Memorial Services October 2, 2010, 8:00am

September 30, 2010. Uncle Jim passed today at 6:03pm. Services to be held October 2nd, 2010 on CR1400 (Quail Road). We gather to mourn his passing, and celebrate his life. As we pass his final resting place, and collectively hold our noses, (at mile 1.45, or so), we will remember why we came to run here today. Maybe.

The Money

In addition to trophies, gifts, and sundries, prize monies are as follows.

Open - Regardless of Sex

1st - $150.

2nd - $100.

3rd - $50.

Open Women (stacking with above, if 1, 2, 3 men get "chicked")

1st - $150.

2nd - $100.

3rd - $50.

Thursday: The Most Dangerous Day

Everybody and their mother knows you dont train hard on Friday, the day before a race. 

But a lot of runners will overtrain on Thursday if left on their own. 

Thursday is the most dangerous day of the week. 

Marty Stern, Villanova women's coach

 Your legs are feeling pretty good. You probably ran a few miles this week where you could feel that PR coming.  You might have even convinced yourself that the hills won't be too bad. McMillian told you that you're on track. You've got your splits all set in your mind. You're ready. 

The mystery of race day lures us all to run.  Will you perform like you should? Will you psych yourself out before you even get there? What if that chick that always nips you at the line is there? You should consider the weather and all it's glorious complexities: the dew point, the wind, the barometric pressure, the solar gain. Should I eat a bagel, drink coffee, or just water before the race? 

If you get all the pieces correct, if the planets align, and if you don't have an urgent case of the trots at the start, then you get the pleasure of pounding your body for 10 miles. 10 miles of pain. 10 miles until glory. 

Happy Thursday! 

Your Guide to Informations

This post is not fancy. It's just that we have a lot of posts, and this will help you wade your way through them all. Or it may further confuse you. Oh, and by the way, online registration ends at noon, CDT on October 1st. After that, we'll see you at the race. I'll advise you to get there early if you have not registered - an hour should do it. Otherwise, between 45 minutes and 30 minutes might work for most runners. We start at 8:00AM sharp, by my watch. Not sure if it's fast or slow. Roll the dice and show up late if you like!

First, we told you about the race, and gave you a copy of our registration information that is printed on the fliers. Then we gave an explanation of how the race was born.

We talked quite a lot about what we have to offer you. First we told you how we were not going to have a race shirt. But rather, a shirt-swap. We later partially recanted that statement. Instead, we offer our really cool mug. We told you about our prizes. Just a teaser. We did not tell you how we have prizes for MOST of you. Prizes for effort, place, or seemingly random. Or random. We're not sure yet. Some are special, some are ... less special. Many are inspired by "roadkill" we see on the road - the trash and refuse. Andreia wanted to buy you a few packs of cigarettes, but I couldn't quite bring myself to do that. We talked about beer - specifically Coop Ale Works, your provider of quality ale on race day. And lastly, we talked about BBQ.

We did the FAQ thing. We have a general race information post. We showed the plan and elevation, as well as a general description of the course. We spake of our announcer. There was a mention of hill training.

There is talk about where you are from, and about our town. We spoke of camping out at the Muscle Car Ranch.

There is a lot of talk about trash. We even went out and picked up a few more bags yesterday.

Hmmmm. That's about all the important stuff that you might care about.

Random RD Thoughts

GET YER RACIN FACE ON

I've only taken one good race photo.  It's not the fault of the photographer. They can't help that I look like death while racing. But then again, I am working out there and racing hurts. Plain and simple.

Good

Bad.
and a little weird
since I didn't know that dude behind me

My favorite photographer folks are from Your Sporting Image. They will be at The Road Kill.  I promise if there is any chance of taking a good shot, they will do it.  Be sure you get 'em to get pictures of you around the cool junk at the Ranch. There is a bathtub that make for some mighty interestin' shots and of course, you could pose with that LongHorn. I wouldn't; but you could.

