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And, rightly nominated for the regular Extra Mile Podcast and the Galloway edition.

So, some how, some way you and I have been nominated for a PODCAST AWARD at:

• Podcast Awards, The Peoples Choice
  

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Jeff Galloway: Why is the Half Marathon So Popular?

Jeff Galloway and me at the 2011 Disneyland Half Marathon Expo

Because it is a shorter race than the marathon?

• Even after a difficult 13.1 mile (21K) race, runners can usually celebrate that evening

• Beginners who yearn to run a marathon see this distance as the first big step

• Marathoners find that the "half" keeps them in shape for their next "full"

• The distance is enough of a challenge to keep runners focused and energized

• Increasing long runs towards a half marathon race results in faster times at 5K, 10K, etc

All of these are good reasons, but I just like the distance better than the marathon, although I have raced twice as many marathons as half marathons. The planning for food, water and potty breaks are less. Lifestyle changes a week before the race are minimal with the half marathon.

There is more care and diligence in your training for the marathon and it seems I am always worried about injury which will ruin my race. Plus, the pomp and circumstance of the race is the same whether at 13.1 or 26.2.

There are quite a few lessons to be learned as one extends one’s endurance limit beyond 13 miles or 21K: conservation of resources, pacing, fluid intake, blood sugar maintenance, etc. But making a mistake during "half" training does not incur the injury risk or the down time experienced after marathon errors. If you find a way to enjoy a part of every run, your half marathon training can bring joy, satisfaction, achievement, and a positive sense of focus. For many, the challenge teaches individuals that they have unused hidden resources that can be used to deal with other challenges in life. Much of the success and joy comes from a unique endurance blending of body, mind and spirit.

So, I will run/walk/run 3 half marathons a year and only one marathon.

2011 Disneyland Half Marathon Expo

Jeff Galloway and Whitney Henderson ( cross country runner) at Disneyland Half Marathon Expo September 3, 2011

Alice, Nancy, Mary, Tara and I had a great day at the Disneyland Half Marathon Expo in Anaheim, California today. Nancy, Alice and I will race the half marathon tomorrow morning at 6 AM.

We started the day by having breakfast at our usual watering hole, Ronnie's Diner on Culver Blvd., near Marina Del Rey. We then all climbed into Nancy's SUV (thank you Nancy for driving!) and slowly made our way out to Anaheim. I was in charge of the navigation and, well, we hit traffic. But, we arrived by 10:30 AM or so.

After our race bibs were collected, the goodie bag and t-shirt pick up were next.

Then, a little shopping at the Expo vendors.

Alice, Mary and Nancy

More shopping.....

Tara and Alice

Next, it was off to see Jeff Galloway of Run/Walk/Run fame and my running mentor.

Alice took this photo for me.

Olympic runner Jeff Galloway and me

Jeff gave a nice 45 minute presentation that was a summery of run/walk/run and an extended question and answer session. My question was answered on marathon training and missing a long run after 20 miles.

Off, we went for a little more shopping and then lunch at the ESPN Zone in Downtown Disney.

Before we left the Expo area though, I caught a photo of this shirt which struck me funny.

Tomorrow's race is early for us at 6 AM. We will leave Thousand Oaks around 3 AM for Nancy's (who is again driving - thanks Nancy!)

I will have a race report then.

Cows, Running and Enjoying the Sport of Running

Lucky for me, I was extremely obese and could not obsess about a really fast race.

What’s running rock bottom? For me, it was being passed by a cow in a half marathon. The cow was ambling beside a fence, and she outpaced me on only about 100 meters. Still, she did it.

Until then, I’d been running for about five years. I was an O.K. runner, better than most. I didn’t expect to be offered a Nike sponsorship anytime soon, but I usually placed in the top three of women in my age group for local races. Prizes included a gift certificate to a taco joint called Macho Taco, a pair of Vibram FiveFingers Shoes and a gaudy trophy with what looks like a man on the top. Nothing fancy, but validation that I was doing something right.

But I let those items get to my head. If I could win those prizes in my first few years of running, what was to stop me from coming in No. 1 for my age group? My times were dropping with every race. I’d never run a marathon before, but I set out to qualify for the Boston Marathon first time out.

Then I got injured. Running — the thing that had been my daily salvation and the only pocket of time in my overscheduled day when no one else could bother me — became a chore. A painful, stabby chore that ended with me eyeing the tail end of a cow.

I thought about quitting. Maybe I’d take up biking. Maybe I’d become one of those power walkers with the bright white shoes who did laps around my town’s park.

I was very lucky that my wife Alice found The Extra Mile Podcast, Kevin who is the host, and the Run/Walk/Run Running guru Jeff Galloway.

Now, I have reduced my obesity some (I continue to diet and wish to reduce another 50 pounds) and enjoy running - but in moderation and according to a Galloway Run Until You Are a Hundred Schedule.

