Should there be weight classes in running? Four arguments against it

I'm no lightweight runner, that's for sure. But I'm not going to seek special treatment because of it.

I’m no lightweight runner, that’s for sure. But I’m not going to seek special treatment because of it.

An interesting discussion popped up on the Trail and Ultra Running Facebook page, attached to a link that asked the question: Should marathons be divided into weight classes?

The reasoning was that many other sports have weight classes. So why not long-distance running? The writer used the analogy of boxing, and plenty of people who commented on the link also mentioned sports like mixed-martial arts, competitive weightlifting, wrestling, and so forth. Arguments for more weight classes seemed to go like this: Smaller, thinner people have a physical advantage over larger people in marathons. So why not split ‘em up?

It should be noted that some races offer “Clydesdale” and “Athena” classes for men and women who toe the line with more size than the smaller competitors. I fit nicely within the Clydesdale ranks, and my times show it. I’m mid-pack at best when I’m trim and in good shape. There’s no way I can compete with the front-pack runners who rarely weigh more than 135 pounds.

I fault the article for saying running and boxing are both “combative sports” (they’re not). But the general question is a decent one to ponder.

You’d think that someone like me, who usually enters races at 184-190 pounds, would embrace more weight divisions in endurance events. But I don’t. My thoughts:

Combat sports and weight lifting use different methods of athleticism to succeed than running. You might be thinking, “duh!”, but this needs to be explained. Boxing, wrestling, MMA and powerlifting use force and power against either an opponent (another fighter) or an object (a barbell). It takes mass to move mass, so naturally larger lifters can lift more weight, and when pitting two, equally skilled combatants against each other, the larger one has an advantage in terms of how much potential force can be behind a punch, kick or throw. With running, your energy is applied to moving only yourself against the friction of the road, an incline, or the wind. How well you do this is affected by your weight, but is more affected by your conditioning, and your build relative to your stature. If the latter two are adapted correctly for the sport, weight becomes a nonissue as it will automatically conform to the demands of high-level competition.

Weight-classed sports are designed in a way to accommodate a person’s genetics in terms of size. This matters less in running, because “size” is more under the athlete’s control. It would make no sense to put a 160-pound boxer in the ring with a dude who weighs 220. Similarly, you’d never expect a 120-pound powerlifter to lift as much as someone who weighs 250. These people’s sizes are often a component of their genetics. This happens with runners, too, but here’s the thing: If a runner wants to have a build that is conducive to running fast, a lot of that is under his or her control. Diet and training can make someone fast and efficient regardless of being 5-foot-4 or 6-foot-2. There are genetic and hormonal factors that can come into play for some people, but for most runners, your size relative to your sport are determined by you.

Distance running is already split up into numerous classes. Endurance sports don’t need to have a bunch of weight divisions because the fields are already broken up into age groups and gender. Go to any big-city marathon, and you have somewhere around 8 or more age groups per gender. Age makes some sense, as that is a major factor that the runner can’t change. Splitting up into even more categories seems to dilute what it means to be a “winner” and lessen the significance of podium finishes. If we do this, what’s next? Height classes to help shorter runners? We could keep going down this rabbit hole until we get a few dozen podium photo ops per race.

Running is already one of those sports that rewards far more than just winning. Many races give out medals just for crossing a finish line. I have no problem with that (I treasure my mid-pack finisher medals), but if we’re going to make the podium more accessible by adding new classifications, we’re watering down the significance of what it takes to win. Though I compare my times to friends, I mostly compete against myself. I realize that if I want to have a chance at winning, I’d need to drastically change my training, diet and lifestyle. I’d need to be about 60 pounds lighter to be fast enough to challenge high-performing runners. But I like barbecue and tacos, and I don’t want to lose so much muscle that my strength goes away. With that in mind, I know I’ll never be a podium finisher. And I’m OK with that. Along the same line, I do not and will never expect any race director and athletic organization to write up new rules to make it to where someone like me, who won’t commit to elite-level training, reaps the rewards of an elite-level finish by stepping on a platform and holding a trophy that looks and feels like that of someone who is actually elite.

