Chasing Unicorns | Running the Boston Marathon to Support Camp Shriver

December 20, 2012
by Chasing Unicorns
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Fundraising – Where to Start?

Hey Team,

I have been talking with lots of people about their fundraising plans…in a word: yay! It is great to hear what people are doing and planning. In fact, there are already lessons to share.

Asking for money can be intimidating and the best way to overcome that fear is simply to do it. I know that you are all courageous and determined people: you are training to run a marathon, after all!

Remember: you are never asking for a free lunch. You are giving people the opportunity to support children with disabilities. And that is a noble thing.

Conversely, you also helping children without disabilities overcome prejudice and become more accepting of others… another worthy achievement.

Think of the campers you are helping – you can do it! Whether it is fundraising or that last surge up heartbreak hill. I know it.

So, some early tips from your peers:

Letters work! There are a few examples of letters that you can send to your friends and family in the handbook. People are always shocked to discover just how wide their network is and how many people they know. Take a look at that Christmas card list again. Let people know what you are doing and how they can help. And wait to be surprised.

Corporations are donors, too! One runner is hosting her first event today. She sent out dozens and dozens of letters and was shocked to discover who would donate tickets or a TV to be raffled off: ski lodges, package stores, supermarkets, and more! Raffles and events are excellent ways to increase your reach and get people involved. Throw a party and watch the support!

Who just donated?! Our social networks (facebook, linked-in) are full of people from different walks of our life: high school, writing groups, parent associations, etc. We hardly ever even talk to them! One runner was shocked as two or three of these old high school friends, people he couldn’t even tell you why they were facebook friends, donated to him the first day he posted what he was doing on facebook.

It all comes back to me earlier point: People like to give. You are just giving them a reason why.

Happy fundraising, runners!

– Barbara

December 19, 2012
by Chasing Unicorns
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The Perils of Overtraining!

Hello Team!

I’m just going to go ahead and post my worst nightmare as a runner, assuming that you might share it, too:

“The week of the race, your knee starts throbbing. By Saturday, you’re hobbling. You can’t ignore the handwriting on the wall. You’re not going to be able to run the Sunday morning race. You have a knee injury.” (Runner’s World , 2001)

There it is! You train hard, perhaps too hard, get a sidelining injury and are out of the race!

This happened to me a few years back when I was training for the Cape Cod Marathon. Ignored shin splints teetered over the line into near-stress fractures. The only cure? Rest.

“People think, How can I overtrain on 20 miles per week?…But you can if you don’t give yourself the rest you need. You don’t get stronger because you did an awesome workout, you get stronger because you ate right, slept, and recovered afterward.” (Runner’s World, October 2007)

Early in training, we are beset by what I like to call the Excitement Demon and his two minions Fresh Legs. Excitement! You are training for Boston! For Camp Shriver! You’re going to do it!

The schedule is light, perhaps even lighter than your normal weekly mileage totals. So you train above and beyond and then–

Burn out. Legs, injury, fatigue, you name it.

I know that many of you are running more than what Rick’s plan calls for, mostly because the plan right now calls for less mileage than you are accustomed to. And that’s fine.

But be careful and don’t overdue it! Rest those legs now, so they will be ready for higher mileage later! Shoot Rick an email and ask him about your current mileage and the schedule.

Mostly, over the holiday season, I want to remind you to take care of yourself and of your body – you are your own greatest asset, after all!

Tips from Marathon Nation:

Keep your training within the bounds of stress that your body can handle.
Realize that the limits on stress that apply to your body are likely different than the limits needed by others.
After each increase in distance or speed, stay at the new level as long as it takes for your body to adjust to the new stress.

TRAIN SMART, Team!

-Barbara

P.S. Here are some more links for you to check out:

www.marathonnation.us/uncategorized/the-real-meaning-of-the-10-rule
www.runnersworld.com/running-tips/10-percent-rule
www.nytimes.com/2008/03/02/sports/playmagazine/02play-physed.html?adxnnl=1&pagewanted=print&adxnnlx=1356029085-IbL13y1GJb+6dlwsKfKv8w

P.P.S. Have you realized that Runner’s World is my favorite?

December 13, 2012
by Chasing Unicorns
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Letter from Coach – Week 3

Hello Everyone,

Greg and I would like to thank those that have attended training the past two weeks. We know that those attending training regularly have a far more meaningful experience and are much better prepared for the challenges of the Boston Marathon. If you’ve not attended training, we look forward to seeing you Saturday. Training isn’t competitive so you won’t be asked to run farther or faster than you are comfortable.

Here is a recent post from my running blog (www.themarathonsolution.com) that comprehensively covers important training details you should be focused on:

Most runners focus entirely on running itself and not nearly enough on the details that significantly impact their runs. For instance, preparation for the next run begins at the conclusion of the previous run.

Stretching, hydration, and eating well upon concluding a run helps in the recovery and fuels muscles for the next run. Another often overlooked aspect of training is monitoring RHR (resting heart rate) each morning to determine how well your body is responding to your current level of training and what adjustments are necessary to upcoming workouts.

Many runners base their workouts on a training program they’re now following, the weather or how much time they have. While these things are certainly important factors, it’s far more beneficial to base the distance and intensity of each run on how you’re feeling.

Actually practicing your form is the perfect beginning to each run. I recommend running the first 2 miles 90-120 seconds slower than the pace you expect to run the remaining miles. This allows your body to acclimate to the rigors of running and to also practice efficient and proper running form. Establishing this routine at the beginning of each run will help battle negative thoughts and the demons of doubt that appear in the early stages of a run.

Incorporating regular and brief walk breaks during a run also help to sustain energy levels that result in more efficient running. As fatigue develops, form diminishes and the risk of injury increases.

Surprisingly, running shoes require rest. It takes approximately 24-48 hours for the midsole of running shoes to fully recovery. This part of the shoe is composed of thousands of air bubbles that act as shock absorbers for the 3-4 times your body weight of force that’s placed on your lower extremities with each foot strike. Rotating more than one pair of running shoes provides extended life to your shoes and helps to prevent injury…your lower extremities don’t become accustomed to one pair of shoes and one gait cycle. Surprisingly, runners that train in only one pair of shoes can actually be at higher risk of injury when going to a new pair of shoes. This results from such a radical change in the gait cycle of changing from shoes with a lot of miles to a brand new pair.

Runners that focus on all facets of running (i.e.. stretching, proper warm-up, incorporating regular walk breaks, rotating shoes, wearing proper clothing, adjusting training according to feel, and eating well) experience greater progress and more enjoyable running.

Paying closer attention to the smaller details results in a far greater return on your investment of time and energy into your running.
Your Coach,
Rick

Rick Muhr

Boston Marathon Running Coach

www.themarathonsolution.com

December 10, 2012
by Chasing Unicorns
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Training Run…Week 2

Week two may have been just as successful as week one, but it was much more rainy.

So far, we’ve proven that neither rain nor snow will stop us from running. Weather gods, thanks for the extra challenging first two weeks, but honestly, sunshine would be just fine, too!

So it was in the drizzle mixed with occasional heavy downpour that Bill, Ides and I completed our five miles.

Before we headed out, Coach Rick talked about the importance of proper running shoes, just in time before our Marathon Sports Night this Tuesday. He also told us about his outfit: “You’ll see I’m wearing capris today. People make fun of me for this. But I tell them, if you have two Ferraris, you wouldn’t leave them in your garage, would you?”

Yes, Coach Rick is definitely awesome. And yes, for those who weren’t there, his calves really did look spectacular.

Happy running, Team Camp Shriver!