Photo Op

THE CHIEF DRIVE-IN

The Chief Drive-In

Did you know that the LAST standing drive-in theater in Oklahoma is right here in Chickasha, Oklahoma? The good folks at The Chief will be manning your half-way aide station. They live along our route and were very excited about helping you guys stay hydrated.

Recently for my daughter's birthday, we headed down to the drive-In to watch a movie. My  kids (14, 10, 8 and 6) didn't even know what a drive-in was all about! This is a piece of Americana that we can't let slip away. It is a lovely way to spend a fall evening. Yes, they do a double-feature, so you can't beat the price!

We would love for you to enjoy a night at The Chief. Stay in town and use your coupon this Saturday night. The Chief is open YEAR-round. They can handle large church youth groups or sports teams, so remember them the next time you are planning an event.

RACE BIBS

Are you busy decoratin' yours?

By now you should have received an email with your RACE BIB NUMBER if you were early registered. If not, it's coming today.  You got this in advance so you can make your bib.

If you do not make your own bib, we will have supplies to do so at the race. Please do not fret. This was not supposed to be like the art project that you never could do in high school. The idea was to have some fun with it.  One of our runners is planning on a nice bib made from some parts of beer packaging. Should be interesting. Another has mentioned rhinestones and glitter. Some are putting their prison names on it along with their number. As long as the number is visible, it's all good.

Below is a picture of my first-run at a bib. I may go with something else by race day.

STOP YER FRETTIN

If for some reason you are afrettin about the race, the course, directions, your bib, your mother-in-law, you daughter's no-good boyfriend, pick up the telephone and give us a call. We will be happy to answer any questions. Some of the answers, especially about your daughter, may not be too good, but we will try to keep ya from worryin' so much about the race stuff.


(405) 822-9617  or (405) 816-9770  


or email us @ roadkillrace@gmail.com

Road Kill Clean Up Day

I may have mentioned once or twice that trash dumped in the country is a pet peeve of mine. In my world, people that liter on otherwise beautiful country roads,  rank high in a list of Universal Losers. Somewhere on that list between Tonya Harding and Imelda Marcos are a bunch of folks that toss out their McFatty meal bag and their Can O Calories from the car window. Of course, the greater offenders are the couch and large appliance-tossers. Who are these people anyway?

Well, I can tell you that however rotten trash dumpers are, the kids from Chickasha High School Keys Club, are on a whole 'nother list. Maybe it's Santa's Nice List. Our group of volunteers worked really hard to make your race a bit more enjoyable. They picked up loads and loads of crap. 1,440 pounds worth of crap! They braved spiders, dirty diapers and mysterious looking containers to produce a cleaner route. Thank you!

We are getting excited to show off our route to you next Saturday. We are most excited about seeing ya'll handle those hills! That's the report from Race Central. Stay tuned as there will be lots of information coming this week.

Feel free to call (405) 822-9617 or email roadkillrace@gmail.com with any questions!

The Road Kill Road Crew

Thanks in advance to all of you will be at the Trash pick-up event this Saturday, September 25th at 8:00 am.



We will meet at the entrance of the Muscle Car Ranch, 3609 S. 16th Street, Chickasha, OK.


View Larger Map

If you have gloves, please bring them. We will have some available for those that don't bring any.

Those of you looking for service hours (Scouts) will get a signed document for your leaders that will help you in tracking your hours.


We are excited to see what a difference we can make in the area! It is such a beautiful country road. We can't wait to share it with all our visitors.

Sloshability

We found this video that shows you the Super Cool Stainless Steel Mug that we have been telling you about.

See what I mean? Awesomeness in a mug. Now that's a beautiful thing. Of course, it will have our very cool logo. You're going to love it. Chances are that you'll want another one because every mug deserves a partner.  Let us know if you do. We'll probably make an extra order after the race. 

By Popular Demand

A little while back, we made a post about t-shirts. We didn't mean to upset you, but we did. We get a call, an e-mail, or a comment on this every day. People send in registrations with little notes about the t-shirt. (I want mine, please, here is my size.) I guess one of the reasons t-shirts are so common at races is that runners like their t-shirts! Who knew? We just didn't want to make something that no one wanted or needed, and eventually just threw away.