So those are my thoughts. How about you? Yay or nay on weight classes? Holler in the comments.

Bob Doucette

Four ideas on dealing with injuries during training

My friends. But they don't care if I'm injured.

My friends. But they don’t care if I’m injured.

Tell me you’ve heard this one before…

You’re training hard, working toward a specific goal. Things are going great, progressing nicely, and then it hits: An injury.

Now what?

I’ve faced this a bunch over the years. A cranky back, tweaked neck, wonky shoulders and sprained ankles. Last spring it was a tweaked hamstring, and there have been elbow, wrist and foot problems, to boot.

Last week, it was something else.

I’ve been working hard on building strength for the past couple of months, dialing back my running and pushing hard in the weight room. I still run, but less frequently and shorter distances. The bike has taken over some workouts where running used to be.

But a little over a week ago, I was doing a deadlift workout and tweaked my right trapezius muscle. The trapezius is a long back muscle that starts at the top of your neck, widens and thickens on your upper back, and runs down the side of your spine.

The trapezius. Mine was angry.

The trapezius. Mine was angry.

It is a crucial muscle in any lift where a hip-hinge movement is involved, and if it’s freaking out, you’ll know it every time you get out of bed, turn your head or try to pick something up.

I did a lot of rehab exercises to try to work out the kinks, but by late last week, it was still angry. The workout I had planned included Romanian deadlifts – a great hamstring and glute move that also works the back, and therefore, the trapezius. Additionally, I’d also be lifting a barbell off the floor to the front squat position for another exercise. Same deal, and my back was saying no.

The rest of my body was fine. But one ticked-off muscle can throw you for a loop.

I ended up doing two things. First, I modified that day’s workout to a lighter-weight circuit that included back squats, calf raises and reverse lunges. Six rounds of that, with minimal stress on the traps. Second, I skipped the next day’s shoulder workout entirely and just ran trails.

By Saturday, I was good to go for another deadlift workout (which also included farmer’s walks, cable pulls and pull-ups, all of which recruit the trapezius). I slayed that workout.

There are some important lessons here, and to be frank, sometimes you have to learn this the hard way, like me. Whether you’re training to get strong, for a long-distance race, or preparing for a major physical challenge (say, climbing a mountain), injuries are going to happen.

How do you handle them? Here are some ideas:

Sometimes you have to suck it up and train through it, but work around the problem. Not every injury requires you to shut it down and wait it out. Think it through and find ways to keep up your training without aggravating the problem. What I described above is a good example. Another: runners facing roadblocks can hop on a bike or swim for their conditioning needs until their bodies are well enough to hit the road.

Many injuries are caused by overuse and imbalances. These in turn put undue stress on others parts of your body, leading to injury. Diagnose that, and find ways to train those weak areas so other parts of your body aren’t overcompensating for the weakness and leaving you sidelined. For runners, “dead-butt syndrome” is a perfect example (lack of glute strength). Many lifters suffer from shoulder impingements (poor postural alignment, or underdeveloped back musculature are common there). The fixes are simple, but they will take time. Commit to it.

Your “form” in your training sucks. Fix it. So many runners I know pound their knees into oblivion by hard heel-striking. Others bounce too much, putting a ton of stress on the Achilles tendons. In strength training, poor form – especially on compound exercises, Olympic lifts and explosive movements – lead to potentially serious problems (and don’t get me started on doing these lifts in a fatigued state). My ongoing back issues can be traced back to piss-poor squat form over a decade ago that left me injured. I’ve had to work on that diligently to keep myself from getting hurt again. Proper form in any athletic pursuit mitigates injury. It’s usually pride that keeps people from fixing the problem, and ultimately leads the prideful to the sidelines, bemoaning a fate that could have been avoided.

