Sunday, March 25, 2018

March Madness - Round 2

With March Madness fully underway and the glass slipper still on at least one time in the basketball bracket, we continue on with the Running March Madness Second Round.



HERE WE GO!!!!



1. Scott Jurek vs 5. Hal Higdon

Winner: Scott Jurek

Higdon is a legend for his writing and devotion to running.  His influence can be felt at every single marathon in the US, if not world.  His over 100 completed marathons are nothing shy of amazing, but Jurek is an almost mythical person in the running world.  Jurek set the record for the fastest time to run, yes run, the Appalachian Trail and has a book to show for it.  Jurek's influence has also been wide spread after "Born to Run" came out, which started several major running trends and turned ultramarathons into a much more common place event.  It's sad to see Higdon lose in this contest, but it is an honorable defeat to one of the all time running greats.





6. Allyson Felix vs. 2. Roger Bannister

Winner: Roger Bannister

Allyson Felix is the most decorated female Olympian track and field athlete of all-time!  With 6 gold medals and 3 silvers, she is not use to losing and has earned herself a solid seat among the all-time greats.  That being said, Roger Bannister is and forever will be the standard for track and field with his golden 4 minute mile. Bannister did what many thought, at the time, could never be done. His 4 minute mile was to running what the Wright Brothers were to flying.  It happened a long time ago, and now is common, but it set the standard that we still all use today for greatness.




1. Steve Prefontaine vs. 4. Karl Meltzer

Winner: Steve Prefontaine

Meltzer broke Scott Jurek's Appalachian Trail record, the very next year.  His unquestioned durability, longevity and wins make him standout in a world of crazy people that don't know when to stop running.  Meltzer breaks the mold, but his mold of recklessly setting the bar was made by Prefontaine.  Prefontaine inspired millions as he broke almost every American record he attempted.  Prefontaine had movies and books written about him, however his untimely death has made him the Jimi Hendrix of running.  We know he was great and we loved his bravado, we just wonder in awe at how great he could have been, had he not died so young.  Prefontaine is the sort of all American dream we all wish to be.




3. Florence Grffith-Joyner vs. 2. Kathrine Switzer

Winner: Kathrine Switzer

Florence Griffith-Joyner was an icon even after her death.  She was the fastest and the loudest.  Flo-Jo was a rock star on the track like few ever were and backed it up.  Where Kathrine Switzer beats Flo-Jo is that she herself was a bigger rebel, while trying to blend in.  Switzer;s iconic story of the 1967 Boston marathon is one I can never get enough of.  She tried to blend in, to prove women could run with men.  Switzer ended up breaking down the gender wall, allowing the women to flood the running world




1. Jesse Owens vs. 5. Kenensia Bekele

Winner: Jesse Owens

Bekele was great, no doubt. Three Olympic Golds and five world championships proves he rarely lost.  Jesse Owens just never lost.  Owens faced tyranny and won.  Owens faced racism and won.  Owens faced world records and won.  Jesse Owens was a running icon like there never was.




3. Dean Karnazes vs. 2. Pheidippides

Winner: Dean Karnazes

In an interesting battle of the Greeks, Karnazes comes out on top.  The irony that Pheidippides would probably beat Dean is not lost here, or how Dean wrote a book largely based on the legend of Pheidippides.  For the current time, Karnazes wins purely on his influence on the sport of ultrarunning.  His books have inspired millions by simply opening their eyes to the possibility that people can run more than a marathon. Sure, Pheidippides did this as well, and the marathon is named after his famously fatal run, but Karnazes has dominated the field of running books, helping design clothes and been a semi-relatable person who many have aspired to be like.




1. Usain Bolt vs. 4. Carl Lewis

Winner: Usain Bolt

In a true battle of sprinting titans, Lewis loses out, even though he is the second most decorated track and field Olympian of all time (barely edging out Felix who was also in this bracket).  Lewis did this over a very long period, but he was never quite the spectacle that Bolt was.  Usain Bolt shattered the records books and was evolutionarily ahead of every other competitor.  It was never if Bolt would win, but by how much.  He did it on the biggest stages, with the world holding their breath, even it is was for less than 10 seconds.