Disneyland Half Marathon: A Little Over Two Weeks to Go

Alice and I will be running the Disneyland Half Marathon again this year. In fact, we have been looking forward to this race since the end of last year's race.

Yes, we enjoyed this race THAT much!

This year we will be running the course with our friend Nancy and sadly without Cleave and Maria Elena who have decided to rest that weekend (just kidding).

Alice has been struggling a bit while recovering from a pulled calf muscle, but we have been good about our training and regardless of our pace will enjoy our time on the course.

And, I will especially enjoy the Expo the day before the race which will feature run/walk/run guru, Jeff Galloway.

I will probably have a question or two for Jeff.

Updated: LA Marathon March 20, 2011 - Race Report

I finished!

The day started at a 2:30 AM rise and the hope for an early #2 to get that out of the way. I was not to be so blessed, but God's miracles come in "small" ways.

Having prepared all of my gear, food and rain apparel days in advance, it was easy to get going and after the 3-5 cups of Starbucks, the business, and Alice pinning on my race bib, we hit the door by 3:20 AM for the drive to Santa Monica (we live in Thousand Oaks which is about a 45 minute drive away). Prior to leaving, I did hit up Sigalert.com to look at traffic and noticed a recent accident on the U.S. 101 south but going the other way. But, any car accidents this early on weekend morning play havoc on negotiating L.A. freeway - so I was stressed.

The previous day it was raining and that always interferes with Southern California Edison's ability to maintain electrical power it seems. We live in a gated apartment complex and when the power is out the gates are locked shut and I feared that we would be locked into our complex at 3 AM. I was pleasantly surprised when Edison did its job and power was maintained. We left the complex and hit the road.

Traffic was easy traveling south on the 101 past Kanan Road when we saw the lights - flashing red. No back-up on our side but across the freeway to the left was the blockage, initiated by the California Highway Patrol. Traffic was stopped due to a multi-car accident, probably injuries. But....traffic was clear on our side. Next, obstacle was the 101 in the Valley and the dreaded U.S. 405 south through the Santa Monica Mountains.

Driving was smooth through the Valley, surprisingly enough. It was not raining and I was wondering if the weather forecasts for intense rain this morning were off or maybe LA Raodrunners dodged another rain bullet - guess not.

Alice and I transitioned onto the 405 south and traffic was very light. I became apprehensive because there is always some traffic. However, after passing Skirball and Mulholland everything was good. We passed through the mountains with no problem and now I worried about the U.S. 10 to Santa Monica - you see, I worry a lot.

No traffic to the 10 and after the transition there were no red lights in front of us - all of the way to the 4th Street exit. I had purchased parking in the 4th Street/Civic Center lot and everything was all good. We parked. Loaded up our gear and headed to the 4:30 AM shuttle - on time.

One Porta Potty break (old man bladder) and we were hustling along to the shuttle buses. We met up with Jaime and Patricia from LA Roadrunners RW/5 and had a  nice chat with them and their friends. It was easy seating and a easy 40 minute ride from Santa Monica to Los Angeles Dodger's Stadium.

Normally, I would have whipped out my cell to take some photos and Twit them up to the net or this blog. But, my Palm Pre is on its last legs (to be replaced very soon) and I knew if I did anything that I would have no battery life left in the phone in case of an emergency on the course. The phone remained sealed in plastic within my Camelbak.

So, I apologize for no photos of the pre-race festivities of the LA Roadrunners confab at the special section in Dodger Stadium or any post-race photos. Others have taken some photos and I will post them up later as an update.

Disembarking the bus, it was NOT raining and the umbrella that I was going to sacrifice for the marathon was unused. Alice and I climbed our way to the 3rd base side Loge section of Dodger Stadium, displayed our orange wrist bands and walked in - we have arrived.

We promptly made our way down to our sections, RW/3 for Alice and RW/5 for me. Since Alice had run in RW/5 last year we settled in there, away from the wind blowing from the field and sat behind a dumpster on the concourse.

It was nice catching up with Nancy, Mary, Chip, Joasha, Carol, Mary and Tara during our hour or so wait until  our ine-up around 6:30. During this time, there were at least two bathroom breaks and it was great that we had our own LA Roadrunner's private bathrooms. Believe me folks, this is worth the price of the entire training.

Rod Dixon was there early and Leon led us in the Roadrunner's cheer.

One more bathroom break because God's gift was finally ready, but there was a line. All of the guys were in good spirits and since most of my fellow runners are very fit and YOUNG, I knew their business would not take long. Michael Sorich from RW/1 was in his fantastic form and loosened everyone up with his jokes and quips. I stripped off my jacket and placed my poncho over my Camelbak and bib.

Now, it was time to race.