We still want you to participate in our t-shirt swap. Just bring in your old or unwanted race or running shirts, and take home a new-to-you shirt. Or simply donate your old shirts. Again, info on that is in this post.

As you may have noticed, our theme is anti-garbage. Specifically, it's road clean-up. That's our "charity" if you will. We did not know of a Put Your Trash In The Can And Make Less Waste While You Are At It organization in Oklahoma. So our race serves that function. And yet, many of you assure us that you indeed want a race shirt. We already have our giveaways, but then we thought the local high school Cross-Country and Track and Field team could use a boost, people want shirts, and so we designed and ordered a shirt for them to sell. It is a very limited run with simple artwork and is a cool and soft 50/50 blend material. For $17.00 you can take home a t-shirt and donate profits to young local runners.

In keeping with our quest to run a high-quality operation, we looked for the coolest shirts around to use as examples for our design. I googled "cool t-shirts" and came up with this (on the right.) It is a liquid cooled shirt that runs around $130. And it is really cool! Except, I suppose, for the refrigerant system you have to lug around. And the price. We wanted to hit a price closer to a tenth of that.

So I thought that maybe my lingo was a little off. It's true all the cool cats nowadays say "cool beans," but it doesn't apply to t-shirts I think. In fact, I am starting to think there is not a "cool cat" in today's lexicon. Cool is not cool. Maybe hot is the new cool. So, I googled "hot t-shirts." I was introduced to an entirely different genre of t-shirt. One that I don't recommend googling, especially with small children gamboling through the house. I should have known. Sorry about that one.

So it came down to "what would we wear?" And we came up with a t-shirt that is not festooned with ads and sponsors, but is just a simple, yet bold reminder that you came to The Road Kill. And you get to support young local runners. And so do we. Everyone is happy!

But we still think you are going to Love the Fantastic trophyesque cup you'll be getting. It is shiny, practical, beautiful, durable, and reusable. Much more practical, and more valuable than a race-shirt. They go to the early registrants, but we have a few left. First-come, first served. Reserve yours today.

Early Registration

Early Registration ends tonight at midnight. Register here to avoid a late penalty charge, and to get "the stuff."

An Announcement on Announcing

The Road Kill is proud to announce that Mark Bravo will provide announcement services for our little race. Coach Bravo is a veteran race-day announcer with experience at the Oklahoma City memorial Marathon, with KFOR-TV, at Little Rock Marathon and the Dallas White Rock Marathon, among others. We are pleased that Mark has agreed to announce our race in its inaugural year!

Coach Bravo is not just a sports announcer, he is an athlete, running coach and mentor. Mark Bravo is a respected authority on running in our state. He has earned his credentials by coaching countless runners, and continues to fill his coaching resume with more successful athletes. You can find out more about Mark's coaching here.

While Mark has helped countless athletes in their struggles with sport, he also applies the lessons learned in training to a broad spectrum of life's challenges. Not immune to such challenge, Mark Bravo underwent hip surgery and later total hip replacement in May 2007.

He prevailed with a positive attitude and the physical tenacity of a long-distance runner. Mark returned from the injury and is running again today. He can still compete, too! Mark is not one to talk endlessly about his own accomplishments; I'll just just tell you that he would indeed be in the running for an award in our race!

What amazes me is his positive attitude and lack of bitterness toward the sport of running. Mark might be puzzled that I say that. He turns adversity and challenge into a strength. It is that, more than anything, that I admire. When I look at Mark, I see someone who can be admired for who he is, who he was, and for his contributions towards the future. He lets me know that I can set goals and overcome life's little obstacles.

Coach Bravo will have available copies of his new book, MOMENTUM: 77 Observations Toward A Life Well Lived. We're sure he wouldn't mind signing a copy for you. Mark's insight and thoughtfulness as outlined in this book can be applied to so many of life's opportunities and challenges. Momentum will also make a great gift for anyone. We bought a copy, so should you.

