Make It Count!

What a great name for a 5K honoring a fallen soldier and an organization benefiting veterans. I ran this race on Saturday, August 1st. It fell in the midst of some family turmoil, as my father-in-law was in grave condition at the hospital. I had returned alone to Kansas City to take care of a few things before coming back to Columbia later that day. Kenneth passed away that Monday. Needless to say, I had lot on my mind.

The race was fairly close to where I live – just south of Olathe at the New Century Air Center in Gardner. There was a huge military presence – they really came out to support the family of Spencer Duncan, the aforementioned soldier. A Chinook helicopter (two rotors! counter-rotation!) sat on the tarmac, and another did a flyover for the race start. Very moving.

I recently joined a race team, “KC MAX” – a subgroup of the Kansas City Track Club. They geared us up with some singlets, and we represented the new team well with several age group placements in the race.

My race went pretty well, but I haven’t really raced a 5K hard in a while. It’s difficult to get my pacing right at this distance. The morning was warm, despite a 7am start, but at least the course was flat. I warmed up for a couple of miles before the race which really helps.

I try not to embarrass myself at the starting line. My rule of thumb is – line up behind the fast high school kids, but try not to get hung up behind the rest. On the one hand, you don’t want to find that the field is passing you in the first quarter-mile, but on the other you don’t want to have to sacrifice your pace stuck behind or zigzagging around other runners.

My splits were pretty pathetic, although my overall chip time (20:10) was just 11 seconds off my PR. I was targeting a 6:26 pace to have a shot at a PR. I bolted a bit at the start line after finding there were some slower runners clustered together in front of me. My first mile split was 6:02. The second mile was at 6:27, the third at 6:37. the “0.1” of the 5K turned out to be “0.17” – I guess I could have clipped those apexes better, at any rate I finished it off at a 6:27 pace for that short stretch. Overall average pace was a 6:22. If I’d run a perfect 5K, that would be sub 20:00, but who does?

I put my Garmin chest strap on for kicks, hoping to wonk out over the advanced metrics I’d sampled on a few previous runs, but alas it wasn’t tight enough for 5K race effort. It slid to my waist and I resolved to fuhgeddaboudit. Here’s a photo along the way:


Military personnel lined the route with inspirational signs. It was hard not to choke up. Also, “Make It Count!” is not only the charitable beneficiary of this race, it also happens to be a great race mantra.

The race photos captured one of my most hilarious race faces ever. ANGRY FACE!


That was in the home stretch. I think I was angry because I saw “20:00” on the clock when it came into view. I wasn’t angry about my Skora PHASEs though – that is one great looking shoe! People always stop me to ask about them and this post race was no exception. It’s Skora’s most minimal shoe, and a great 5K racing shoe.

Anyhow, my finish was good enough for 3rd in the 40-49 male AG. They had one of the most beautiful AG plaques I have ever seen, much less received. It was made by someone in the service, of course, honoring their comrade. You can kind of see it in this shot:

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That’s Tracey, a friend from my old neighborhood. Her plaque says 1st! I won another unofficial award from the emcee of the awards ceremony, a local tv personality, but that’s all I’m going to say about that…

Next up? Not sure yet. I’m signed up for the Kansas City Marathon but contemplating a tune-up race before mid October.

DF: Did Finish #runreal

What’s the best way to purge a DNF from your memory? Get back out there and run another race.

My family and I traveled to St. Louis over the 4th of July weekend to help my parents celebrate their 50th wedding anniversary. Because we’re such an efficient family, we knocked out a birthday party for my nephew as well. Since I knew I was going to be out of town, I had scoped out some local races ahead of time and settled on the 31st Annual Firecracker Run, in O’Fallon, MO. The race was figuratively in my sister’s backyard (literally, it was in her front yard – I walked to it from her house). I signed up for the 10K – a 5K was also offered – that’s the longest distance you’re going to find this far south in the middle of a Midwestern summer.

After a 5 mile EZ run the morning of the day before the race, I went to watch another one of my nephews play baseball. Later that evening, after the party, he asked if I wanted to go on a run with him. How could I say no? We turned it into a nice EZ family group run; about 2 miles with me, him, his girlfriend, the RHSW, and my oldest two kids. We had three pairs of Skoras on that night run, including my kids in Phase-X (because, safety!). My nephew was really interested in my TEMPOs – he was amazed at how light they are.

Race morning, I got up around 5am in order to make it out to O’Fallon in time to get caffeinated and warm up. No beets this time. Just some water and coffee. I had a nice relaxing walk, about a half mile over the start/finish area while finishing my coffee. Then I warmed up for about twenty minutes and it was go-time.

The start wasn’t too bad – I managed not to get bogged down too much in the crush. I didn’t want to line up in front of the high school kids and embarrass myself – after all there was a fairly competitive 5K going on as well.

I had established an ambitious goal time – sub 40:00. Not too realistic, considering my total lack of 10K experience and my relative lack of 5K experience as well (with a 19:59 PR). I managed to hit that pace in the first mile, then leveled off to just over it for the second and third miles. However, in the 4th and 5th miles, I slowed a bit. I did get a boost from some volunteers around mile 4 – “hey, here comes someone our age!” After looking at my pace/elevation graph, the slowdown was during the uphill portion of the race. I kicked it in for the last 1.25 miles.