Walt, our pace leader for LA Roadrunners, lined us up outside the Loge area and we waited as all of the Run and faster R/W (Run/Walk) groups left to proceed to the starting corrals. We walked down the stairs with it being very cold and windy but NO rain - yet!

We were jostled, pushed with people trying to cut in line but our group was resolute and with orange armbands lifted high above our heads we made it into the starting corral. Then, we had to wait for the start - an excruciating 30 minutes or so. It seemed like 3 hours. I walked and warmed up a bit. Sang along with God Bless America and took my hat off for the National Anthem.

Showtime.

This photo was from Alice who snapped it at the start of the race:

I was soon separated from R/W 5 but would be meeting up with some of them later - some sooner - some very late.

It started to drizzle and before we left Dodger Stadium it was raining. I fitted my poncho over my hat and remembered the weather report. I wanted to stay dry. Yeah right!

I remembered the first two miles of the course after leaving Dodger Stadium were basically downhill going into China Town but with the bustiling of the crowd ran too fast - but not too fast. I had planned on a 30 second run and 45 second walk run walk run Jeff Galloway interval. I enjoyed this interval and although a 30 second run and 1 minute walk interval may be more in keeping with my pace, I wanted to stay with it because of my feet blisters. You see, the more I walk, the more problems I have with my feet after 15 miles. They just blister.

After last year's marathon, I was debilitated with blisters and cracks in my feet. When I attended Walt's BBQ, 6 days after the marathon, I limped there - badly. My feet continued to be swollen.

I sat most of the time and Commodore Bill from last year's RW/5 mentioned that I should see a running specialist Podiatrist Dr. Pagliano - great advice.

I saw Dr. Pagliano during the summer and he cured my fungus caused cracked feet, made me orthotics, fitted them in my racing flat new Brook's shoes and dispensed a pliable plastic insert for the balls of my feet for long runs. I was cured.

Back to the race.

The first three miles were uneventful with rain off and on. It was a relief to lift the plastic poncho off my head because it it gets hot in there. The coolness of the day was much appreciated. But, it was not to last.

After the First Street mega-hill, (I walked the entire distance), I was setting into my race strategy of a 17:10 mile pace for the first 8 miles. My marathon race pace being 17:00 as calculated from MacMillan Running, Runner's World and Galloway's Magic Mile. I had based my time on my previous Disneyland Half Marathon time where I had walked primarily and run the downhills. The Disneyland course is flat and easy, however.

Around mile five, someone tapped me on the shoulder and said hello. It was Anna from RW/5. She had been delayed in traffic and did not start with our group. She stayed with me for a few cycles and then took off at a faster pace - to see if she could fnd the group. I don't think she did but she did find Alice, who had dropped back from RW/3. Alice, you see was injured during the first LA Roadrunner 20 miler (remember folks, the one really hot day) but proceeded on, knowing that she would have to go slower for the race - if she could complete the marathon at all.

I am happy to report that Alice did finish around 6:55 or so.

Around mile 7, the old man bladder kicked in, as I was drinking water at every water station (thank you Jeff Galloway). It was raining pretty steady by now with gusts of wind. The shoes were keeping dry and my pace of around 17:10 was steady.

I decided at mile 8 or so, I would find a Porta Potty (old man's bladder), drop my poncho hood and a fix my headphones to listen to some podcasts within the closed and sheltered confines. I did so and wasted a few minutes due to waiting in line for the accommodations.

Continuing on, I was to up my race pace up to 17:00 and maintain this average through mile 21.5 (San Vicente, after the Los Angeles Veterans Hospital grounds). It was not to be.

After listening to Leo LaPorte (Tech guy Computer show) for about 20 minutes, I had another tap on the shoulder. It was Mark "Mad Dog" Diaz from RW/5. Mark had been inconsistent with his LA Roadrunner training this year, i.e. he didn't show up a lot. But after having met him at Walt's BBQ last year and seeing him run AND the fact he is a young ex-Marine, I knew he was good to go.

Mark told me he was struggling and almost dropped out at mile 5. I said BS to that and he asked if he could follow along at my pace. I said, why of course.

I turned off the i-Pod and had a great running partner almost all of the way to the finish. More on that later. By the way, Mark did finish.

It was raining pretty good and the winds were picking up. Mile after mile passed. Mark was funny because he would relate stories about an ex-girl friend, but mostly he concentrated on food and restaurants. I liked it. He would run ahead to use the Porta Potty. I wondered if he had early old man's bladder?

After we proceeded along Santa Monica Blvd, the winds picked up along with torrential rain and I decided to walk. My feet felt good but I was not making any pace against the wind and decided to not expend the energy. I was worried about a wall, felt good and just wanted to finish up for maybe a three mile sprint down San Vicente, where it was all downhill after 26th Street. Mark was also struggling a little - so everyone else was walking, so I did. By the way, even with a plastic poncho by this time I was soaked to the bone - but I wasn't too cold - thank you excess body fat.

