Well race week is here and the only the final runs of my training schedule remain. I have a distinct advantage of working near Miles 16-22 of the Rock-n-Roll Las Vegas Marathon course. So with that in mind, I’ve planned my 3 runs this week to run sections of the marathon course. By the way, can you believe it’s December already?

Tuesday, Dec. 1 – 3.5 mi.
For this run I plan to run miles 16, 17 and 22. Running up Hacienda, I’ll turn and run Rainbow down to Tropicana and head back the same way I came. This way I get to reacquaint myself with the mild hill on Rainbow that crosses over the wash. Hacienda is by far my favorite city street to run in Las Vegas. On Sunday, you’ll find out why.

Thursday, Dec. 3 – 5 mi.
Again, I’ll head up Hacienda and run past Rainbow. This covers parts of miles 16 and 18-22 of the marathon course. Going west on Hacienda is uphill but it’s gentle which I’m hoping will look just as gentle on Sunday late in the race. You’ll also see Spring Valley Hospital on this route – my 5 star spectator spot.

Friday, Dec. 4 – 3.5 mi.
I’ll repeat my Tuesday run again today. As familiar as I am with this area, I think these “refresher” runs will help give me confidence late in the race to help bring me in for a PR in my second full marathon.

RMFR

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

To be brutally honest with you I’ve been scared to run for the last week. The tragic and needless death of Jeremy Kunz in this years Las Vegas Ragnar Relay effected me greatly. Over the past couple of months we here at One Runner’s Brain have tried to advocate runner safety. Whether it’s rules of the road or wearing the correct clothing, there’s a lot we need to do to make sure we can be seen by motorists. I’ve tried to lead by example but I decided the amount of reflective clothing I wore was not enough.

Most of my long runs are on Charleston Blvd./Nevada State Route 159 which treks thru the beautiful Spring Mountains and The Red Rock Canyon Conservation Area (if you’re ever in Las Vegas you have to run out here). This is a popular route (especially for cyclists and more and more runners) because you can take this road to Blue Diamond Road (about 15 miles) and back and not have to worry about one single stop light. What you do have to worry about (especially in the dark, early morning hours) are vehicles seeing you on the shoulder of the road.

This weekend I went out and purchased a Nathan Night Fall Vest and I’m sleeping and running with a much clearer mind. Knowing that I’m going to light up like a Christmas tree to oncoming drivers is much more comforting than wondering if they’re going to see you. I still carry a flashlight and prepare to launch myself into a gully at the first sign of lights heading my way, but I know they can see me.

If you’re not wearing reflective gear, please go out get some. There are many inexpensive items from reflective tape, wrist bands and vests. Don’t leave it up to chance. We can’t stop drunk or reckless drivers but there are steps we can take to make running a whole lot safer!!!

Fall is officially here. While some of us have races coming up soon (good luck to the Portland and Twin Cities Marathon runners this weekend), others are currently training for winter races. Gone are the dog days of summer and here are the cooler temperatures of fall. Depending on where you live, you’re either in the perfect running conditions or about to enter the more difficult weather conditions. Here are a couple of things to remember:

• With the cooler temperatures you absolutely need to dress the part. Trading out short sleeves for long and shorts for tights/pants is common place but don’t forget the gloves and hats. I usually find gloves at a 99¢ store because there are plenty of times when you get hot and have to ditch the gloves instead of carrying them. If your temperatures are moderate, look at getting a running headband that covers your ears. You’ll find that you won’t overheat while wearing a hat. A simple rule of thumb is to dress so you’re just a little chilly when you step outside. If you’re warm, you’ve got too much on.
• Hydration. For those of us used to running in extremely hot temperatures (i.e. Las Vegas, Phoenix), remember that you won’t need to drink as much water. While hydrating is still important, you’ll find you don’t need as much as you did in the summer. For those of you in the snow, try to keep your liquids out of direct contact with the elements. Try putting a layer of clothing over your bottles or packs.
• Don’t let the elements cancel a run. Yes, that 20 mph clipper out of the north may be barreling down on you – but as long as there are no extreme health risks (below zero temperatures and wind chill) have fun with it. I always find challenging elements a fun test of what you can do in them. As an added bonus, it’s always fun to see the reactions of others when you tell them what you just did.

It may take a little while to grow accustomed to the new weather patterns but keep putting one foot in front of the other and before you know it, you won’t even notice (OK, that’s a lie but it won’t be as hard).

