. I recommend taking the I-215 and exiting north on Rainbow. After your favorite runner passes you the third time, you can take Russell Road east straight down to Mandalay Bay for the finish. Depending on how fast your runner is you’ll have about 30-40 minutes to make it down – should be plenty of time.
• Any of the other 1/2 marathon sites will work here as well but you’ll have more time to hang out before your runner returns to the finish.

If you have any questions, please don’t hesitate to ask. See you all in a week!!!

RMFR

Even though Sarah Palin was featured in Runner’s World (Aug. 2009) and now the Newsweek cover (Nov. 23, 2009) as a runner – I still don’t really care for her. I will say her approval rating with me went way up from where she was at but let’s say she was way down there. If that wasn’t enough, now there seems to be some controversy regarding the photo in Newsweek.

Regarding the photo, former Governor Palin (on her Facebook page of course) said “The choice of photo for the cover of this week’s Newsweek is unfortunate. When it comes to Sarah Palin, this ‘news’ magazine has relished focusing on the irrelevant rather than the relevant.” Two things here:

1. Did she really refer to herself in the 3rd person?
2. Running is irrelevant? Excuse me but just a few months ago you were more than happy to show us all you were a runner.

To be honest, she rose a couple more rungs on my ladder when I first saw the Newsweek cover. My first thought was she decided to give running another shout out in a much larger circulated magazine. It also made me forget a little bit how her speeches grated on me – not so much for their content but just they way she gave them. I did see another quote though where she back tracked and said she still believes exercise is important but a photo of her in running gear should be used for a serious story. Ummm OK.

The controversy does indeed go deeper. It seems that the photos that were used in the original “I’m A Runner” section of Runner’s World were exclusive to Runner’s World for a year. The photos were given to Newsweek by the photographer’s stock agency without Runner’s World knowledge or permission. Click here for the editor’s note.

I would like to now officially name this fiasco “Runner’s Gate”.

RMFR

Like most runners, when things go wrong, we try to figure things out ourselves. With all the running we do, we begin to learn things about our bodies and how things work. Granted, there’s no replacement for a physician’s diagnosis – but most of the time, we can come up with our own.

I took 5 days off recently for a ache/pain/tightness I was feeling in my right ankle. Personally, this injury was something new that I’ve never experienced before. To put it in general terms, it’s an ache I’m feeling on the top of my ankle as it connects toward my shin. It isn’t a sharp pain but sometimes feels like a weakness in the ankle. It doesn’t necessarily affect my running but it’s a discomfort that is unsettling at times.

After some time off, I then went out and put my ankle to the test with an easy 5-mile run. After an easy first mile and no sign of the pain, I mixed up my paces to test it under different circumstance. I didn’t feel anything during my run but it has showed up again a day later. This got me wondering and I did a little internet exploring.

My unprofessional diagnosis is a Superior Extensor Retinaculum Injury. Defined by Podiatry Today, “it’s a overuse injury in athletes where chronic tendinitis can occur above the superior extensor retinaculum in the musculotendinous junction. This condition is closely related to abnormal biomechanics and excessive pronation.” I am an overpronater so this fits right in with the diagnosis. They suggest using the RICE (Rest, Ice, Compress, Elevate) treatment for this injury – which pretty much covers 90% of running injuries that I’ve encountered.

As with all injuries, if this worsens, I will seek medical help. Until then I’ll resume my taper and hope that with a little TLC that it will work itself out. After 700+ miles and no previous injuries this year, I guess I can expect an overuse injury. It also has told me that after the Walt Disney World Marathon that it’s time for a little rest before I crank it up again next year.

RMFR

Less than two weeks until the Rock-n-Roll Las Vegas Marathon and I have a concern. After going the entire year injury free I have a pain. It’s not a sharp pain but there’s something up with my right ankle/shin. It occurred after my Friday tempo run and is still bothersome two days later. It’s not the same ankle I rolled last year – 3 weeks before I ran the Las Vegas Half Marathon.

I have run more this year but I’ve spent extra time making sure that I’m taking care of myself to account for the extra mileage. My worst fear would be the beginnings of a stress fracture. With Las Vegas coming up and the Walt Disney World Marathon a month after – I’m treading lightly on this one.

Taking the advice that I usually give, I’m going to take some days off and see how it goes. I’ll throw in a 7-8 mile run in a couple of days and make up my mind where to go from there. Physically I’m ready. I’ve done the work and can probably afford to taper a little early and still be OK.