After Ohio Street and the underpass, the skies opened and the downpour created unpassable flash flooding on the course. The VA area was a disaster as I ended up taking down a traffic barrier to step across a muddy river. I ended up on a part of the landscaping area that was pure mud with no place to go but across a 10 feet stream of water. I was losing time and since Mark had lagged back and went another way (through a river of water) tried to put down floating cardboard boxes for me to cross. Did I mention the rain was torrential?

After a time, I said f**k this and just waded into the water, trying to move fast. I knew I was screwed with foot blisters if indeed the water would cause them. It didn't. The water cleared the mud from my shoes and I received a nice leg bath.

Finally, out of the VA.

San Vicente never looked so good. I told Mark I was going to fix up one headphone and listen to Sara Evans, as I have done for every marathon finish since my first one. He said OK, even as he knew bad singing would ensue.

We walked a ways on the sidewalk, where the police were closing some of the streets but made it back to an opened street area further down the road. I knew that at the Bundy Street, San Vicente intersection there was about 4 miles to go, that if I was going to pick it up then this was the time. I was still walking.

Mark and I were walking around an 18:00 or so pace which was a minute slower that I wanted to go but the winds were pushing us back. I decided I would speed up at 26th Street with about 3 miles to go and the course being all downhill. But, this was not to happen.

I lost Mark somewhere before 26th Street and since he would run off to a Porta Potty and then catch up, I figured he would. I never saw him again. But, he did finish, which I later learned from his Facebook page after I arrived back home.

Around mile 24 or so, I saw a lady that looked familiar. She was surrounded by, as it turns out, her daughters, granddaughter and son-in-law (I hope I have the relatives right). She was bending over at the waist with what appeared to be a cramp or some distress. I came over and said come on, we have to finish this race.

The next 2.2 miles, Mary and her family and I walked to the finish. Sometimes, she would have to stop and stretch out her back but we continued, in the rain, in the cold, in the wind.

I think I yelled we are "Roadrunners" maybe once or twice. And, maybe "Marathon" - once or three times. I sang Sara Evan's songs very badly - "suds in the bucket"....... Mary laughed.

Coming down, San Vicente, when I saw the gray shaded ocean, I was overcome with the realization that I was going to finish the LA Marathon. I cried.

I thought about all of the people who helped me get here. I thanked God for giving me the health and the will to finish.

When Mary and I hit Ocean Avenue, we knew what was coming - the medal.

Georgina, Marguerita......the block countdown began.

We saw the finish line.

By this time, we were walking hand in hand dodging the wraps and bottles on the course.

We finished.

We received our medals.

Thanks to Mary and her family, I was transported back to the parking structure in the pouring rain where Alice was waiting.

Time now for Big Eats, hydration and some sleep.

Next up: Los Angeles Running Club, beginning this Saturday.

Next Race: Disneyland Half Marathon in September.

Next triumph: Walt's BBQ and the LA Roadrunner's dinner on April 9.

Thanks to everyone who helped me achieve:

Oh yeah......

LA Roadrunner's training for the 27th annual Los Angeles Marathon will begin in September.

Update:

There was a problem with my chip sensor (probably the torrential rains) and my official time was not recorded initially after 30K. With the help of the timing company and my trusty Garmin, it has been sorted out:

This was a PR for me and an improvement of over 23 minutes from last year - despite the course conditions.

See you next year, Los Angeles Marathon.

LA Marathon March 20, 2011 - Race Report

Cross-Posted from Flap's Blog

I finished!

The day started at a 2:30 AM rise and the hope for an early #2 to get that out of the way. I was not to be so blessed, but God's miracles come in "small" ways.

Having prepared all of my gear, food and rain apparel days in advance, it was easy to get going and after the 3-5 cups of Starbucks, the business, and Alice pinning on my race bib, we hit the door by 3:20 AM for the drive to Santa Monica (we live in Thousand Oaks which is about a 45 minute drive away). Prior to leaving, I did hit up Sigalert.com to look at traffic and noticed a recent accident on the U.S. 101 south but going the other way. But, any car accidents this early on weekend morning play havoc on negotiating L.A. freeway - so I was stressed.

The previous day it was raining and that always interferes with Southern California Edison's ability to maintain electrical power it seems. We live in a gated apartment complex and when the power is out the gates are locked shut and I feared that we would be locked into our complex at 3 AM. I was pleasantly surprised when Edison did its job and power was maintained. We left the complex and hit the road.

Traffic was easy traveling south on the 101 past Kanan Road when we saw the lights - flashing red. No back-up on our side but across the freeway to the left was the blockage, initiated by the California Highway Patrol. Traffic was stopped due to a multi-car accident, probably injuries. But....traffic was clear on our side. Next, obstacle was the 101 in the Valley and the dreaded U.S. 405 south through the Santa Monica Mountains.