December 7, 2012
by Chasing Unicorns
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Week 2 – Letter from Coach

Hello Everyone,

Last week’s initial training run was an overwhelming success. Thank you for signing it as you arrived and signing out as you returned from our run. We will continue to wear nametags for the next several weeks. The Marathon Coalition is on Facebook so I encourage you to Like the page. Coach Greg posted this week’s 5 mile course for your review.

We will continue to focus on proper and efficient running form during the next several weeks. I encourage you to practice these techniques throughout your runs. The first 2 miles of every run should be at a pace that’s two minutes per mile slower than you expect to average for the remaining miles. For instance, if you average 9 minute miles, your first 2 miles should be run at 11 minutes per mile pace. This may seem rather pedestrian but it’s ideal for allowing your body to acclimate to the rigors of running and to practice proper running technique.

Running form tends to diminish as each run progresses. Be mindful of your technique and incorporate regular walk breaks throughout each run. I take a 1 minute walk break for every nine minutes of running. These breaks provide a brief mental and physical break and allow you to maintain your form longer.

This Saturday I will be covering proper shoe and clothing selection. Being comfortable during your runs should be a priority. I will provide instruction on identifying your foot type and selecting an appropriate shoe. There are so many choices in running apparel so I will demystify this maze so you can choose the most effective and functional clothing for marathon training.

I will be providing regular updates on my running blog throughout training. I encourage you to follow my blog at www.themarathonsolution.com.

Greg and I are eager to help each of you. Please don’t hesitate to contact either of us with anything that you need.

Respectfully,

Rick

rickmbmw@aol.com

gregguar@yahoo.com

Rick Muhr

Boston Marathon Running Coach

www.themarathonsolution.com

December 4, 2012
by Chasing Unicorns
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First Training Run

Our first training run took place this past week in Newton, MA on a cold morning with snowflakes softly falling from the sky.

We couldn’t have asked for a more picturesque setting!

Bill, Terri and I were all there as Coach Rick kicked off the day with an inspirational speech and some notes about running form. Coach Rick constantly stresses running efficiency, working to take 180 steps per minute and to run softly.

After proclaiming how we runners will never hear him coming up behind us, he laughed and said, “No, really. Last year, I came running up behind these two women. One was saying to other, ‘can you believe he is over 50?’ and the other said, ‘over 50 and running in tights!’ and I said, ‘yes, of course I am!’. They jumped.”

(Rick is a hoot!)

Team Camp Shriver completed our four miles without any problems. The highlight for me was running past the fabled Johnny Kelley statue.

From the Boston Globe, 1993: “On the left is a likeness of Kelley as a 27-year-old winner of the 1935 Boston Marathon. On the right is a likeness of the 84-year-old Kelley completing his 61st and final Boston Marathon in April [1993]. They are linked, hand in hand, breaking the tape as they cross the finish line.”

His win and amazing 61 Boston Marathons none-withstanding, Kelley is probably even more famous for his duel in the Newton hills that resulted in the famous naming of the Heartbreak Hill.

From the same article: “As the defending champ, Kelley admitted he was ‘a little cocky’ when he came up on a struggling Tarzan Brown as they approached the treacherous stretch hills in Newton. Kelley gave Brown a tap on the back, which was all the fuel Brown needed to rekindle his fire to win the race. The late Globe sports editor Jerry Nason, who witnessed the incident from the press vehicle, saw it as the turning point of the race and dubbed it ‘Heartbreak Hill.’”

Hope everyone had successful runs this weekend and is looking forward to many more in the weeks ahead!

-Barbara

November 30, 2012
by Chasing Unicorns
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Week 1 – Letter from Coach

Letter from Coach Rick… Week 1

Hello Everyone,

Greg and I are looking forward to beginning training tomorrow for the 2013 Boston Marathon. It can be intimidating to start a journey as significant as this. But we want to assure you that you have nothing to worry about. We have 4 1/2 months to prepare for the 26.2 mile journey from Hopkinton to Boston.

