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By Wayne Joness with help from Coach Skip Stolley

Arrive early and warm-up well!  A rigorous warm-up is more important for a one mile race than any other road race distance you run.  Most runners use the first mile of a 5K or 10K to “settle in”, to get a feeling for their race pace. Then they wait until the last half of the race to dig-in and really challenge themselves to finish strong.  There is no time to do this in a mile race.  In your warm-up for a mile race, you need to cross-over into doing some fast anaerobic running.  Then, 10-minutes before race time, you need to do several strides of 60-100 meters at a faster pace than you will run during the race in order for the early pace to feel comfortable.  Be fully warmed up when you step up to the starting line!

Be prepared for a fast first quarter mile:  Whether you run 4:20 or 7:20 for the mile, the pace for your first quarter mile is going to be fast. If you have never run a road mile before, take your best 5K mile pace and subtract :30 seconds to approximate your mile goal time.  For example, if you run a 5K in 21:45, your pace is around 7:00 per mile.  Therefore, for a road mile, you should aim for a time of 6:30 or faster.  In this example, the first timing clock at the ¼ mile mark should display around 1:38.

Halfway there – the half mile mark:  The most critical portion of the mile is between the half-mile and the three-quarter mile mark.  If you simply maintain your effort, you will find that you are actually slowing down in this third segment of the race. As you approach the half mile timing clock, you will be feeling tired, but should be inspired by the fact that you are halfway to the finish of your best mile run ever.  If you are near your goal time (for a 6:30 mile, an even pace would be 3:15), stay in the moment and hang in there.  Concentrate on keeping your leg turnover consistent. The end is too far off to start worrying about your finish.

Three-quarter mile mark:  The end is in sight!  Even if you are running on fumes, you have less than 100-seconds of running left before you cross the finish line.  You should be able to see the finish line at this point.  Remember that kick you had when running your best 10K?  Zero-in on the runners in front of you and try to pass as many of them as possible in the last 1/4 mile.  Focus in on the finish line clock and listen to the crowds cheering.  Consider Roger Bannister’s battle to break the 4:00 mile…something that was believed to be unattainable in 1954!  It was his sheer will of spirit and determination that carried him across the finish line in 3:59.4.  That same fire resides somewhere inside you too!  And today is the day for you to run your best mile ever!

Post-run cool down:  After the satisfaction of this all-out running, you need to give your heart rate, respiration, and body temperature a chance to gradually return to normal!   As soon as possible, begin to do some easy jogging.  Let your heart rate slowly return to normal. Afterwards, do some light stretching.  (You’ll be happy you did tomorrow.)  The crazy thing about running a road mile is this: when you cross the finish line you will believe that you couldn’t have run one stride further or one second faster.   But a half an hour later, you will probably want to run it again to see if you could faster! Regardless, it will be better for you to rehydrate and enjoy watching the other runners tackle the unique challenge of running a road mile.

As a part of promoting the 2011 USATF Southern California Road Mile Championships, I had a chance to meet up with some of the running groups in the greater Irvine/Orange County area. Last week was a double header, with the Laguna Hills chapter of A Snail’s Pace Running Club meeting on Wednesday, August 3, and the South Coast Road Runners meeting on Thursday, August 4.

Runners meeting at A Snail’s Pace running shop in Laguna Hills.

I wayyyy underestimated the traffic on the 405 as I headed south on Wednesday. After one hour in my car, I had only traveled 6 miles. This is the point when every runner thinks, even on my worst day, I could be running faster than my car is moving right now! I missed the start of the Snail’s Pace run, but followed the directions to head out behind the store, and before I knew it I was on the Aliso Creek Bikeway. This beautiful bikepath takes us by Clarington Park to Aliso Park. I started to see runners returning from their run, and soon ran into Bob Morris, manager of A Snail’s Pace Running Shop in Laguna Hills. Bob and I headed back to the store, where I got a chance to talk to New Balance rep Monica. Much to my surprise, I also had the opportunity to visit with Rebecca Trahan. Rebecca has been kind enough to volunteer at many of the Road Running Championships races this year. I asked if she knew Bob Morris, and it turns out that Bob is one of her students in her Monday night yoga class! Thanks again for the help Rebecca!

