Week 8 - The Butt-Kicking Continues...

"Butt-kicking" has multiple meanings:

Tomorrow's butt-kicking workout will meet at 6pm at Whole Foods, for a lovely tour of the hills of Clarksville. Hydrate today and tomorrow, and pray this weirdly cool weather holds.

I've put individual assignments on the calendar - if you double-click the little schedule thingy that says "Double Click Me", you'll get details. If you have questions, let me know.

This Saturday, let's have a group run. 8am, Whole Foods. We'll probably just run on the trail, and we'll do different distances. Then, we shall eat things.

So, enough of all that, I really want to talk about all the butt that was kicked this weekend by various Team Spiridoners. Jennifer, Laura (and her boyfriend Charlie), and Sharon all ran the Texas Round-Up 5K, and Amanda (and her boyfriend Chris) and Paul ran the 10K.

For Jennifer, it was her first race since beginning a long string of persistent injuries in March 2007. She trucked through the pretty challenging course without walking.

I try not to focus a lot on time, at least, for everyone else. For me, I'm overly obsessed with it. But I do have to say, Laura came damn near my prediction that she could run a 30-minute 5K, running the 5K in 30:45, 2:20 faster than she did on a faster course at the Bun Run a couple of weeks ago.

I haven't had a chance to hear from Sharon yet, but I know she finished at 45:55, so I'd guess she probably got through the whole hilly thing without walking, though I would not fault her if she did have to walk a little. I was talking to some of the 5K winners later, and the stretch of Lavaca and that last hill on San Jacinto really stuck it to even them.

Amanda and Paul both finished well - it was the first time Amanda had run that kind of distance since probably last summer, and the first for Paul since the half-marathon in February. Momma Michelle Streetman and Upstart of All Upstarts Connor Streetman showed up as well to cheer folks on.

Meanwhile, out in Nashville, Jacala finished an impressive trifecta, finishing her first marathon in 5:30, to go with her first half marathon on January 27, and the Austin Half Marathon (a lot faster) on February 17. Hopefully, she'll be submitting her race report soon.

I'm tremendously proud of everyone. If you haven't run a race yet, your time is coming - everyone is doing great. It's up to you - stick with the workouts, get your runs in. Don't slack - remember, you signed up for this because you had goals that must have been important to you. If you slack on going out to run three times a week, what else in your life are you going to slack on? If, on the other hand, you can make that happen, and get results, then what else can you do in your life?

So, what are you still reading this for? Go run.

Round-Up Race Plannage

OK, this is a bit long. I get to thinking about the race, and the course, and I'm not thinking in terms of brevity...

As far as the course goes, it's a pretty fair one - some uphills, especially on the 10K, but some downhills, as well. There's a map at http://www.texasroundup.org/Events/~/media/0D11A328ECF04002874294CD74DD3EED.ashx

You'll all start near 9th and Congress, at 8am. We've got a wider start this year, and a separate 5K finish line, so the start should clear a bit quicker than in the past.

Congress is downhill to the bridge, then again down to Riverside, so let's really emphasize the first rule of racing: DON'T GO OUT TOO FAST. This ties in completely with another rule of racing - run your own race. There's going to be a lot of people out there tomorrow with no idea what they're doing. Some of them have never even run the distance before. They'll be excited, and they're going to take off from the start.

Then you have people who should know what they're doing, but they get all excited, or they're not awake yet, and they take off too fast. I am still occasionally one of these.

Ignore all those people, and just find your own right pace.

At the beginning of these big races, it's crowded, with some people walking, and some people darting in and around other runners. So, first, be aware of your surroundings. Don't step or wander in front of someone passing you.

Don't get sucked into trying to run around a lot of people - it burns a lot of energy and time, and it adds more distance than you might think. If you feel completely held back, try to get to the left side of the pack. Look ahead, and pick a line through the crowd that doesn't require a lot of zig-zagging.

People will often hear you coming and slide over a little. It's OK to go through a gap between people, but nice to let them know. Sometimes, someone (usually someone wearing damned headphones) will start drifting over in front of you. I find the "accidental" very light brush of your hand on their elbow will usually wake them up and get them to slide over.