I can positively tell you with 100% certainty that I WILL BE running both races. At this point and time it’s just a matter of how much pain I will be running them with.

RMFR

The Rock-n-Roll Las Vegas Marathon is in my backyard and it’s my fourth time running some form of this race. I thought I’d be as helpful as possible and breakdown the marathon course for first timers and those of you traveling to our wonderful city to run this event. First of all, congratulations to the Competitor Group for a marathon route that is 100x better than previous routes. After running my first marathon on the old course, I promised myself that I wouldn’t run it again until they changed it. For those of you running the half marathon, you’ll be basically running the entire race on the strip.

Please let me know if you have any questions about the course and I will try to answer them the best I can.

RNR Las Vegas Marathon Course

Mile 1 (Ascent 38 ft./Descent 4 ft.) –  If you’re aiming for a PR, beware of the first mile. Since they’re shutting down both sides of Las Vegas Boulevard, the marathon is starting south – instead of north like previous years. This fact doesn’t concern me. Near the airport and the train tracks, the course turns north to the other side of the street. If the organizers expect 15,000 runners to squeeze thru the opening left by the tracks, it’s going to be tricky. Even if they turn us around at the stop light at Sunset Road, it could cause a backlog – especially for those back in the pack.

Mile 2 (Ascent 29 ft./Descent 43 ft.) – After navigating our hairpin turn, it’s back towards the start and Mandalay Bay. Could get interesting if there are a bunch of early morning flights since we’ll be running adjacent to the airport.

Mile 3 (Ascent 94 ft./Descent 73 ft.) – Here is where the sightseeing really picks up. As you near Tropicana Avenue, the Luxor, Excalibur, New York New York, Tropicana and MGM hotels dominate the skyline. There’s usually tons of people during this section. Watch for spectators on the walkways over the strip. There is some construction right around 2 1/2 miles on the left side of the road. Not sure if it’s still going to be there in two weeks but it could cause some backups. Try to stay to the right side of the road if possible.

Mile 4 (Ascent 214 ft./Descent 280 ft.) – Don’t let the elevations fool you because any grades are gentle. Our newest behemoth, City Center, looms on your left and check out the huge video screen at the apply named “Miracle Mile Shops” at Planet Hollywood – there’s usually a running message on it on race day. I don’t seem to recall if the Bellagio Fountains or Mirage Volcano were on during past events but there’s always the possibility.

Mile 5 (Ascent 171 ft./Descent 195 ft.) – Remember the Fashion Show Mall. That’s where we will be turning on our return trip down Las Vegas Boulevard. Besides the Wynn, we start to leave the glamour and glitz behind.

Mile 6 (Ascent 14 ft./Descent 28 ft.) – Not a lot going on here. We’ll pass the Riviera, Circus Circus and Sahara and some construction. This section is really flat. Might be able to really find your stride in this section and the pack should be thinned out.

Miles 7 – 9 (Ascent 107 ft./Descent 148 ft.) – Here we’re heading towards downtown Las Vegas. Previous routes went down to Fremont Street but we’re spared that this year. The turnaround comes at Garces Avenue and the route winds thru some older residential neighborhoods and commercial/industrial buildings before reconnecting with Las Vegas Boulevard heading back south.

Mile 10 (Ascent 68 ft./Descent 63 ft.) – Déjá vu will strike as we head back. It will be interesting to see how many people you’ll see on the other side of the course. Depending on how fast you are it could be quite a site.

Mile 11 (Ascent 108 ft./Descent 56 ft.) – Right around 10 1/2 miles the route turns west at the Fashion Show Mall and Treasure Island. At the second light we veer off Spring Mountain Road to Mel Torme Way (you’d be amazed at some of the streets we have named for entertainers around here) and down to Industrial Rd. There is some construction on Industrial so mind your step.

Mile 12 (Ascent 132 ft./Descent 64 ft.) - Driving this was confusing but it should be well marked to get onto Twain Ave. Here we meet our first real incline as we pass under Interstate 15. It’s not that long but could zap you a little if your not ready for it.

Mile 13 (Ascent 63 ft./Descent 39 ft.) - Twain is basically uphill since the Strip lies in a valley. It’s a gradual ascent and the street is nice and wide. At almost 13 miles the route turns south on Decatur Boulevard.

Miles 14 & 15 (Ascent 77 ft./Descent 56 ft.) - Decatur is mainly a commercial street and it should be easy sailing along this stretch. There are some inclines but they’re not that bad.

Mile 16 (Ascent 81 ft./Descent 29 ft.) - Make Hacienda Avenue your friend because you’ll be seeing a lot of it for the rest of the way (about 8 miles of it). Mile 16 comes right after Jones Boulevard and is blocks away from where I work. I’ve run on Hacienda countless times and is one of my favorite city streets to run on. The incline is gradual and we’ll be running thru residential neighborhoods.

Mile 17 (Ascent 70 ft./Descent 10 ft.) - For those in dire need, we’ll be passing Spring Valley Hospital at Rainbow Boulevard (although I’d suggest having someone take you to St. Rose Dominican Hospitals San Martín Campus a few minutes away – shameless plug for a client). The route also brings another hairpin turn into play. Once we get to Rainbow, we turn north towards Tropicana Avenue and double back to Hacienda. There is a gentle incline/decline on Rainbow that may come into play – depends on how tired you are.

Miles 18 – 20 (Ascent 168 ft./Descent 98 ft.) - Back on Hacienda, we run up the backside of the Spanish Trail Country Club. It’s filled with some high end homes and I have to assume they will be more than a little annoyed that this street will be closed. This section of Hacienda is my favorite. There’s not much going on as far as scenery but it’s just a straight simple road that’s fun to run on. Again it’s uphill but it’s gentle.

Mile 21 – 24 (Ascent 92 ft./Descent 197 ft.) - It’s all downhill from here!!! How many times have you heard that? That gentle incline we just went up now turns into a gentle downhill. Enough to keep you headed in the right direction but not so much that it will tear up your hamstrings. The Strip comes back into view here too. On the first part The Hotel will be right smack dab in front of you and then the Luxor will dominate your view. The elevation change is skewed slightly because we hit a nice bridge over the railroad tracks right before mile 24. This could be our version of Heartbreak Hill.

Mile 25 (Ascent 46 ft./Descent 85 ft.) - There’s another climb on the bridge over Interstate 15 down to the Luxor. Let’s call it Heartbreak Hill Too.

Mile 26.2 (Ascent 157 ft./Descent 234 ft.) - I think my Garmin started smoking crack at this point. It’s flat to the finish. A lap around a Luxor parking structure gets us down to Frank Sinatra Drive (remember what I said about street names) to the back of Mandalay Bay to the finish. If it’s like any of the race finishes before, they’ll have a huge setup in one of the parking lots. There’s tons of room for spectators, food and rubdowns.

Total Ascent: 1,730 ft.
Total Descent: 1,704 ft.
*Approximate since my Garmin obviously has a drug problem.

Can’t wait until race day!!! Hope everybody’s training went well and you’re heading into the event injury free.

RMFR

Over the past 3 months, I’ve been spoiled rotten with my running. My wife was not employed at the time and stayed at home with the kids and took care of the home “stuff”. The single paycheck aside, this was every runners dream!!!

• I could wake up in the early morning hours and not have to worry about getting back in time before she left for work.
• Both being vegetarians, there was always a great plate of food waiting for me when I got home from work.
• I had no problems scheduling my long runs on the weekends.

That was then…this is now. My wife is working again and while the husband in me is happy and excited for her, the runner in me is devastated. With our boyz still too young to be TRUSTED alone (notice I did not say left alone)

• I now have to plan my runs around a ever tightening schedule. Out are the long runs in the early morning hours and I’m going to have to figure out how to get 20 miles in starting at 7:00-8:00 p.m.
• No longer is dinner waiting for me. I have to get the boyz fed and then worry about me (I know, tough baby).

Like with everything, my running schedule will work itself out (the fact that next week I start to taper will help as well) but MAN…those were the days!!!

RMFR

Four years ago I started running in sweat pants and cotton shirts. After some trial and error, it didn’t take long to figure out I was on a pathway nowhere good. I scoured the running mags and visited all the stores to see what “those running folks” were wearing. I became aware of terms like “wicking” and “Dri-FIT” pretty quickly. I loaded up on all the essentials and now looked the part while still not.

My first marathon was run in a blue New Balance long sleeve shirt and it’s still with me today. It’s worn on the sleeve where I used to wear my iPod and it has a permanent “smell” to it but I still train in it today. In three weeks, I plan to wear Ol’ Blue at the place our journey began, the Las Vegas Marathon (now a RNR). It’s fun looking back on my journey and knowing that there’s still a little piece of my running past that’s been there with me the whole way.