Driving was smooth through the Valley, surprisingly enough. It was not raining and I was wondering if the weather forecasts for intense rain this morning were off or maybe LA Raodrunners dodged another rain bullet - guess not.

Alice and I transitioned onto the 405 south and traffic was very light. I became apprehensive because there is always some traffic. However, after passing Skirball and Mulholland everything was good. We passed through the mountains with no problem and now I worried about the U.S. 10 to Santa Monica - you see, I worry a lot.

No traffic to the 10 and after the transition there were no red lights in front of us - all of the way to the 4th Street exit. I had purchased parking in the 4th Street/Civic Center lot and everything was all good. We parked. Loaded up our gear and headed to the 4:30 AM shuttle - on time.

One Porta Potty break (old man bladder) and we were hustling along to the shuttle buses. We met up with Jaime and Patricia from LA Roadrunners RW/5 and had a  nice chat with them and their friends. It was easy seating and a easy 40 minute ride from Santa Monica to Los Angeles Dodger's Stadium.

Normally, I would have whipped out my cell to take some photos and Twit them up to the net or this blog. But, my Palm Pre is on its last legs (to be replaced very soon) and I knew if I did anything that I would have no battery life left in the phone in case of an emergency on the course. The phone remained sealed in plastic within my Camelbak.

So, I apologize for no photos of the pre-race festivities of the LA Roadrunners confab at the special section in Dodger Stadium or any post-race photos. Others have taken some photos and I will post them up later as an update.

Disembarking the bus, it was NOT raining and the umbrella that I was going to sacrifice for the marathon was unused. Alice and I climbed our way to the 3rd base side Loge section of Dodger Stadium, displayed our orange wrist bands and walked in - we have arrived.

We promptly made our way down to our sections, RW/3 for Alice and RW/5 for me. Since Alice had run in RW/5 last year we settled in there, away from the wind blowing from the field and sat behind a dumpster on the concourse.

It was nice catching up with Nancy, Mary, Chip, Joasha, Carol, Mary and Tara during our hour or so wait until  our ine-up around 6:30. During this time, there were at least two bathroom breaks and it was great that we had our own LA Roadrunner's private bathrooms. Believe me folks, this is worth the price of the entire training.

Rod Dixon was there early and Leon led us in the Roadrunner's cheer.

One more bathroom break because God's gift was finally ready, but there was a line. All of the guys were in good spirits and since most of my fellow runners are very fit and YOUNG, I knew their business would not take long. Michael Sorich from RW/1 was in his fantastic form and loosened everyone up with his jokes and quips. I stripped off my jacket and placed my poncho over my Camelbak and bib.

Now, it was time to race.

Walt, our pace leader for LA Roadrunners, lined us up outside the Loge area and we waited as all of the Run and faster R/W (Run/Walk) groups left to proceed to the starting corrals. We walked down the stairs with it being very cold and windy but NO rain - yet!

We were jostled, pushed with people trying to cut in line but our group was resolute and with orange armbands lifted high above our heads we made it into the starting corral. Then, we had to wait for the start - an excruciating 30 minutes or so. It seemed like 3 hours. I walked and warmed up a bit. Sang along with God Bless America and took my hat off for the National Anthem.

Showtime.

This photo was from Alice who snapped it at the start of the race:

I was soon separated from R/W 5 but would be meeting up with some of them later - some sooner - some very late.

It started to drizzle and before we left Dodger Stadium it was raining. I fitted my poncho over my hat and remembered the weather report. I wanted to stay dry. Yeah right!

I remembered the first two miles of the course after leaving Dodger Stadium were basically downhill going into China Town but with the bustiling of the crowd ran too fast - but not too fast. I had planned on a 30 second run and 45 second walk run walk run Jeff Galloway interval. I enjoyed this interval and although a 30 second run and 1 minute walk interval may be more in keeping with my pace, I wanted to stay with it because of my feet blisters. You see, the more I walk, the more problems I have with my feet after 15 miles. They just blister.

After last year's marathon, I was debilitated with blisters and cracks in my feet. When I attended Walt's BBQ, 6 days after the marathon, I limped there - badly. My feet continued to be swollen.

I sat most of the time and Commodore Bill from last year's RW/5 mentioned that I should see a running specialist Podiatrist Dr. Pagliano - great advice.

I saw Dr. Pagliano during the summer and he cured my fungus caused cracked feet, made me orthotics, fitted them in my racing flat new Brook's shoes and dispensed a pliable plastic insert for the balls of my feet for long runs. I was cured.

Back to the race.

The first three miles were uneventful with rain off and on. It was a relief to lift the plastic poncho off my head because it it gets hot in there. The coolness of the day was much appreciated. But, it was not to last.

