Faster Than Oprah

FTO does OKC

2010-04-27T22:11:00.000-07:00

Congratulations to all the FTO runners who ran in the OKC Marathon last Sunday. It seemed like the session just flew by, although thinking back of all the bitterly cold Saturday runs, maybe it did go by a little slower that it seems. Maybe it's just senility setting in?

Even Sunday morning, remnants of cold mornings were trying to show a presence in OKC.Tom W was dressed warm as always, looking like he just wandered in off the Alaskan tundra.

Jon looks poised and ready to run, and after running a scorching time at Lake McMurtry a few weeks ago, repeated with a speedy effort in the marathon. Me thinks his new PR will likely fall the next time he runs another 26.2.

Tom did some major carb loading and it paid off as he shaved nearly 30 minutes off his PR, running a 5:11ish.

Seems he has been sneakily doing some speedwork.

Just look at this game face!

DeDe and Arena, after medaling at the Snake Run, back it up with a good run , clocking a negative split. This is a pretty good sign of consistent training, and good pace management.DeDe scored a good first-marathon time, and Arena notched a PR. I have heard rumblings that an ultra might be in their future. (50 miles in July maybe?)

Lisa and Jason ran FreeState in Lawrence Kansas the day before, but did not miss cheering on their teams the next day.
With very little sleep, and hours of driving, they made it south to support us from the sidelines. Lisa ran a 6:10 PR for the muddy trail marathon, and Jason sloshed through a 40 miler there in a stellar 8:45.

Ken joined a relay team, running the 12K portion but ran as a pacer ala bandito style and managed the whole 26.2 miles in a slow steady fashion.
Some thought was given to pasting a likeness of Oprah on Ken's pasties, but there are some things that are just a little too far over the line!

Kudos to Julienne and Janeen Lovelace, and to Lanette Duncan who also had very good races Sunday.

Marathon
Jon Gambino 4:51
Janeen Lovelace 4:56
Tom Robinson 5:11
Tom Wozencraft 5:14
Arena Mueller 6:10
DeDe Sageser 6:10
Lanette Duncan 6:20

Half Marathon
Julienne Lovelace 2:24

Relay
Nutty Sole Mates - Ken and his relay team 5:36

Hope to see you all at the "after-race" party!!!

2010-03-18T06:58:00.001-07:00

Hey FTO! Are you excited about the Snake Run?

Let's start packing for our first 20 mile run!

Some of us met up at Turkey Mountain Tuesday and got a preview of the snake trail. While there was some mud (and Ken threw in a few rocks I don't remember), overall it was a great run and no one has cursed me (out loud) for whispering that this race existed.
And to make matters more interesting . . .Saturday's forecast begins at my favorite running temps to start a race . . . 30-40 degrees but also RAIN!! And what does dirt trail + rain = ?? MUD!!

So a few words from experience . . .

Running while it is raining, on the trails, in the mud, can be run, refreshing, and frustrating! I ran a 50k on Turkey Mt in September (Turkey and TATURs, great race!) and it rained the entire time!! Usually what happens is everyone, at first, will try to avoid the puddles, but if it does rain a lot, you will save yourself time and effort if you just run through it. Your shoes will get wet, muddy and for a brief period, at first, your feet will be cold and uncomfortable. In a few minutes, you will forget about it. Seriously (well not if you are in cotton socks). Even if it is 30-40 degrees. ;) After awhile you will stop caring and the water may even feel good . This is a sign that you are becoming sickly addicted. Another trail running tip, do not expect to run your normal speed. It is normal to be going 1-2 minutes slower on trails. It should also take more concentration since you need to watch for rocks, roots, stumps (huh Larry?) and in general where to place your foot next. This is a good time to share with you the most important rule in trail running.
If you look up. you are going down!
Some will even say that it is not a good race unless there is blood shed. You may fall. This is ok. People may laugh. Do not get mad. Because you would have laughed at them too.

Something unique thing about this race is that you can leave a drop bag at one end the trail and pass by it every 4 miles. So, in this run you actually dont have to carry much with you. (not good practice for race day!) The bags will be just on the other side of the aid station so make sure the race official (Mitch) knows you are not dropping and just visiting your drop bag. :) Since there is a good chance of rain, and there will likely not be much room for drop bags under the tents, I suggest putting your drop bag in an old rubbermaid container or put your bag in a trash bag for extra layering from the rain. You may even consider dry clothes in ziplocks inside your backpack inside a trash bag. Get the idea? My plan is to find an old rubbermaid and just throw everything in it.

This is a very social race. People usually bring lawn chairs and hang out awhile. Some people will run a lap, hang out a bit, run another lap, drink some beer. Others will take this race very seriously and want you to get out of their way on the trail so they can get as many miles as possible. Some of this trail is single track. That means that it is narrow. Please try to yield to those behind you that are running a faster pace. This is also an out and back at some parts and people will be going both directions. It will thin out after awhile when everyone finds their own pace. If you are not trying to win (most miles in a time period), you do not have to rush. Let the others start and wait a minute or so until things clear out before starting the run. This run has an aid station at one end of the trail and the other (start/finish), even if it is pouring, please do not forget to hydrate and stay fueled. Do not forget your salt/electrolyte replacements.

Gear check

Minimum gear for drop bag:
Heavier shirt/jacket/sweatshirt for when you finish
Extra Gu, shot blocks, etc
Extra Soy sauce, electrolyte tabs, or the like

Leave in car or drop bag/rubbermaid container:
Shoes/clothes/bags
Second pair of shoes - so you dont have to wear your muddy shoes home
Plastic bag to throw muddy shoes in
Plastic bag to throw dirty clothes in
Dry/clean socks
Old towel in car, to sit on or what ever else you might need it for

For hanging out afterwords:

Dry/warm clothes
Blanket
Lawn chair
Cooler (if you want beer, choc milk, etc)
Umbrella? :(

There will be porta potties somewhere near the start/finish and the rest of the mountain.
There will be food/fuel at the aid stations and more food after the race.