3. Wilma Rudolph vs. 2. Ann Trason

Winner: Ann Trason

Wilma Rudolph was an American prodigy, making the Olympics as a high schooler.  She helped raise the bar for women and for minorities, at a time that this was not the most socially acceptable.  She paved the way for many of young girls and women ahead of her.  Ann Trason did the same but in the opposite end of the running spectrum.  While Rudolph was a sprinter, Trason ran ultras.  Trason didn't just run ultras, she set course record after course record, even winning the Western States 100 (the Super Bowl of ultrarunning) 14 times.  If it wasn't for a legendary tribe of Indian runners, she would have won and set the overall record at the 1994 Leadville 100, having to set the women's record that still stands.  Rudolph was a beast on the track, but Trason was a certifiable monster.








Tuesday, March 20, 2018

Weightlifiting to Run - Part 1

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       I've had a few people ask me recently what type of cross training or weightlifting I do to help train for running.  Winter here in Cleveland can be brutal and it's not always feasible to get outside, especially if the air hurts your face.  This is part of what makes training for the Rite Aid Cleveland Marathon difficult, you are often fighting the winter weather to get out and train.  I've included a list of exercises I like to do to help my running and my overall fitness.  ALWAYS watch your form and please watch the videos linked for some great tips!



Lifting

Front Squats
    These are great for building up your quads and glutes, both of which are essential in running.  This exercise can also help work your core and improve mobility in your hips.  All the more reason to do them.  I prefer to vary my workout by with these quite a bit.  Lifting heavy building in sets to near failure some days (8,8,6,4,2 rep sets) and other days going light, focusing on form, with higher reps (15,15,15,15).  The higher weight will help power up hills and the higher reps help simulate working on tired legs.

Deadlifts
    Deadlifts look badass, but they can help get serious results in running!  They help build lower back, glute and hamstring strength, all of which are vital in running.  Many runners overlook the need to have strong hamstrings, which is a huge mistake as they are vital in helping stabilize the leg while running and help with leg turnover speed and pushoff.  I do these similarly to front squats in rep scheme and avoid doing them in any sort of timed work out.  Quality, good form reps are vital here to avoiding injury.

Overhead Squats
   If you want to up your lifting game up, then overhead squats are for you.  This exercise uses a lot of core and stability muscles to keep the weight steady overhead, while utilizing your all of your legs and shoulder/arm strength to keep the weight overheard.  Building all around strength with a movement like this will really help build the weightlifting base and running power for hills.


Cardio-Lifting

Kettlebell Swings
    A great combination of strength, cardio and vagal tone are needed to do kettlebell swings.  This makes these a great indoor alternative to help improve your running.  There are several different variations of these but the standard American kettlebell swings work great, scaling to Russian style if you are more comfortable with them.  Start light and work up to heavier weights.  Working in high reps of these in the middle of any workout will get your heart and legs going nuts.  I highly recommend these as a fun variations in workouts.



Med ball/ Dead ball slams
     These are another alternative to kettlebell swings and work similar muscles but generally in the opposite direction.  These will work you core, stability muscles and of course your arms and legs.  I will actually leave a dead ball out at a spot on a run and do laps or hill repeats while stopping to do these.  The same could also be done with a treadmill at a gym.  Doing much over 20 pounds won't help runners much unless they are super fit, even 10 pounds will get you burning.


Box Jumps/Box Step Ups
     Getting your heart rate up here is a nice benefit, as well as working on explosiveness and learning to land softly on your feet.  All of those can help benefit running form in some fashion.  Some people can get intimidated for fear of missing or hitting their shins, which can also happen when fatigued.  For this concern, simply step up to the top of the box, just like walking up a large stair step.  The step up will also simulate walking up a steep incline and thus help working on the "power hike" many trail runners talk about when tackling mountains or large hills.



Accessory Exercises

Clamshells
      Hip exercises can provide a great benefit to runners.  Small hip muscles can commonly tire out in long runs, like marathons, and can than lead to other ways of compensating in the stride that can cause injury.  I highly recommend doing these regularly in any and all variations.  They can easily be worked in between sets while weightlifting or even watching TV at home.


Over the Fence/Under the Fence
     Being able to work your hips out after a run can be huge in recovery and building up the small muscles.  These are another great way to do that, that can be done any time just like clamshells.  Over the fence/under the fence can also serve as a great warm up as well, making it very versatile and an awesome tool to have at your disposal for runners.