Deadlines

I don't know who came up with the term, "deadline,"  but I sure as heck know that whoever did, must have felt the way I feel about them. I hate them. Adulthood is a slow progression of one deadline, one calendar event after another.

                                                                          April 15

Proposal due at 5:00pm 

8:00 am

Boston qualifying marathon

17:39 5K

20th anniversary

Mother's birthday 

etc.

etc.

etc.

As a precious child the first time you were confronted with the notion that a thing had to be done by a certain time, you probably reacted much like my 8 year old son does. The morning announcement of , "we will be leaving for school in 10 minutes," is ALWAYS followed by a slowing of all mental processes. His speech slurs, his motor abilities slack and confusion sets in. The intelligent boy that had been discussing who would REALLY win a modern-day battle between Zeus and Poseidon, suddenly is unaware of his last name and what is a lunchbox. 

So, resistance is innate. Perhaps it is our latent desire to cling to childhood and thus refuse impending death that keeps us from the inevitable task at hand. We are all going to die soon enough. Let' s live and be stupid while we can. Let's run and act like a bunch of kids. Doesn't that sound fun?

If you have seen The Bucket List you may remember one of my favorite lines.

While in his hospital bed, Carter turns to Edward and says,
"45 years goes by pretty fast" 

Edward responds, "Like smoke through a keyhole." 

So blow the smoke the other way.  Do like Edward and Carter and jump out of that plane, or run a silly 10 mile race. Boldly embrace your very near future. However anxious you feel now, it will get worse on that start line. Then it will be sooooo good as you turn the corner and head toward bbq and beer.  

The deadline for early registration is this 
Friday, September 17

Go ahead, click the link and register

On September 18th, we will be ordering the super special finisher's cups. Trust me, this is good stuff that you won't want to miss out on.  Please, please ensure that you receive your cup by getting your registration in EARLY. 

Like now. 

Go on.

BBQ and the Chisholm Trail

As you may have heard, Jake's Rib of Chickasha will be supplying us with some post-race food! For those who live in Chickasha, there is no need for us to tell you what good news this is. The biggest testament to Jake's is the big crowd! Every day of the week, for lunch and dinner, Jake's parking lot is crowded to overflowing. If

you don't get a seat by 11:30 in the morning, you are likely to park a block down the road, and have to wait a few minutes for your table and food. Customers don't mind, however, as they know they will be getting good service, plenty of food, and top-notch barbeque. An extended lunch rush is hardly over for an hour before folks start lining up for dinner.

We encourage all our runners to bring a chair and sit right down after the race. Cheer on our fellow runners as they cross the line, enjoy the awards ceremony, commiserate with your fellow runner, eat, drink, and have a good time. We will enjoy Sloppy Jake's sandwiches after the race, along with some chips and your choice of beverage served from your own trophy of a cup.

If you haven't had enough, you can go get a HUGE sit-down meal at Jake's. Discounts on your next meal at Jake's will be provided to all our runners. A huge THANKS! to Jake's Rib. We know there's no other 10-mile race where you can get all this. It's a steal of a deal.

There is a theme in all this, isn't there? Sometimes it seems a little vague to us. But really, there is. Look closely at this old

photograph. See the men enjoying beef, beans, and beer out of steel cups? After a long day on the trail, that's what we're going to do, too.

The photo shows an old chuckwagon like the kind that were used on the Chisholm Trail. The trail went from Texas up through Oklahoma, right through the washita valley by Chickasha, Oklahoma. You can visit the Chisholm Trail Heritage Center, in nearby Duncan, Oklahoma, and find out a lot more about the history of this area. There are still places you can still see the wagon ruts worn into the hard clay and rock. Numerous historical markers can be seen wherever the trail crosses a major road.

Beer News & Other News

A while back, we had a little post about Beer. Now, I am ashamed to admit it, but I have not had too much beer since writing that post. It's not that my love of beer has fallen off, but just that the running has crept in and displaced the beer. In a well-lived and balanced life, there should be room for both.