Even though it looks like the weather might not cooperate with us, we need to be strong :) We still have no idea what it will be like race day. This is going to be a fun event rain or shine. When I trained for my first marathon, I heard people say, 'a marathon starts at mile 20'. While I am still not sure what this means exactly, I have come to my own conclusion that you have to have it in you to finish. Pace yourselves. Do not start off to fast and this may be hard with the crowd (except for the single track trail) but you have a long way to go. Let's take it 4 mile laps at a time, encourage each other on the out and backs and have a great time!

Lisa

ps. I will be at the Lower Parking lot at 545 Thursday 3/18/2010 if anyone else wants to see the Snake Trail.

Short and sweet

2010-02-23T19:39:00.000-08:00

Boys and girls, we are more than half way through our training for the OKC Marathon. Runs are getting longer, days are getting longer, temps are getting warmer, but not warm enough for my taste. I hope everyone is enjoying the ride. Getting a fat medal hung around your neck on a Sunday morning will make it all worth it. Truly, seeing this group train makes the marathon seem so obtainable. For Oprah, it was one and done. She conquered, but did not enjoy the journey enough to give it another go. I know life is busy, but I could never be so busy to not run. It just gets in your blood.

I have not been able to find a lot online about Oprah's training and her race, but I did find a short blurb about Oprah's 1994 marathon. For the elites who "poo pooed" her efforts, she did run it in 4:30, and I think she was GOOD for the marathon, not a "ruin" to it like some her critics.

A glitch in my camera or camera cable resulted in more than a hundred pictures being lost from the last week or so. :-( There'll be more next week though....PROMISE!

2010-02-11T07:56:00.001-08:00

Hey FTO! It is time for a Fun Run. This Saturday we will incorporate the RunnersWorld/TATUR Poker Run into our Saturday run ! All we are asking is for a $5 donation 'ante' for you to play and you can win great prizes! If you don't want to play you can still come to your regular training run, details (and rest of my message) below.

This Saturday, February 13 is the RunnersWorld Valentine
5 Mile Poker Run

Where: Veterans Park (21st & boulder)

When: Saturday, February 13

What time: 8AM

Why: To raise money for the Tatur's 6 Hour Snake Run and to provide snacks for the RunnersWorld training groups.Also because it is simply a lot of fun.

If you want to participate in the Poker run Just show up to your normal training run with your $5 minimum donation, ante up and we will deal you your first card. During the course of your training run, because it is conveniently on the same course as the Poker Run,you will be given 5 more cards and then your last one when you get back to the start fininsh area. Play your best 5 card poker hand and be in the running for some really great prizes.

You do not have to participate in the Poker Run if you prefer not to. Just show up and do your normal training run.

******Volunteers needed for the Poker Run**********

Excellent opportunity for family to get involved!

Brian Hoover has requested our help for this Saturday.
Volunteers/Dealers are needed to assist with the Poker Run on Saturday morning. There are three aid stations, as well as several 'card wrangler' positions up for grabs. Friends and family members are welcome to help out...if you have a friend or family member that volunteers, your $5 ante will be waived or refunded.

If you or your family members are interested in being part of the other side of a race, this is fun (and short) event to volunteer. Please email Brian: brian@tatur.org

Also, if you decide to volunteer and need to make up your run, please email me and either Ken or I will run with you (we are mileage hos) or we will get a group organized to 'make up' the seven mile run.

***********************************************************

** We are suppose to run 7 miles Saturday, so we can either meet early and get those 2 warm up miles in (and better parking spots) or you can make them up after the Poker Run. Let me know your thoughts!

** Don't forget to register for the OKC marathon. Congrats to Arena for taking that step!

http://www.okcmarathon.com/2009Registration/tabid/162/Default.aspx

***********************************************************

Joining Coach Kathy for my turn in the confessional ...

Last week I preached about, what was it? Electrolyte replacement.
We set out for our 14 mile run and I got up late, was running late, ate nothing before the run, and if you remember (if you don't, cover your ears) I was on the Atkins diet.

Holy crap?!? Why would a runner be on the Atkins diet? My reasoning, however silly you may find it :) follows: I am training for a 148 mile, 6 day stage race in June. I am trying to lose weight now to make that challenge easier. Since I did not have a race until the end of February, I thought I would try to drop the weight in Jan/early Feb. So I have been on the diet for 5 weeks and lost about 10 lbs. Not the healthiest but it has worked for me in the past and did again. This weight is now off and I can run my February 26.2/50k double easier and continue to train, with carbs, for my race in June. To make a long story short, (too late), I am now off the diet and keeping it low cal. (By no means am I endorsing the Atkins diet or recommend it for any runner.)

My plan for last Saturday was to finish the group 14 miles and head out with Jason for another 6 for a total of 20. I did my Gu at mile 4. Early but I did not eat breakfast. I ran faster many times during the course of the run since I kept stopping to talk to people and had to haul ass to catch up with Erin, Jon, Felix and Mitch. I did my Gu again at 10 or so. When I finished I did not feel that bad, but since I was so busy taking, I had not had my soy sauce yet. I decided to take it but it was to late. By the time Jason was ready to go back out my hamstrings and calves had cramped so bad I was nearly in tears. I tried another packet and while each did help, I was beyond immediate repair. I was done for the day.

So how does the cramping relate to Atkins? Why did I cramp so bad? To add more variables to the equation, my doctor prescribed for me to drink 16 liters, yes 16, of Go Lytely in the last two weeks. And that will pretty much deplete your entire electrolyte population. Since I was on Atkins, I only drank water, no gatorade, along with this concoction. So with no electrolytes, I crashed and crashed hard!! My cramps lasted most of the rest of the day. I decided to get some breakfast, take it easy and managed to run 16 miles with no problems the next day. Real life lessons learned. While these conditions were extreme, it is possible to crash on just a 14 mile run.