Monday, March 19, 2018

March Madness - Round 1

Are you sick of brackets yet?  Are you sick of hearing about David and Goliath comparisons?



Of course not!  

This is March and brackets are all about the upset!  March is also prime training season for myself as I prepare for a 2 marathons in April and 2 in May, including the Rite Aid Cleveland Marathon on May 20th.

Without further ado, here is how the first round of March Madness Running Edition ended up:

1. Scott Jurek vs. 8. Forrest Gump

Winner: Scott Jurek

This might have seemed like a bye for Jurek, who's accomplishments in the world of ultrarunning are second to none and he inspired millions in the book Born to Run.  If you have time, please read Jurek's Wiki page, it is almost as amazing as his stories. 

Rather than list of the reasons why Jurek beat Gump here, I'm going to include reasons why I even included a fictional character in this bracket. When Forrest Gump came out in 1994, it was inspiring on to many different people for different reasons. Anyone who has ever watched the movie and seen a person running will undoubtedly think, "Run, Forrest, Run!"  Whether Forrest is a young boy breaking the braces that confined him, becoming an All-American at Alabama, saving his fellow soldiers in Vietnam or running across America, nearly every major event in Forrest's life revolved around or started with running.  The fact that 23 years later people still yell to me when I'm out running, "Run, Forrest, Run!", simply states how much this fictional dullard from Greenbow, Alabama helped shape running.



4. Alberto Salazar vs. 5. Hal Higdon

Winner: Hal Higdon

This was a tough matchup here because these two runners are totally different in their pedigrees.  Salazar is the only man to win the New York City marathon 3 times (all consecutive, including a then world record time).  Salazar also won the Boston Marathon once and had a successful collegiate.  He once competed so hard in 107 degree heat, he collapsed at the finish line and was even read his last rites. He is unquestionably great, but Higdon's influence wins out.

Higdon was nowhere near the athlete Salazrar was.  This is not to say that Higdon isn't an accomplished runner himself, completing at least 111 marathons, running a 4:13 mile and placing fifth at Boston with a time of 2:21:55. However, Higdon's may be the greatest journalist and writer running has ever seen. With a writing career that started in mid 1960's to modern day, Higdon has helped influence millions of runners through his words.  Higdon's own marathon training plan has become the go plan for runners training for a marathon, especially first timers.  With the boom in long distance running, a lot of credit has to fall on Higdon's shoulders for simply giving the masses the tools to achieve their own personal greatness.


3. Killian Jornet vs. 6. Allyson Felix

Winner: Allyson Felix

Jornet is as tough as they come. He is the new gold standard for ultrarunning and fastest known times (FKTs).  He attempted to set the FKT for climbing Mt. Everest without oxygen and after missing the record, he tried again a week later.  Just last year, Jornet broke his collarbone while running the Hardrock 100, only to get up, make his own sling and continue to finish the race.  Oh, and he won.  Jornet's running adventures are second to none and have taken the internet by storm. As great and amazing as Jornet is, Allysen Felix is the Queen of Gold.



Felix is the most decorated US track and field woman of all time.  She has dominated the sprinting circuit for longer than almost anyone else, in a sport where success is as brief as the races themselves. Felix doesn't only get her self in shape for the Olympics, she has dominated the the World Championships for 12 years, and unheard of amount of time.  The only question for Felix is how long can she do this?  Runners everywhere should be inspired her longevity at the top of the sport.

2. Roger Bannister vs. 7. Ian Sharman

Winner: Roger Bannister

4:00:00.  This time mark has defined Bannister, as he was the first human to every run a sub 4 minute mile. This really is the hallmark of Bannister's career, which seems like a short list of accomplishments compared to others on this list. However, when you pave them way for many and inspire millions with one landmark achievement, you've done more than your part.

If he wasn't up against the legendary Bannister, Sharman may have had a shot of going further.  Sharman has won the Grand Slam of Ultrarunning 4 times and has 4 of the top 9 times in the Leadville 100 (yes even over 1 seed Scott Jurek).  He's a beast and hopefully over the next few years can set the trails ablaze with some new records, he still has plenty of time to do so.




Winner: Steve Prefontaine

I hate myself for making this matchup.  Dauwalter has been one of my favorite runners to keep on eye on over the past year.  She won the Moab 240 (yes there is such a thing as 240 mile races) by 10 hours!  She has been absolutely lighting the ultrarunning world on fire in a way that few ever have.  I sincerely hope she continues to get better.  If she does, she has the potential to be mentioned in the same breathe as Ann Trason.  Dauwalter is still new enough that she doesn't even have her own Wikipedia page like every other runner in this bracket.


Pre. When you're known by just one name, or even better a part of your name, you know you're a legend.  Prefontaine is one of the most storied runners in the world.  He sparked a revolution with his bravado and all out style.  He fell short of his Olympic dreams, but he did so in such a way that legions followed him.  He has had movies and books about his life.  He is moving on to the next round at full force, just as one would expect him to.


Winner: Karl Meltzer

This matchup is all about results.  Lagat is better known to the world for mid distance, Meltzer for ultramarathons.  Both know when they step up to the starting line of any race, only a few in the world can beat them, maybe. Lagat has several world championships under his belt for 1500m to 5000m, but seems to always miss the gold at the Olympics. In spite of this, his name is always mentioned as someone to watch, even stepping up his game in 2018 and running a fast 1:02:00 half marathon as he is changing his races.



Meltzer just doesn't seem to lose.  He's won at least 1 100 mile race a year for the last 16 years, with 38 overall 100 mile wins.  Those records speak for themselves.  Meltzer's nickname is "The Speedgoat" for a reason and at age 50 shows no signs of letting off the gas soon.


Winner: Florence Griffith-Joyner

(note, there was a typo in the bracket as spell check for some reason "fixed this" and I overlook this.  It will be fixed going forward).

Keflezighi has become a bit of an icon since winning the Boston Marathon in 2014, the first American to do it in 31 years.  He has published books, signed shoe deals with Skechers and continued running. His 2016 fall at the end of the Summer Olympics marathon summed up his career, falling just short, but turning it into something positive by doing pushups despite his 33rd place finish.



Meb will always be a fan favorite, but "Flo-Jo" is iconic.  Griffith-Joyner, aka Flo-Jo, is a legend. Winning 3 gold medals at the 1988 Summer Olympics, and setting 2 World Records on the way.  Flo-Jo had something else though, style and swagger.  She signed endorsement deals, served as a co-chair to the President of the United States, was referenced in iconic rap songs and we can't forget her fashion.  She had it all, love it or hate it!


Winner: Kathrine Switzer

Kathrine Switzer was a pioneer and a rebel.  Switzer famously broke the gender barrier in the 1967 Boston Marathon, proving women are "too fragile" for this grueling distance.  Given the explosion of long distance running and the fact that women easily make up half of the running community, in large part is credited to Switzer.  Her tearing down the gender wall is easily on par with Bannister's 4 minute mile as far as milestones in running.

Gebselassie got a bad draw for the first round. Having dominated the 10K from 1993 to 2000 he is a legend in Ethiopia in his own right.  True to his competitive nature he moved on to the marathon distance, winning the Berlin marathon while setting a world record time.  He is now retired and one can only hope he starts to share his stories and training plans with the world.  He truly is exceptional with a legacy that will live on.



(I dubbed Benoit-Samuelson a tie with Ansleigh here, hence there are two 7 seeds)

Winner: Jesse Owens

If you don't know who Jesse Owens is, stop reading this and go to your local library to read about him. Owens won 4 gold medals in the 1936 Olympics in Hitler's backyard of Berlin, discrediting his superior race talk.  Owens once set three world records and tied another at a single track meet, all within one hour. It's actually a shame how his life turned out but he is to this day one of the most recognizable names in all of running. On a personal note, I LOVE that my hometown Cleveland marathon runs by his statue every year. It's a moment that gives me chills running in his shadow.

Benoit-Samuleson is a 2 time Boston marathon winner and was running competitively at the distance 13 years.  She set the women's record for the race in 1983 that stood for 11 years and also won the US championships for the 10K distance in 1981.  Her biggest accomplishment was winning the 1984 Summer Oympics marathon in her home country.  There's a reason she's in the National Distance Running Hall of Fame, but Jesse Owens is a force to be reckon with in the running world.



