Sunday, April 13, 2014

Team Work

This weekend many CU Racing Team members competed  at River 2 River. If you haven't heard of it, R2R is an 80 mile road race across the southern tip of Illinois.  As each team member is tested by the difficult terrain and hills, the team come closer together. Sticking with the team theme we realize that CU Racing Team is far overdue for group training runs.  (More Below)


Starting this Sunday we will have Sunday runs starting at 9am with options for all speeds. This run will be a good opportunity for a long run or recovery run depending on your training. Anyone is welcome. Bring a friend.

In addition, following the Illinois Marathon we will host weekly runs on Wednesday evenings led by Jeff Riddle with a focus on race pace training. Again, anyone is welcome. Bring a friend.

Tuesday, April 8, 2014

What Is Your Yes?

In today's society convenience and instant gratification are common themes to everyday living. Technology allows for people to live in comfort, interact socially, and satisfy almost any craving or impulse they may have in an instant. However, the true pleasures in life are not granted by living everyday in comfort and satisfying impulses. True happiness is more often found through hard work and long-term dedication than through convenience and the search for immediate comfort. Finding your ambition in life, the thing that motivates you to keep working consistently over the long-term is where satisfaction and happiness lie. I would argue that to truly enjoy life you have to make sacrifices and say, "no" to the things that keep you from getting there. Decide what your highest priorities are, and have the courage to pursue them. 

One reason running can be such a powerful teacher is because it too follows these same principals of life. Distance running couldn't be further from convenient and instantly gratifying. Running teaches commitment and how to be 'ok' outside of your comfort zone. To become a better runner you must force yourself to commit to running nearly everyday, to time outside, often alone, always unplugged from society, and often outside of your comfort zone.  Often in life you have to say "no" to the temptations and focus on what you want out of life. 

Sitting on the coach by the fire always feels so much better after you've completed a long run through the cold. 

Sunday, March 16, 2014

Keeping Easy Days Easy

How Do Easy Runs Help You Race Faster (and what exactly your easy pace should be)
A common question, and one of the more difficult concepts of training to comprehend, is “how do easy runs help me race faster”.
As an example, if you want to run a marathon at 9 minutes-per-mile, how does running five to eight miles easy, or even your entire long run, at 10:30 pace accomplish this? Wouldn’t running all your miles as close to 9 minute-pace as possible make more sense?

Logically, it would make sense that pushing the pace of your easy days as close to race pace as possible would help you get fitter quicker and ultimately run faster.  After all, the harder you work the better you get, right?

Yet, most good coaches will tell you to run slow on your easy days. Moreover, easy runs are likely to make up 50-75% of your weekly mileage.

At RunnersConnect, almost all our new team members ask at some point “why are my easy days so slow” or “how am I supposed to run fast if I am running easy all the time”
The answer to these questions lies in what coaches call the aerobic system.
The aerobic system, and thus aerobic development, is the one true secret to training and it’s the key to unlocking your potential.
In this article, we’re going to examine why the aerobic system is so important, what the aerobic system is, and how to target it in training.

Why is aerobic development important?
The first step to understanding just how important the aerobic system is to distance running is to identify the percentage of energy contribution the aerobic system provides for races 5k and longer.
As you can see in this chart, even for a “short” event like the mile, over 80% of the energy required to run the race is produced via aerobic metabolism.

Looking at the research and the scientific data, we now know that the aerobic system is extremely important to distance running. But, what is the aerobic system and how does developing it help you run faster (if you’re always running so slow all the time).

What is “the aerobic system”?
First, we need to understand exactly what the aerobic system is and how it relates to easy running.
At the heart of aerobic training is the scientific fact that to exercise, your body needs to break down sugar and convert it to glycogen so it can be used as energy or fuel.
In the presence of adequate oxygen, the body utilizes the aerobic system, also known as aerobic glycolysis, to power continuous running. In the aerobic system energy ATP is produced through Pyruvic Acid and Lipid/Protein fragments entering the Kreb Cycle and the Electron Transport Cycle.
Simply speaking, during aerobic respiration, you breathe in, the body efficiently uses all the oxygen it needs to power the muscles, and you exhale.When you are “running aerobically” (or running easy), your muscles have enough oxygen to produce all the energy they need to perform.
Therefore, improving your capacity to transport and efficiently utilize available oxygen to produce energy will enable you to race faster since this makes up 85-99% of the energy needed to race.
Since running easy is aerobic development there’s no better way to train the aerobic system.
Now that we understand what aerobic running is we can examine the specific physiological adaptions that occur when you develop the aerobic system.

Benefit 1: Capillary development
Capillaries are the smallest of the body’s blood vessels and they help deliver oxygen and nutrients to the muscle tissues while shuttling waste products out. The greater the number of capillaries you have surrounding each muscle fiber, the faster you can transport oxygen and carbohydrate into your muscles.
Aerobic training (easy running) increases the number of capillaries per muscle fiber, thus improving how efficiently you can deliver oxygen and fuel to your working muscles and how quickly they can clear waste products.

Benefit 2: Increase myoglobin content of muscle fibers
Myoglobin is a special protein in your muscles that binds the oxygen that enters the muscle fiber. When oxygen becomes limited during exercise, myoglobin releases the oxygen to the mitochondria to produce more energy.
Simply speaking, the more myoglobin you have in your muscle fibers, the more oxygen you can sequester to the muscle under aerobic duress – like during a race.
Aerobic training increases the myoglobin content of your muscle fibers.

Benefit 3: Mitochondria development
Mitochondria are microscopic organelle found in your muscles cells that contribute to the production of ATP (energy). In the presence of oxygen, mitochondria breakdown carbohydrate, fat, and protein into usable energy.
Therefore, the more mitochondria you have, and the greater their density, the more energy you can generate during exercise, which will enable you to run faster and longer.
Aerobic training increases both the number and the size of the mitochondria in your muscle fibers.
There are a few other physiological benefits to aerobic training, but that discussion gets a little too scientific and likely only interesting to biology majors.
Suffice it to say that aerobic development is the single most important factor to long-term development.
Sure, track workouts, VO2max sessions, and tempo runs will increase your fitness and are still important to racing faster. However, nothing will consistently help you improve continuously like developing the aerobic system.

Why doesn’t running faster on easy days develop the aerobic more rapidly?
Now, the million dollar question: Won’t running faster and pushing harder on your runs develop the aerobic system more rapidly?
Nope.
Not only will running faster result in diminished aerobic development, but it increases the chances of injury and overtraining. Double whammy.
This is the single biggest mistake runners of all experience levels make in their training.
Since I firmly believe that understanding the “why” of training is critical to executing workouts and training correctly, and I don’t expect you to take my word for it, let’s look at why this is.

Optimal aerobic development pace
Scientific research as been able to identify exactly how the aerobic system responds and adapts to certain training paces. Physiologically, we know:
·         Capillary development appears to peak at between 60 and 75 percent of 5k pace.
·         Research has shown that maximum stimulation of myoglobin in Type I muscle fiber occurs at about 63-77 percent of VO2max. 63-77 percent of VO2max is about 55-75 percent of 5k pace.
·         Two researchers, Holloszy (1967) and Dudley (1982) published some of the defining research on optimal distance and pace for mitochondrial development. In short, Holloszy found that maximum mitochondrial development when running at 50-75 percent of V02max. Likewise, Dudley found that the best strategy for slow-twitch, mitochondria enhancement was running for 90 minutes per outing at 70 to 75 per cent V02 max.
I know that’s a lot of statistics and numbers, so if you’re not as analytically inclined as I pretend to be, here is a neat chart to sum up the research:

The body of evidence is clear: your optimal easy run pace for aerobic development is between 55 and 75 percent of your 5k pace, with the average pace being about 65 percent.
It’s also evident from this research that running faster than 75% of your 5k pace on your long run doesn’t provide a lot of additional physiological benefit.
In fact, the research indicates that it would be just as advantageous to run slower as it would be to run faster. 50-55 percent of 5k pace is pretty easy, but the research clearly demonstrates that it still provides near optimal physiological aerobic adaptation.

Overtraining and Injury
Ok, so we can clearly see from research that running faster isn’t going to develop your aerobic system more rapidly. But, what’s the harm in running faster on those days you feel good? Why do coaches always harp on you to slow down?
The faster you run on your easy days, the more stress you place on the muscles, tendons, ligaments in bones. For example, you may be able to head out the door and hammer out an easy day and feel fine with your breathing, but your hips might not be strong enough yet to handle the pace or the consecutive days of faster running and, as a result, your IT band becomes inflamed.
In addition to aerobic development, easy days can function as active recovery from your hard workouts – but not if you run them too fast.
After a hard workout, your muscles will have micro-tears from the forceful contractions which happen at fast speeds. These micro-tears cause muscle soreness, and make training the day after a hard workout difficult. The body heals these small micro-tears through the circulatory system, which delivers the oxygen and nutrients to the muscles that need repair. Easy running delivers oxygen and nutrients directly to the muscles used during running. When running easy enough, the stress and micro tears that result from running are virtually non-existent, so the recovery outweighs the slight muscle damage.
The reason these two realities are so difficult to understand is that they don’t occur instantaneously. Meaning, you don’t run slightly too fast one day and then immediately get hurt. The stress and fatigue compounds, so it’s difficult to attribute it to one run.
Hopefully, this in-depth and scientific look at the aerobic system, easy runs, and optimal pacing has opened to your eyes to why easy running is critical to long-term success and why running too fast is doubly detrimental to your progress.

Wednesday, March 5, 2014

Inspirational Runner




Photo

Kayla Montgomery (4) has become a top runner for Mount Tabor High School.CreditJeremy M. Lange for The New York Times
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Kayla Montgomery, 18, was found to have multiple sclerosis three years ago. Defying most logic, she has gone on to become one of the fastest young distance runners in the country — one who cannot stay on her feet after crossing the finish line.
Because M.S. blocks nerve signals from Montgomery’s legs to her brain, particularly as her body temperature increases, she can move at steady speeds that cause other runners pain she cannot sense, creating the peculiar circumstance in which the symptoms of a disease might confer an athletic advantage.
But intense exercise can also trigger weakness and instability; as Montgomery goes numb in races, she can continue moving forward as if on autopilot, but any disruption, like stopping, makes her lose control.

Photo

Kayla Montgomery being carried off by her coach, Patrick Cromwell. Because of her multiple sclerosis, she collapses after every race. CreditJeremy M. Lange for The New York Times

“When I finish, it feels like there’s nothing underneath me,” Montgomery said. “I start out feeling normal and then my legs gradually go numb. I’ve trained myself to think about other things while I race, to get through. But when I break the motion, I can’t control them and I fall.”
At the finish of every race, she staggers and crumples. Before momentum sends her flying to the ground, her coach braces to catch her, carrying her aside as her competitors finish and her parents swoop in to ice her legs. Minutes later, sensation returns and she rises, ready for another chance at forestalling a disease that one day may force her to trade the track for a wheelchair. M.S. has no cure.
Last month, Montgomery, a senior at Mount Tabor High School, won the North Carolina state title in the 3,200 meters. Her time of 10 minutes 43 seconds ranks her 21st in the country. Her next major competition is the 5,000 meters at the national indoor track championships in New York on March 14, when she hopes to break 17 minutes.
Her trajectory as a distance runner has been unusually ascendant.
“When she was diagnosed, she said to me, ‘Coach, I don’t know how much time I have left, so I want to run fast — don’t hold back,’ ” said Patrick Cromwell, Montgomery’s coach. “That’s when I said, ‘Wow, who are you?’ ”
At the time, Montgomery was one of the slowest on her team, completing her first 5-kilometer race in 24:29; by last November, she had run a 17:22, placing 11th in the regional qualifier for the Foot Locker national cross-country championships.
The diagnosis of M.S. came after Montgomery could not feel her legs after she fell playing soccer and shocks ran up her spine. She was on Mount Tabor’s junior varsity cross-country team and told her coach that her legs went numb when she ran.
“I said, ‘Well, sweetie, that’s kind of how running is, you feel the pain and then you don’t, you just have to push through,’ ” Cromwell said. “But she said ‘No, they stay numb.’ I knew that wasn’t normal, and that’s when the doctor visits started.”
A magnetic resonance imaging exam revealed six lesions on Montgomery’s brain and spine. With treatment, she went into remission and resumed racing.
Because Montgomery has played down her condition, few people understand her unusual racing finishes. In the national indoor 5,000-meter championship last year, officials forgot to catch her and she fell on her face, lying prostrate on the track until someone carried her away. Announcers speculated that she had a seizure. Some assume she is fainting. Others, she said, have simply called her a wimp.
She dismisses the attention.
“I didn’t want to be treated differently, and I didn’t want to be looked at differently,” she said.

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In many ways, Montgomery’s life resembles that of an ordinary high school track athleteCreditJeremy M. Lange for The New York Times

In many ways, Montgomery’s life resembles that of an ordinary high school track athlete. Before every race, she puts on the same lucky green sports bra and size 5 ½ racing flats that carry her 5-foot-1 frame. She is deeply involved with her Methodist church, along with her younger sister and her parents, a nursing student and a pesticide salesman. She carries a 4.70 grade-point average and logs 50 miles a week.
Though examples of elite athletes with M.S. are scarce, some have speculated that Montgomery’s racing-induced numbness lends a competitive edge, especially given the improvement in her times since the diagnosis.
“The disease has no potential to make her physically more competitive,” said her neurologist, Lucie Lauve, who also said she did not know precisely why Montgomery collapsed after races. “If M.S. has made her a better athlete, I believe it is a mental edge.”
Cromwell, Montgomery’s coach, said he thought that insensitivity to the pain of distance racing could be marginally advantageous.


“I think there’s a benefit to numbness,” he said. “I don’t know anyone in their right mind, though, who would trade this; who would say, ‘Give me M.S. so I have a little bit of numbness after Mile 2.’ But I think that’s when she gets her strength.”
The numbness is particularly dire for midrace falls. At her state cross-country meet last year, she clipped the heel of a fellow runner in the lead pack and crashed. Facedown with her legs splayed, she could not get up. Runners sprinted by, and she slipped from all-state contention. Seeing a rival pass was enough to get her to use a nearby fence to pull herself up and cruise into 10th place.
It was a lesson in resilience. “Now I know I can do it,” she said. “It may take a little while, but if I fall, I know I can get up.”
Exercise is commonly recommended for M.S. patients, and Montgomery’s doctor has cleared her for racing. However, some experts worry pushing to the point of collapse could have long-term drawbacks.
“When you push to your limit, your body usually sends pain signals to warn you that you’re damaging tissues,” said Dr. Peter Calabresi, director of the Multiple Sclerosis Center at Johns Hopkins. He has not treated Montgomery.
“Pushing that limit is what endurance sports are all about. But if you can’t feel those signals and push from tingling to extreme or prolonged numbness, you could be doing damage that we won’t even know about until down the road. It’s a paradox.”
College recruitment has been another challenge, Montgomery said. When coaches called, she told them she had M.S., and they told her it was not a problem. “But then they didn’t call back,” she said.

Lipscomb University in Tennessee was an exception. She will enroll there this fall on a scholarship.
Montgomery is closing out a high school career that is consistently improving.
“I make myself do it,” she said. “I tell myself, ‘I know you’re tired and you can’t feel anything and it’s hard but you’re going to finish this.’ And then I do.”
- Article courtesy of New York Times

Sunday, March 2, 2014

Club Relays 2014

CU Racing Team members came out to the U of I Armory to run and cheer each other on. Everyone gave it their all against the young guns and we lived to tell about it. Below is a video capturing the event along with splits provided by member and coach Jeff Riddle. Thanks to all.

Club Relays '14 from CU Racing Team on Vimeo.
3000 meter
Jim
38/35/35/36/36/  3:00/k  /36/36/36/38/38  3:05/k  /38/40/40/40/36  3:14/k  = 9:19  (avg 3:06.3/k)

Tom (I sorry but I missed your race- I was in the bathroom)

1 mile (1609m).....I tried to get splits each 220y....a little hard on a metric track
Valeria
44/45/45/46/  3:00/half   /47/47/47/46   3:07/half = 6:07  (avg 91.75/440)

Brandon
34/33/32/32  2:11/800m  34/33/34/38   2:19/809m  = 4:30  (avg 67.5/440)
I messed up, your splits were 200m except last one was 209m

Jeff
35/35/35/35/  2:20/half  /37/37/36/35   2:25/half  =  4:45  (avg 71.25/440)

Nate
42/36/37/37/  2:32/half  36/34/34/32    2:16/half   = 4:48  (avg 72/440)