After the First Street mega-hill, (I walked the entire distance), I was setting into my race strategy of a 17:10 mile pace for the first 8 miles. My marathon race pace being 17:00 as calculated from MacMillan Running, Runner's World and Galloway's Magic Mile. I had based my time on my previous Disneyland Half Marathon time where I had walked primarily and run the downhills. The Disneyland course is flat and easy, however.

Around mile five, someone tapped me on the shoulder and said hello. It was Anna from RW/5. She had been delayed in traffic and did not start with our group. She stayed with me for a few cycles and then took off at a faster pace - to see if she could fnd the group. I don't think she did but she did find Alice, who had dropped back from RW/3. Alice, you see was injured during the first LA Roadrunner 20 miler (remember folks, the one really hot day) but proceeded on, knowing that she would have to go slower for the race - if she could complete the marathon at all.

I am happy to report that Alice did finish around 6:55 or so.

Around mile 7, the old man bladder kicked in, as I was drinking water at every water station (thank you Jeff Galloway). It was raining pretty steady by now with gusts of wind. The shoes were keeping dry and my pace of around 17:10 was steady.

I decided at mile 8 or so, I would find a Porta Potty (old man's bladder), drop my poncho hood and a fix my headphones to listen to some podcasts within the closed and sheltered confines. I did so and wasted a few minutes due to waiting in line for the accommodations.

Continuing on, I was to up my race pace up to 17:00 and maintain this average through mile 21.5 (San Vicente, after the Los Angeles Veterans Hospital grounds). It was not to be.

After listening to Leo LaPorte (Tech guy Computer show) for about 20 minutes, I had another tap on the shoulder. It was Mark "Mad Dog" Diaz from RW/5. Mark had been inconsistent with his LA Roadrunner training this year, i.e. he didn't show up a lot. But after having met him at Walt's BBQ last year and seeing him run AND the fact he is a young ex-Marine, I knew he was good to go.

Mark told me he was struggling and almost dropped out at mile 5. I said BS to that and he asked if he could follow along at my pace. I said, why of course.

I turned off the i-Pod and had a great running partner almost all of the way to the finish. More on that later. By the way, Mark did finish.

It was raining pretty good and the winds were picking up. Mile after mile passed. Mark was funny because he would relate stories about an ex-girl friend, but mostly he concentrated on food and restaurants. I liked it. He would run ahead to use the Porta Potty. I wondered if he had early old man's bladder?

After we proceeded along Santa Monica Blvd, the winds picked up along with torrential rain and I decided to walk. My feet felt good but I was not making any pace against the wind and decided to not expend the energy. I was worried about a wall, felt good and just wanted to finish up for maybe a three mile sprint down San Vicente, where it was all downhill after 26th Street. Mark was also struggling a little - so everyone else was walking, so I did. By the way, even with a plastic poncho by this time I was soaked to the bone - but I wasn't too cold - thank you excess body fat.

After Ohio Street and the underpass, the skies opened and the downpour created unpassable flash flooding on the course. The VA area was a disaster as I ended up taking down a traffic barrier to step across a muddy river. I ended up on a part of the landscaping area that was pure mud with no place to go but across a 10 feet stream of water. I was losing time and since Mark had lagged back and went another way (through a river of water) tried to put down floating cardboard boxes for me to cross. Did I mention the rain was torrential?

After a time, I said f**k this and just waded into the water, trying to move fast. I knew I was screwed with foot blisters if indeed the water would cause them. It didn't. The water cleared the mud from my shoes and I received a nice leg bath.

Finally, out of the VA.

San Vicente never looked so good. I told Mark I was going to fix up one headphone and listen to Sara Evans, as I have done for every marathon finish since my first one. He said OK, even as he knew bad singing would ensue.

We walked a ways on the sidewalk, where the police were closing some of the streets but made it back to an opened street area further down the road. I knew that at the Bundy Street, San Vicente intersection there was about 4 miles to go, that if I was going to pick it up then this was the time. I was still walking.

Mark and I were walking around an 18:00 or so pace which was a minute slower that I wanted to go but the winds were pushing us back. I decided I would speed up at 26th Street with about 3 miles to go and the course being all downhill. But, this was not to happen.

I lost Mark somewhere before 26th Street and since he would run off to a Porta Potty and then catch up, I figured he would. I never saw him again. But, he did finish, which I later learned from his Facebook page after I arrived back home.

Around mile 24 or so, I saw a lady that looked familiar. She was surrounded by, as it turns out, her daughters, granddaughter and son-in-law (I hope I have the relatives right). She was bending over at the waist with what appeared to be a cramp or some distress. I came over and said come on, we have to finish this race.