I leave you this week with a quote from my mother, "Do as I say, not as I do."

Again, let me know if you want to meet early to knock off those few extra miles before the Poker Run. I promise I won't crash on you.

Lisa

** In next week's email: Toenails, the importance of landscaping and What can we do to prevent blisters.

7 inches and 6 miles

2010-01-31T05:03:00.000-08:00

Some runners are just "die-hard", "hard-core", or just plain tough. A great show of this sort of fortitude was on display Saturday morning. While most of the throng of RunnersWorld runners stayed in the warmth of their homes, and off the dangerous icy streets, a few came out for their assigned miles....not because they had do, but because the thought of frolicking through the snow sounded FUN!

Five of our practically famous group, Faster than Oprah, donned multiple layers, and charged headlong into their "easy" 6 miler. Tom W, always on the cutting edge of high tech winter sportswear, was raring to go this balmy 25 degree morning.

Mitch seems happy despite the 7 inches of snow we were about to plow through. Hat--check. Gloves--check. Water bottle--check. Spirits in water bottle to keep it from freezing--oops!

Always the encourager, Lisa looks like she knows the fun in store for the day's run.

The plan was to run the loop around Zink Lake, and then take the Midland valley Trail to 15th Street and then back to Go. The river path to 11th Street was pretty good, having been scraped of ice and snow sometime in the past 24 hours. The bridge at 11th Street was a mess, but most of the group hopped over and ran on the car-side of the bridge and it was easy going. The westside trail was almost unmolested snow. Our group had the luxury of being middle-of-the-pack, and therefore had a little trench in the powdery snow to run in. The wooden bridge on the west trail was a repeat of the RINY run, with a nice powder/packed powder consistency.

Tom R speeds across the pedestrian bridge. This was the only place where the wind was much of an issue. This surface was also the slickest we encountered on the run. Tom, Lisa, and I had "screw shoes" and had excellent traction in the snow and icy patches, but there was a little skid action on this bridge.

Tom, Lisa, and I wait for Eddie, who helps with another group. Surprisingly enough, the water fountain on the west side was turned on and working. Not surprising, it delivered cold water.

The Midland Valley Trail was a winter wonderland. It was postcard pretty, if you like all this d*@&%#!#!ed snow.

Tom carbo-loads after his run.

TZ eats to keep pace with Tom. But on Saturday mornings, after our run, the real treat comes. A lot of us have been hitting the Blue Dome Diner at 2nd and Elgin.The prices are reasonable, the potatoes and bacon are excellent, and the french toast is a good option as are the pancakes.Join us! Oprah would approve.

2010-01-28T22:21:00.001-08:00

This Saturday we are scheduled to run 6 miles. The route is pretty simple. At this point in time, it is anyone's guess what it will be like. Fun perhaps, if you like adventure. We are meeting Saturday at 7:45 am at Veteran's Park.

Go North on River Parks Trail and cross river at 11th, then go south on trail to the pedestrian bridge. Take the pedestrian bridge and continue to follow trail to 15th Street. Turn left on 15th, another left on Boston, and return to Veterans’ Park.

I know it's a frequently traveled route, and hey, it's just a short run comparatively speaking, but if you muster the strength to climb out of the warm bed and get it done, you will be a stronger runner for it. Soon enough we will have picture perfect Saturday mornings, and this darn cold weather will be a distant and still not-so-fond memory. But for now, embrace it....let it make you stronger!

A few people have asked me recently about "screw shoes". Lisa's email referred to them in the title "To Screw, or Not to Screw", a title that was a sure attention grabber to say the least. :-)) <~~!TZ with his double chin. The pic to the right is what the finished product looks like, and believe me, they do work great especially on ice. Look at my shoes Saturday morning. I'm sure I'll have mine on. Matt Carpenter, mountain-runner extraordinaire, has an insightful article on this creation on his website. Pay special attention to the length of the screws. Those over an inch long can lead to some uncomfortable foot issues, if you catch my drift.

Of course, if you want to spend MORE than $1.00 (the approximate cost of 20 or so hex screws at Home Depot) and want something more "name-brand", you can by a set of Yak Trax online or at RunnersWorld.

Does it seem like this is just a recap of the email? Well, this is more for the guys who like less reading and more pictures. And besides, I am bored, have insomnia, and am trying to figure out how to get a pic of Oprah worked into one of the pictures. Hmmm...

And about the coffee--YES, I do bleed coffee when cut. And yes, the 5-hour Energy Drinks ROCK. Any potential corporate execs out there reading this. (Sponsorship $$$ --hint hint!)

Stretching? Rarely. But there is one stretch I sometimes do after a good run, especially on a hot day. I come home, open the refrigerator door, and reach wayyyy back to the back of the top shelf, trying to not knock over the milk or orange juice, and snag that last beer. I usually follow that stretch with a series of 12 ounce curls. Oh, don't act surprised, Miss O. It's all good carbs.

Well, FTO-ers, it's almost 1:00 am, and I am outa here. Providing the city officials don't impose marshal law, I'll see you all on Saturday morning.

TZ--OUT.

12 miles, light rain, done!

2010-01-23T13:03:00.000-08:00

FTO was well represented Saturday morning as we moved further into our quest to conquer the marathon. Braving the rain were Arena, Dede, Erin, Felix, K2, Janeen, Julienne, Lisa, Lynette, Mitch, and TZ who had some story about getting up early, and being late because of hitting some boundary having to do with a bathroom issue. TMI if you ask me. We were Tom-less as Tom R was at the fire station, and Tom W must be planning a long run Sunday. Lisa said she thought Fast Robert and Jon may have been there, and if they were, well here's your mention. No pix for you!

Our group leaders were scrambling this am....what with TZ being late and Lisa getting her out-of-the-chute pee out of the way.She was hustling to catch up as she blew by me. I was finishing my cup-o-joe and walked most of the 1st mile whilst taking pics of the hundreds of RW runners.