Winner: Kenensia Bekele

Eliud Kipchoge won gold at the 2016 Summer Olympics marathon and is now trying to be the first in the world to run a marathon in under 2 hours with his Nike team.  He has the fastest recorded marathon at 2:00:25, although it was aided heavily. He is also the 12 fastest man ever in the 3000m and 4th fastest ever in the 5000m. He was seeded so high mainly based off of his potential with some of his results.  It might have been a bit of a reach but hey, bracket committees can do that!


Kenensia Bekele is a name all runners should be more familiar with. Bekele owns 4 world records, has 3 Olympic gold medals, 5 World Championship gold medals and has attempted to break the world marathon record.  Bekele has been a dominant force from the 5000m distance to the marathon distance since 2002 (yes, 16 years now) and is still on top of his game.  He deserves the utmost respect when he lines up for any race and if he keeps pushing it, could easily move up in the rankings fast of all time greats.


Winner: Dean Karnazes

Michael Johnson was a track and field superstar in the mid 90's.  With his continous world record setting races at the 200m and 400m, as well as relays, his debated title of World's Fastest Man was well fitting.  He was undefeated at the Olympics and World championships from  1991 to 2000!  His characteristic gold shoes where the stuff legends are made from, especially when they back it up. All in all, Michael Johnson was FAST!




Dean Karnazes clearly won't beat Michael Johnson in a sprint.  He might have a chance if Johnson did 400m and Karnazes did 200m.  Karnazes does do two things extraodinarily well: 1. He runs long and hard at a clip that is tough to beat and 2. He is a skilled writer and media machien.  Karnazes helped bring ultrarunning to the masses, much like Jurek did, except Karnazes wrote his own books about his own runs.  Where he falls in the standings a little bit is due to some criticism he has received for some of his own hyperbole and he doesn't have the winning pedigree of others in his sport, although he is still great.  Karnazes' influence won him this matchup, which should make for an interesting next round.


Winner: Pheidippides

Gordy Ainsleigh might be a bit of an unknown to many runners, but he is the man accredited with founding the crazy ultra trail running scene when he started the Western States Endurance Run.  Ainsleigh did this by competing in the Tevis Cup, a famous 100 miles horse race, on foot and finishing just shy of 24 hours.  He has to be a little crazy to do this, but his influence has changed the world runs.


Pheidippides is the one person on this list who can without question say, "back in my day we ran up hills both ways!"  Pheidippides is the person we credit with dying after completing his run from Marathon to Athens to inform then Athenians of the Greeks military victory.  While he did die after his run, he also ran from Athens to Sparta, back to Athens, then to Marathon to fight then back.  Dean Karanzes recently documented this is his book "The Road to Sparta" . Needless to say, this man was a legend we are all chasing and hence why we give him credit for running the "first" marathon.



Winner: Usain Bolt

No, surprises here.  The man who is undisputedly the world's fastest man wins.  Usain Bolt was the first man to win the 100m race at the Olympics three times.  Not only did he win, he won by setting world records.  The craziest thing is that he famously pulled up at the end of the race and still set a world record.  His influence and fame has spread far and wide and he is known by everyone, as millions watched him succeed over the years.  

Campbell had a mountain to climb to win this matchup, which should be normal to him.  He climbs mountains all the time.  Campell was the first 3 time finishers at the Netflix famous Barkley Marathons, arguably the world's toughest foot race.  On par with Barkley's, Campbell also completed Nolan's 14, a 100 mile self guided race over the fourteen 14,000 mountain peaks in the middle of Colorado.  Simply put, he's tough as nails, but his lack of limelight held him back here.


4. Carl Lewis vs. 5. Emil Zapotek

Winner: Carl Lewis

Carl Lewis is world renowned for being an enduring Olympic athlete with his gold medals spanning from 1984 to 1996, a stunning 12 years and 4 Olympiads!  Lewis was a multi talented sprinted who crushed the competition for years, even getting drafter by the Chicago Bulls in 1984. It's no surprise he wins here.