I was a little surprised at how quickly we spread out after I lost sight of the 5K pack. I passed some in the first few miles, and only got passed by two, if I remember correctly. I ended up running about 5-10 yards behind one guy most of the second half – I never could catch him, and we struck up a conversation afterwards. Hi Tim! Good luck with your full marathon this fall!

The race finishes in a fun way – inside a minor league stadium. You come in, run the warning track and finish around home plate. As I was entering the stadium, I heard another runner (5K) pay Tim and I an unintended compliment – “those guys are already finishing the 10K!”

I would have liked to get it under 41:00, but overall I was pretty happy with my race and pace. Placement is more about who shows up, but I did get a nice 2nd place “silver” medal for the M40-49 AG:


I ran in the Skora TEMPO. I like this shoe more every time I run in it. It’s light, but some cushioning that stood up to a hard pavement effort.

My time was good enough for 13th overall in the 10K, which had just under 400 runners. For some reason that’s a frequent overall placement for me. Just lucky I guess.


I was glad to get back out there and put up a good result after bombing out of the HHR in June. No beets this time!

DNF: Did Not Finish…

On June 6, I ran part of the Hospital Hill Run, a half marathon here in Kansas City. I was really excited about the run – my fitness was in a good place and I was going to give it an “A” effort. I had a sweet low bib number. I thought I might have a PR in me, and I was gunning for a sub 1:30. I don’t run many half marathons – in fact the HHR is pretty much the only one I do every year.

However, I made a mistake. I decided to try some beet juice for a little endurance boost. Like this. I know, nothing new on race day. However, in my defense, I did try it out the day before, with no side effects. If it makes any difference, the only variety of beets they had at the store were “orange” beets. Apparently the other runners had gobbled up all the normal red beets.

So, on race morning I juiced up a few beets and drank it down. I didn’t feel good from the get-go. Nausea. I couldn’t get my usual espresso down. On the car ride to the race, I thought I was going to have to ask my friend John’s dad to pull over. When we got there, plenty early, the feeling subsided, and I was able to go on a little warm-up run with John. I was cautiously optimistic that I was going to be ok.

Here are a few shots of me in the first couple of miles, still cautiously optimistic:

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Anyhow, coming to the top of the first long hill (Hospital Hill, the namesake) I felt increasingly like I was going to barf. I had managed to stay out in front of the 1:30 pace group, but I could tell that I was going to be sick if I kept running. I pulled it over around mile 3. I was really disappointed – it was my first ever DNF. I’ve run through nausea before, but this was different since it was food related.

I walked in the “breakdown” lane for a while until I came to a spot where I could watch for my wife. She had changed her outfit and she saw me before I saw her. I tried to run with her, but couldn’t, so I took the 10k cutoff and walked back to the finish line area (not through it, of course). John had a great run – sub 1:30!

Lesson learned. I’m using it as motivation. I’m going to run a 10k on July 4th. Sans beet juice.

Three Birds, One Stone: (1) Amy Thompson Run; (2) #HHRAmbassador ; (3) @skorarunning Sale!

This is a multitasking post. Time is running out to get registered for the Hospital Hill Run, coming up on June 6th! When you sign up, let them know I encouraged you to by selecting me from the pull-down menu. If Hospital Hill’s not a A-race for me, it’s surely an A-minus. I’ve long held a goal of getting under 1:30 for a half, and I’m going to give it my best shot. I hope it’s a good day for it!

Of course I’ll be running it in Skoras – probably the new TEMPO. This shoe has really grown on me. The more I run in it, the more I appreciate it. I don’t mean that it has a break-in period or anything like that, I just appreciate its versatility. It’s super light, yet with more arch support and cushioning than some other models Skora makes. I’m a firm believer in a shoe rotation – Skora has (I think) at least three different “lasts” now, and I try to switch between them to engage my body in different ways.

Speaking of that rotation, a shoe I kept meaning to give its own separate review is the shoe I ran in on Monday’s 28th Annual Amy Thompson Run for Brain Injury. The inspiration for this run, Amy Thompson, is a heart-rending story known by many in the Kansas City area since it happened in the 1980s. Read more about it here. I ran in the Phase-X, the hyper-reflective version of Skora’s most minimal shoe, the Phase. It’s one of a few shoes available, while they last, for $50 on Skora’s site. (You can click through using the banner ad to the right).


So, back to my Memorial Day run. The feature race is an 8k, just shy of 5 miles. It’s still a short enough race that you’re working pretty hard. Coach Kyle had me targeted at “around” 33:00, or a 6:38 pace. I considered this a “B” race, tuning up for Hospital Hill, so I didn’t push quite that hard. My main goal was to keep all my splits under 7:00. I averaged 6:47 for a chip time of 33:31.1, only good enough for 26th overall, 5th in my AG (which I age out of in August!).

Here we are coming up the first hill out of the start with Loose Park to our right. That tall guy in front of me has a pretty good race face!

An 8k is some work! This guy next to me looks sad already.