I hope everyone read Lisa's last email, cuz getting all wet on a long run is a recipe for chafing in the netherlands. Bodyglide can be your friend. I plan to post her advice to this blog along with some tasteful photos in the next week or so.

My endeavor at catching up eventually paid off, as I caught up with Lynette. I had met her at the Jingle Bell run, and it was great to see her running with the group today. My BAD....I either did not take her picture, or it escaped the upload from my card. Hmmph!But here she is with her daughter, and her little doggie.

I knew I was catching K2 from about a mile away.K2 is possibly the 2nd most recognizable runner in the whole RW group.

Janeen made the turn at the base of Turkey Mountain and was flying down the trail when she passed me.

Eight miles of pushing the pace finally paid off as I caught the group of Erin, Felix, Mitch, and Julienne.Having a water stop helped my cause as well. Where's Julienne? Oops!Here ya go. Yes, it was for most of the run, but on the return running north, the wind was at our back, the rain slackened, and A lot of runners were shedding layers. I ran most of the way back with Erin, who at half my age is twice my speed. But I kept up and between gasps of air on my part, we chatted all the way back to Veteran's Park.

A quick head count showed we were about 3 heads short, so I headed out to find them (mostly because I wanted some more miles, greedy mileage ho that I am.)Dede and K2 were finishing up. And Arena was about a half mile behind. All accounted for!

Now, time for more important matters....breakfast. We have been in this Blue Dome Diner routine, a literal hole-in-the-wall joint on 2nd at Elgin downtown. Luv it! Best bacon ever, big omelets, pancakes that are bigger than the plates, and awesome french toast!Gotta have my coffee! One quirky thing about Blue Dome is the coffee cups. I have never had the same style of cup twice. I thought for a long time that there were no two cups alike in the house. One time you'll get a little dainty tea cup, and sometimes you get one that could be used as a wash basin. But this day, Jason and Lisa got matching cups.Awwww--isn't that sweet!

More blog stuff later as I search for pictures worth to accompany Lisa's chafing dissertation.

a good turnout on a rainy Saturday

2010-01-17T20:59:00.000-08:00

Twas a wee bit of rain in the air Saturday for our run. Last week, that would have been the final nail in our coffin given the 12 degree temps. This past week though saw warmer temps and the end of 3 weeks of snow from that wonderful white Christmas that everyone goes gaga over. bah humbug and good riddance to the snow. The rain gave way to the above sign, the auxiliary rain sign. The nicer permanent sign was kept safe and dry, and this one made of the finest bio-degradable recycled paper sufficed and will be reused on rain days.

Lisa goes over the directions for the day with Erin and Tom W. No, that's not ice but rather rain droplets on Tom's jacket.

Arena returned after being gone last week.

Her attire was a common sight on this drizzly morning.

While most fashionaires sported hefty leaf bags, or 30 gallon trash bags, Arena models a 10 gallon kitchen bag.

A newcomer to our group, Dede gets advice from Tom W. Dede has ran a 1/2 recently and is gunning for the full in OKC. Welcome to our fold, Dede!

Team FTO early in the run. Left to right: Arena, Dede, Tom W, Tom R in the blue, Mitch right behind him, and Erin just out of the frame. We're not only faster than Oprah, but also faster that Joe W of the Tredici group! :-P

Enjoying the sweet 1/2 mile downhill on Terwilleger Blvd.

Tom W catches up on the daily news.

A strange piece of work....and a lion family.

The babes of FTO, after the run.

We had a good turnout at Veteran's Park, with eight showing up despite the rain. A couple of our group, Jon and Ken S, bypassed the Vet's park run and went to the Post Oak Lodge to run trails with the T-Tots. I managed to snag a pic from Ken's Facebook--proof that he was there. Missed ya, K2, but glad you had fun in the mud!

Everyone wins if you collect all the flags!

2010-01-14T13:00:00.000-08:00

Greetings runners!

Congrats to all four of us (including Ken and I) who were there last Saturday to brave the cold. With the large snow flakes it was easy to forget about the frigid air and fantasize about being in a snow globe.

Although we are only scheduled for 6 miles this Saturday, the route will be hilly and the route has a few turns that if not reviewed or if you don't stick with someone that knows where they are going, there are opportunities to get in a few bonus miles or even delete some on accident. So while I won't have you collect flags at check points to prove you did this entire run, I highly suggest you review the map this time along with the directions that I will bring printed out for you.

As discussed in more detail last week, the short runs are also as good to practice your Gu, shot blocks, sports beans, etc to see what you can keep in your stomach without upset and what works best for you. Have fun with it!

For those of you have stayed out of the loop thus far and think it's too late to get ready....it is not. There are a lot of marathon training schedules that are 16 weeks long, and a few that are 14 weeks. Right now, we are 14 weeks out to OKC. You can jump in, run 6 miles with us today, and next week when we go 12, you could shorten your run a little if you need to, say to 9-10 miles, and by the next long day 2 weeks later, you could up it to the 14, or at least 12. After just a few Saturdays, you'd be right on track. Please call Ken (814-6433), or email him at trail_zombie@yahoo.com, or comment here on this blog. Let us know how we can help you!

Here is the routefor Saturday:

Go North on Boulder to 15th St.

Right on 15thSt.

Right on Utica. **(pay attention here! and see map so you understand when you read this on Saturday am) **

Just South of 21st St. veer to the Right on Troost and almost immediately turn Right on 22nd St.

Go South (Left) on St. Louis,

back North on Terwilleger (yes is it seems odd to go south then north, it is actually NW and you are on 26th Pl for a few ft or so)

Before you get to 21st street, turn Left into Woodard park follow the road through Woodward Park.