Sometimes, you really do need to stop and heal. Injuries happen. If you rip your knee up, wrench your shoulder, suffer a stress fracture or hurt your back, there may not be enough chiro work, at-home rehab, Ibuprofen, inner toughness or other tricks to keep you moving forward. When that happens, you need rest, time to heal, and a plan for rehab and recovery. Whether it’s something as relatively minor as an ankle sprain before a big race or something major like a blown disk or ligament/muscle tear, there are definitely times when you need to swallow your pride, shut it down and get well.

If you're like me, you don't want to stop. But we have to be smart about it.

If you’re like me, you don’t want to stop. But we have to be smart about it.

I was fortunate that I knew what I could and couldn’t do in terms of what was a minor physical setback, but one that was big enough to potentially derail my training. I could do my squats; but the overhead presses the next day? Nope. And it all worked out in the end.

Bob Doucette

Common sense can prevent a pedestrian ban on Oklahoma City trails

Runners and hikers can coexist with these guys. I promise.

Runners and hikers can coexist with these guys. I promise.

There’s some good news and some bad news coming out of Oklahoma City.

The good news: Much like many communities across the country (including my hometown of Tulsa), more people are spending time on trails to hike, run or ride bikes. This is a good trend for urban and suburban communities, which for decades have been zoned and sectioned to death, leaving residents stuck with seas of rooftops with the occasional park thrown in. Trail systems in our cities are getting more people back in touch with the natural world, as opposed to the more sanitized version of the outdoors that we normally see.

Now the bad news: Friction between different trail users has caused city officials in Oklahoma City to propose banning pedestrians from Bluff Creek Park, as popular place for local trail users. In doing so, they’re hoping to avoid accidents between people on foot and those on bikes.

According to this recent report, no one is happy with this. Runners and hikers feel like they’re being unfairly targeted, and cyclists feel like they’re being turned into a public safety scapegoat. All sides believe the proposal was rushed, without getting input on solutions from people who use the trails. The matter is being brought up at an Oklahoma City Parks Commission meeting on Wednesday.

When I look at this, I do it from the vantage point of someone who uses a busy urban trail system regularly. Here in Tulsa, we have a couple: Turkey Mountain Urban Wilderness Area in south Tulsa, and the trails on the west side of Chandler Park, in west Tulsa. In the former, our users are runners, hikers, cyclists and equestrians. In the latter, a lot of hikers, runners and in one area, rock climbers.

I’m most often at Turkey Mountain, and it is by far the busier of the two trail systems. It’s also become more popular every year. And yet its users manage to get by just fine without one specific group being told to stay away. (One small counterpoint, however – Turkey Mountain is a much larger trail system than Bluff Creek Park.)

So, when I look at the proposal floating around Oklahoma City, it seems like the solution was long on overreach and short on common sense. When it comes to common sense, execution is in the hands of the trail users. So here are some suggestions:

First, people need to keep their ears and eyes open. Be listening and looking for the sounds of bikes or pedestrians and don’t get too lost in the moment in what you’re doing.

Second, it’s far easier for the person on foot to give way to a rider. Do that and avoid a lot of confusion, and take care to give way to the person going downhill.

Third, if you have dogs, keep them leashed. I know it’s more fun for the pups to be off-leash, and maybe they’re trained to obey voice commands very well. But you have more control with they’re leashed, especially when a cyclist is rounding a corner.

Fourth, if you’re on a bike, verbally announce yourself if you’re coming up behind people on foot and slow down.

Fifth, lose the earbuds. In tighter spaces with trees obstructing views, you need to be able to hear what’s going on around you. This applies whether you’re on foot or on the saddle. A compromise might be having an earbud in only one ear, keeping the other free to hear outside noises. But I’d say it’s better to go without.

It should be noted that the proposal to make the trail system for mountain bikers only came as a result of a user survey, one in which less than a third of respondents wanted to ban pedestrians, and less than 2 percent had reported an accident with another user. And yet, the pedestrian ban is what’s being floated as a result of the survey.

Oklahoma City parks planners would do well to avoid discouraging trail usage from its residents, which is exactly what this proposal would do. We need more people getting outside and moving, not less. It sounds like what is needed here is a strong effort from the city and trail user groups to educate people on how to be safe when they’re on the trails, and to learn a little trail etiquette. Banning entire groups of trail users is overkill.