Rebecca Trahan (left) and Bob Morris (right)

After enjoying some mix1 recovery shakes (chocolate) we headed over to the monthly meeting of the Laguna Hills chapter, at Antonucci’s Restaurant. We arrived to find plenty of pizza waiting for us, and I had a chance to listen in on ASPRC plans for upcoming races and social events. This club has been around since 1979, and it is easy to see why. They keep an interesting and exciting schedule of events for their members, and they are great folks to run with.

Pizza and Birthday cake at Antonucci’s Restaurant, Mission Viejo.

Thursday I allowed extra time for my drive, and got the chance to see mix1 field marketing specialist Natalie Gatrell at the Peters Canyon run before meeting with the South Coast Road Runners at Heritage Park in Irvine. Natalie provided some extra mix1 for the SRCC Thursday run. I again joined Bob Morris for the run, and this time we headed away from Heritage Park, jumping onto the Walnut Trail. Like Wednesday night’s run, I was impressed with the ready availability of paths and trails for running in Orange County. When we hit our 2.5 mile turnaround, I noticed we were just across the street from the El Toro Airfield, site of the Road Mile Championships!

South Coast Road Runners August meeting, Grand Prix genius Mike Friedl (front row, far right)

I added the mix1 recovery drink to the well-stocked supplies for post-run refueling. In addition to Gatorade and water we had fresh, warm, home-made cookies! Wow! Then we headed to a large meeting room in the Heritage Park facility. A SCRR meeting is full of current running events: the meeting starts with a run-down of the current leaders in the SCRR running Grand Prix, plus notes on the social calendar, announcement of the runner/member of the month, and more. HINT: hosting a great BBQ can lead to being a runner-of-the-month! After I spoke about the Road Mile, there was a vote for the October SCRR road race, and the winner was the Long Beach Marathon/Half-Marathon/5K. Great choice! The Long Beach 1/2 Marathon is the 2011 USATF Southern California 1/2 Marathon Championships race! SCRR members can participate in any of these Long Beach races, and have their age-graded scores added to the Grand Prix. If this sounds familiar, the USATF Southern California Grand Prix is based on the SCRR Grand Prix, with much help provided by Mike Friedl. As a thanks for their help, Bob Morris, Mike Friedl and Quang Pham received USATF National Team hats, though Quang Pham was not on hand Thursday night.

The ubiquitous Bob Morris wearing a USATF National Team Hat, courtesy USATF

The post-meeting feast was at Lampost Pizza, with plenty of salad, pizza and beer for everyone! Dave Parsel  modeled his fashionable USATF Cross Country Championships t-shirt from February of this year, and John Gardiner and Brad Wobig were wearing their USATF Road Mile Championship T-shirts as well.

Dave Parsel styling the 2011 USA Cross Country Championships T-shirt

I really had a great time this week, and look forward to meeting with the Fountain Valley Chapter of A Snail’s Pace Running Club on August 10! Thanks to everyone for the great hospitality!

John Gardiner replenishes essential carbohydrates at Lampost Pizza, Irvine CA.

“A Runner’s Circle” – the very name of this Los Feliz/Glendale running store suggests a different philosophy towards running. “A runner’s circle,” calls to mind a gathering a friends, a meeting of folks who just share a common passion for running. Owner Joe Matias has built his successful business around the idea of simply helping people to share the joy of running. I made a trip last week to visit ARC on the occasion of their annual election of ARC club officers.

ARC officer elections, July 21, 2011

I was looking forward to stopping by for several reasons: it is hard to find a shoe store more supportive of USATF. The first ARC running singlet I saw was worn by Tove Berg, an elite runner sponsored by ARC. Berg battled through torrential downpours at the 2008 Dana Point Turkey Trot to win the USATF Southern California 10K Championships title in 35:49. But she was just part of the USATF affiliated ARC running team. ARC requires all the pace leaders of their very popular Thursday fun runs to be members of USATF, and regularly stresses the importance of being a USATF member.

ARC President Tricia Dunn

The Thursday fun runs offer several options to runners. My knee had developed a slight twinge since I added in a second track workout a few weeks ago, so I was looking forward to the 5 mile trail run on paths that cross through Griffith Park, adjacent to the ARC store. There is also a 3 mile run, and I just learned that there is a super challenging 8 mile run that charges up some of the steepest hills in the park.