The next 2.2 miles, Mary and her family and I walked to the finish. Sometimes, she would have to stop and stretch out her back but we continued, in the rain, in the cold, in the wind.

I think I yelled we are "Roadrunners" maybe once or twice. And, maybe "Marathon" - once or three times. I sang Sara Evan's songs very badly - "suds in the bucket"....... Mary laughed.

Coming down, San Vicente, when I saw the gray shaded ocean, I was overcome with the realization that I was going to finish the LA Marathon. I cried.

I thought about all of the people who helped me get here. I thanked God for giving me the health and the will to finish.

When Mary and I hit Ocean Avenue, we knew what was coming - the medal.

Georgina, Marguerita......the block countdown began.

We saw the finish line.

By this time, we were walking hand in hand dodging the wraps and bottles on the course.

We finished.

We received our medals.

Thanks to Mary and her family, I was transported back to the parking structure in the pouring rain where Alice was waiting.

Time now for Big Eats, hydration and some sleep.

Next up: Los Angeles Running Club, beginning this Saturday.

Next Race: Disneyland Half Marathon in September.

Next triumph: Walt's BBQ and the LA Roadrunner's dinner on April 9.

Thanks to everyone who helped me achieve:

Oh yeah......

LA Roadrunner's training for the 27th annual Los Angeles Marathon will begin in September.

The Extra Mile - Galloway Edition Podcast Coming in April

As most of my readers know, I am an avid Jeff Galloway disciple as well as an Extra Mile Podcast listener. Alice got me hooked last year after I walked my sixth Los Angeles Marathon and she ran/walk/ran hers.

Before the LA Marathon I noticed she began listening to this podcast with this guy running and breathing heavy - Kevin. I listened in a bit and then she mentioned Jeff Galloway - specifically his run to 100 strategy. I started listening to the Extra Mile Podcast - Experiment and later the Extra Mile Podcast regular edition.

I listened some more and while I trained through the summer of 2010 with the Los Angeles Running Club, I was continuing to walk. My next race was the Disneyland Half Marathon and guess who was a featured speaker = Jeff Galloway.

During the Disneyland Expo I listened to Jeff at one of his talks and asked him a beginner's question. He was very gracious in his answer, and explained in detail his run/walk/run method to me.

I was hooked, devoured his website, subscribed to his e-mail newsletter and bought a few of Jeff's books. I learned.

Next Sunday, I return to the Los Angeles Marathon and this time I will be run/walk/running the race. I may not be fast but am confidant of another finish - injury free.

I will definitely have company with me along the race course Sunday - Jeff and Kevin. Thanks guys!

Readers stay tuned as the spring running season begins with their newest podcast series: The Extra Mile Podcast, Galloway Edition. Also, available on i-tunes. Here is the Facebook page.

And, who knows, maybe I will call into the show with my race report.

Video: Disneyland Half Marathon - 2011 With Jeff Galloway - Food and Drink

Jeff discusses the importance of eating and staying hydrated on long runs. He breaks down the amount of fluids to intake before, during and after long runs, and discusses the best options to keep you moving

I have less than 30 days now to the Los Angeles Marathon and my long runs have been completed.

For my nutrition needs, I am using Hammer Nutrition Gels  (Apple Cinnamon)and Perpetuem Solids (Latte). These work for me, but I also throw in a few M&M's for flavor.

For my salt balance, since I am on the road so long (I am a slow Run/Walk/Runner), I have been using Salt Sticks.

Water is managed by my Camelbak and HydraPouch since I do not want to run out of water, like I did last year when most of the water stations had closed when I reached 18 miles.

Now, all I have to do is taper and show up. Tomorrow will be a seven mile taper run - probably in the rain.

Video: Jeff Galloway's Treadmill Workout - The Pace Booster

From Runner's World

I am glad I am in California and the weather for running is always pretty good. There are actually very few weeks where I cannot run outside the majority of the time - even in the rain.

But, if you can't, then this treadmill video is for you.

Enjoy!

The Extra Mile Podcast

Last Spring after walking my fifth Los Angeles Marathon, my wife mentioned that she had found a Podcast which in part featured Jeff Galloway and his Run/Walk/Run method. Alice who had been a Run/Walker with Los Angeles Roadrunners was especially interested in what Galloway and Kevin, the podcaster, had to say about the method and running.

Kevin G who planned to run the Chicago Marathon embarked on a seperate podcast, the Extra Mile Podcast Experiment. The Experiment being Kevin using the Jeff Galloway method of training/running in Chicago.

In the summer, I decided to start running using the Galloway method. Listening to the two podcasts influenced my decision and I embarked upon my own experiment: to use the Galloway method on the 2011 Los Angeles Marathon. My training is continuing and in a little more than 45 days, I will have a race report.

In the meantime, Alice and I listen every week to the Extra Mile Podcast, usually on our ride back from our long runs in Santa Monica, California.