Bob Doucette

2016 get you down? Not me, and here’s why

2016 wasn't all gloomy skies and bad times.

2016 wasn’t all gloomy skies and bad times.

I know a lot of people bemoaned 2016. Certainly, there was enough bad news going around to make you think that 2016 was about as dark as it gets, though you’d have to admit, unless you’re someone who just fled the ruins of Aleppo, that statement might be a bit hyperbolic.

But I understand. We’ve been given a steady diet of celebrity deaths and election dysfunction for 12 months, and a chunk of the country is apprehensive about the future. But I’d ask you, before you go into a deeper funk, to do an inventory on your 2016. I did that, and found that while plenty of things left me scratching my head, I have much to be grateful for.

I saw this in 2016, and it did not suck

I saw this in 2016, and it did not suck

I got to hike a lot. I hit my local trails hard, discovered a new place to go bouldering in town and found myself on a bunch of trails in the Rocky Mountains as well as Tennessee. I found four summits with my nephew Jordan, took my wife to Tennessee’s high point and had an unforgettable adventure in the Sangre de Cristo Mountains of southern Colorado with a pretty cool dude. Never mind that weather and thieves robbed us of a couple of summits. The Colony Lakes region of Colorado is ridiculously beautiful.

I also ran a bunch. Not as much as the year I ran a marathon, but still quite a bit. I ran trails and streets, sometimes for a few minutes, and sometimes for several hours. I got better at running, too. Maybe even a little faster at the longer distances. As my age advances, I’m all too glad that I can lace ‘em up and bust out a few miles just about any time I want. Plenty of other Gen-Xers can’t.

Time on the bike increased a billion-fold in 2016. That did not suck.

Time on the bike increased a billion-fold in 2016. That did not suck.

I spent more time on a bike in 2016 than I have in decades. Daily bike commutes to work and longer rides just for fun. I almost forgot how freeing that time on the saddle can be.

My time in the weight room had been profitable. I’m not a terribly strong dude just yet, but I made progress, remained mostly injury free and learned a ton about what it takes to get strong. I’ll be putting that bit of knowledge to good use all through the coming year.

And then there’s this: I have my health. Only this past week have I felt the slightest bit ill, breaking a two-year streak sick-free days that kept me on my feet and out of the medicine cabinet. That’s pretty awesome. I also remained employed, well-fed and housed. Family and friends still bless my life, whether they’re here in town or in states many hours and hundreds of miles away. There are people I know who are looking for work, struggling with health and don’t have much family left.

A view seen in the Smokies -- in 2016! -- that did not suck.

A view seen in the Smokies — in 2016! — that did not suck.

When you total all that up, I’d say my 2016 was pretty good. I might not like the news of the world, but I can’t get too bummed when I consider the good things that happened to me. That’s not to say I didn’t have some disappointments, or that I’m entirely satisfied with where I’m at. There is definitely room for improvement for me personally, and I’d love to catch a few breaks in some other areas of my life. But I can’t dwell on the latter without considering the former.

Going forward, I’ve never been much of a resolutions guy. If you see something you want to change, change it. If other things are going well, keep doing the things that make you succeed. My plan is pretty simple. I’m going to hike some trails. Run ‘em, too. I’ll race some, but I’ll spend way more time running without a race bib, by myself, through urban streets and wooded trails because I can and I like it. I’m going to move some iron, and pick up heavy things. I’ll keep riding my bike. I’ll travel to wild places, hike secluded trails, spend time with rad friends or hike alone. God willing and weather cooperating, I’ll climb some more mountains. From the sound of it, 2017 is going to be a lot like 2016, though I’m sure there will be some tweaks and changes that will give it it’s own spice. And who knows? Maybe something awesome will happen along the way.

I got to run some in 2016. That did not suck.

I got to run some in 2016. That did not suck.

Take a look back at your 2016. It may have sucked, I don’t know. But maybe it was pretty good, even though Prince died, American democracy reached new lows, and the Kardashians are still on the air. If it was good, then consider that, be grateful for it and make the next 12 months worth celebrating. There’s a lot we can’t control, but you sure as hell can control you.

Own your 2017. Our days are limited, and each one is more precious than the last.

Bob Doucette

Moving beyond New Year’s resolutions

weights

It’s that time of year.

You’re going to see two types of people in the gym and on the trails: The New Year’s resolutioner and the people who have moved past resolutions. There is nothing right or wrong about being either. But there is merit to moving from the former to the latter.

You’ve got two kinds of resolutioners. The first type are the people who are getting in shape for the first time in their lives. This is a good place to be, because this person is a blank slate, ready to learn, and ready to improve his or her health. The second type includes those who have made more than one resolution to get fit, but come December find themselves where they were a year ago. The silver lining is you can look back on mistakes and learn from them, but it also means there is the possibility of learning and entrenching bad habits.

The folks who have moved past resolutions have a few common traits. They’re consistent. They’re patient. And they’re willing to learn new ways of doing things to achieve their goals. The new year presents new challenges instead of starting over. Most importantly, their health has become a priority in their lives. They make time to do the things needed to be healthy, fit and strong. Their achievements are built over years of putting in the work.

If you’re part of the resolutioner crowd, there are some simple things you can do to evolve past that. Here are a few:

Understand that becoming fit is a long-term process. You’re not going to magically sport a six-pack after a month of hitting the gym. Or two months. And there are no pills, devices or other shortcuts that actually work. Getting in shape, becoming strong, getting lean — all these outcomes take time and discipline. Be prepared to spend a good number of months putting in the work, and don’t get let down if you’re not seeing results after a few weeks. Keep at it. With that in mind…

Go into your fitness journey with a plan. Some exercise is better than none, but playing around with the weights and slogging away aimlessly on an elliptical won’t get you very far. Do you want to run a 5K? Find a training plan for it and stick to it. Are you seeking to get stronger? Talk to a trainer, do some internet research or consult with people in the know and learn how to do this. Create a training schedule, follow it and track your progress. Failing to plan is planning to fail. Figure out what you want, find a plan to achieve it, and then execute. It’s that simple.

Leave the phone in your locker. I cannot begin to tell you how many people I see wasting time farting around on their phones texting, updating social media or otherwise staring at their device and not training. You say you use it for music? Fine. If you’re disciplined enough to press play, slip on the earbuds and not do anything else with your phone until your workout is done, go for it. Otherwise, don’t bring it with you. It’s a distraction that prevents you from getting the work done.

Pay attention to what you put in your body. What you eat matters. What you drink matters. Eat real food, and not the fried, sugared or overly processed variety. Sugary drinks and alcohol pile on tons of mostly useless calories that get stored as fat and play havoc with your metabolism. Eat clean, get the right amount of protein and watch those liquid calories closely. An occasional beer or two on the weekends is not a problem, but much more than that and you’re probably going to undermine your efforts.

Set a tangible goal. Amazing things happen when you say, “I’m going to do this,” and then commit to it. When I ran a marathon, I told people beforehand I was going to do it. The result was transformative, and I learned a lot. My nephew Jordan chose a Spartan race as his goal, and now having done a couple of them, he’s in the best shape of his life. People I know have competed in bodybuilding, power lifting, mixed martial arts and more, while others have run ultramarathons, climbed big mountains or completed ambitious through-hikes. Their fitness was honed in on a goal, giving their efforts purpose. You don’t even have to be that dramatic. Maybe it’s competing in (or finishing) a shorter race, or perhaps being able to deadlift twice your body weight. Whatever it is, having a target helps measure progress during the process and success when it’s done.

When January 1 rolls around, where are you going to be? Are you ready to evolve? Get your mind right first, make a plan and make your health part of your daily lifestyle.

Bob Doucette

Running in the cold: Five things to consider

Too cold to run? Nonsense. You can still get out there.