The 5K course turns on Barton Springs just before the one mile mark. The 5K course will be splitting off to the right, so be on that side and ready. It's not fun getting either "pinched" or pushed out in corners, so stay in the middle of the pack going into the turn. Watch for other folks cutting you off, and try to not do the same.

You should still have an easy time on Barton Springs, turning slightly right onto Riverside, then onto South First.

Let's stick with the 10K course for a second. 5K folks can skip down to where it says "5K AND 10K COURSES"...

10k people, you've got some fun ahead, going up South Congress. I think anyone running the 10K, though, has done this bit before. You're getting the first few miles of the marathon/half marathon course here, so get used to it.

South Congress is really not so bad. Really. It's split up into sections, sort of terraced. I'll cheat and paste in a bit of the marathon race plan:

As for the hill on South Congress, it's not as bad as it looks, if you treat it with respect. It actually breaks into several chunks, with short flats in between. Treat it as multiple short hills, and enjoy those little recoveries. Use these first hills to set the precedence for your hill-climbing form for the day. Head up, hips pressed into the hill ahead of you, arms relaxed but setting the pace for your legs.

The hill first lets up a little when you're running past Doc's/the big limestone wall on the right for the School for the Deaf. When you hit these little relative plateaus, relax. Shake your arms out, hold your pace, and let your breathing and legs recover a little. Don't do this by letting up or slowing down - just be patient.

The next relatively steep chunk hits by the Austin Motel, and takes you up past Guero's. It's still just not that bad, though.

When you get to about Mary Street, it seems to level off, but you still have a very slight grade all the way to the turn off on College Street. When a race starts on hills like this, it's hard to get into a groove. It's easy to get down on yourself and think you're not running well, and that you'll never make your pace. The dragon that is this course gets help from the dragons of fear and doubt that reside in us. You've got to do battle with them, too. Accept the course for what it is, know there will be ups and downs, and be confident in all the work you've put in.

College Street will take you to Oltorf. I'm not sure what the condition of the road is there - there's been a lot of construction in the area. Just watch for potholes gravel, and other roughness.

You get a little downhill - stay conservative, though - you still have almost 4 miles, and a lot of hills, to go.

On South First, you get a lot of downhills. I've never felt particularly fast here, but the times say otherwise. I think for everyone here, you should just work on holding your pace. Again, even though this is 20 miles shorter, we can steal some bits from the marathon race plan:

I want you to think again about relaxing, shake your arms out, loosen your neck and shoulders, then focus on settling into an easy pace. This is where I think you should start feeling like you're running a race, which just means getting your head together and settling into a rhythm.

Do not try to make up time. This is another stretch where people are going to ruin their day by failing to be smart and mature. If you run it properly, and with some restraint, you're going to get some time back, and you're going to bank some energy, as well. On some of the steeper downhill portions, you might even put the brakes on a bit – but not too much. You need to control your pace, minimizing impact, and keeping your turnover rate from getting so high you're actually taxing your lungs and legs. But, you don't want to be really jamming on the brakes, either, because you'll burn out your quads. It's like driving a car down a mountainside – you have to finesse the brakes so you control your speed without burning them up. You've all worked on finding that balance – do it.

You'll come down onto level ground past Whataburger, and you're about to rejoin the 5K course...


5K AND 10K COURSES:

Both routes rejoin at South First and Barton Springs. The first 10K people will hit here a bit before 8:20 - it's mile 4+ for them. I think all of our 5K runners will be clear by then, but you'll get to see some really fast elites blazing past you here. There will be fencing separating the merge point, so you shouldn't have to worry about anything. And, I believe we'll have some sort of separation between the 5K and 10K runners for the rest of the race - I'll confirm that and let you know.

You'll get a little rise crossing the bridge, then you veer off onto Lavaca. You've got a very mild incline that you might mistake for flat - a "false flat" - but it shouldn't be a problem for you. The real hills don't hit until Sixth Street. Again, they come in waves, and you guys have all run harder, longer hills, for more times than you're about to do, so don't sweat it. Mile 2 for the 5K is around 7th street. Mile 5 for the 10K just before 9th.

Going into a hill, relax, shake your arms out, then pop that head up, push your hips into the hill, and take it on. Around 9th or 10th, you'll be through the worst of it. I think that this is a good point for people to check themselves and decide if they have more left in them. If you do, now's the first time to consciously pick up the pace a little. Remember, it doesn't take much to make a difference, and you don't want to "go" too early and burn up.

You get a little down slope, a little flat, and a little up slope to 15th, where you'll turn right. From here on out, it's like the finish to the half marathon. Here's a downhill that's late enough in the race that you can let it carry you a little more. This can be the second point at which you pick up some pace. You still have to be sensible about it - you each still have around a half mile left, including a good, long, steep hill. On the other hand, that's two laps of the track. You should all be starting to get a feel for how much you can push yourselves. Now's the time to do it.

So, the downhill is steep enough that you can let it carry you a little. Remember, do it with proper form, hips under you, and quicker turnover, not longer stride. your stride will lengthen naturally with speed and gravity, anyway. Stay relaxed!

You'll turn right on San Jacinto, and it starts to slope up. Ignore the gradual slope, and hold your pace. When you hit the real slope, use your form and your will, and just power through it - it's not as bad as it looks. Just think, people ran up this in the last mile of the marathon and half marathon. You can do it after 3 or 6 miles. Look at it as just one time running up Pressler, with the crazy man yelling at you.

A couple of different strategies for getting up this and to the finish... If you need to, if you're really struggling, then break the hill up. Pick a spot a little ways up the hill, and run to it. Then pick another, and get there.

If you're working hard, and want to power up the hill, then pick someone ahead of you, and decide to gradually catch and pass them. At this point, choose your prey wisely, and pursue them patiently.

You turn right on 11th, and 5K folks, if you want, this is your last "go point". Pick someone ahead of you, and catch them and pass them. Then another, and another. If you're giving it all you've got, make sure you stay relaxed, and you're just picking up your turnover to pick up speed.

The 5K finish is at Brazos. The 10K finish is the rest of the way down the hill and around the corner on Congress. I'll be there when you finish - grab your water and food, and come back to cheer for your teammates!

You're all ready for the distances you've chosen. Run smart, run strong, and you'll be fine.

Week 6 - Bun Run Report, Calendar, and Partial Retraction of Bun Run Report

OK, so I don't post as much on here, because I do most of it by email. Anyone looking in on us thinks we're just lame and content-less, so I'll at least start mirroring the emails on here...

1. Tomorrow's workout - We meet at Whole Foods at 6pm. We'll be running over in Clarksville again, a workout cheekily named "The Quagmire". I'd explain why, but it will probably require beers.

2. The calendar - Last Thursday's and Saturday's workouts didn't show up on the calendar - I should have checked it again. On the other hand, no one really said, "Hey, I want to run, but there's nothing on the calendar..." Hmm?

3. Bun Run - Sharon and Laura (and Laura's boyfriend) made it out to the Bun Run Sunday morning, and much butt was kicked. The race was generally fast, but broke down to a really crowded first mile, a couple of really challenging hills in the middle mile, and then a blazing fast downhill for the last mile.

Laura finished her very first 5K in a very nice 33:05.

Sharon ran the entire 5K, her first without any walking, and at the end, she picked up the pace a couple of times, and really had a nice run in to the finish.

I made a last-minute decision to run it, out of curiosity about the course, and feeling like I might get bored just hanging out until everyone finished. With the slow, crowded first mile, and my slightly out-of-ideal-shapedness, I was able to wrangle a second-best out of it.

The only other Spiridon result to report (that I know of) was marathoner Jean Conover, who had registered to run the race, and was reported by her husband, Bill, to still be in bed at about half an hour before the race. Soon after I published the report via email, I received this from the Conover campaign office:

HEY! That report is FALSE! I made it to the race at 7:45, registered and ran in true Spiridon fashion, even sporting my Spiridon shirt! I'm timed, so if you doubt, check the records! :) I think I ran in just over 30mins (can't get under that damn 10min mile!), but haven't seen the results yet. Bill told me he saw you earlier. I was looking for you at the start line! Didn't have your phone number with me though. Lost all my contacts in my old broken phone....

So, that was just a small sample of what's to come. Everyone's progressing really nicely, and I'm confident that we can all run the Round-Up 5K at the end of the month. If you aren't feeling some progress, or you're frustrated by the pace of it, let me know. The key, of course, is consistency - keep making it to the workouts, keep running your solo runs.