The field thinned out pretty quickly. I lost sight of the lead pack, as usual, and ran practically by myself for a good portion of the race, keeping my effort pretty even. I really tried to focus on what I wanted to do (run comfortably hard, keeping all my splits under 7:00 and not overdo it) rather than racing anyone else out there. After things got sorted out past the 2 mile mark, there wasn’t a lot of passing. A younger guy running just over my right shoulder for a while finally passed me and kept gaining. I passed one slowing guy around mile 3. Then around 4.5 I passed an older guy coming up the hill toward Loose Park from the west – he was really huffing and puffing. He passed me back on the long downhill along the north side of the park prior to the turn into the finish. I feel like I could have taken him, but I just had no incentive to go over 95%. That sounds like sour grapes, but I just didn’t care. I had made up my mind to run my own race. If it had been an A race, I might have kicked it in earlier, because I do hate getting passed near the finish. As it turns out, I was catching him again because he was slowing on the final hill and I think he beat me by about a second.

I’d also like to introduce Rene. Rene is a paralyzed veteran, and I have seen him at many local races over the last few years competing in the wheelchair hand-crank division. This time, the race was small enough that I had a chance to catch him after the finish line. We passed each other back and forth several times during the race (I think he passed me last) and it was nice to finally meet him and put a name to a face. He encourages everyone to support our troops and veterans. He inspires me!

I’m sure I may have even noticed him before this, but the first race where Rene made a big impression on me was the Kansas City marathon in 2012. The pace group I was running with passed him going up Trinity Hill, and several of us shouted out our encouragement. The first few miles of KCM have some significant uphill sections, and must be incredible work on a hand crank bike. As we made the turn onto Main, however, it wasn’t long before he came whizzing past us. He was flying!

It’s serendipitous that I’d finally meet him and write about him, since the theme of this post (if it has one) is racing your own race. Rene is almost always racing his own race, as he usually has no competition in his division at local races. It’s similar (not quite! bear with me.) to the same place I find myself in at my age. I know I’m not going to win a marathon. Winning my age group is an achievable goal, and I have. Even then, it’s more about who else shows up that day than anything you’ve done (my one AG marathon win is a few minutes off my PR). Plus, you have no idea whether anyone around you is really in your age group or just pretty close to it (however, I fancy myself a really good age-guesser). I’ve never come into a final stretch of any race and known I was racing someone for an AG place. Thus, I’m always competing against myself and the goals I set. I do believe that the group dynamic of a race pushes us to achieve more than we would by running alone, but it is a more generalized effect than a specific focus on another runner. That group dynamic is why I race – it helps me to achieve my goals!

Cheaters, cheaters, pumpkin eaters, and some more cheaters. Why? What to do?

In early April, the St. Louis Go! Marathon disqualified the female “winner”. In the last few days, a certain Boston Marathon participant has been called into question. The races of those two bear some similarities to the race of an amateur athlete whose name has become synonymous with course-cutting, Rosie Ruiz. While these are amateur athletes, usually professionals grab the headlines, i.e., “Deflategate,” to cite the most recent example. Cheating in sport results in infamy – we immediately associate that accusation upon hearing certain names: Rita Jeptoo; Ben Johnson; Lance Armstrong; Barry Bonds – all accused of PED use. In NASCAR, as the saying goes, if you ain’t cheatin’, you ain’t tryin’.

What is cheating’s common denominator in professional and amateur sports? Cheaters are motivated by monetary gain or ego, or a combination of the two. You’d think a professional athlete would be motivated only by money, but in many cases, this is not the sole explanation. For instance, a baseball player who has a guaranteed contract securing independent wealth for life has no monetary incentive to cheat. Those who do so risk voiding that contract by using or continuing to use PEDs. The drive of ego, narcissism, or pride have driven both professional and amateur athletes to cheat since the dawn of sport. Ego and money are driving both amateur and professional marathoners to cheat. So, what pressures or temptations lead to cheating and what can be done about it? I’m a recreational runner, and I have a psychology degree, so I’m qualified. #sarcasm.

Every recreational distance runner who competes in timed events eventually realizes that there is such a thing as the exclusivity of the Boston Marathon. Even people who don’t run marathons or don’t run at all have heard of Boston. It is without question America’s – perhaps even the world’s – premier marathon. Not only is the race a competition among professionals at the highest level of the sport, but it is a restricted entry race for amateurs. Qualifying for Boston, a “BQ,” is a difficult, but achievable goal for amateur runners. It takes some effort – few if any can roll out of bed, register the day of a race, and BQ. As a result, the prestige of the race has likely been a temptation to the unscrupulous amateur runner. This person realizes that he or she is not prepared to reach that goal, but still wants to be perceived as a successful runner in the social circles in which they orbit. The kind of runner that would consider cheating in order to achieve a BQ is someone who is more motivated by how others perceive them. The runner who would never consider cheating is someone who is more motivated by the personal satisfaction they gain from reaching a goal.

A race is by definition a social event. Yet, anybody who participates in a race for the gratification gained from the approval of spectators is going to be disappointed at all but the biggest races. At my age, the reasons to compete against others by racing are manifold despite this. You have a definable goal at the end of a process that takes several months.  You can use the small group pressure of other runners to push yourself harder than you would if you had simply decided to press “start” on your Garmin some crisp April or October morning and then “stop” after 26.2. However, with the advent of social media, the recreational runner’s ability to broadcast their achievements to their circle of friends and acquaintances has increased a hundredfold. Twenty years ago, no one would dream of printing up flyers and posting them around their neighborhood to tell everyone about their latest race (much less their morning workout), or taking out an ad in the newspaper to congratulate themselves. However, that is a component of what we (yes, there is an “I” in “we”) do every time we post our race results, photos, or blog about a race. That’s not to say there aren’t modest reasons for writing about your own individual running, but I don’t want to get all defensive on you.

For cheaters, this self-indulgence is so addictive that they want to eat the dessert first. This is what happens when a recreational runner decides to cut a course to BQ. Let’s say you’ve told all of your friends that the Boston bombing has inspired you to start running, and that you’re going to run the Boston Marathon. Yay you! You dive in, posting your training runs, blogging about your latest race – accountability is good! You sign up for a marathon and start telling your circle that you’re going to do it, you’re going to BQ! Then, reality sets in. You figure out “what it takes” – the pace, the improvement that can’t be gained overnight. Uh-oh. Everyone you know is expecting you to qualify at that race coming up next week. What do you do? That depends on who you are. If you’re honest with yourself and others, you give it your best, and try again if you don’t succeed. If you’re a cheater, you start lining up your co-conspirators, or public transportation, or your Uber app.

I have personally witnessed a cheater in a marathon, at least that’s the conclusion I drew. I didn’t report the guy. I’ve only spoken about it to a few friends (guys, please don’t post any more details here!) I’ll omit most of the really descriptive details such as the race, but there are some parallels to recent events. (1) A person on the course caught my attention – they were attempting a pace beyond their fitness level (he was anaerobic, trust me) at a place in the race where you shouldn’t be. (2) Completely by chance, I saw that person cross the finish line later on, at a time inconsistent with my previous observation (and other factors). (3) It made such an impression that I vaguely noted his clock time, and curious (ok, incredulous), I found him in the finish line pictures. With that, I typed in a bib number for more pictures and splits, but he had no more pictures, and no chip results whatsoever. (4) It almost stopped there, but while reading an article about the race, I ran across considerable media attention focused on the person before the race centered around their first marathon. (5) With that, I also found some follow-up media attention where he claimed to have achieved his goal (finishing, not BQing). I think things just got out of hand for the guy, and one thing led to another, and before he knew it he was knee-deep. I suspect he eventually fessed up and a few follow-ups got canned.

So, solution time. Eventually the good folks at Garmin will innovate some GPS race bibs that RDs can buy for less than a dollar. Problem solved. Until then, we’ve got this: more timing mats and increased scrutiny on both ends of the Boston equation. Anyone who’s run more than a few timed races might raise an eyebrow upon learning that various Boston qualifying races have no checkpoints. In a perfect world where everyone is honest, and the data is just for you, that’s fine. However, we’re in an age where Boston matters to people, and it matters enough to some that they’re willing to cheat to get there. If Boston matters to you, it matters if the one man and the one woman who BQ’d but missed the cutoff this year by one person lost their spot to a cheater. So, for starters, a mat at the halfway point ought to be a minimum part of the “Boston Qualifier” course certification standard. The B.A.A. would have to mandate it, and there would be a hardware cost for RDs and/or race timing companies. I have no idea if the systems in use can be modified to add another mat or if that would require a complete system upgrade. There’s an alternative though. At smaller races, which have fewer resources to devote to timing tech, all it takes is a pair of people to call out and record bibs and splits at halfway (or better, some undisclosed location not known pre-race). That’s what they do at the Heart of America Marathon (good job, guys!) The second half of this equation is what’s done with that information after it’s collected. At the St. Louis race, they investigated and DQ’d the BQ. However, as I recall she had finished in the top ten the previous year, and wasn’t DQ’d that year. I don’t think she finished in the money, although she might have collected an AG prize of some sort. Personally, I don’t expect the RD to scrutinize every participant with a missing split. I’ve read that those chips in the bibs and the shoe tags work to a 99.xx%+ efficiency ratio, so perhaps just a few people in a race of thousands (if even that many) are going to be missing a mat split time. Anything man-made can fail though, so of course the chip, the mat, or the transfer of that data can all fail. Imagine how crushing it would be to BQ and be missing a split if that rendered your BQ ineligible! The final piece of the puzzle is the B.A.A. I can’t say enough good things about the race they put on and their desire to preserve its integrity and tradition. I don’t know what their review process is, but I hope they have implemented or are considering increased scrutiny such as checking submitted times for the presence of splits, and giving runners an opportunity to submit supporting information (e.g. race photos, GPS data) if they’re absent.

Pumpkin eaters, get out of my sport!



Boston 2015 – Colder! Wetter! Windier! Faster?

This year I shaved five minutes off last year’s Boston Marathon debut. Three reasons. Number one: preparation. Number two: weather conditions. Number three: course familiarity.

The race went better than I could have possibly imagined beforehand. The results have me looking forward optimistically to the Hospital Hill Run (our big Half Marathon here in town) and a fall marathon (or two…). The bogeys: sub 1:30 and sub 3:00.

Writers note: this is my first blog post dictating using Dragon Naturally Speaking. Conclusions: it’s a lot harder to be concise when you are babbling into a recorder. It is a lot faster though! I mostly dictated this in my car over lunch while running an errand. On the other hand, I really like to talk about Boston, so perhaps that’s part of the problem.

The first of these, preparation. I put good effort into my training over the winter and it paid off. Coach Kyle meted out a training plan that was both challenging and attainable. The past four months included a mix of long runs, tempo runs, and recovery runs, with strength training sprinkled in (body weight stuff). It’s especially motivational to nail a key workout, and it’s fairly easy to identify them. When you find yourself doing 1 mile repeats in the mid 6s, you know that’s probably a key workout! You know good things are in store when you’re hitting your target paces, which are calculated to be within your capabilities but still provide a challenge. Also, winter training can be very difficult but the weather was not quite as bad as it was last year. I found myself running inside several times in February when I was trying to avoid some ice and snow on the sidewalks as well as some cold rain. I recall one Saturday when I was trying to get in a long run and it seemed like there was no way I was going to get the miles in. It was cold and raining, I’m pretty sure it was in the 30s. I think I kept hoping it would end before I finally gave up and headed to the community center for a combination of the treadmill and their indoor track. However, I had failed to notice that they closed fairly early (5 PM) and about an hour into my three hour run, I found that out. So, I went next to the “Great” Mall of the Great Plains. I tried to run laps indoors in this nearly-deserted mall. I got about 45 minutes in, but then a very nice older security guard came up to me and told me that I couldn’t run in there. If I was the property manager I wouldn’t have let me run in there either, but it was worth a try. I felt like I needed a “Skateboarding is not a crime” T-shirt! The mall was a mess, the roof was leaking in several places with buckets sitting on the floor and just flat out wet spots on the carpet. Not a week after I was there, a press release announced that the mall would be closing for good in the coming months. Suffice it to say, that was not very surprising to me, At any rate, I headed home and tried to finish up on our treadmill, which doesn’t like me (it works for my wife, but I am considerably heavier). The belt started slipping right away so I gave up, put on my rain gear, and headed outside for the last hour+. Mission accomplished!

Second reason: weather conditions. Coming into race day, weather forecast did not look very good and that turned out to be the case. When John and I got on the buses a little before 7am it wasn’t raining yet.

However, the first downpour of the day started soon after we got inside the tents at the athletes’ village. Fortunately there was room for everybody to get inside. Eventually, the rain from this first band of showers ended and we exited the tent and lined up in the corrals. The beginning of the race was dry and the rain held off for the first 6 miles or so. However, after that it started up again and eventually it rained hard enough to totally soak my clothing. I was dressed in tech shorts, tech T-shirt, wool Icebreaker socks, wool Icebreaker liner gloves, and Skora TEMPOs. For my review of the TEMPO click here.


I also slathered Alba Unpetroleum jelly all over my legs (and a few other places). Two benefits in the rain: warmth and chafing prevention. I brought a waterproof breathable shell tied around my waist to the starting line thinking I would have to put it on at some point. I had decided that my rule of thumb (pun intended) was going to be: once my hands got cold I would put it on. This shell can feel like putting on a sauna suit to drop weight for wrestling, or so I’m told, I was never a high school wrestler. So, I was trying to keep it off as long as possible. While of course I didn’t want to get hypothermia, I’d rather not be too hot either. So the rain came down and then eventually stopped again after a few miles and the wind picked up. A headwind is not ideal, but it did dry out my clothes, kind of, and we had a few dry miles. Later, it started raining again and the last third of the race was in a pretty steadily increasing rain. Temperatures started in the 40s and I doubt if they ever exceeded the 50 degree mark during the race. I never did put the jacket on because my hands never got cold. Unfortunately scores of others were not so lucky. On the way home, the RHSW and I ran into a lady who had to seek medical attention for hypothermia at about the 20 mile mark. She was so disappointed because the paramedics would not let her continue and ultimately she had to go to the hospital. When most people hear “rain!” they automatically assume that that’s a negative for racing. I’d say that the rain and the head wind were definitely not positives, but the cool temperatures were. Given the choice between: (1) last year, when temperatures rose into the upper 60s by the end of the race, with enough sun to give me a pretty decent sunburn; and (2) this year, with temperatures in the 40s, rain for most of the race, and a pretty strong headwind, I’ll still take this year any day. It was a thin line between hypothermia and being just barely warm enough. As I crossed the finish line, I slowed to a walk and was shivering and my teeth were chattering in less than a minute. I kept moving, putting on my waterproof breathable jacket while walking. Finally I got to the space blankets, which helped. I moved as quickly as I could to the gear check tents and the brisk walk warmed me up a little bit. Nevertheless I didn’t waste any time lingering and headed back to my hotel for a nice hot shower soon as I met up with the RHSW.

