Top 11 Runs of 2014

Here were my top 11 @Marathoner runs of 2014:

1. 100th Race. Finishing the Brooklyn Half at the ocean was a nice opportunity to look at the big picture, breathe deep and smile really big. Then it was straight to No. 101.

It Is Time

After an entire winter of brutal cold and ice and snow in New York . . .

After a 12-week Training Plan administered by Coach Andrew Kastor . . .

After nutrition tips from ASICS Fitness Expert Michelle Lovitt . . .

After so many boxes of ASICS gear from the unbelievable team there . . .

After meeting my fellow ASICS LA Marathon Blogger Challenge members here . . .

After running with Ryan Hall for an entire mile talking our wedding proposals . . .

After final race advice from Coach Kastor, Deena Kastor, Ryan Hall and Andy Potts . . .

After a pre-marathon pasta dinner with Lisa and Rachel at Via Veneto in Santa Monica . . .

After staring at my goal time posted on my bathroom mirror since January 1 . . .

It is time. Next Stop Dodger Stadium. Much ASICS LA Marathon recapping will follow! Thank you, everyone, for all of your support. I am so positive and prepared. Here goes!

Mental Tips For Marathon Success

Being on the ASICS LA Marathon Blogger Team for next month's race has had many advantages, and one of them is being coached by Andrew Kastor, who trains Olympians and elite runners in Mammoth Lakes, Calif. It is a privilege, to say the least. I wanted to make sure running friends of mine might benefit from some of Coach Kastor's insights, so I am relaying these two mental tips:

1. Strengthen Your Mind

One of Coach Kastor's young runners, Gabe Proctor, is making his marathon debut in the LA race. They spent time looking over the course from Dodger Stadium to Santa Monica, and Coach Kastor told him to "imagine that the Pacific Ocean is a giant magnet, pulling him toward the finish line with growing strength as he nears the 26.2 mile mark.” Here is what Coach Kastor advises:

The goal is to create a feeling so powerful that the moment he thinks of the ocean, he starts to fall forward due to his subconscious mind having such a grasp on his physical being. The mind is a powerful thing, we all know this. Put it to work for you. Here are some ideas to help you through the last 3 weeks of training and ultimately the marathon.

1. Imagine the Pacific Ocean (or wherever your finish is) is calling you, pulling you towards it. Stand up, close your eyes, and visualize yourself being pulled by an incredibly strong force and allow your body to fall forward.

2. Imagine you weigh only 80%, 70%, 50% of your current body weight when going up a hill. Bound up the hill with ease! This really works. Be lighter, be faster, and be a stronger hill runner by using this technique.

3. Pretend you are a running robot, run with perfect form and calculation and turn off your emotions for the first 20 miles of the marathon, then run with your heart and soul the last 10k!

2. Choose Positivity

From Coach Kastor:

I encourage all of you to try and use a positive affirmation during your next long training session. Here are a few examples: "I choose to finish the marathon," "I'm strong and powerful," "I am a marathoner," "I'm light and fast," or "I am a Kenyan!" For you folks trying to qualify for the Boston Marathon, “I choose Boston.” For those who are challenged by hills, “I am a hill runner” or “I love hills.” Repeat them until you believe them!

Allow yourself to spontaneously come up with a positive saying that truly speaks to you, personally, during one of your workouts or races. This positive phrase should penetrate each and every cell of your body, allowing you to believe what you're telling yourself, right down to your DNA.

Remember: The more you believe the affirmation, the truer it will become.

Check out the Mammoth Track Club for some inspiration. Follow @CoachKastor and his wife and Olympic great @DeenaKastor on Twitter.

Q: What is a mental tip you have for other runners training for a marathon?

When to retire your running shoes

I'm a longtime Super Runners Shop customer (and occasional member of their running group), and I came across this post on their Facebook page that I thought was worth sharing. These are the thoughts of store manager Lawrence Riddles from their Brooklyn location, about the life of a running shoe such as my new ASICS Gel Nimbus 15 (right): 

"Most elite runners are pretty good with updating their running shoes. However, many 'weekend warriors' and new runners use their shoes too long. As a result people come in to our store experiencing symptoms such as heel pain, knee pain, and sometimes back pain. Much of this can be avoided by simply keeping up with the life of the shoes.

"A rule of thumb for running shoes is 350-500 miles, or 3-6 months. Sometimes the shoes may still look like they are in good condition but the midsole breaks down and can no longer disperse the impact involved with running. The impact instead travels to the feet , knee, and back which can result in heel pain or even metatarsalgia. The pavement is unforgiving and does not absorb any shock. Your shoes are the only thing between you and the pavement. Like a car with no shocks the impact will put premature wear and tear on your body.

"Something I like to say to customers is: 'Your running shoes should never have a birthday.'"

I usually follow the 300-400 mile rule of thumb, but I'll defer Lawrence's expertise. I am now breaking in two new pair of ASICS, Gel Kayano 20 and Gel Nimbus 15, and am planning to run the ASICS LA Marathon in the former on March 9. So those shoes should be a third of the way to retirement after that race is run, as long as I keep maintaining my course on Coach Kastor's 12-Week Training Plan!

Updated 6:46 on Jan. 23: Just followed NJ podiatrist and runner Peter Wishnie, who also posted about the need to change your running shoes frequently.

How often should you change your running shoes? #njrunners #runningshoes http://t.co/JMAwC6hHMT pic.twitter.com/GlYUVTQEoP

— Peter Wishnie (@peterwishnie) January 23, 2014

What do you do after retiring shoes? Here's my post on how to donate your running shoes.

Speaking of new running shoes...

Have you heard about the 2014 ASICS LA Marathon edition GEL-Lyte33 3? It will be almost two ounces lighter than its predecessors, and limited quantities will be available starting in early February at asicsamerica.com. Let Deena Kastor and Ryan Hall tell you all about it: