Stop following the crowd.  You’re such a follower.  Weave through the crowd and be your own runner.  We’ve all been in tight races before when we have to dodge other runners to run the pace we want.  The shorter the race, the more important a good start is, so use these tips to ensure you don’t have to alter your stride for anyone.  I alter my stride for no one…except roots, rocks, curbs, potholes….

Early Arrival: Arrive at the start line early to get a good spot.  Even in races with corrals it can be imperative to be at the beginning of the corral.  A typical 10K can have a corral with a range of 36 to 42 minute runners, a whole minute a mile difference between the top runner and the 41:59 qualifying runner.  Make sure you position yourself in the right spot of your corral.  Cows know how to do it, so why can’t we runners figure it out?

Size it up: If you are in a smaller race without corrals you want to make sure you are starting around runners of the same ability.  Size up your competition.  Look for a grouping of people who match your age and sex.  Then look at what the other runners are wearing.  If you are wearing basketball shorts and everyone around you has on short running shorts then you are probably in the wrong group.  Or have really embarrassing looking thighs.

Be a FrontRunner: If you know you will be one of the top runners in the race then don’t worry about getting to the start early or sizing anyone up.  You’re better than everyone.  Just do your stretches, move toward the start line, and begin doing your strides to loosen up.  When it’s almost race time and other racers are lining up, just squeeze yourself in the front.  If you say “excuse me” you can do anything you want.  Just act like you’re the fastest guy or girl out there.  Run with swag.

Look in Front of You: If you find yourself in a tight start and a need to weave through the crowd always be looking 10 to 20 feet in front of yourself.  Plan your next move and execute it.

Run Sideways: One of the best ways to maneuver your body through a crowd is to move your shoulders perpendicular to your waist to get around someone.  I use this move so often in running that I use it in everyday life too.  It allows me to walk on the sidewalks a couple of MPH faster than everyone else.

Run on the Sidewalk: In very large races where you are stuck behind slower runners it is perfectly fine to run on the sidewalk.  You are probably using more energy than the other runners and traveling the same distance so it’s not cheating.  I once ran the first 3 miles of a half marathon on the sidewalk because of a late start due to bathroom issues.  I judge a race by how accessible and how long the bathrooms are.  I know what’s important to me.  Georiga ING:  Fail.

Run Alone: Race yourself.  Then no one will be in your way and you win everytime!

Since I’ve been telling you about all these great races to run lately I figured it was time to give out some motivation to run those races.  Participating in races is fun no matter what your skill level is.  The thing I like the most about racing is that it allows you to compete, but at your own level with low stakes.  You can choose between competing against yourself, other runners, or just the course.

We don’t get a chance to compete like this anywhere else in our everyday lives.  In your job you are often competing against other people in your company and with other companies but this competition is too high stakes to be enjoyable.  When you compete with others in your company and you win, your peer is the loser.  When you are the loser…well, you’re the loser.  When competing against other companies there is a lot of money and people involved.  Losing this competition can be catastrophic.  Sometimes your relationships with family or friends can seem like a competition.  If they are, someone’s feelings are going to be hurt, making everyone a loser.  Not a safe place to compete.  There are many other forms of competition in our everyday lives, but running races is the safest and most satisfying way.  Even more satisfying than competitive eating!

Another aspect of of racing I like is that it is all on you.  I’m selfish.  The point is, you are racing against yourself (unless you are a professional).  This is why it doesn’t matter what your skill level is.  You are trying to beat yourself and see how fast you can push your body.  There are no other people responsible for how well you do in a race.  This takes mental toughness and inner strength.  You have to believe and be confident in yourself.  Everyone could use more confidence.  Except me of course, I’m already borderline cocky.

Run one of these great races and beat yourself!

Both of my parents were very active in supporting my running in High School, traveling to any meets within an hour from our house, no matter what day of the week they were; however, my father showed his support the most.  Before the race he would scope out the race course to find the best places to watch and cheer.  My dad would say things like, “He’s dying in front of you.  Go get him.  He has nothing left!”  Thank you Dad but I think my teammates eventually got tired of being told, “You’re dying.  You’ve got nothing left!”

So what should you say to a runner to get them motivated?  Everyone agrees that we run faster when someone is cheering for us but does it matter what they are saying?  Maybe we just run faster because we know someone is watching us.  One fact is for sure though, cheering on runners helps them run faster.  Here are a couple of tips on how to encourage and not discourage…Dad:

1. Move: Be like my father and map out the course ahead of time.  See if there are ways you can cheer the runner at multiple locations on the course.  They will appreciate it and it will give them motivation at different stages of race.  Sure, sitting in a lawn chair with a cooler of beer next to you, waiting for your wife to run by is fine support, but you’d be better of being acting like her sports bra; supporting her throughout the race!

2. Don’t Lie About What the Runner Does Know: This is a good way to go about everyday life but it also translates on cheering at the race.  No one wants to hear, “You’re almost there!” or “Not much farther!”  The racer has been running and is paying attention.  They know how much farther it is.  You opinion of the distance to finish based on you standing in one place on the course is not expert information.  Instead be generic like, “Push it!” or “You’ve got it!”

3. Lie About What the Runner Doesn’t Know: If you must lie, do it about something the runner doesn’t know about.  For example, how the other runners are feeling in front on them.  If you are cheering a competitive runner it is fine to tell them the runner in front of them is tired; however, this tactic is tricky and must be used with caution.  First off, you don’t want to yell it and risk the runners ahead hearing your encouragement.  This may motivate them to run faster.  Also, don’t say another runner looks tired if they aren’t.  This is a judgment call and 9 our of 10 times all of the other runners are tired; however, there are the times that the runner ahead is saving for a strong finish.  If your runner hears this and tries to stay with the faster runner they may run at too quick of a pace.  Overall, just allude to how other runners are feeling.  This will help your runner focus on how others are feeling instead of themselves.  It’s 100% mental on race day.

4. Make Noise: If you don’t know what to say then make some noise!  Runners love just hearing that people are watching them and enjoying themselves.  Be creative.  Bring noise makers.  Bring a drum or maraca.  Any noise is good.  It lets the runners know that you are behind them.  Most runners get their motivation more from the crowd than specific people cheering for them.  So make as much noise as you can for all the runners….then be dead silent when the runners in front of your runner.

5.  Cheer For Runners You Don’t Know: Every runner likes it when someone is specifically cheering for them.  If you are creative, you can cheer for specific runners without knowing their names.  Note:  Do not yell out a runners’ race number, no one memorizes it; unless it is double digits.  Cheer for the runner in the bright green shorts by saying, “Go green short guy!  You’re like a frog!  Leaping toward the finish line!”  Be creative and let the other runners know that you notice them and what they’re doing; you dig it.  Anything positive will help.  On a cold morning describe beaches and tell the runners, “It’s so hot out here.”  Strip down to your swimsuit for full effect.  This will at least make the runners laugh.  Laughing is always positive.  That’s why you read this Serious Running Blog:  Running Down A Dream.

Seriously though, we runners appreciate everyone who supports us in what we are doing.  Without the support of others we can’t accomplish our goals.  So it’s really like both of our goals…but we’ll just keep the trophies at my house.

I  am currently conducting an experiment; the effects of abstaining from alcohol for at least 30 days.  I am about 10 days into it now and I honestly haven’t felt much of a difference.  The hypothesis which I was hoping would be correct is that I become more productive.  I haven’t noticed my productivity per hour increase but I have been able to accomplish more in the time after social events.  For instance, right now I’m up early in the morning writing this blog.  Don’t you like me better when I’m “off the wagon”…or is it “on the wagon?”

Since this is a running blog, I want to explore further how my non-alcohol intake effects my running.  I have always been a proponent of drinking a beer or two the night before a long distance race.  I run so much I feel like I can not get enough carbohydrates by eating alone; unless I eat like six meals a day or something.  Drinking is a fun way for me to intake a good bit of carbs without getting full.  Plus it sounds cool when you are drinking to tell people you are going to run 10 miles the next day.  It’s all about being cool isn’t it?  I don’t even like the taste of alcohol, I just drink it because its cool to do.  Doesn’t everyone?

No matter what I do to sound cool, even moderate amounts of alcohol 24 hours prior to a race will have an impact on your run.  On the same token, not socializing and letting some steam out over a few drinks on a Friday or Saturday night can have negative effects on you too.  It’s all about balance.  The best thing is to do is be knowledgeable on what the alcohol you are intaking is doing to your body and your training.  You don’t have to change your lifestyle to be a serious runner, just change your style.  This will help you boss.

First and foremost, alcohol is a diuretic (it makes you urinate), which means it dehydrates you.  If you are going out drinking and need to run the next day then try to drink a water for every beer you drink.  Do not exceed one glass of water per alcoholic beverage.  The more liquids you intake the more you will push them through your body.  Try drinking a couple of glasses of water at the end of the night so your body hold on to it a little longer.

Alcohol also depletes your electrolytes (potassium and sodium).  So you need to replace those nutrients.  Before going to bed drink some orange juice for potassium and Gatorade for sodium.  Better yet, have a virgin bloody mary just before  bed.  With extra salt!

Also be aware that if you drink alcohol 24 hours before running your body has trouble regulating its temperature.  If it is cold out, your body will lose heat quicker.  If it is hot out, your body will not cool itself off quick enough.  Sorry, you lose either way.  Plus your body will sweat more than normal to try to cool itself down.  Yes, I agree it is good to sweat out the toxins but when your sweat smells like a bar its probably better to just go back to bed.  You’re not helping anyone.

Even though it may be 12 hours after you had your last drink of alcohol, your balance and coordination will still be off.  Don’t push yourself.  You did that last night with your 83 second keg stand.  Great job.  What an accomplishment.  You can keep running hung-over, just slow it down a bit.  You handle things better at a slow pace anyways.  Would you like me to type slower so you can understand Mr. Hung-Over Every Saturday Morning Guy?  Why do you have 3 middle names anyways?

Alcohol wrecks your sleep patterns.  I know, you sleep better after you’ve been drinking.  That’s not true.  Your body tosses and turns all night.  Wait until your honeymoon night when you share a bed with someone else for the first time ever.  Your brand new significant other will tell you, you’ve got the jimmy legs.  I’m also assuming here that you’ll be wasted on your honeymoon night.  Who gets married sober anyways?  As far as running a race, I’ve always felt it was the night before the night before’s sleep is what mattered the most.  Or maybe that was just something we said in high school cross-country so we could stay up late on overnight trips.

Lastly, drinking alcohol and running can lead to making some very bad decisions like sprinting 3 miles home from the bar, carbo loading at 3 in the morning at Taco Bell, or even streaking.  Come on.  We’re going through the quad!  To the gymnasium!  Just get in the car Frank.

So don’t give up drinking.  Give up drinking 48 hours before race day.  Also, give up on being a jackass.  Drink in moderation.  Understand the effects it will have on your work-out and try to mitigate them as much as possible.  Nobody is perfect, it’s how you manage your imperfections that sets you apart.

It’s race day and you’ve done all of your training, you’ve got your running shoes, the only thing left to do is wake-up, eat some breakfast, and push yourself to attain awesomeness status.  So what kind of food should eat the morning before the race to allow you to become awesome without making you feel like you have to throw up?  I personally have a difficult time determining how much food is enough to eat the morning before races.  I always push myself to the “I feel like I have to throw up” level so I usually don’t want anything in my stomach on race day; however, I need energy, especially for longer races.  Sometimes the less I have in my stomach the easier it is for me to feel like I have to throw up.  I’ve seen runners eat a full breakfast before a race and I’ve also seen runners forcing themselves to throw up at the starting line of a race.  Don’t make yourself throw up.  Even if you are trail running.  You’re already skinny.  You must be, you’re a runner.  So here are some universal tips that every type of runner should consider when eating breakfast the morning of race day:

Your objective on race day is to top-up on your liver glycogen stores, maintain blood sugar levels, and hydrate properly.  Too easy.  In order to do this you should eat foods that give you carbohydrates with a small amount of protein.  Some suggested combinations are raisins with honey, cereal with a banana and low-fat milk, two slices of toast with some orange juice, or a bagel with peanut butter.  As a side note, growing up in the South, the first time I ever saw someone eat a bagel was my Sophomore year of High School before a cross-country meet.  The first time I ever ate a bagel myself was my Senior year of High School when I was working at a grocery store stocking cream cheese and decided to buy some bagels.  They were pretty good but I thought my father was going to kick me out of the house when he saw me walk through the door with a bag of bagels.  He usually eats fried peach pies for breakfast.  My mom bought him fried blueberry pies because they were “healthier.”  I’m serious.

If you have a weak stomach on race day then you should at the very least drink a sports drink or a sports meal replacement to get the nutrients you need.  You know your body needs some energy during the race.  If you have had a problem with having food in your stomach during a race then try eating 2-3 hours prior to the race to give your body time to digest the food.  Also try eating easy to digest foods like oatmeal to allow your body to receive some energy but remove the excess waste before you start running.  If you a running a race under 60 minutes then you don’t need to worry about eating at all, just make sure you drink water and stay hydrated.  If you still have a problem with food in your stomach during races then start finishing your races under 60 minutes no matter what the distance is.  Problem solved.

Race day can be a nervous morning.  Blame your shivering on the cold weather and toe the line with the confidence that you have the proper amounts of nutrients in your body without feeling like you have to throw up.  Only 5% of runners who feel like they are going to throw up actually do.  So push yourself and be in the top 5%!  Measured on the belly curve of course.

If running is 90% mental then why not think about the mental aspect of running a race.  I’m not talking about working on your mental toughness to push through, it’s the mental aspect of competition that help you win the race.  Here are five pointers to help you compete better:

1. Never look back – Too many runners do this.  Never look back to see how close the runner behind you is.  This screams that you are tired and just holding on.  If you want to gauge your lead, wait for a switchback and look out the corner of your eye.  Switchbacks on trail runs are perfect for this.  Never let the runner behind you see you turn your head around.  If you see someone do this, pass them.

2.  Wave and Talk – When going through water points wave and say thank you to the volunteers on the race course.  They will appreciate it, you will feel more positive, and most importantly, the competition around you won’t think you are tired.

3.  Pass Lightly – When approaching someone you want to pass try to be as quiet as possible.  You want to be able to zoom right past them without them noticing or having time to react.

4.  Breathe Lightly when Passing – When you pass someone you want them to think you are feeling better than you really are.  You’re racing.  Shorten and lighten your breathe.  Of course you are tired.  Your opponent will think, ‘He’s feeling fine.  He’s not even breathing!”

5.  Pass on uphills – This also makes your opponent think you are less tired than you are and is a great to opportunity to gain ground.  Everyone runs slower running uphill.  Not you though.  You run faster.

One thing to keep in mind though is that if you see me in the race I’m not doing any of these things.  I’m not faking anything, I’m really not tired at all.  I could go another 5 miles.  Seriously.  (notice the sarcasm?)

On my long run this weekend I ran up behind another runner, in a less than desirable part of town, which made it obvious that we were both on a very long run.  As I approached the other runner I could see her waist band full of water bottles and thought to myself, “How far she is going?!”  I was personally on a 14 mile run in which the only stop I had planned to make was to release some hydration not to add to it.  However, I do have a running friend that has constructed a map of every water fountain, hose, cooler, and runner friendly establishment in town and plans his runs accordingly.  Now that’s serious.  Maybe I’ll get him to post the map.   I bet mapmyfun doesn’t have this capability.  I wouldn’t know though, I never go to that lame website.