ARC Coach Gerard Deegan

My knee enjoyed the relief from the streets of Culver City, and I had a chance to talk with ARC pace leader Heather Heath. In addition to leading the 8 – 9 mile pace group, Heather is also the founder of Green Running Events, an organization that puts on eco-friendly races. Last year Heather organized the Elysian Park Eco Trail Run which was part of the 2010 USATF Southern California Cross Country Grand Prix. The Eco Trail Run received generous support from ARC. Following the success of last years race, the Eco Trail Run will be held on October 22, with a new and improved course. Other ARC sponsored events include the upcoming 38th Annual Bellarmine-Griffith Park Invitational cross country race to held on September 24, 2011.

ARC Owner Joe Matias and me (Wayne Joness)

Following our run we enjoyed plenty of refreshments, fresh fruit and snacks, then ARC held their elections. Perhaps it was the sound of Coach Deegan’s Irish brogue, but it was hard not to be moved when he addressed the crowd and reminded everyone to “Take pride in your club.” Coach Deegan stressed that every runner was important, and that every runner, regardless of their finishing time, contributed to the success of the club. I always enjoy talking to coach Deegan, a world-class duathlete, who stresses the value of club competition. And club competition is a big part of the Road Running Grand Prix. I noticed in attendance were members of USATF club Gritty City Track Club, John Burgos and Choy Bacor. The Gritty City Track Club is working their way up the club scoring by consistently participating in races.

USATF Club Certificate hangs proudly on the store wall!

All too soon it was time to head back to Culver City, but I again have to thank Joe Matias and his great crew at A Runner’s Circle for supporting USATF, and the sport we all love so much: running!

Training for the 2011 Long Beach International City Bank Marathon & Half Marathon kicked into high gear on Saturday, June 18, 2011. Runners from around the south land arrived in beautiful Whaley Park (5620 Atherton Street) in Long Beach to participate in a unique training program conducted by Run Racing to train runners for the half and full Long Beach Marathon.

Run Racing coach Jacob (left) and runner Brian (right)

I had the chance to meet up with group for a amiable run around the scenic tree lined streets of Long Beach. Since the program is just starting, the run consisted of a 3.5 or 4.5 mile loop around the California State University Long Beach campus.

Run Racing coaches leading runners in streches before running.

As one would expect, the CSULB campus boulevards are wide and very runner friendly. But there is another reason for familiarizing runners with the Long Beach campus: mile 17 through mile 20 of the full Long Beach Marathon run this same training course. Just when runners typically feel the wind slipping from their sails, they will hit the welcoming campus streets, site of their Saturday workouts. This builds positive associations in the runner’s mind, and helps to pull them through to mile 20, where the rest of the marathon is only a 10K run away! And on race day, there is the added motivation of cheering Cal State students!

Run Racing coaches Jake (left) and Jacob (right)

On Saturday I met Run Racing coaches Jacob and Jake. Jake was politely dismissive of his own running talent, modestly acknowledging a recent 2:53 marathon finish and 1:15 half marathon run. Obviously experienced in the marathon, the coaches (which included Run Racing race director Jason Bruton) lead the runners through an extensive series of warm-ups before hitting the streets.

Running on the California State University Long Beach campus.

I opted for the 4.5 mile loop, and found myself running with Brian. My Saturday run with Brian perfectly illustrates why training with a group brings the kind of results it is almost impossible to achieve with solo running. Between breathing hard, I had to remark to Brian that his pace was, honestly, a little harder than what I usually run. Still, with my USATF t-shirt on, I felt I had to make an effort to hang with Brian for at least a mile. In the end, Brian and I traded the lead a few times. When we checked our pace, I discovered the last two miles were right around a 7:00 minute pace. Not bad! Left to my own, I’m sure I would have been happy with a 8:00 pace, but that’s the great thing about training with a group. You can find a partner to challenge yourself and the motivation to push harder than your solo running comfort level.

Run Racing pace leader wins a USATF Road Mile Championships t-shirt!

It is not too late to jump into the Long Beach Marathon Training Program. Contact Jason Bruton for registration questions: [email protected]. The program costs $175, and includes entry into the Long Beach Full or Half Marathon, plus you get other cool training gear: workout bag, T-shirt, etc. And remember, the Long Beach International City Bank Half Marathon is the USATF Southern California 2011 Half Marathon Championships race. USATF will have additional medals in 13 age-group categories, three-deep for our USATF members, plus additional prizes. I am already registered, and hope to see you at the starting line on Sunday, October 9!

Enjoying some post-run refreshments in Whaley Park, Long Beach, CA.

Sunday, June 19, 2011
Wayne Joness
Open Athletics, Long Distance Running Chair