Third reason: course familiarity. There’s really no substitute for having run a course before. When I’m going to race a course and really want to do well on it, especially locally, I have always taken advantage of the ability to do some training runs on the course. I’ve done this for the Kansas City Marathon, for Hospital Hill, for the Heart of America Marathon, and even for some shorter runs. Personal experience with the elevation changes and apexes is invaluable. Last year, I had never run Boston before. I did have a highly detailed book that a friend had given me, including pictures and descriptions of the entire course. It was extremely helpful, but again, not a substitute. Of course your brain can process far more information when you’re experiencing something than when you’re just reading about it. I could tell the difference that familiarity made from one year to the next as I ran. I had a pretty good recall of what was coming up next. This helped immensely, because not only could I plan for upcoming difficult sections and take advantage of easy sections, I was also constantly comparing and evaluating whether or not I could improve in a section from last year. There were places where I was holding off last year because I didn’t know what was coming up next, but when you know you’re coming to the end of a tough stretch you can push through those last few seconds or minutes. While I was able to push harder on so many sections of the course because of the lower temperatures, but the combination of course familiarity with better conditions helped me take advantage. Another thing that I thought was kind of a fun reminder of the course layout was a 3-D topographic model that they had at the RunBase on Boylston. I stopped in there the night before and the RHSW got a shot of it. It’s a really cool model…layers of plywood giving you a pretty good appreciation for how the hills on the course lay out.

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A further word about equipment. I ran this race in the Skora TEMPO. I’ve been running all of my long runs this training cycle in the TEMPO to evaluate the shoe in consideration for this race. I’m glad I decided to go with it. The thing I like about using this shoe for the marathon distance is that its elevated stack height and increased cushioning give me the ability to shift between a couple different landing zones. I typically land forefoot/midfoot. I find myself landing more towards the midfoot or a whole foot landing pattern with this shoe. I can tell from the wear pattern. I have noticed in all of my eleven marathons that shifting to a heel landing for as little as a couple hundred yards up to half a mile at some point during the last few miles helps out work out some of the discomfort that develops during a race, for instance, calf cramping. However, probably due to the cool conditions, I didn’t experience any cramping during this race.

Nutritionally, I followed my go-to protocol of the Western Australian carb loading method. Read my post about that here. I consumed the carb loading “elixir” all day long on Sunday after doing the shakeout/priming run with Jeremy and Nathan, fellow Skora Ambassadors. Nathan did the protocol as well. We saw Desi Linden (nee Davila) as we were running West along the Charles River. She makes it look easy, and she had a great race the next day. In our defense, we were in the middle of our warm-up miles. After our warm-up, it was interesting to see how much faster Nathan and Jeremy are than me. Nathan has 10 years on me and Jeremy has five (I’m counting backwards by the way, they’re younger!). Nathan pulled into the lead and Jeremy was pretty far ahead of me as well. I actually forgot to look and see when we started the hard running, but I was able to discern when they picked up the pace for the last 30 second all-out sprint so I followed suit and sure enough they stopped, which helped me figure out when to stop. Following this, I had a small low residue breakfast of scrambled eggs and a couple pieces of bacon. I had a late lunch consisting solely of a burger with cheese (no bun). I also had some candy to break up the monotony of the carb loading drink. On race morning, I finished off the carb loading drink, met John for a breakfast and had three fried eggs and some coffee. While were while riding the bus to the athletes village, I consumed most of the EFS gel that I had brought with me, about 400 cal worth, by sipping it slowly. At the athletes’ village, I had some coffee, some Clif shot blocks (not bad – they seemed innocuous enough to break the nothing new on race day rule), and a Gatorade carb energy drink to top off the tank. While not directly relevant to racing nutrition, when in Boston, make sure you try the claimed “original” Boston Cream Pie at Parker’s in the Omni! I had some Saturday and Monday, so still just one gluten cheat day per week.

My pacing strategy was better this year too. While it wasn’t all that bad last year, I seem to finally be making the transition to a negative split strategy under Kyle’s tutelage. Last year, before I started working with Kyle, I managed to stay fairly consistent over the course of the race. If I recall, none of my splits had anything other than a seven in front of them. However, the first few miles were probably a little too fast, then the Newton Hills slowed my pace. I had a few slow miles in the last 5 miles coming into downtown that probably could’ve been faster if I had paced better before, and they were starting to creep up towards the eight minute mark. This year however, I was remarkably consistent. My strategy was to hold off to around the 7:25 mark for the first 5 miles and then start pushing up the pace to goal pace of 7:15 as soon as I got past that five-mile mark. I was successful at doing this, and while pretty much everyone is going to fall off in the Newton Hills, I ran really strong through the hills. Thanks to my course familiarity, I was really able to put the hammer down as I came to the top at Boston College knowing that everything was downhill from there. They have a giant inflatable gateway at the top of the Newton Hills on the right that let you know that you’re done. And you really are – at that point the course gets a lot easier, coming into downtown it’s pretty much downhill or flat. I ran almost exactly even splits – maybe a little faster in the first half, but less than a minute.