Too cold to run? Nonsense. You can still get out there.

If last week reminds of us anything, it’s that cold weather season is here. One good cold snap plunged our nightly lows into single digits, and any thoughts of a mild winter have gone out the window. Gone are the days of those balmy runs where shorts and a T-shirt were all you needed.

But if you’re like me, the thought of relegating yourself to the treadmill or some hamster-wheel indoor track isn’t going to cut it. And neither will mailing it in on the couch. But, man, it’s really cold out there!

So what do you do?

You get out there. But you get out there prepared to deal with the elements. The truth is, you can get your training done and get your outside fix even when the temps drop to freezing or lower. In fact, you should get outside. So here are some ideas to help you get outside and get your training in…

First, prepare your mind. You can dread the cold, or you can look at it as a challenge. I prefer the latter. If you can force your mind to being OK with enduring cold temps, your training calendar opens up. Mental toughness is part of the process of becoming a better athlete, and part of that is being able to tackle a wider variety of conditions. If you’re constantly looking for the Goldilocks zone of training, you’ll only get outside for a few of weeks of the year. So get your mind right, saddle up and go.

Keep in mind, you’ll warm up as you go. If you’re standing around outside when it’s cold, you’ll feel cold. But when you’re moving, things change. I once heard marathon coach and Runners World contributing editor Bart Yasso tell athletes that you can expect to feel 20 degrees warmer than the actual outside temps during exercise. I can attest to this. At last month’s Route 66 Half Marathon, I stayed good and warm throughout the race despite temperatures that started in the lower 30s. There were two constants in that. The first, I was moving. The second leads me to the next point…

Dress for success. No, you won’t be able to train comfortably in sub-freezing temperatures dressed in shorts and a T-shirt. You’ve got to plan better than that. When it’s really cold, you need to keep warmth in your extremities, so that means a hat, decent socks and, if cold enough, gloves. But you also don’t want to get too warm. All that sweat could chill you further and counteract your desire to be warm (remember Bart Yasso’s 20-degree rule). So with that in mind, Runners World came up with a handy guide to clothing for the cold for runners. I’ll list it here rather than reinvent the wheel:

30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm. Tights (or shorts, for polar bears).

10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over the tights.

0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket.

Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava.

Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses. Or, in other words, “Stay inside.”

Sounds like good advice to me.

If you dress for it, cold weather runs can be awesome.

If you dress for it, cold weather runs can be awesome.

Think about precipitation. If it’s snowing or raining, be sure to have some sort of rain gear to keep your body dry. Wear moisture-wicking socks. And if possible, the most water-resistant shoe you have. You’ll probably still get a little wet, but do the things that will mitigate weather-related moisture on your body.

Fuel and hydrate properly. Just because it’s cold does not mean your hydration needs won’t be high. Colder months are often drier months, so proper hydration is still very important. Also, your body burns more calories when it’s cold than when it does when it’s warm. How so? Your body has to work harder just to keep its core temperature up. It’s a battle in which your body is resisting the outside temperatures’ pressure to bring your body temperature down. Stoking your inner furnace costs calories, and if you’re not properly fueled, you can bonk pretty hard in the cold. It happens. So fuel up and hydrate.

So there are five things you can do to get ready for cold weather training. What other tips to you have? Feel free to comment and give me your advice!

Bob Doucette

Recapping the 2016 Route 66 half marathon

Pre-race running stoke. Me and my nasty beard.

Pre-race running stoke. Me and my nasty beard.

It’s been a funky year in running for me. The beginning of the year saw me get pretty lazy on that front as I spent most of the first seven or so months working on strength. I did work on some speed, ran for six hours on trails in March and did a few 5Ks in search of a PR (to no avail). Even during the fall race season, I didn’t enter much.

So going into the Route 66 half marathon, I didn’t have very high expectations. I spent the bulk of my time building up a base, working my long runs into double-digit miles and trying to get my body used to running on pavement for a couple of hours. Considering where I was starting from, I felt good about being as strong at the end of my long runs, in terms of pace, as I did in the beginning. I also made sure to run plenty of hills, remembering hilliness that the Route 66 course presents every year.