Turn Right on Peoria

Right on 20th St.,

Left on St. Louis

Take a short Right on 19th Street and run the loop around Swan Lake

Go back to 19th and turn West (Right) on 19th St.

Turn Right on Cincinnati and when it crosses the trail turn Left and follow the trail to 18th.

Turn Right on 18th and return to Veteran's Park.

Six mile route: www.mapmyrun.com/route/us/ok/tulsa/392125973448266785

You are receiving this email since you signed up for the RunnersWorld Tulsa OKC marathon training group. If you do not wish to receive my emails, just email me back and let me know. Thanks!

See you all Saturday!

The weather is no longer an excuse.

Lisa

PS. A note from Ken aka TZ. After the scheduled run, I am going over to run some trails at Post Oak Lodge. It may still be a little muddy, but the trails are scenic and fun. Anyone wanna join me? I am open to leaving right after the run, or grabbing some breakfast first....either way.

Arctic Smarctic!

2010-01-10T20:15:00.000-08:00

Our fearless group ventured out onto the frozen tundra for 10 miles last Saturday. The weather prognosticators foretold of temps of zero or below, with arctic temps...yeah yeah yeah yada yada yada. It was cold, but only 12ish degrees, and only when running north did we even feel the wind. As stated in the previous email, proper layering made the run bearable. Above, Lisa distributes the directions for the run. Newcomer Erin, to her right, listens in. We had Mitch (on the right), Erin, Tom Robinson, Felix, Me (TZ) and Ken Saveth aka K2 representing the now famous FTO group.K2 and Ms. O were bundled up and ready for anything. As cold as it was, most peeps worked up a soaking sweat after our ten miles. Heavy coats plus running is too much!
Waterstop #1 was not as welcome a sight as it is during the summer. It was a chance to regroup and let our legs know everything was gonna be okay. Notice Tom's glow-stickish jacket. No way to miss it! But I think most would admit, it was a much more desirable outfit than the one he wore last week.

Somewhere near the Center of the Universe, there was a likeness of K2 painted on some sort of metal box. Very eerie indeed. Seriously, could this be Ken's long lost twin?

For those of you in our group, or in other groups visiting this blog, who have stayed snuggled up under the covers these past few cold Saturday mornings...please do not think it is too late to get back into your marathon training. Next week is a cut back week, with our group only going 6 miles. There are over 20 in our group, and a few of those have not yet made it out on a Saturday to run with us. I know most are poroably getting their miles in on the dreadmill or running laps around their living room. But, we'd like to meet you!! Shoot me or Lisa an email and let us know how things are going.

Til next week, keep your miles up and pray for some warm weather!

2010-01-07T23:56:00.001-08:00

Run? Seriously? In this?

Alright here's the word on the street...we are still meeting at Veteran's Park at 7:45 this Saturday to run 10 miles. This is a huge milestone for many of you! And the only way you might get it done is with friends. And misery loves company so come on out and get it done!

Some words of wisdom:
FUEL! Once you get up to around 10 miles or so we need to start thinking about refueling while on the course. Typically you want about 100 calories after about 6-8 miles. First of all you should be eating something however little it might be before you start. Then like I said, after about 6-8 miles something to keep you going. Some ideas are sports gels, sports (jelly belly) beans, shot blocks (no they do not contain alcohol) are the most common. These are available at RunnersWorld. My personal favorite is chocolate outrage Gu. This is about 100 calories and is about the consistency and flavor of brownie batter. You really need to take it with water. Another idea would be bite size candy bars. Keep in mind you have to carry this on you while you are running so don't bring a sub sandwich. We need to start training with different things now and you can also start experiencing on shorter runs so you will know what will work when we get to the longer runs.

Do not forget to drink your water when you are running in the cold even if you are not thirsty because you are still sweating and need to replenish that fluid.

After you finish a run, you should eat something (~ 50 grams of carbohydrates or more) within 30 minutes. This will help with recovery. My favorite after run recovery item is chocolate milk. Excellent source of protein and carbs!

Enough advice for now, here is the route:

Saturday's route for all groups starts with a 6 mile loop that includes a mixture of roads and some on the Midland Valley Trail. The first half mile is pretty hilly, and that will get our bodies warmed up for the rest of the run, which isn't very hilly. The route has been scouted out, and although there are a few patches of snow and ice here and there, the route is pretty easily runnable for most of the way.

Here are the directions for the 6 mile loop:

Head east on 21st and turn right on Boston Avenue. Turn left on 26th and then turn left on the trail. Follow the trail to 3rd Street and turn left. Turn right on Greenwood and left on Archer. Turn left at Boston and cross over the tracks, passing the Center of the Universe. Turn left on 1st Street, right on Cincinnati, right on 3rd, and left on Boston. Turn right on 18th and return to Veterans' Park. AND...

Here are the scheduled distances for all the groups:

Beginner Half: 6 miles. You are finished after the 6 mile loop.

Advanced Half: 8 miles. After the loop run on the River Parks Trail to the pedestrian bridge and back to add 2 miles.

Beginner Full: 10 miles. After the loop run on the River Parks Trail to about 41st and back to add 4 miles.

Intermediate Full, Zurich Marathon: 12 miles. After the loop run on the River Parks Trail to Hwy 44 and back to add 6 miles.

Advanced Full: 14 miles. After the loop run south on the River Parks Trail to where the construction begins (around 58th St) and back to add 8 miles.

If you run the first 6 and it just sucks and you get to cold, dont feel bad if you just go home. You got out and did something. We will probably go warm up with a hot breakfast after we are done if you would like to join us.

And if you wish to stop getting my emails, just let me know. Thanks!

See you Saturday am. You may not recognize me under all the layers of clothes but just look for the FASTER THEN OPRAH sign. Bundle up!

Lisa

2010-01-07T23:56:00.000-08:00

Run? Seriously? In this?
Alright here's the word on the street...we are still meeting at Veteran's Park at 7:45 this Saturday to run 10 miles. This is a huge milestone for many of you! And the only way you might get it done is with friends. And misery loves company so come on out and get it done!

Some words of wisdom:
FUEL! Once you get up to around 10 miles or so we need to start thinking about refueling while on the course. Typically you want about 100 calories after about 6-8 miles. First of all you should be eating something however little it might be before you start. Then like I said, after about 6-8 miles something to keep you going. Some ideas are sports gels, sports (jelly belly) beans, shot blocks (no they do not contain alcohol) are the most common. These are available at RunnersWorld. My personal favorite is chocolate outrage Gu. This is about 100 calories and is about the consistency and flavor of brownie batter. You really need to take it with water. Another idea would be bite size candy bars. Keep in mind you have to carry this on you while you are running so don't bring a sub sandwich. We need to start training with different things now and you can also start experiencing on shorter runs so you will know what will work when we get to the longer runs.

Do not forget to drink your water when you are running in the cold even if you are not thirsty because you are still sweating and need to replenish that fluid.

After you finish a run, you should eat something (~ 50 grams of carbohydrates or more) within 30 minutes. This will help with recovery. My favorite after run recovery item is chocolate milk. Excellent source of protein and carbs!

--------------

Enough advice for now, here is the route:

Here are the directions for the 6 mile loop:

Here are the scheduled distances for all the groups:

Beginner Half: 6 miles. You are finished after the 6 mile loop.

Advanced Half: 8 miles. After the loop run on the River Parks Trail to the pedestrian bridge and back to add 2 miles.

Beginner Full: 10 miles. After the loop run on the River Parks Trail to about 41st and back to add 4 miles.

Intermediate Full, Zurich Marathon: 12 miles. After the loop run on the River Parks Trail to Hwy 44 and back to add 6 miles.

Advanced Full: 14 miles. After the loop run south on the River Parks Trail to where the construction begins (around 58th St) and back to add 8 miles.

If you run the first 6 and it just sucks and you get to cold, dont feel bad if you just go home. You got out and did something. We will probably go warm up with a hot breakfast after we are done if you would like to join us.

Also, if you are new and you need to get ahold of me, my number is (918) 520-4344 and Ken's is (918) 814-6433.

And if you wish to stop getting my emails, just let me know. Thanks!

See you Saturday am. You may not recognize me under all the layers of clothes but just look for the FASTER THEN OPRAH sign. Bundle up!

Lisa

2010-01-03T14:29:00.001-08:00

Ok, fearless FTO runners. How was your Saturday run? Did you freeze your buttocks off? Or did you stay snuggled up under the covers? This session has had more than a fair amount of !#@&%/#@!! cold weather, and the long range forecast shows nothing but more of the same. At this point, what do we do? Wait for it to warm up before getting serious about putting in the training? Each week we go without getting our runs in makes it easier to blow it off the next day, the next week. My advise is to layer up, and get out the door. Someone once said, "There's no such thing as bad weather....just bad clothing." (Sounds like that was someone in the retail clothing business....might have been Coach Kathy?) But truly, with the proper layers, a hat, and gloves, you will be warm and toasty once you get running. You will be so glad you did when your friends and family marvel at how crazy (dedicated) you are for running while it's in the teens!

While you were getting your miles in, Lisa and Ken were in the MOUNTAINS of Arkansas doing what is surely the HARDEST marathon in the world. (or at least in this part of the United States!) The Athens/Big Fork Marathon is all on trails, and goes out over 8 mountains and back. Sixteen climbs totaling over 9,200 vertical feet. Below is a graph of the elevation profile.
Neither Ken or Lisa qualified for Boston at this event. It is said, a good predictor of your finish time at this trail marathon is to DOUBLE your typical road marathon time. That held true to form. If we were working an 8 hour day Saturday, we would have got a little overtime!If you think I look like crap here....well thanks. I felt like crap as well. Truly, in this race, any kind of finish is a huge victory!

On a serious note, if you are in our group, and have not been out yet to any of our runs, or have missed a few due to the holidays, cold weather, or just lie getting in the way, it is not to late to jump on board and get your training under way. If running a marathon this spring is maybe a little bigger bite than you should have bitten, you could always prepare for a half, and use that as a springboard to a full later in the year. Running has been such a great part of mine and Lisa's lives that we want all of you to enjoy it with us!

2009-12-31T11:38:00.000-08:00

Okay people, when was the last time you ran? Times up! I don't even remember the last time I ran. So all we are doing is getting fatter right? Well, not if you are eating right, but who does that? Since you made a new year's resolution early, (in case you forgot, it is to run a marathon), come out this Saturday. If you have not been out to our group run yet, it is NOT TO LATE!! We would love to meet you and get you on target to reach your goal.

Some places on the trail/roads may still be a bit slick. It is best to SLOW DOWN a bit so you don't fall.
You can even put screws in your shoes when you run, see this RunnersWorld blog posted by run leader TATUR DAVE. <~~~Click here
I still have not done this but cannot speak for Ken who I am sure has customized a few pairs of running shoes.

This Saturday's route, starting at 745am at Veteran's Park, is as follows:
(we are scheduled to do 5 but if you feel so inclined, you may join the overachievers and run 8)

Five mile route: www.mapmyrun.com/run/united-states/ok/tulsa/575125955918348819
Eight mile route: www.mapmyrun.com/run/united-states/ok/tulsa/596125955897477106

Here are the turn by turn directions:

Five mile route: Take 18th St. to Cincinnati to 19th St. to Swan Lake. At east end of Swan Lake go south on Utica to 21st. Go left on Utica and right on Yorktown. Turn right on 29th St. and stay on it until you get to Woodward Blvd (it zigzags to the right at Peoria). Turn right on Woodward and right on Madison. Left on 21st and back to Veterans Park.

Eight mile route: Take 18th St. to Cincinnati to 19th St. to Swan Lake. At east end of Swan Lake go south on Utica to 21st. Go left on Utica and right on Yorktown. Turn left on 26th St. and stay on it until you get to Florence. Turn right on Florence, right on Evanston, and left on 26th Pl. Turn left on Yorktown. Turn right on 29th St. Follow Victor, which becomes Forest Blvd, which becomes Terwilleger. Go left on 27th and left on Rockford. Turn right on 29th St and follow it to Woodward Blvd (it zigzags to the right at Peoria). Turn right on Woodward and right on Madison. Left on 21st and back to Veterans Park.

Also, tonight is the Race into the New Year 5k. It is not to late to sign up. Here is the info and you can also sign up at the race! It is tonight, race starts at 11:45 at the RiverParks Ampitheater. I will be there. Ken should be too. It is a good time and instant new year's eve plans.

If you are into ultra crazy stuff, do the Polar Bear Plunge tomorrow.
Here is the info on that insanity: Starts at noon.
Ken and I will be hanging out there as well. He is jumping in. I on the other hand will not.

I hope you see you all soon!
HAPPY NEW YEAR!

Lisa

PS: Also, RunnersWorld is closing at 4pm and we will not have the regularly scheduled Thursday night group run tonight. Another reason to do the Race into the New Year. :)

Excused absenses

2009-12-26T13:34:00.001-08:00

All Faster-than-Oprah teamies have an excused absence from Saturday's run....what with 6-7 inches of snow over 2 inches of sleet and ice. But big props to Tom W, and Arena who braved the treacherous roads, frigid temps, and slick running to get a few miles in this day after Christmas.

My camera was really hit and miss after I fell on a slick patch of ice on 19th Street. No worries about the fall....I use an old acquired tuck-and-roll technique and despite feeling a little silly, I was fine. But my camera is acting up a little. I had fuzzy pics after that. It's waterproof, but I am thinking the lens-cap was open and I know I got some snow in it. Since several of my pics were blurry, this pic of Tom is from last week, in front of his business on Boston. I'm pretty sure Tom got his full 8 miles in today. Nice job, Tom!

Arena and I (TZ) got 3.7 miles in the books, which was fine with me since I had sore calves from yesterday's workout. Which looks better: brown grass or snow?

The snow was definitely a challenge, but as you can see, Tom did not let a little old snow drift stop him from completing his run.

My little tumble might have slowed me down a little.

2009-12-23T18:06:00.000-08:00

Merry Christmas, Team!

Hope you are all going well. This week I suspect many of you will be gone but those of you staying close to home, we are still meeting Saturday at 7:45 at Veteran's park and running 8 miles at 8am.

** Also tomorrow we are meeting at 4:00 pm at Runners World instead of 5:30 to run. **

Here is the route for Saturday morning:

Beginner Full: 8 miles. From Veteran's Park, go to Boston and north to 15th. Turn right on 15th. Turn right on Madison and left on 19th. Go around Swan Lake and return to Madison. Go south on Madison and turn right on Woodward Blvd. Turn left on Cincinnati and right on 25th. Turn left on the trail. Cross river on pedestrian bridge and go south to first water fountain. Continue south for about another half mile (if you reach the second water fountain, you have gone too far). Return to pedestrian bridge, cross river, and follow the River Parks Trail back to Veterans Park.

Have a very Merry Christmas! and Happy New Year!

Lisa

TZ adds: DRESS WARM!! Any kind of long pants would be preferable, although I am sure SOMEONE will be out there in shorts. On top, opt for a tech shirt of some kind and then a thick thermal type shirt over it. I have a polar fleece that I like on cold days. Then, some sort of a light windproof jacket. If you are pushing the pace, you will still sweat, even if it's 10 degrees. You can always shed that jacket and tie it around your waist....I bet you'll have it back on as soon as you turn into the wind. Gloves and a hat....well, duh! You knew that! And last, and very important, bring your favorite warn comfy sweatshirt to put on after the run, along with a nice big warm coat. Hot chocolate is optional. And then, let's all go to breakfast!!!

c cc cccold running!

2009-12-19T13:26:00.000-08:00

Would have been far easier and seemingly a better idea to turn the alarm off and borrow back down under the covers this morning. But, the long runs have to be done to reach our marathon goals. We had a good turnout in our group, with 12 out of our 20 raring to run. Loop for the morning was a zip around Zink Lake, and then shuffling on down the Midland Valley Trail to 15th St and back to Go. This tallied up to roundabout 6 miles, and left one more mile to be done via some sort of out-and-back after we had stopped, chatted, chilled, and had rigor mortis set in. So, members of our resident Think Tank contrived a solution of epic proportions: we would continue south upon reaching the Pedestrian bridge for 1/2 mile, turn around at the soccer fields, continue back to the bridge and resume the prescribed route. Upon finishing the serpentine loop, we would have completed our 7 mile run.
A new face to out group: Spring joined us for her 1st Saturday run with us. She hung with the most of us but at mile 5, we got separated and I am thinking she returned down the east bank to Vet's park instead of taking the Midland Valley Trail. I felt awful for losing her, and ran back a ways, but realized I would have never caught her. Sorry, Spring. :( I am thinking you still got around 6.5 miles.

Complimenting the new face in our group, was an old face. My buddy, Ken Saveth, was assigned to our group and he aspires to be faster than....well Oprah I guess. Ken is always looking for some kind of challenge, and has an interesting blog you might want to check out. Ken Saveth's Blog

Another couple of potential group members, Julienne and Janeen have been checking in with us and I may file the appropriate adoption papers to make them part of our family. Janeen is the proud new owner of a Silver Spud award, given to her for being Rookie of the Year in TATUR. Janeen, a fairly new trail runner, lit the year up running 6 or 7 races of marathon distance or beyond this past year. Two of the trail 50Ks were the two toughest of that distance in this part of the US.

Missed getting David in my pix last week. Just caught his right side in this one. As soon as we started running, he was off like a rocket. Missed out on breakfast, dude!