No slacking!

Running Log (repost)

Someday, I will share with you all the legend of Running Log, the great Native American track and field star. But not now.

If you'll look to the left over there, you'll see a link for the Nikerunning website, which contains a free training log.

I really recommend that you keep track of your running. Most obviously, it helps you have a picture of how often you're running, and what kind of mileage you're putting in every week. Most people think it'll make them feel bad when they miss a workout - actually, that's not a bad thing. But it will also give you an appreciation for how much you're doing. When you miss a workout, but you still see that you ran six or nine or (eventually) 20 miles that week, it can prevent that Stuart Smalley shame spiral where you decide it's all hopeless, and you go grab the peanut butter, a jar of Bonne Maman strawberry preserves, and the largest spoon that will fit in the mouths of both jars, and go to town, washing it down with successive Lone Star tallboys, the tinge of aluminum made slightly salty by your own tears.

It happens. Or so I hear.

So, check out the training log. It's fun to do, and you can also track your other activities, like yoga, cycling, swimming, and your weekly pickup jai-alai games. It'll also track your vitals, like your weight.

A training log is also good because it helps you track the mileage on your running shoes, which we call "tennis" or "tenny" shoes in Texas, but which the British, apparently being masters of the obvious and explicit, call "runners."

You guys are doing great - tomorrow, you get to learn how to run hills properly, and how to deal with insane people that scream at you from inside a creepy house in an otherwise yuppie neighborhood. That's right - it's the Pressler Repeats.

You're Going Out In That? (repost)

So, here's a fundamental issue that a lot of us take for granted: what to wear when we run. Running is a wonderfully simple sport, requiring very little "stuff", but it's still critically important to your running, your fun, and your health to have the appropriate "stuff".

Better Running Naked Than Barefoot
Clearly, most of it comes down to shoes. Shorts might ride up, you might chafe, that sportsbra may... do the things that bad sportsbras do. But if you have the wrong shoes, things can hurt, and you can end up with any number of long-lasting problems.

There are quite a few variables involved in running shoes. There's your pronation - whether you pronate naturally, overpronate or supinate. These generally relate to the height of your arch - flatfooted people like me tend to overpronate, people with really high arches are more likely to supinate. Accordingly, there are three broad categories of running shoes: neutral-cushioned for the natural pronators; motion control for the overpronators, and stability shoes for the supinators.

Most of these specific structures are accomplished with the use of different density foams in the sole of the shoe, arch supports, and rigid structures in the sole. Then there are variables of cushioning in general. I have flat, wide feet, and finding shoes has been a pretty frustrating process, quite frankly, even with really good people helping. I need a wide shoe with enough support to keep my foot moving properly, and being a bit larger than those stick-people runners, I need a good deal of cushioning, or I will literally feel the impact in my teeth and skull, which can't be a good thing.

So, most people want to steer me towards motion control shoes, which use denser (and therefore heavier and stiffer) foams, and more rigid (and therefore heavier and stiffer) structures. And I hate every motion-control shoe I've ever tried. The cushioning in the heel and forefoot might be great, but those rigid structures tend to be right under where most of my foot strike occurs, so I get the teeth-and-skull jarring ride.

The point is, you need help to identify your needs, narrow the options, and minimize the potentially expensive and frustrating trial-error quest for footwear. For shoes, then, go to Bettysport or RunTex, where they will take a look at your gait and other factors, and give you guidance on the kind of shoe you need. Don't go to one of the places in the mall, or a department store, unless you already know for certain they have the exact model of shoes you need to be running in.

Socks, the Forgotten Clinton
Yeah, Hillary, what have you done with Socks? What do you have to hide?

While we're waiting for an answer, and last year's tax returns, you should be experimenting with socks. Some people can run in thick, cushioned cotton socks. I sweat too much on a long run. When socks get soaked, your skin gets soaked and softens, and the friction actually seems to increase, as well. All this results in blisters. So, I use thinner socks that won't hold as much sweat. Sock thickness also obviously affects how your shoes fit, so be careful with that.

I'll also add that you may want to be careful about how tight your socks are. Yeah, it sounds crazy, but when they're too tight on the toes, they can contribute to the dreaded Black Toenail of Death (BTOD), which, like the Windows Blue Screen of Death (BSOD) and the Xbox 360's Red Ring of Death (RROD), is really annoying and potentially embarassing. Eventually, the toenail will fall off, leaving a weirdly mutated little... toenail deposit sort of thing.

But, really, please don't run naked. Running naked is not Good Naked.
The tech fabrics, like Nike's Dri-Fit, Adidas' Clima-Fit, and the generically licensed CoolMax, are not just hype - they work. They wick perspiration from your skin, and speed evaporation, keeping you cooler, and certainly keeping you lighter. If you're able to run in this heat in a cotton t-shirt, and it's not 10 pounds of sweaty fiber in 10 minutes, you're clearly dehydrated and about to die.

But not all are created equal. Some cheap "tech fabrics" are, like so much of the 1970's, just pointless polyester, and seem to get just as soaked as anything else. Even within a brand and fabric, there's variation - some DriFit stuff is outstanding for hot conditions, some of it is thicker and warmer. Keeping it thin seems to help, obviously - moisture will evaporate out rather than get locked in the fibers. Some of the fabrics have dimples (like Brooks stuff), some have a sort of waffle texture (like Nike Sphere), that increase the surface area for evaporation.

You want to be mindful of seams - start running four or more miles, and they can chafe.

For shorts, I do recommend using shorts made for running. The fabric is lighter and less restrictive, the seams should minimize chafing, and you can get them in varying lengths. The length is important, depending on your body. If your inner thighs tend to touch, I'd go with longer shorts - they're less likely to ride up on you. This is just personal preference, though.

Believe it or not, one of the best places to go for general running clothes is Academy. They've got a good selection of Nike, Adidas and New Balance clothes, even more so for women than for men, and the prices are decent.

For women, Bettysport is a great, locally-owned athletic clothing store, carrying everything from the basics to the more expensive but extra-hip Stella McCartney Adidas line. For women needing help with sportsbras... sorry, I'm not your guy, but I'm told that Bettysport is where you should go.

Of course, there's RunTex, outlet stores, and you're a bit safer buying clothes online than shoes. Try RoadRunner Sports or Eastbay.

Other considerations

Headgear - it's a toss-up. A white cap is probably better than a dark head of hair on a hot sunny day. With my partially shaved head, I worry about the sun, as we all should, but a hat is hotter than going without. A hat can be useful in the rain to keep the water out of your eyes.

Bodyglide - Is your friend, one that you are likely to take for granted, but whose absence will make you weep and walk like John Wayne, and not in a cool, macho way, but in a slightly whimpering way because your thighs are chafed raw.

Band Aids and nipple guards - Guys, and even some girls, will start chafing in three-four miles, depending on how you sweat, how your shirt or bra fits, and how abrasive the fabric of that shirt or bra is. For girls, it's probably an indication that your sportsbra isn't fitting right. For guys - you'll see people at races with blood running down their white shirts. Nipple guards seem like overkill, and most adhesive bandages fail when they get wet, but Band-Aid's Clear Water Block Plus bandages are perfect (well, for guys, anyway), and won't come off. After my first marathon, I came home and crawled in bed. I didn't take a shower until the next day, and I still had to rip the Band-Aids off, after the shower.

A watch - You need to have the discipline and perspective not to be a slave to timing, but it's good to be able to keep track of your pace. All you really need is something with a stopwatch function, preferably that will track lap (keeping time for each segment of a run) and/or splits (accumulated time at each waypoint of a run). Some watches have heart monitors, but as I've said, I'm not a believer in them. There are also the cool Garmin GPS things, but I think that's more just a matter of gadget appeal for most people.

Start experimenting, and finding what you like. If you have any questions, let me know. If it concerns bras and what-not... did I mention Bettysport?

How to Run

I love the Monty Python bit about a show called "How To Do It." The show's hosts show the audience how to do things, like rid the world of all known diseases ("Well, first of all become a doctor and discover a marvelous cure for something, and then, when the medical profession really starts to take notice of you, you can jolly well tell them what to do and make sure they get everything right so there'll never be any diseases ever again."), and how to play the flute ("You blow there and you move your fingers up and down here.")

So, in only a very vaguely similar vein, the first big training secret to running is... to freakin' run. Now, my job is to show you how to do it, and tell you how often to do it and all that, but beyond that, the biggest thing you have to do is get off your butt and do the running.

When I trained for my first half marathon, even my first marathon, I wasn't that committed. I showed up for most of the weekly "quality" workouts, and I showed for slightly less of the Saturday long runs. The longer I've run, I've found that while building strength and speed and extending distance are critical, no component of training is as fundamentally important as building a strong mileage base.

Now, you guys aren't training for anything longer than a 5K or 10K right now, and I can hear some of you saying that you don't want to be fast, you just want to be able to run. Actually I can hear some of you say "10K? What the hell are you talking about? That sounds like two times the 5K I want to do." We'll deal with that argument later. Anyway, the simple mathematical fact is that to an extent, faster=sucks for less time. On top of that, getting stronger and faster just makes covering the miles easier on your body. You may always challenge yourself to run faster or farther, but the idea is that you want to build the strong base that will allow you to run comfortably at certain speeds, for certain distances, and to push the envelope beyond that when you want to.

Believe me, I know how difficult it can be to get out there and run, in the morning, or at the end of a mind-numbing or overstimulating day at work. So, here's some things that might work for you:

• Anything is better than nothing at all. If you don't have time for a 40 minute run, run 30. Heck, run 20 - it's better than not running at all. It's too easy to rationalize that if you can't do your full run, you'll put it off until "That Time Later Today or Tomorrow Morning That We All Know Doesn't Actually Exist".


• Run an errand, literally. Gotta return a movie? Mail something? If it's nearby, run there. Or, just incorporate your run into the errand - some days, I'll go to Whole Foods after work, park there, run, then come back and pick up groceries, before I ever go home to the evil evil couch with its invincible gravitational pull.


• Keep running clothes and shoes with you, always. Just because running later doesn't seem like a good idea when you get up in the morning, doesn't mean you won't be able to get yourself to go right after work.


• Get into your running clothes as soon as possible. Change clothes before you leave work. If you get home, change into your running gear first thing. If you're going to go to the store before you run, change first. It puts you one step down the road to actually running. Avoid the television, avoid the couch. The damned, damned couch.


• Enlist help. We have enough people that there's someone else that you could be running with. Get to know each other. If it's OK with everyone, I'll distribute an email list. Set up a running time, and don't let the other runner down.


• Keep your inspiration in mind. You're doing this for a reason, I hope, but don't limit it to some cold and clinical goal. You want to drop some weight and look better? BFD - you could be doing Jazzercise. Why are you running? What does that mean to you, and what's it worth to you? You want to be ready to train for a half or full marathon? So you can put a sticker on your car? BFD - distance and time, in and of themselves, are pointless. What does achieving that really mean to you, and really say about who you are? The answers to those questions are the true inspiration for putting in the work. Looking at today's workout as 30 minutes of running that you're supposed to do is not motivating. Seeing it as an important step on whatever journey you're on is where you get inspiration and motivation. Every. Day. Counts.

Overall, keep in mind that you've made a commitment, and you're putting in a good deal of work coming out on Tuesdays. But if you don't do the work the rest of the week, you're wasting that effort and time, and selling yourself short.

I also always keep this in mind - if I give up, or I fail to follow through on this, then what else will I give up on? What else will I think is important but fail at anyway, just for want of a little effort?

A professional marathoner said that "The will to win is nothing without the will to prepare." Going out on a given day and running a 5K or a marathon can be a proof of your character and will, but it is nowhere near as important or impressive as having the discipline and passion to go out and put in the work on a daily basis, or at least three or four times a week. That is what will ultimately make this rewarding for you.

Now go! Run! Do it now!

Team Spiridon Rocks the Missions 5K!

One of my favorite lines from a movie I've never seen is from "Hardball", starring Keen-u Reeves. I like it because I can do a fair imitation of him, at times, and I think it's a silly line, especially when delivered with Keen-u's weird surfer-like gravitas. He's addressing the little league baseball players he's apparently been comically saddled with coaching, and he says, "One of the most important things in life is showing up. You guys blow me away with your ability to show up."