Now, all of the sudden, I am feeling a little thirst. Perhaps I should go for a run first, and slake that thirst as I write the rest of this post. ... Ah... Ok, that's better. Everything is better with a beer in your hand. Wait - a beer in the belly is better than one in the hand. Maybe? Or two? I forget how the saying goes. Is there a saying? Or is it the anticipation? I am not sure. I thing I feel really sleepy now. I will finish this in the morning.

OK, back to this post. We wanted to serve beer to our runners, and we wanted to serve Oklahoma brewed beer, from an Oklahoma company - and we wanted to serve the best. In that vein, we contacted Coop Ale Works. And they agreed to be involved! So hats off to Coop Ale Works. If you have not had the pleasure of drinking any of their fine ales or lagers, you should start.

We wish our local Liquor Store, Bombay Liquor, carried it. So we paid them a visit. And so they will. They will also be supplying us with a bunch of stuff. Multiple door prizes, supplies, and more beer. If you win something, you are likely to pay them a visit to pick it up. Thanks, Steve!

Steve also instantly identified the bottle in the 'possum's hand. It's Courvoisier. Is that a good way to die? I'm not going to find out.

Questions and Inquiries

We have likely done a poor job of getting out all the information in an organized way. And this isn't going to be any better.

But let's see. Before we go any further, check to see if your answer may be found Here. And now we'll try to answer your questions. These are actual questions.

Question: Your registration link does not work, where can I register?

Answer: Try this one.

Question: Can I get a discount?

Answer: Yes, if you register before September 18th, the date the price goes up. Or, if you contact me and make special arrangement to enter a large

group or team all at once.

Q: How much does it cost?

A: $30. now, $35 later (9/18/10 and

after)

Q: Is there really roadkill on the road?

A: Well, no, we don't put any extra roadkill out there, but there could be some.

Q: I won't be able to make it. Can I have a refund?

A: No. But you can transfer the number to someone else for a $5. processing fee.

Q: Can I have a t-shirt?

A: Yes. We are having a t-shirt swap.

Q: I know someone who makes t-shirts. Maybe you should make t-shirts. Would you?

A: No. We offer a steel cup. It's like the Stanley Cup, or the World Cup, but more easily obtained without getting arrested.

Q: Can't you afford t-shirts?

A: T-shirts are less expensive than what we offer, which is a steel cup you can use every day.

Q: Why is it called a foot-race?

A: Because you are only allowed to compete on foot.

Q: Can I push a stroller?

A: Not recommended. At all. Please don't at this race. If you must, send me an e-mail or give me a call, and we can discuss it.

Q: Can I roller-blade?

A: No, it is a foot-race.

Question: Can I bike?

A: No, it is a foot race.

Q: Did someone really ask that?

A: Yes, someone really asked this.

Q: Is there a wheelchair division?

A: Wheelchairs are not recommended, but you could send me an e-mail or give me a call, and we can discuss it.

Q: How do you all run so far?

A: I think it has to do with this diagram. (below) I am not sure. Practice?

Q: Do we really have to bring our own race bibs?

A: Yes.

Q: Is this a joke?

A: No. Run our ten-mile foot race, and you will see it is not a joke.

Q: What if we don't bring our own race bibs?

A: We have thick sharpies for you. You can write on your numbers, tri-style. Or we can do it for you.

Q: Seriously?

A: Yes, seriously.

Q: Can I just run part of it?

A: That would be cheating. We will send you to this ==>

doctor after your fellow runners take you out.

Q: Is it hilly?

A: Yes.

Q: Can we walk?

A: Yes, and you probably will, even if you weren't planning on it. Run or walk, your choice. No penalty. It would be a much more enjoyable walk than it will be a run!

Q: Will it be hot?

A: Probably not. But it could be.

Q: Where is Chickasha?

A: Here. Also, you can use google maps.

Q: You should make it a 15k.

A: It's ten miles.

Q: Is there a fun run?

A: No - there is one run, and it is not fun.

Q: Will we be eating roadkill?

A: I hope not! We won't be serving any roadkill. For dinner.

Q: What time does it start?

A: 8:00am

Q: Are either of you racing it?

A: No, we'll be busy with race stuff.

Check back here later if you want to see more questions and answers. I will post all of your questions.

Road Kill Dry Run

A Pictoral Essay

or something like that

We decided to camp out at the Muscle Car Ranch so we could report to you. It was a beautiful Oklahoma night with a fair breeze. You can call it a breeze when it's September and the air is perfect. Of course, in January that breeze is plain ole miserable. But it was September and so our story begins.

We toted along 4 kids and a dog. The kids were like freed captives, in a wild free-for-all while we set up camp. There is a lot to explore at the ranch; old firetrucks, frogs in the pond, funny road signs, old campers and very unique bathrooms. It is a very cool place for a kid. I would recommend when you come to bring the family. But leave the dog.

Otto, the German Short-Haired Pointer, was excited too. So excited that he immediately set about to spray the tents with his specialness. A great spraying battle waged into the night between Otto and Puck, the owner's dog. They did an excellent job of making sure our tents were watered. Thanks boys.

Otto, King of the Spray

Laws of Camping 

There are  Universal Laws of Camping. I know you know them but I will recount some of them now for you.

Rule One 

Tents go up in the dark.

The sun will set at Equator speed no matter what longitude or latitude you are at thereby ensuring the continuation of this rule.

Rule Two

Hammers and any tools necessary to put up the tent will suddenly spontaneously combust into the atmosphere thereby forcing you to search in the dark for a comparable tool. This rule exists solely to remind men of their cavemen days. I'm pretty sure it is also part of a subliminal advertising campaign for Snap-On Tools. I haven't totally figured that one out yet, so I will have to get back to you on it.

We spent a little time looking around before starting to cook burgers. This is some of what we saw. 

You just don't see this anywhere! 

Art?

Rule Three

No matter the degree of effort spent packing for a camping trip, you will forget a critical element of meal preparation.

 Last time it was actual hamburger. This time it was lighter fluid and BEER. Yes, I said beer.

I escaped the madness of the kids and dogs and headed out to town (a whopping 2 miles away) to find our forgotten essentials. Our favorite local liquor store is Bombay Liquor. (I highly recommend you visit them when you come to town!) I cruised into the parking lot in a panic only to find they were closed. CLOSED! Closed, I say!

Bombay Liquor

I started texting folks (not while driving, that is what VR is for) to see if someone would bring us some beer. Most friends never responded. You know who you are. Props to runner friend Tommy for the offer!

This is a true friend. He offers beer in emergencies!

Back at the Ranch,  I was rewarded for my efforts with the job of cooking in the dark.  The Ranch has several grills right by the ponds. I cooked up the burgers and somewhere around 9:30 we ate.

They was good,  if I do say so myself!








Rule Four

A camping trip must involve a run-in with wild animals.

Now, I wasn't afraid of this rule. After all, we were in city limits. There are no bears in this part of Oklahoma and most of the wild animals we see are dead, dead, dead. What's to fret about?

The Ranch's most impressive inhabitant was lurking around. I don't know his name but dadgum, he's incredible. For 27 seconds, I debated giving up beef out of reverence for such a magnificent beast.

I wish that was all I had to tell you about wild animals.  About the time I entered a good sound sleep and started dreaming of 2:45 marathons, this horrific growling, brawling sound started. One layer was a high pitched-squeal while the bottom note was what I imagine to be a sound found in some layer of hell. The cacophony was disorientating. At first, I thought that Kara Goucher was growling at my back while we flew down the Commonwealth Avenue in Boston. About the time I realized it was Otto, the growling sounded collided in the air with little girl screams. I jumped out of the tent, tripping on the zipper, to hear my daughters (9 and 6) and son (8) screaming while Otto and Puck played Mighty Dog. Teeth were everywhere as the two dogs duked it out and crashed through the kid's tent, leaving a good sized tear in the wall of the tent.