Thanks to Kevin G and Jeff Galloway, it has been an enjoyable running experience.

Check out the Podcast website here or subscribe with i-tunes. The Facebook page is here.

Video: Disneyland Half Marathon - 2011 With Jeff Galloway - The Magic Mile

Jeff discusses the Magic Mile, a one-mile time trial he often uses during training as a predictor of racing performance

In my training for the Los Angeles Marathon to be held on March 20th (in 48 days), I have used Jeff Galloway's magic mile as a pace estimator. While there are other more complex calculators out there, I have found it to be fairly accurate - albeit on the conservative side.

I guess we will see in a little over a month.

Thinking About a Marathon? The 10 Best Beginner Marathons Part 2

Napa Valley Marathon

So, here is the list but I have reservations on some.

Kaiser Permanente Napa Valley Marathon

Escape the city. Unlike its larger, urban counterparts, the Kaiser Permanente Napa Valley Marathon is mostly just you, the road, and wine country. “We’re a rural marathon,” explains David Hill, co-race director. “It’s all out in the country on a two-lane road. There’s not much spectator support, but the scenery is outstanding.”

Unfortunately, this small and interesting marathon has a very strict 6 hour cutoff time. This is not runner or walker friendly and therefore I cannot recommend it for a beginner marathon. And, get this:

If you cannot finish the race within the 6 hour time limit, please do not enter and take an entry spot away from a runner who can finish within the allotted time.

Wow!

Missoula Marathon

Flat terrain isn’t easy to come by in Montana, but the Missoula Marathon carves a pretty smooth route through valley where an old glacial lake used to rest. You’ll breeze past hayfields before finishing up the race to the cheers of spectators in Missoula. Now entering its fifth year, the race places a strong emphasis on community. Look out for the mile markers that have been decorated by local artists.

Jeff Galloway will be Run/Walk/Running this year's Missoula marathon in July.

The Missoula Marathon is runner (6 and 1/2 hour) and walker friendly with a 7 and 1/2 hour time limit (early 5 AM start). A very easy 6 and 1/2 hour limit for the Half Marathon.

This would be a very good first marathon for the beginner or for someone who would like a relaxed travel marathon experience. The Missoula Marathon blog is here.

Medtronic Twin Cities Marathon

The Medtronic Twin Cities Marathon is called the most beautiful urban marathon for a reason. Starting in Minneapolis and ending in St. Paul, the course crosses by lakes, rivers, scenic parkways and mansions. Race-day temperatures start around 40˚F at the start and only go up to the mid-50s, so it’s nice and cool for running.

There is a strict 6 hour time limit for this fairly large urban marathon. I would NOT recommend this marathon for a beginner, as there are other more runner friendly marathons without the logistical hassles of this one.

Stay tuned for part three of the series of beginner marathons.

Part 1 of my review of beginner marathons is here.

Video: Jeff Galloway's Distance Run on the Treadmill

In the last post, about a quick fifteen minute workout on the treadmill, I mentioned about doing a "long" or distance run on the treadmill. Well, I found a video for that as well.

This workout will help me when traveling, when weather is too hot outside for a regular distance run in order to maintain some running distance fitness.

Enjoy the video.

Video: Pressed for Time? Try Jeff Galloway's Fast 15 Minute Treadmill Workout

When traveling to Las Vegas in the summer time for the World Series of Poker, I always struggle with finding time to run on the streets because of the heat. A quick morning workout, even perhaps repeated a few times, will work for me to maintain running fitness level.

Now, about that "long" run.

Video: Disneyland Half Marathon - 2011 With Jeff Galloway - The Cadence Drill

Jeff Galloway demonstrate the cadence drill

As you know, Alice and I will be participating in the Disneyland Half Marathon on September 4, 2011.

This year, as with the Los Angeles Marathon on March 20th I will be using Jeff Galloway's Run/Walk/Run method. I have been using his training methods since my last Disneyland Half and have experienced increased fitness and NO injuries.

In this video, Jeff demonstrates the cadence drill which combines physical and mental training to increase speed. It is common sense that increasing the number of steps you take while running will make you faster. Performing this :30 second interval training, 4 -- 8 times, once a week , will help you accomplish your goal.

Check out Jeff's website and see if this running style fits you best.

Video: Disneyland Half Marathon - 2011 With Jeff Galloway

Jeff Galloway in this video talks about the warm up (no stretching) and the Run/Walk/Run method

Alice and I again will be participating in the Disneyland Half Marathon on September 4, 2011.

This year, as with the Los Angeles Marathon on March 20th I will be using Jeff Galloway's Run/Walk/Run method. I have been using his training methods since my last Disneyland Half and have experienced increased fitness and NO injuries.

Check out Jeff's website and see if this running style fits you best.

It works for me.