RMFR

Yes, my third 20-miler of this training cycle. To say I’ve learned a lot would be an understatement. My first 20 was excruciating and made me question my training. The second was better but there was still room for improvement. Now, my third was much better but I can do better. With my last 20-miler next Saturday, I hope to put all the pieces together and officially declare myself ready and rarin’ to go for the Rock-n-Roll Las Vegas Marathon.

I’ve come to accept that I’m a jackrabbit starter. It doesn’t matter if I set off slow, inevitably I’m going way too fast before I know it. By using my new W.A.D. (Wait. Accelerate. Dominate.) theory based on MARCO Marathon Calculator, I was able to best my previous 20-mile training time by 7 minutes. Breaking down the calculator, you can see that you basically breakdown your run into 3 segments. Do your first 1/3 “x” time over your goal pace, the next 1/3 at goal pace and the last 1/3 at “x” time under goal pace. The expected result is supposed to be a negative split and energy in reserve at the end.

With a goal pace of 10:27/mi., here’s how I broke my last 20-miler down and the actual results:

• The plan for the first 7 miles was to go out at an 10:45/mi. pace. With an elevation ascent of 883 ft., I figured this would work to my advantage. Actual pace = 10:22/mi. (I was feeling great so I didn’t think much of the faster pace. I had tons left in the tank.)
• The second 1/3 was 6 miles at goal pace (10:30/mi.). Since I was right at that pace I focused on keeping consistent over the 537 ft. (ascent and descent) of this section. Actual pace = 10:19/mi. (the first 3 was mostly downhill and coming back up was 1/mi. slower)
• The last 7 miles was mostly downhill (1,070 descent). I was hoping to hit 10:15/mi. which at this point could be called coasting. Actual pace = 10:28/mi. (while I didn’t hit my goal pace, I had energy left in the tank)

Overall, I guess I could consider my redemption complete. My overall pace was 10:23/mi. but I didn’t negative split. I really can’t explain the last 1/3. I felt really good physically but mentally I was tired. I want to say bored but that just doesn’t seem to fit my mental state either. I could have easily did another 6 so I consider myself physically ready. Maybe I just need to be surrounded by a couple other thousand runners to complete the journey.

RMFR

As part of the the Rock-n-Roll Las Vegas Marathon, the Competitor Group is also offering Kids Rock Las Vegas presented by McDonald’s and Springfield. Basically, kids are asked to run 3-4 times a week for 8 weeks. After the 8 weeks, their total mileage will be 25.2 miles. Then, on the Saturday before the Las Vegas Marathon, all the kids participating in the program get together at the UNLV track facility to run the last mile.

Included in the $25 entry fee you get:

• A Springfield Training Guide & Activities Booklet that includes a training program, kid articles on fitness and nutrition plus some activities and games.
• Rockin’ Race T-Shirt (I thought it funny they didn’t ask for sizes when registering)
• Official Race Number (kids love anything “official”)
• Finisher’s Medal (we’ll see if they’re actually metal)
• Kids Goodie Bag
• Post-Race Refreshments (if McDonald’s doesn’t have chicken nuggets at the finish, my boyz are going to be so disappointed)

My boyz aren’t into any team sports but they love running with/like dad. With so many of our youth obese and inactive, I think we should all encourage our kids to run and exercise as much as possible. If you’re running the Las Vegas Marathon, check this program out and get your kids involved.

RMFR

I grew up in Fargo, North Dakota (yes, you can now mark that one off your list) and I have tons of great memories of that place. Looking back, I’ve come to realize I have more than typical childhood memories of that time but ones that relate back to running – even though I loathed it at the time. Other than my dad being a runner (before running was cool – read more), running really wasn’t on my mind. Where am I going with this? I’m getting there…

Driving around town, there was this woman. Not just any woman, this one was special. We named her “The Crazy Walker.” I mean you would see this woman EVERYWHERE!!! Fargo’s not as small as you’d think. It’s really spread out. In the morning you would see this woman on the south side of town and then later in the day she’d be all the way on the north side. Just the distance she walked would be enough to tag her “crazy” but there was more. She had the strangest gait you’ve ever seen. If memory serves me right it included frenzied arms, a full body tilt and head that wobbled like a bobble head.

I haven’t thought about her in decades until I was watching the ING New York City Marathon. After they announced Abdi Abdirahman at the starting line and mentioned his nickname, The Black Cactus. I love that nickname!!! That got me thinking about running nicknames and I decided I want one!!! Now I’m sure the cars I pass on the same route at the same time have developed nicknames for me and I’d be honored to carry the crazy name into the next generation. LONG RUN CRAZY BEARDED RUNNING GUY!!!

RMFR