The problem, however, came from this fall’s weather. When the fall training cycle starts up, I’m mentally ready for lots of hot-weather runs. It’s part of the deal in the Southern Plains. But I expect that by October, things should be cooling down enough to really work on pushing the pace throughout the week. Unfortunately, Oklahoma went through its warmest October on record, with only a couple of days where highs didn’t reach the 80s. Often, those highs were near 90.

To race faster, you must be able to train faster. Throughout the fall, that didn’t happen for me. Throw in a couple of interruptions in my training schedule, and I went into my fifth half marathon with low expectations. I was heavier than I needed to be and slow. While my workouts were ahead of where they were a year ago, I had a feeling that this race might be my slowest half to date.

THE COURSE

If you’ve done this race before, you know that it fools a lot of people. Oklahoma is a relatively flat state, and newcomers arrive thinking this will be a fast, flat course.

And a good chunk of it is. Just not the majority of it.

You run downhill for most of the first mile, then spend the next four battling a series of rolling hills through a residential area. It’s scenic — the old neighborhoods of midtown are filled with big trees and stately homes, and the fall foliage was in its full glory. It was gorgeous to view with a bright sun and blue skies on what started out as a crisp, cool day.

After five miles, runners spill out into Brookside to begin about three miles of flat ground. The course ducks back into a neighborhood for a couple of miles and a long, deceptive uphill that can zap the unwary. It then goes back out onto the flats of Riverside Drive before taking the long uphill slog back into downtown.

HOW IT WENT DOWN

I made sure to start out at a measured pace, and for those first four miles, I was fairly slow. It looked like I might match or exceed the previous year’s 2:20 finish.

One thing that worked in my favor (besides the cooler temps): All that hill training. Every Monday, I’d run three miles on one of the hilliest streets in Tulsa. That, combined with plenty of strength training in my glutes and hamstrings, really helped me feel fresh by the time I hit the flat part of the course at Mile 6.

It was here where I noticed that my mile times were getting faster. After nine miles, I was only a couple of minutes off my 15K personal record. By Mile 10, I passed the pacer who was holding a 2:15 pace.

Let me say, first off, that I am not fast. At all. But around this time, I knew I was starting to close in on my half marathon PR, a 2:11 split I hit in 2013 when doing Route 66’s full marathon. Back then, I was running 20 more miles per week and weighed about 13 pounds less. I didn’t foresee breaking that mark, but of one thing I was sure: I wouldn’t bomb like I had the previous year.

And then came the race’s great equalizer. Once you’re 11 miles in, you must go back into downtown, which is atop a hill. Southwest Boulevard is what takes you there, and it’s the biggest hill on the course. My cardio to that point had been taxed but was solid. That is, until that hill.

That’s where I cratered. The hill got me again, just like it had in here previous races. The 2:15 gal breezed by. No shot at a PR.

But getting past that, I recovered. And the last mile flew by. I sprinted the last hundred yards, and crossed the finish at 2:15:04, my second-fastest half.

Race bling.

Race bling.

WHAT TO MAKE OF IT

I see a lot of what-ifs. What if I’d been a little more disciplined on the diet? What if I had pushed my training a little harder? And so on.

That’s my nature. I tend to look at what I could have done better, and achieved better results. A lot of the reasons I do this (and I know it’s true for many of you) is to test myself, to see if I can improve my fitness and performance, to see what this ole body can do.

And that’s all fine. But some of the things I did worked, and I do believe that training in warm to hot weather for most of the season paid off in November.

But most of all, it’s always nice to exceed your expectations. Putting up a 2:15 in a half marathon isn’t the pinnacle of long-distance running, but I didn’t believe it would happen this year. And then it did. It’s a sweet reward, almost as sweet as the post-run feast, which is really the best part of race day.

How did you do in your last race? Gimme a shout in the comments.

Bob Doucette