Team FTO at the 1st water stop.

Finishing up....picked up Jason and Stephanie along the way.

Umm....we're faster than you!!

Weekly email reposted

2009-12-17T18:57:00.000-08:00

Hey Everybody!

Hope you enjoyed your run in the cold last Saturday morning! How about getting together and doing it all again this week PLUS A MILE. We are scheduled for 7 miles and here is your route:

Beginner Full: 7 miles.

Go north (Right) on River Parks Trail and cross river at 11th, then go south (Left) on trail to pedestrian bridge.
Take pedestrian bridge (Left) and continue to follow the trail to 15th Street.
Turn left on 15th, another left on Boston, and return to Veterans’ Park.
After this, add another mile of running along the river.

All the routes including maps can be found at www.runnersworldtulsa.com just click on December Training Courses right under Run for the 168.

Please feel free to bring your friends to join in your pain and suffering on Saturday mornings. :) Then they will understand why you don't hang out late Friday nights anymore!

See ya bright and early! I look forward to meeting some of you for the first time.

Lisa

1st Saturday Long Run

2009-12-12T21:12:00.000-08:00

Oklahoma weather is a funny thing. This past week, we have had temps in the teens, but with bright sunshine and no wind....and it did not feel all that bad. wouldn't wanna run around in a thong and fishnet midriff with flip flops, but still, it was bearable. But on this Saturday morning, the kick-off for the spring marathon training, the temps were in the mid 30s with a forecast of mid 40s, and our group acted like an arctic front had blown through. Maybe it was the fact that it was Saturday, and the sky was gray, the covers in bed were warm....BUT there was a little run to get done.Early arrivals in our group, from left to right: Jon, Team Leader Lisa, Mitch, Tom, Arena, and Tom.

Robert and Tom hold still long enough for another snap of the paparazzi.

Another group shot. Bob and Janeen jumped in, and we'd love to have them in our fold. We'll see if we can make that happen.

Did not get David Harris into the group pic, but he was in the thick of things. I'll get his mug posted next week.

We ran Tatur Dave's prescribed route, down the river trails to 31st St, then over to Sin City Ave, south to 34th St, then east to Peoria where the Jingle Bell 5k and Dog Run was about to kick off. There, I met Lanette, another group member who was running her dogs in the fun run.Lanette is on the right. Don't remember her daughter's name. My Bad. I do remember Duchess, the big dog, but not the smaller doggie. Guess I am batting .500 on remembering names.

Remember, there are runs on Tuesday and Thursday at 5:30 pm from RunnersWorld.... from 2-8 miles depending on how many mile ya wanna go. Also, a smaller group meets on Mondays at 5:30 pm at 21st and Riverside and we usually run around Zink Lake.SO GET OUT AND RUN!!!!

Welcome to the insanity!

2009-12-09T19:27:00.000-08:00

Welcome to the 2010 RunnersWorld Training session for the Oklahoma City Memorial Marathon.

Our names are Lisa Kedzuf-McGinnis and Ken "Trail Zombie" (TZ) Childress and we will be your Run Leaders.
You have been placed in the Beginner Marathon group. This means that from the sheet that you filled out you have communicated to us that your goal is to run a marathon. Congratulations on taking the first step toward that goal. Ken, me and the rest of the RunnersWorld gang are here to help get you the rest of the way.

Within the Beginner Marathon group we have subgroups. This makes it easier to get to know each other, chat, share advice, ask questions, pass messages along, keep track of each other, etc.

Our first organized group run is this Saturday morning (12/12/09 at 7am at Veteran's Park, 21st and Boulder, just east of 21st and Riverside). Look for the sign with our name on it so we can meet briefly before our run. This Saturday we are planning on running 6 miles. Try to be early because parking can be a bear. You can park just west, southeast, or north of the park but do not park in the bank just south of the park because they will tow you or so we have heard.

We look forward to meeting all of you Saturday and are very excited about our training schedule! Please feel free to email or call us with any questions:
Lisa: lisakedzuf@yahoo.com,
Ken: trail_zombie@yahoo.com

Lisa's running bio: In June of 2008, my husband and I started running with RunnersWorld Tulsa with the intent to train for the Route 66 marathon. Like many of you, we were running 2-3 days a week about 2-2.5 miles on a treadmill. I got my training schedule and it did seem a bit overwhelming.
I found a group of runners that ran about the same pace as me and we ran together as often as we could. The key was to run my long runs with my friends. I stuck pretty close to the training schedule. On the day of the Route 66 marathon I was very nervous. I never set a time goal. I only hoped to finish and ended up doing better then I thought I could. After that I was addicted. Within the same month, my husband and I ran an ultramarathon (50k = 31 miles) and another marathon, White Rock in Dallas. To date I have run 7 marathons and 4 ultramarathons including a 50 miler in October 2009. I just started training in July 2008 so YOU CAN DO IT TOO!! I give alot of credit to Coach Kathy, Ken, and others at RunnersWorld for all the encouragement and advice they gave me. They made a runner out of me!

Ken's running bio: In 2002, I spent a vacation on the beaches of Cancun, and decided I might have been the fattest guy on the beach. After getting home, I joined Weight Watchers, and started walking for exercise.
Soon, the walking turned into a little jogging, and then to running 3 miles at a time non-stop. After running a couple of 5Ks, I was hooked. The next year, I ran the OKC Marathon, and another 26.2 in the fall. The next year, I joined the RunnersWorld group, and running became more fun than ever for me. I have met the best friends I have ever had in this group! This lead to more marathons, trail races, and ultras. To date, I have ran 66 races of marathon distance or beyond, including finishing 6 - 100 milers. I turned 50 last year, and am getting a little slower, but still like to kick it up a notch every now and then. I hope to someday be one of those old 90 year olds who still finishes marathons. And I hope to still be faster than Oprah!