I’d like to take this time to personally thank Zappos.com for stepping up to the plate and being the presenting sponsor of this year’s Rock-n-Roll Las Vegas Marathon. The were the presenting sponsor back in 2007 when the Las Vegas Marathon was being run by Devine Sports and then did not sponsor the 2008 – for good reasons.

Devine Sports didn’t pay their bills and were close to not even being able to stage the 2008 event. They owed the city, vendors and even the race winners money from the previous years event. In order to pay their debts, they had to sell the Los Angeles Marathon and the Chicago 1/2 Marathon. If I were Zappos, I wouldn’t have wanted any part of Devine Sports either!!!

Now that the Competitor Group is running the event Zappos is back on board. As a local company, I’m proud to be running under their banner this year and I hope this is a relationship that continues for years to come!!!

Advertising footnote: If you’re driving from Los Angeles to Las Vegas, you’ll notice a lot of Adopt a Highway signs with the Zappos.com logo on it – 29 of the first 34 miles to be exact (yes I counted, it’s a long trip). With companies trying to save dollars, I can’t think of a better way to get your name viewed by the driving public every single mile.

Well, I’m two weeks out from the Disneyland 1/2 marathon and am so excited to get out of Las Vegas, I (and the family) can hardly wait!!! So far training has gone by the books and to my own astonishment, I’m injury free (knock, knock).

Yesterday was my longest run of my training (11 miles) but I stretched it to 13.1 – why not? The morning was relatively cool (80º) with overcast skies and a slight breeze. I had made up my mind to go hold an easy pace out and back just to get the enigma of the distance out in the open and put it behind me. After 2 1/2 miles, everything was going fine…and then I met Joe.

It was at the time that I heard somebody gaining on me from behind. I had just passed over the Red Rock Bump and was going slightly downhill so I wasn’t completed surprised that somebody would be cruising up behind me but I wasn’t totally prepared for what happened next.

He slowed down and introduced himself as Joe. Now you can just tell from looking at certain runners how fast they are and Joe – he was a machine. With introductions over, we covered our running histories and upcoming races; training regimens to nutrition and supplements. It was a great distraction that I don’t get to enjoy that often since I run alone. Because I run alone, I don’t ever get pushed like I got pushed on Saturday. Without fully realizing it, Joe had brought my pace well under 9 min./miles and we were still climbing uphill. Once I fully understood that we had just done a little over a mile at that pace and I was about a 1/4 of the way thru my run, I knew I had to back it off. Wishing Joe well, we went our separate ways.

I was spent. I had gone much faster than planned and struggled to my 6.6 mile mark to turn around. Since the out is uphill, I was dying to head back and hopefully coast most of the way home – but there was a problem. Joe was running for 2 hours (not distance) and I knew he was going to be coming back my way. With my bravado getting the better of me, I challenged myself to see how long I could hold off the ultra marathoner. As it turns out, not that long. With about 4 1/2 miles left, familiar foot falls sounded behind me and Joe greeted me once again.

I was proud of the fact that I hung with Joe (or to state it simply that Joe slowed for me) and we shared the road until we had to go our separate routes home. I wish I could say I broke my PR but I did not – far from it exactly but I did see what I could take physically which to me was a lesson I will take with me on all my races. Running alone is great. I love the solitude – but running with somebody that’s going to push you over your comfort level is much more rewarding.

Now Joe, if you read this please don’t get the wrong impression. I really did appreciate the comradeship and quicker pace. I hope to see you out there again and this time, I’ll be ready for ya!!!

It happens to every runner training for a race. Usually towards the end of your training there’s that one long run that falls in the middle of the week. I’ve been planning today for the last 3 weeks. Whether you run in the morning or evening, chances are you’re running in the dark.

For me, 4:30 AM came fast and as luck would have it, there was no moon. For my long runs, I’ve been running a stretch of road that leads out into the Nevada desert. That means I have street lights for the first 1 1/2 miles – after that, it’s pitch black. I don’t have a headlamp and instead use one of my sons small flashlights. It’s lightweight, shines bright and has been very reliable…except for this morning.

I don’t have many reflective surfaces on my running gear (shame on me and we’ll get into this later) and was depending on my trust flashlight to get me to daybreak. I’m running in a bike lane on a paved road so the flashlight isn’t necessarily to ensure sound footing. My biggest concern are motorists speeding into Las Vegas to work the early shift. Most have coffee in one hand and are rubbing their eyes with the other. The flashlight serves as a warning beacon to those oncoming death darts of destruction.