I think I may have enjoyed myself even more this year than I did last year. I just felt so great during the entire race. It was amazing how the crowds came out even with the rain coming down. I try to make a point of high-fiving the little kids who have their hands out especially in the early sections of the course where there are more of them. Having the crowd support really helps in later miles, and I found that whenever I felt my pace was starting to flag a little bit it really helped to head over to the side of the road and pick up a boost of adrenaline with a few high fives. I never felt like I hit the wall. At Boston, the wall should be coming somewhere in or just after the Newton hills, but there was no perceptible change for me in energy level. Perhaps that’s because of the adrenaline of almost being done coupled with the crowd support and the knowledge that it’s all downhill during those last few miles. I’ve never felt better after crossing the finish line. I actually felt so fresh after crossing the finish line that I felt like I could have run some more. I try to leave it all out there, and while I ran the last mile hard and especially Boylston, I still felt like there was something left in the tank. I have to admit that I didn’t suffer enough to find out if I had a PR in me on Monday. My result was my second fastest (3:11:25). Before the race I would have thought that impossible. Now I have to wonder if I had pushed a little harder, might it have been there? However, you just can’t know how your body is going to react on a cold day.

Boylston! The home stretch:

027 028 029 030 031

I guess it’s kind of hard to complain about someone who is willing to wave a pom-pon for hours at a time…

032 033 034 035


035 036 037 038

Still closer…

039 040 041 042

Almost even with the RHSW:

043 044 045 046


046 047 048 049

Last two:

050 051

I recovered really well afterwards as well. I think that’s because there was no dehydration thanks to the cool temperatures. I didn’t really have to do much more than take a swallow or two of Gatorade at maybe 10 aid stations or less. After the race and a shower, it really helps that the RHSW and I walked back down to Boylston to grab a snack before we met up with John and his family for dinner. It kept me from stiffening up. In fact, a lady who was hobbling after finishing the race even remarked how it was unfair that I was walking normally.
Running is also about the connections with people that you make over the years and this year’s Boston was special in that regard. I ran the race again with my good friend and neighbor, John. He had his immediate family and his extended family there to watch him race. This year we got to ride the bus to Hopkinton together. I also got to meet two fellow Skora Ambassadors, Jeremy and Nathan, and Brian, a Skora employee who coordinates the program at dinner Saturday night.


Ok, there was a lot of shoe talk, to the chagrin of the spouses. It was just great to meet these other guys who share my perspective on running footwear and training. We all run in Skora shoes, and we’re all coached by Kyle, so that probably explains why we all ran so well! Nathan obliterated his goal of 2:50 by accelerating through the second half of the course. Jeremy PR’d at just over the three hour mark. Congratulations to both of those guys!

Also, I’m not really sure if this counts as a connection, but I was an elite magnet. I ran into Meb trying to sneak in the side door at the expo (he was sneaking, not me). I instantly recognized him, as did a few others. He graciously took a group picture, and I shook his hand. I was so star struck I couldn’t even think of anything to say. I wish I’d had a chance to gather my thoughts!

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Here’s a couple of me and the RHSW on the way back from the expo, in front of a really gnarly tree on Boston Common:

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I’m awkwardly trying to a) not obscure the cool part of the tree; and b) make contact with the RHSW.

The final results:


Name Kardis, Theodore (USA)
age group Male 40-44
bib number 7265
State/ Province KS
biography n.a.
My Runner Add runner to 'My Runners'


place (M/W) 4469
place (ag) 816
place (total) 4931
time total (net) 03:11:25
time total (gun) 03:16:36

race state

race state finished
last split Finish Net


Split time of day time diff min/mile miles/h
5K 10:27:58AM 00:22:45 22:45 07:20 8.20
10K 10:50:51AM 00:45:38 22:53 07:22 8.15
15K 11:13:20AM 01:08:07 22:29 07:15 8.29
20K 11:35:45AM 01:30:33 22:26 07:14 8.31
HALF 11:40:39AM 01:35:27 04:54 07:12 8.34
25K 11:58:12AM 01:52:59 17:32 07:14 8.30
30K 12:21:07PM 02:15:54 22:55 07:23 8.14
35K 12:44:13PM 02:39:00 23:06 07:26 8.07
40K 01:06:45PM 03:01:32 22:32 07:16 8.27
Finish Net 01:16:37PM 03:11:25 09:53 07:15 8.29

I love Boston, its marathon, and its people. I’ve already qualified for 2016, and I’ll be back if at all possible!

The Black Arrow: Skora TEMPO shoe review @skorarunning

Running shoes are like different arrows in the hunter’s quiver. A good bow-hunter will match the arrow to their bow, their ability, and their objective. There are many variables, but the point is that there is an option that is preferred to all others for a given task – and it may be different for each individual.

With the addition of the all-new TEMPO to its line-up, Skora adds a significant new arrow to the runner’s quiver. I’m letting my geek bleed through a bit – Tolkien fans will understand the reference, but I won’t strain the analogy. TEMPO is both more and less shoe than Skora’s other models in certain respects, but the important thing is that it’s just a little bit different. The TEMPO remains true to Skora’s core mission of zero-drop, flexible, anatomically fitted shoes for runners who want something in between them in the road, but don’t want to sacrifice a connection to the ground with an inch of marshmallows either.

Right out of the box, you can see that the TEMPO is all-new:


The first thing that struck me was that the shoe was incredibly light. Second, the one-piece upper is so diaphanous you actually have to be careful about your sock choice if you want to avoid changing the look of the shoe (white/light is best, I think). For instance, here’s what happened when I paired up some two-tone socks with dark toe-boxes:


Unless all your running socks have polka dots on them, and you don’t want anyone to know, it’s not a problem. Quite the contrary. The see-through nature of the upper means it’s really breezy too. While I received the shoe in winter, I mitigated the cold with some wool socks. However, now we’re into the 9 months of the year where this breathability is a real plus.