We will spend a lot of time on proper running form during the next several weeks. Developing an efficient running technique will allow you to remain injury free and to actually enjoy running.

When you first arrive at training please sign in with your name and the charity you’re representing. Please also make a nametag so your coaches, teammates and staff can recognize you by name as traning unfolds. At the conclusion of each run please place a check mark next to your name to indicate your safe return. We are scheduled to run 4 miles tomorrow. Greg and I will be there to answer all your running related questions so please don’t be shy.

The temperature will be cool so there are several guidelines to follow:

1. Layering clothes with a wicking material as your base layer (closest to your body) is far more effective that one heavy layer.

2. Avoid cotton at all costs. Marathon Sports will be at our training on December 15th and will provide a 20% discount to all Marathon Coalition runners that weekend.

3. Having a zipper on your top will allow you to regulate your core body temperature throughout your runs.

4. 80% of your body heat escapes through your hands and head. Be sure to wear proper headwear and gloves to retain your body heat. Headbands keep your ears warm but allow valuable heat to escape…similar to having the heat on in your house but the windows open…not very efficient.

5. Two very important but commonly neglected areas when temperatures drop are adequate sun protection and proper hydration. You need to have both as a priority year round.

As I mentioned at the kick-off, training is non-competitive (unless you try to pass me). You won’t be asked to run farther or faster than you are comfortable. The key is to hit the weekly training totals and to remain injury free. I’m a proponent of incorporating walking during training runs. I walk for 1 minute after every 9 minutes of running. This will allow you to sustain proper form throughout each run and to avoid injury.

Greg and I, along with the staff of your respective charity, are looking forward to preparing you to finish the 2013 Boston Marathon in relative comfort. It’s going to be meaningful, empowering and inspiration. Thank you for all that you’re doing to provide opportunities to so many.

Go TEAM!

Coach Rick

November 26, 2012
by Chasing Unicorns
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The Marathon Coalition Adds a Coach

The riches continue! The Marathon Coalition has added an additional coach. His bio follows and you can also visit Rick Muhr’s blog to learn more.

Greg Guarriello’s running career began as a dare from his cousin Dave to complete the run only portion of an Iron-distance race in Lake of The Ozarks, Missouri in 2003. Greg trained alone for the 26.2 journey and completed it while finding a passion for endurance events. Following that groundbreaking event, Greg applied to run for the Leukemia & Lymphoma Society (Team in Training, TNT) with the Boston Marathon in 2004. This was Greg’s first encounter with endurance coaching by Rick Muhr. After training and running with TNT in 2004, Greg’s passion for marathons and fundraising with TNT grew. He continued to train and run with TNT for a total of five consecutive Boston Marathons raising over $20,000 for the Leukemia and Lymphoma Society.

Greg’s love of endurance events spawned into a passion for triathlons. After beginning with Sprint triathlons and growing into Olympic and Half Iron distances, Greg signed up for Ironman Wisconsin in 2008. He loved the training and overall experience and had the desire to improve so he signed up for Ironman Florida 2009. After two years of Ironman training, Greg has focused on shorter distance races and getting faster at those particular distances.

His passion for athletes and training is evident. He knows that training for races is more than just putting one foot in front of the other. It takes knowledge of knowing when to train hard and just as importantly when to rest. It’s having the right gear, wearing the proper shoes, learning what nutrition works, and understanding that bad training days happen to everyone (it’s ok!) Greg wishes to bring the knowledge he has learned to this years Marathon Collation Team.

Personal Endurance History

Completed 11 marathons
Completed over 80 triathlons
- 21 Sprint distance triathlons
- 18 Half Ironman distances
- 2 Ironman Distance Races
- 3 Time Qualifier for Age Group Nationals

November 20, 2012
by Chasing Unicorns
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Welcome from Team Coach Rick Muhr

Hello Everyone,

Welcome to Team Camp Shriver! I’m extremely excited to be your coach for the 2013 Boston Marathon. My goal is to provide the most meaningful experience possible and to inspire you to pursue achievements beyond your imagination. Supporting the mission of Camp Shriver will be the focal point of our efforts. I still have fond memories of the inclusive summer sports programs that I participated in as a child…nearly 5 decades later.

This is an unique opportunity to accomplish the amazing goal of completing the Boston Marathon and to provide opportunities of empowerment to others-life doesn’t get much better than that.

I have coached more than 15,000 runners in nearly 17 years and it’s been one of the most gratifying experiences of my life. This unexpected journey began in July 1996 during my last conversation with my mother…she passed from leukemia the day before her 58th birthday. I promised her I would do something significantly with my life. I soon became the head coach for the Leukemia and Lymphoma Society of America’s Team In Training program and, with the help of so many people just like you, raised over $65 million for blood-related cancer research.

Margaret Mead once said, “Never doubt that a small group of thoughtful and committed people can change the world. Indeed, it’s the only thing that ever has.” Together, we are going to change the lives of so many and provide opportunities they otherwise would not have had. And that reality is going to sustain you in the closing miles of the 2013 Boston Marathon…knowing that you’ve been a instrumental part of a similarly committed group.

I look forward to sharing what promises to be one of the most powerful and meaningful experience of your life with you.

Your Coach,

Rick

Rick Muhr

Boston Marathon Running Coach

www.themarathonsolution .com

rickmbmw(at)aol.com

508-353-6699 (Cell)

November 15, 2012
by Chasing Unicorns
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Team Member Introductions

Hello everyone!

Welcome to Team Camp Shriver. I have so enjoyed talking with each and every one of you about your goals for the marathon and your desire to help children with disabilities.

When I tell you this is the best part of my job – I mean every word!

At least three of our team members are from outside of Boston, and not everyone will be able to make the weekly runs with the fabulous Rick Muhr, so the Chasing Unicorns blog will become a place where all Team Camp Shriver members can come together, share our thoughts and gather motivation.

Chasing Unicorns will post at least once a week, likely on Tuesday, and more as we get closer to Marathon.

To start with, I hope that everyone will comment on this post to introduce his/herself and say hello.

Please note, this is a public forum, so be mindful of what you share!

I will start! Feel free to copy my format or create your own.

Name: Barbara Gildea

Hometown: Quincy, MA

Running Since: High School… but more seriously since 2007.

Why I am Running for Team Camp Shriver: Well, I’m not running, but you are! I am part of Camp Shriver because it is a perfect way for me to pursue my passion for education.

After three years of teaching, I started to work for educational non-profits. The Center for Social Development and Education at UMass Boston makes sure that children with intellectual or development disabilities have the opportunity to be included, both in the classroom and outside of school. It’s a cause I can really get behind, having seen the effects of social rejection in my classroom.

Camp Shriver is the Center’s inclusive sports camp for children with and without disabilities, a great way to put the Center’s research into practice, bringing together 120 children, half with and half without a disability, so that they can learn and play as equals.

I love it! And I am so pleased to have the opportunity to coordinate Team Camp Shriver and work with you lovely folks this year.

Previous Boston Marathons / other Marathons: I have run four Marathons, with a PR in Vermont last year: 4:39. I haven’t run Boston…yet.

Why I Run : One of these days, I’ll share a link that the Vermont Marathon posted on their blog that sums up why I run. For now, I’ll summarize by saying I run for my health, my sanity, and the wonderful experiences that you have on a run.

Best Road Race Sign: The best road race sign I have ever seen was in Vermont: “Worst Parade Ever.” Ha!

Things I Do When I Am Not Running: I like to read, I like to write, and I like to harass my husband into making me delicious things to eat. He’s an excellent cook!

Anything We Should Know About You: This year, I’m the Team Coordinator, but next year, I plan to be a runner, too! I will be watching you train like a hawk.

Thanks for sharing!

Go Team Camp Shriver!