Well, it only took a few minutes and a few kicks to calm the dogs and a few hugs to reassure the kids.  But the result was that I got to sleep the rest of the night in a verysmall two man tent with a man and a dog. 

Did I mention that the dog had gas? ugh.

Morning

Morning came too quickly and we were joined by Paul and Tommy for the dry run of the race route. Sadly, we had no coffee.

We toured the area with Paul mapping out possibilities for a fabulous cross country-race. (Stay tuned for more details on this one. It should be fantastic!) 






And then we ran. 

Up 12 hills and down. Some of us (not me) bounded those hills like they didn't exist. I just ran them. I ran some of them slow, some of them faster. But the beauty of the hill is that if you persevere through it, you get the reward of the downhill when your turn-over is amazing, the wind is in your hair, and every idea of running glory is possible. 

And that Ladies and Gentlemen, well, that's why we run. 

Robby R. Coon

Robby R. Coon passed away today following a fatal accident on 16th Street in Chickasha, OK. Robby, a lifetime resident of Chickasha, was survived by his wife, Rhonda, and 11 children: Richard, Ronald, Renee, Ridley, Robin, Reece, Ryan, Roger, Reba, Rachel and Reagan.

August 17, 2007- September 5, 2010

Robby committed his life to the destruction of human waste disposal systems. As an advocate of natural waste disposal, Robby formed RATS (Raccoons Against Trash Systems). RATS became a national movement under Robby's leadership and led to the reduction of the raccoon hunger rate by 12% nationwide.

Robby, age 1

Donations in his memory can be made at every alley and trash can across the state. Fish parts are needed in great quantity.

Love, Hate, Death, and Hills

"Hills are speedwork in disguise." Frank Shorter

Let's talk about long distance training. While we're at it, let's cut through the crap. Is everyone OK with that? If you want to want to pick flowers and blow kisses, come back when we have something nice to say. If you want to improve and do your best, read on. Running hurts. Let's just admit that and get it over with.

While a good base for long distance running includes a lot of easy running, all good training plans include hard work in the form of "speed", long-runs, mileage, and hills. It's just a fact. There is no shortcut. There is no easy way. Champions are made, not born.

Before we get any further, I have an assignment for you. Read This. It is probably the most concise and complete treatise on distance running that I have read.

Let's talk just briefly about "speed." If you want to race fast, you will have to train fast - intervals, tempo runs, hill sprints, anything. But it won't be slow, and it won't be easy. You can race, you can do some on/off miles, sprints, fartleks, intervals and repeats of many types. They are all good. They all have a purpose, and they are useful in season. When I say "in season," of course you know I am referring to periodization in your training. If you do nothing but 400m repeats, with the same rest/recovery, you will get to be really good at 400m repeats. But the training must be designed with the individual, the season, and the result in mind.

There is one training element you can incorporate into your training year round. We're talking about hills. Hilly easy runs, hilly tempo runs, hills deep into your long run. These are all good. And if you want to improve your racing, you are going to have to train on some hills. If you want to improve your race times over hilly courses, you are going to have to train on some hills. If you are planning on racing a marathon (or just running one, or completing one), you will incorporate some hill running in your training. Hills are good. Hills are gold. We seek out the hilly routes. We run over hills. It's not easy, but you'll learn to like it.

"The introduction of resistance in form of sand and hill is too important to be ignored." Percy Cerutty

How, then, should we work hills into our training?

We should start where all good training starts: the base. A runner should run on all available surfaces; trail, cross-country, bike path, cow-path, treadmill, gravel, dirt, track and road. This strengthens the runner and reduces occurrence of injury. The variety will harden the runner both physically and mentally, while providing relief from single-surface training. A well-rounded runner will also train on every slope available. Up, down, with long lazy inclines and short steep bursts - both up and down. Combine this base-training running over every slope and every available surface, and you are well on your way to becoming a better runner.

Hill training is strength training - resistance training. It is weightlifting for the runner. But more than just brute strength or ability to accomplish work, hillwork (when done correctly) can produce increases in power. Power is the rate at which we accomplish work. We must push off the toe, snap the foot through the ankle, propel with our quadriceps, swing harder through the arm, and lift the knee higher than in our typical running. One way to work the hill for power is to incorporate hill sprints - short bursts of 10 to 30 seconds up a steep hill.

Sprint, recover, repeat.

Bounding and springing exercises can help runners (like me) who need more flexibility and greater extension in the stride. These exercises are good for strength, but they will improve your form, too. Now is the time you google "hill bounding" or "hill training" or "hill bounding training" because there are so many reams of articles written about it that I really don't have much to add.

"It is suicidal for other runners to copy my hill sessions without adequate background." Pekka Vasala, Finnish Middle Distance Runner who outkicked Kip Keino at Munich Olympics in 1972 winning the 1500 meters in 3:36.3

Lastly, hills can be used in our anaerobic development. We push beyond our aerobic threshold, and enter into a state where internal energy sources are not oxidized in an state of equilibrium. We produce "lactic acids" faster than our bodies can use them. That's a not a bad thing - it's a good thing! It teaches our bodies to metabolize this new energy source and use it for fuel. You run a hill hard, feel the burn, and cruise on through - running now within your aerobic capacity and using the excess lactate. In summary, lactate is released from the working muscle, circulated to the liver, and converted into glucose (by the liver), which glucose in turn is used by the muscle. And that, my friends, is a beautiful thing. It just hurts a bit when you do it.

Through training, our bodies learn to perform this lactate conversion faster and more efficiently. The body learns to recover from a hill on the flat or downhill while we are running. By incrementally increasing the quantity (hill time X slope) of lactate produced, and reducing recovery time and increasing recovery pace, the body learns to "run faster." This complex bio-chemical process occurs when you do a tempo run or race over hills. This process would be phased into your training and you might concentrate on this aspect of training for somewhere between 4 and 12 weeks, before sharpening or tapering. You can accomplish a similar effect with longer hill repeats (somewhere between 45 seconds and 2 minutes, with slopes between 2% and 7%)

I know I've barely touched on the subject. But it is time some of you got off your rears, off the flat running trails, and onto some hills.

"If the hill has its own name, then it's probably a pretty tough hill." Marty Stern

Your Neck of the Woods

Where are you all from? So far, we only have committed, registered runners from Oklahoma, Arkansas, and Texas. We have a few invites out for people beyond, but no firm commits, no entries. These people, we know who you are. We know where you live.

But a few days ago, we discovered (one of us did, anyhow. Ok, it was me. The other one already knew.) that the blogger has things that can track, roughly, where our readers are from. (Don't get all freaked out. I don't know where you live. And I don't know your name. I don't know anything about you. )

And we have been fascinated by it. Most of you are in the USA. But we also have people checking in from Canada and the United Kingdom. Also, France, Australia and South Africa. Oh, and Portugal, Sweden, Iceland, Thailand, Venezuela, the Netherlands, and Turkey. Japan, Spain, Saudi Arabia, New Zealand, and India are there, too. Indonesia. Macedonia. This is fascinating to me. The other fascinating thing is where you all are in the US.

Most of our readers are from Oklahoma. All over Oklahoma. Many small town folks, like us, and many from The City (OKC or Oklahoma City to the rest of you) and the Tulsa area. But, in general, you are from all over Oklahoma. Second most, you are from Texas. That makes sense, since we have made an effort to get the word out to our friends in Dallas, Ft. Worth, Amarillo, Wichita Falls, and other places in Texas. But you are from all over Texas!

The other surprising thing is how many people we have following this blog from Other Places. Western States are sparsely represented.

Kansas

California

Colorado

Arizona

Utah

New Mexico

Nevada

South Dakota

Washington.

But with the exception of Vermont and New Hampshire, every state east of the Mississippi or bordering the Mississippi is represented.

I'll keep you updated, but it looks like we will have people who are at least keeping an eye on us from all over the place. (updated 10/10/10)