Posts tagged: racing

How do you Mentally Prepare? A tip from Meb

Race Day Mental Preparation

What counts is what you do when no one is watching.

  • The training miles you put in.
  • Giving your best effort at every workout.
  • Being mentally tough during practice.
  • Trusting in your consistent training, despite the ups and downs.


ING Miami Half Marathon 2012 Experience

Recently I (Coach Jay) ran the ING Miami Half Marathon. My training has been incredible and I was ready for a fast race. However my times reflected a different outcome. Despite the slower time, I still consider this race a success. Here is my racing experience.

Thoughts on the course:
The course was very flat, although it had several rough patches where the road was uneven and lots of little potholes and manhole covers. There were one or two bridges that we ran over. One in the first mile and I think there was another one but I am not sure due to the fact that it was 72 degrees and 90% humidity and getting hotter every mile.

Wow! It was a rough race for me for several reasons:

  • The weather was much warmer than I have run in all year.
  • The wind was blowing pretty hard after the first 3-4 miles.
  • In general I just had an off day.
  • I think I might have set my expectations too high based on the weather and conditions

I was hoping to run 5:07 to 5:10 pace for the half, so about 1:08:00 pace or so. Well, my splits were not even close.

Here they are my race splits:

5:03, 5:09, 5:15, 5:18, 5:32, 5:31, 5:31, 5:39, 5:33, 5:44 (perhaps the hardest mile I have ever run…I was so hot), 5:43, 5:38, 5:30, 1:31 (1:12:43)

  • Although this was a tough day with a less than pleasant result there were a few positives.
  • My splits were slowly getting worse and worse. I had to fight the negative thoughts that always come up when you are not running as well as you expect. I did fight and consistently caught people throughout the race. I think that practicing staying positive in this race will pay off in my next race when I actually run well.
  • I learned that I really do enjoy the process of running and training.
  • Haile Gebresalasie said “If you can’t take the good with the bad then you should not take the good.”  I am looking forward to the next good.

Two final Miami Half Marathon comments:
The aid stations were giving out these 2.5” X 4” plastic bags of water.  I couldn’t find a website for this company. If anyone knows what I am talking about please email me at

The volunteers were saying to bite the bag open and then drink the water. So, I bite the first one I get and the plastic piece from the bag shoots to the back of my throat. I can feel it clogging my esophagus and I can’t breath. This was about the 5th mile or so, I can’t really remember exactly where the aid station was located. In addition to being a serious hazard for the runners these bags of water tasted like a plastic bag. Several people were complaining about the bags after the race. I think it is very possible that someone could choke if race directors continue to use these bags.

My introduction to Shiatsu:
Tom Sweeney M.Ed, LMT worked on my after the race with some Shiatsu and identified a problem with my body that I have been having for a few years.  Apparently, my Yin and Yang is not balanced.  My left glute is pulling my left illium posteriorly and this is causing my right gracillis is very tight and needs to be released.  I will be seeing the Chiropractor as soon as possible. I will be trying to learn the art of Shiatsu.

Running is a Gift to be Enjoyed

At the GoGo Running All-Area High School Banquet, Dr. Wm. Richard Kremer spoke. We thought it was so powerful that it deserved a blog post. This the forth post in a series of seven. Be ready to be inspired by his words:

Fourth, Running Is a Gift to be Enjoyed in its many stages. Perhaps the best way I can explain this point is by noting the name that a friend of mine gave his running shoe store. He called it “Jogger, Runner, Racer.”

Most of you are at the Racer stage of your careers. Respect the privilege that you have and do your utmost to maximize your talent. But understand that your racing career represents but a fraction of your running pilgrimage. I raced competitively for about twenty years, until the press of church work and academics forced me to surrender the racing life.

But that didn’t mean I had to give up running. It has remained a part of my lifestyle, an essential component of my being. I call myself a runner, even though what I call running now is what I would have called jogging ten years ago. But that doesn’t mean I can’t continue the sense of being “in training”; that doesn’t meant I can’t continue to compete against myself – and test myself in the process.

You are at a privileged stage in your running pilgrimage: make the most of it. But know that this is a lifestyle you can continue to enjoy and can continue to shape and improve your life even after your racing days are over. Running is a gift to be enjoyed in its many stages.

Running is…


Dr. Wm. Richard Kremer, is currently the pastor of Garden Lakes Baptist Church in Rome. Dr. Kremer has spent most of a lifetime involved in track and field as a participant and coach. He would characterize himself presently as a “very slow recreational runner.”

Dr. Kremer was the indoor 440 champion of the state of Alabama in 1973 and was part of the Jefferson Davis High (Montgomery, Ala.) team that finished that year undefeated. He received a full track scholarship to the University of Georgia, where he competed in a variety of cross country and track events.

He placed fourth in the SEC Championships of 1974 and 1975 in the 600 yard dash, setting a school record of 1:11.5 that stood for many years. A summa cum laude graduate, Dr. Kremer was inducted into Phi Beta Kappa and nominated for the Rhodes Scholarship.

Upon graduation with a double major in English and History, Dr. Kremer attended the Southern Baptist Theological Seminary in Louisville, Kentucky, where he earned a Master’s of Divinity and Ph.D. in Systematic Theology. While in Louisville, Dr. Kremer ran for the Mason Dixon Athletic Club, continuing to win local and regional events while working on his Master’s. While running for the Mason Dixon AC, Dr. Kremer was part of a formidable distance medley relay team that included British Olympian Nick Rose.