After my first trial run in them, I immediately could tell that I tend to land farther back in this shoe than any other Skora shoe I’ve run in. The contact patch of the shoe seems flatter to me overall. You can see where the bright green area in the midfoot is dirty from ground contact:


I also found the shoe to have more arch support than Skora’s other models. While the FIT is my personal Skora Goldilocks shoe, the prospect of a shoe with a little more arch support is a plus for many. As I write this, some 200 miles after my first run in them, including about seven long runs around the 20 mile mark, while I can perceive the difference, it’s not a negative. The additional cushioning makes TEMPO a great distance shoe for pavement, which is the surface I log most of my long runs on.

While Imelda Marcos’ 3,000 shoe collection is nothing to aspire to, there are some good reasons to have some variety in your running shoe lineup. If you run every day, you ought to have at least two pairs of running shoes, to give them a chance to fully air dry before you wear them again. Supposedly, this will make a pair last longer than if you just wear one pair over and over again and they won’t stink. Also, more color coordination options! More fundamentally though, I think running in more than one type of shoe (as opposed to just two different pairs of the same model) has some advantages as well. I’m not going to make any crazy claims about injury prevention and I don’t have a degree in biomechanics, but it seems to me that the same wisdom that suggests you should vary your running surfaces applies here as well. You don’t want to run every day on a treadmill, or on pavement. Throw in a crushed gravel trail, some dirt single-track, a cushioned jogging trail. Even if you’re stuck on pavement, you can choose flat courses or hills. I try to mix up my shoes as well – some days I’ll pick a lighter, less cushioned shoe like the PHASE if I’m going to be on a cushioned surface already, like the track. Pavement runs mean more a more cushioned shoe like the FIT or now, the TEMPO. There are many reasons to have many shoes, but the best reason is to have a shoe that you feel is ideally suited to a specific purpose.

Skora’s line-up now includes a combination of different outsoles, insoles, and uppers that lets you find a shoe that’s well-suited to your personal preference. In this spectrum, the TEMPO is Skora’s most cushioned shoe. While all Skoras are zero-drop, the stack height (how high your foot, in the shoe, is off the ground) of the TEMPO is higher: 22 mm (compared to the FIT at 16). It’s zero-drop, because both your heel and your forefoot are both 22 mm off the ground.

Here’s a visual comparison of the stack height of TEMPO and FIT:


You can also see that Skora uses their thickest, most cushioned insole in TEMPO – it appears to be the same thickness as the FIT insole:


The TEMPO has the same wonderful, roomy toe-box as other Skoras. I think this is an essential part of running shoe design, too often ignored by other companies.

I didn’t have any problems getting the shoe to fit me – it seems true to size, i.e., the size I measure at is the size I wear, and it fits well without slopping around on my foot. It’s not as snug as FIT, but the upper isn’t as stretchy as FIT’s. Asymmetrical laces adequately lock down the midfoot and heel.

Like I said, I’ve been really focusing on using this shoe for long runs, in anticipation of running Boston in it. I’ve had zero problems with it over 200+ miles and a half dozen 20 milers. The shoe is really holding up well. I don’t see any failure points developing on it anywhere, and wear is minimal. I’m guessing it will far exceed the 500 mile mark.

One of the things that appeals to me when considering the shoe as a marathon shoe is the variety of foot strike positions it accommodates. Since transitioning to barefoot and minimal shoes several years ago, I rarely heel strike. At faster paces, I’m towards the front of the midfoot, at slower paces it’s more of a whole foot/midfoot landing. In the marathon, no matter what you are wearing, you’re going to have some muscle fatigue at some point. I’ve run ten. In several of them, I’ve found that taking a break and doing a little bit of heel striking at some point after the twenty mile mark helps to work out some of the kinks so I can get back to my usual landing. The TEMPO makes this a little more comfortable than some other shoes. In fact, during a recent four mile race over really hilly pavement at a pretty fast pace, I was amazed to find myself naturally landing farther back on my foot than I expected – not quite a heel strike but close. I think a shoe that gives you some options in how you use it is a great arrow to have in the quiver. I probably wouldn’t recommend heel-striking in this shoe all the time, but that’s just me.

To sum up, I’m thrilled to have the TEMPO in my running “quiver.” It’s an arrow I’ll pull out over and over again. After Boston, I’ll update this post and let you know if it made me feel like Bard slaying Smaug!

To check out the new TEMPO – available today, April 6, 2015, just click through the banner on the right side of this page!

Objectivity statement: I’m a Skora Ambassador, as you may have noticed on this page. A pre-production TEMPO was provided to me free of charge. I like free shoes, but they don’t render me a mindless automaton. Skora doesn’t control my content, and I like to exercise my free will. If I like something, I’ll tell you. If I don’t like something, I’ll tell you that too. I’ve reviewed a lot of shoes I don’t like. I haven’t reviewed any Skoras I didn’t like, but I definitely have my preferences!