The line rang in my head Saturday morning, as Jean, Christina and I were able to show up at the St. James Missionary Baptist Church Missions 5K (whew - I know). And, we showed up well.

Many of us identified this as an important event. A couple of years ago, I ticked off a lot of people on another running group's forum by asking why there weren't more black folks in the group. Lots of people jumped all over me for asking such a clearly racist question, though notably, the two or three black folks that were in the group asked, "No, really, why is that, and what can we do about it?"

There are lots of reasons that the Austin running community is not more diverse, and the fact that IH-35 is once again the physical demarcation of this failure indicates that those reasons are not the fault of either community, but are issues of exposure, culture, and economics.

Just as problematic is the fact that, while we like to trumpet Austin as being such a fit city, we also rank fairly high in obesity, a problem that is universal, but also disparately correlates to minorities and lower-income groups.

In the past few years, we had the Go For The Gold 10K and (Almost) 5K, that not only ran in East Austin, but did a fair job of drawing registrants from both sides of the interstate. This year, with that race dead and, at least for now, gone, the St. James Missions 5K was the only shot to really fill that role.

The timing was difficult, with the exertion and expense of the marathon and half marathon just two weeks behind us. Most people reponded with heartfelt regrets at not being able to participate due to conflicts, but even then, it was clear that people "got" the importance of the event. That understanding and desire to "give back" says a lot about you.

The race was a huge success. The close to 300 registrants got a challenging course that was still very fair, if run properly, and they were treated to some of the best energy I've seen at any race.

The race started in the parking lot of the St. James church. Organizers did a very good job of lining its walkers up behind the runners, in large part because the walkers were extremely cooperative.

Jean, Christina and I started near the front, which ended up in something we've never really experienced before. We went out at a steady pace, and as the rolling hills of the four-sided trapezoid of the course opened up ahead of us, we could see the seven to eight people that were ahead of us. For once, we weren't just running against ourselves and the clock in a pack - we could see the possibilities ahead of us - we were really racing.

Christina and I ran it hard, but pretty strategically. I had done the course measurement and laid cones out along the route that morning, so we had the benefit of knowing the course, and knowing that at least some of those runners ahead of us would blow themselves out. Sure enough, a couple of fairly strong-looking runners did, and we passed them eventually.

For once, I was able to edge past Christina in the last half mile or so, as I took advantage of the fact that, unlike her, I had not been out drinking until 2:45am.

In the end, though, Christina was the second female finisher overall, and had a large PR, as well.

I PR'ed by 31 seconds, enough to come in sixth overall and first in my age group, which is something I never thought I would be in danger of experiencing.

And, Jean came in third in one of the larger female age groups, though she left before we knew that she would be claiming a medal.

The finish and post-race atmosphere was amazing. Everyone, runner and walker, young and old, black and white, got genuine, enthusiastic, and rowdy applause, while gospel music sent waves of highly energetic positivity across parking lot, where the finish line and health fair were set up.

With such a great turnout for its first year, this race will grow, and I'm proud that we were able to see and be a part of its birth.

I'm also proud of another round of success for some of our runners. Even though the field was small, and the finishing times relatively unimpressive for a 5K, we placed because we showed up, and because we ran hard in a race that gave us average folks, of all colors, a chance to compete together and celebrate together.

So, as proud as I am of Team Spee performances Saturday, I was even prouder that once again, our team recognized the importance of an event like this, not only to the race organizers, and not only to the Eastside community, but to helping grow the Austin running community into something we can all be proud of, in directions that better represent our entire city. An appeal to that sensibility was sent out a week ago to two other large running groups. Gilbert responded with interest, and I believe sent an email out to his Gazelles, who were represented by a woman and her son. Other, far larger running groups who got the same email didn't respond and were conspicuously absent.

You guys have raised money for good causes, helped fellow runners out on the road, and volunteered to help out with the marathon effort - not doing something intrinsically fun or flashy, not out of some bloated sense of self-importance, and not to advertise this group, but because you believed we could have fun and do some good. I don't want us to be arrogant or self-righteous about it, but I do have to say that for the newest and one of the smallest groups around, it's just another way you've been proof. Thanks for that, and keep it up.