Zapotek made this tough for me to decide who the champion was here.  Lewis is iconic, but so it Zapotek, who even has a bronze statue of him in Prague.  Zapotek dominated track and field from 1948 to 1954 winning in events from the 5000m to the marathon, which he entered on a whim. Zapotek was also awarded the Pierre de Coubertin Medal for sportsmanship, something Lewis never achieved.



Winner: Wilma Rudolph

Rob Krar is a legend in the ultrarunning world.  He's won Western States, twice, and has the second fastest time ever at the Leadville 100.  Krar also has major endorsement deals with clothing companies and thus is key in designing some of the gear endurance athletes today wear.  His impact in running is huge, especially as he now begins to coach new athletes, but Wilma Rudolph was so much more.


Wilma Rudolph dominated at the 1960 Rome Summer Olympics with three gold medals.  She even made it to the 1956 Summer Olympics as a junior is high school, where she earned a bronze. Wilma did this though at a time of racial tension in the US and also had to fight the typical gender stereotypes of being a woman.  She ran, she won, she overcame.  




Winner: Ann Trason

Trason is beyond a legend in ultrarunning.  She won the Western States 100 14 times, twice as much as 1 seed Scott Jurek.  She also won the Leadville 100 multiple times and set a record for women that is still standing.  She was also refenced in the book Born to Run and that story hardly does her victory total justice.

Mo Farah is a legend in Great Britian, rightfully so with his list of British records.  In 2012 and 2016 Farah was a double Olympic gold medalist, proving his worth of being on this list.  With nicknames like "Mobot" and his dominance of the 10000m and 5000m races, Farah is a formidable 7 seed, but Trason just doesn't lose easily.









Thursday, March 15, 2018

March Madness - Running Edition

March can only mean one thing in sports...


BRACKETS!

That being said, I've made my own brackets of the 32 greatest runners of all-time and will put them head to head each week in the running version of March Madness.  Included in each round will be a brief reason why I chose one runner over the other.  This is my opinion, but I will listen to comments and feedback on the matches.  No results will be modified in hindsight.


Here are the 3 criteria I will use to pick the winners and roughly place them with seeding:


  1. Performance - Simply put, results matter. No runner is ever undefeated, but if you want to be considered one of the best you need to prove it.    
  2. "Just win, baby!" - Al Davis
  3. Influence - It's one thing to win a race, it's another to make the masses follow. 
  4. "A teacher affects eternity; he can never tell where his influence stops" - Henry Adams
  5.  Records - Setting records are will be a big factor.
  6. "Records are made to be broken. It is in a man's nature to do just that" - Richard Branson

Here are the brackets:

    Here is a closer look at each bracket:



    I'd be lying if I said cutting this list down was easy, given the many famous and different types of runners over the millennia humans have been running.  In the end, I decided to limit this bracket to 32 runners, mainly for time and sanity on my part.  It was also very difficult to separate runners and seed them given how widely different the various disciplines or running are. 

    Take for example the 1 vs 8 seed matchup of Usain Bolt vs. Jared Campbell. Bolt runs 100 to 200 meters on a track, while Campbell runs 100+ miles through mountains and forests.  There could not be two runners more different than these two but that is part of what made this intriguing to me. How do you fairly compare these two?  Same goes for the Wilma Rudolph vs. Rob Krar matchup.

    Before I finish this post, I'd be remiss to not mention some of my honorable mentions:
    Deena Kastor, Ron Clarke, Jim Ryun, Babe Didrikson, Jackie Joyner-Kersee, Wilson Kipsang Kiprotich, Bill Rodgers, Grete Waltz, Yiannis Kouros, Shalane Flanagan, Paula Radcliffe, Frank Shorter, Hicham El Guerrouj and Leonidas of Rhodes.

    Each week, I will go through and update the rankings one round at a time and give my reasoning for why I chose the winners.  This bracket is wide open to opinion and influence from outsiders who can provide me valid reason why a runner is better than another.  A lot of thought went into these seedings to make interesting matchups throughout and to provide plenty of debate. March 18th, will be when I go through the initial round of the bracket.

    Feel free to chime in on Twitter (@216Runner) or in the comments section.  Citations and references are appreciated!


    As a shameless plug, if you register for the 2018 Rite Aid Cleveland Marathon, use code EGCLE10 at checkout for 10% off