The other runner and I began talking.  She was going about 14 miles as well and asked me the question, “You don’t have any water?!”  She was amazed that I didn’t have any for a 14 mile run which lead me to thinking, how come I didn’t have any water?  I did know of two water fountains along my route but I didn’t stop at them.  What makes me different?  What are techniques that may allow me to go a little farther without water?  It is surely not due to my genetic make-up.  Just ask anyone who has had to post up on me in a game of basketball or sit in a chair I have recently sat in after a long run, I’m a sweater.  To put it in perspective, it takes me about a 4 mile run in 70 degree weather to make my whole outfit drip with sweat.  Some say it’s heredity, I say it’s body efficiency.  Don’t be jealous that my body knows how to cool itself off better than yours.  My body is a machine, not to mention, my future is so warm, I gotta stay cool…that was lame.  Probably the opposite of cool.

At any rate, not being properly hydrated can lead to fatigue, decreased coordination, and muscle cramping, not to mention more serious implications that can lead to hospitalization and even death.  Hydration is something everyone who is active needs to monitor.  When running long distances over 8 miles it is best to start hydrating a few days prior.  I have found this is the best way to make sure you are ready for your run.  I constantly make sure I am well hydrated.  When I think of my hydration for the day I don’t consider any liquid intake other than sports drink or water.  I have found the best thing to pre-hydrate is to make weak sports drink.  You can buy the powder based sports drink (this is cheaper too) and mix it at half the recommended amount or even less.  This beverage tastes the same, well weaker, and while you are not exercising it allows you to intake more fluids without giving you unnecessary extra calories or electrolytes that you don’t need during the day.  My pre-hydration is why I require less liquids while running.  Don’t hesitate, pre-hydrate.

Consuming large amounts of fluid directly prior to your run is not a good way to hydrate.  You should only drink about 16-24 ounces of fluid before every run.  During your run it is a good rule of thumb to try to drink 6-8 fluid ounces per 20 minutes; however, every runner is different and only you know your body.  I don’t bring water with me on a run unless I am going to run more than 14 miles in a moderate weather day.  However, that’s just my preference, but I don’t even like bringing a house key with me or a even a shirt, they’re just so constricting.  Bring whatever amount of water you feel comfortable with.  Also remember to not let the weather fool you on how much water you bring on your run.  Too often runners think because it is cooler out that they will not sweat as much and therefore do not need to hydrate as much.  This is a misconception which can lead to serious dehydration.  A good rule of thumb is for every pound of weight you lose from sweat (weigh yourself before your workout, then after) amounts to 1 pint of water.  So figure out about how much water you usually lose when exercising and hydrate accordingly.  After your run you should drink from 20-24 ounces, or more simply, until you aren’t thirsty anymore.  Try not to “gulp” down any water but drink it slowly to give your body time to disperse the liquid efficiently.  Just like oil makes an engine run efficiently, water makes a body purr.

Your race hydration amounts are more intense than your normal run but it is good to practice your race day hydration.  Just like your practicing your race pace, practice your drinking rhythm for race day.  Where do you plan to stop for water?  It is good to view a map of your race’s water points so you don’t get caught needing water when it is not available.  Also, when you do get your water I have found it is more beneficial to slow down or walk when you drink it.  It doesn’t take that much time and your body with thank you for not giving it a shockingly huge gulp of water as it is banging itself up and down on the pavement.  Slowing down also gives you a chance to make sure you are drinking the correct liquid that you chose to.  I ran a marathon that had red bull girls handing out red bull at the water stations.  The problem was that Red Bull’s hired help was a lot more attractive than the race volunteer staff.  It took about 4 cups of red bull for me to realize that none of the good looking girls had water or sports drink.  Did that mean I stopped getting red bull?  No, I just stopped drinking it.  Drink up!

This year on March14th will be the inaugural race of the Bandit14K/30K Trail Run in Simi Valley, CA.  The race promoters estimate 100 to 200 runners to participate in this first time event.  The race starts in Corriganville Park, running over mountains in single-track switchback, at one point you can see the ocean from 2600 ft. above sea level!