After 2 1/2 miles (1 1/2 of those were lit) my flashlight started to dim. At this point I’m thinking about my son staying up all night playing with a beam of light on the ceiling. A slight panic started to set in. Sunrise wasn’t for another 40 minutes and I was only a quarter of the way thru my run. So I did what seems to be popular these days – I went into conservation mode. My plan was to run without the flashlight until I saw headlights. At that time I turned it on, and because it was dimming, I would half shine it directly at the car to let them know I was there.

The moral of the story is this – as runner’s, we need to advocate and practice runner safety. Over the past couple of weeks, Troy and I have become aware that runner safety is being overlooked – and with grave consequences. We both promise to take up this cause and we ask you to help promote runner safety among your running peers. We will post safety tips/articles and we’ll do our best to try and partner up with companies offering safety products for runners.

It only takes a pebble to start a wave.

Ahhhh summer. School’s out, vacations are planned and runner’s lament. While basking in the sun’s glow is appealing to most, for those of us in the desert southwest it’s a little different story. When I first moved to Las Vegas I used to joke with my family back in the upper midwest that our low temperatures were typically their high temperatures. Now as a runner, I’m not gloating anymore.

Typically during the summer months we must rise before the sun can make it’s way this far west. Even then, we’re still looking at running in the predawn hours with temperatures in the mid to high 80′s. If you oversleep by a half hour, you’re screwed. If you’re never been to Las Vegas in the summer, try driving at midnight with your windows down.

I’m not saying the desert heat is the most abusive for training (I couldn’t deal with the heat and humidity of the south), I just feel like complaining. The only thing that keeps me going during these hot training runs is looking forward to the cool fall running schedule. Its nice to dream!!!

Click here to check the current temperature in Las Vegas.

“Just one of those days.”

How many of these have you had? Where your run didn’t turn out as well as you had planned. Sometimes it’s circumstantial and other times you can’t explain it. It just happens. I’ve had my fair share of these days and today I got smacked it the face pretty hard – and I should have seen it coming. In fact, I was in denial and thought I could overcome it – I was wrong.

8 1/2 mile trail run. That’s it. I’ve done it before and I love the route. It’s the one route that I will actually loose sleep over the night before (you’ve seen the photos). Last night was no different, except for the fact that it wasn’t the run that kept me up all night (and morning).

I’m a HUGE West Wing fan. I forgot how good that show was until I found Bravo running it twice a day. Since it airs early in the morning, I have my DVR set to record each episode. Usually, I’ll find time every night to watch the latest conflicts of the Jud Bartlett administration and still make it to bed before midnight. This week, I did not. The allure of 10 episodes waiting for me was just way too much. I kept telling myself, “one more and it’s off to bed” but one turned into five and then into all ten (the episodes were Season 7 – the last year it aired). 4:30 a.m. came before I knew it. I made up my mind that I wasn’t going to sleep and just head out the door. Great plan…on paper anyway.

8:30 a.m. I found myself in the same position I had rolled over to 4 hours before. Disgusted with myself, I vowed to eat breakfast with the family and head out at 10. No problem. Oh wait…this is June in Las Vegas!!! Today’s high was 103 degrees and by 10 a.m. it was already pushing 90. No problem. Done it before too. I filled up my CamelBak and head out to the trail.

You know when it’s not there. I tried to bang through it – I really did. When I got to 2 1/2 miles up in the foothills I stopped and assessed my situation. I had nothing in the tank. Sweat was already in my eyes and 90 degrees was a distant memory. So, instead of making this run miserable, I made the decision to head back – 3 1/2 miles short. By the time I got back home, I knew I had made the right choice. While the run wasn’t what I wanted, I listened to my body and my circumstances and made the rational choice.

We all try to hit our goals. We all try and be diligent and committed to our craft/hobby/sport/job. We all need to remind ourselves that sometimes it’s just not there. If you push it, you might regret it and it could lead to injuries and miserable experiences. My solution is to take a page from baseball – it may not have rained – but tomorrow I’ve got a makeup game to play.

I was checking out my “Tweets” the other day and happen upon this article sharing Sara Hall’s iPod Playlist. Ryan and Sara’s devotion to their religion as well known. In fact, it’s refreshing that they don’t try and hide it or feel embarrassed to make it known publicly.

Back to the subject at hand, I found it funny that I just posted on this same exact topic – My Spiritual iPod. I also wanted to share one of the songs that gives me goose bumps every time it shuffles thru my magic metallic green music box. I love the tie in with running and praying and this song sums it all up for me. If you like this song and want to check out the rest of the album go the the two42 cafe and have a listen (Track 13).