4x400
A (Nate, Jeff, Jim, Brandon)
56.3/62/54.9/55.2  =  3:48

B (Eric, Tom, Brian, Patrick)
56.2/61/64.2/58 = 3:59

Monday, February 3, 2014

Central Illinois Running History: The Barney Hance Story

Running From Scratch – The Barney Hance Story


**Post is courtesy of Body N' Sole Blog**
Intro: When I started my running career in the early 80s I was fortunate to meet Barney Hance, and he became one of the major influences on how I approached running and racing. The following is the story of his long running career written in his own words.
Running From Scratch
Whenever someone boasts of a much better time, you should never feel intimidated- until you both run up the same hill, on the same day, caring the same weight on your shoulders. In over 45 years as a competitive runner, this was probably one of my most important lessons.
Note:   Barney winning the Crawfordsville, Indiana August 1978 Marathon.   Approximately 100 runners.   Time:   2:24:58
Note: Barney winning the Crawfordsville, Indiana August 1978 Marathon. Approximately 100 runners. Time: 2:24:58
Before the Distance:
I was born in Danville, Illinois in 1950. Until about the age 14, I was smoking a lot of cigarettes, taking a lot of hikes, and running around town on a bicycle with my friends.

In 1964, I tore a tendon in my right hip trying to do the long jump and running the 220 yard dash. They mummified my hip with a white tape that could tear your hair out, and put some kind of greasy stuff on me called “Atomic Bomb”. This treatment would not only open up your sinuses and help you breath better, but it would also take your mind off the pain of your injury simply by inflicting a different pain.
I think this method was to set you on fire, and make you run faster to cool yourself off. It not only opened your breathing passage, but your injury as well. This treatment also usually shortened your season. I gave up doing three things that year: the long jump, the 220, and smoking.
I had an attention deficit problem in school, and athletics was my way of coping with it. I wanted to be good at something. So, if I couldn’t be smart, why not make myself tough?
My dad, who was a former Illinois Golden Glove champion in the 1930s, told me if I didn’t quit smoking, I would get my butt kicked by some kid that had more wind. So, I gave up trying to look tough and started exercising more.
Dad also told me that champion fighters would get out of bed before school and run sometimes 2 miles and more. I needed something to keep me active.
Hearing About It:
I read a comic book ad about a body builder who claimed he could run 10 miles non-stop.
We didn’t have cross country in junior high back then. I actually thought the mile run was the longest running event. Like most kids, I was only aware of what was in front of my nose. It was hard enough to run the 220 yard dash without blistering your feet or getting injured, so how do you run 10 miles?
It was hard to believe someone could do that. “How cool would it be,” I thought, “ to have that ability?”
I liked boxing and wrestling, but long distance running was something you didn’t hear about much. I was told very few did it, and it was a tough, lonely sport. You train outside in the cold, and if you didn’t find the right shoes, you blister your feet a lot.
It seemed like a good enough challenge because no one in my school was out there doing it.
Meeting The Challenge:
In the Fall of 1965, I decided to meet this challenge and train for the mile. I turned off an old wind-up alarm clock set for 6 a.m.. I put on gray baggy cotton sweats, canvas gym shoes, and started running before school.
I ran anywhere from 2 – 4 miles at a time throughout winter of ’65 and ’66. I remember my feet crunching on icy sidewalks and frozen snow being the only sound I heard at times. I would often wonder if some early riser would look out their window and see me run by. This was my stage- and they either thought I was crazy or pretty tough. I always pretended it was the second one.
This was the start of my career as a long distance runner, and covering over 125,000 miles over the next 48 years.
The Mile:
I won the city junior high mile championship in the spring of 1966 wearing a pair of cut off thin canvas tennis shoes. You wore your own stuff in that first meet. I had on a pair of basketball-like shorts and wore a red sleeveless t-shirt. You didn’t get a pair of thick leather black spikes until you made the all-city traveling team.
This event was held on Danville High School’s cinder track. There was no understanding of how to pace yourself in the mile. To us, it was an all out run. I remember learning how to race for the lead and crawl for the finish, which was not good tactics. I experienced burning lungs, spells of blindness with swirling spots, and hearing loss in the final lap. This made running anything farther seem almost impossible.
I finished with a time of 5 minutes and 14 seconds for my first and last mile race of the season. I ran the first quarter mile in 65 seconds. I was lucky that everyone who followed was as ignorant as I was, or I probably wouldn’t have won.
The 880:
This experience was enough to make me appreciate transferring over to the 880 yard run, known as the 800 meter dash today; but almost a second longer.
Our half-miler failed to show up at our first away team competition in Urbana, Illinois. I was supposed to have run another one of those painful miles, but a thunderstorm was moving in, and our coach wanted to score points before they canceled the meet. There was time to run the half-mile, so they put me in.
Note:  Barney gutting it out on Danville High School pear-shaped cinder track in his fancy white leather spikes.   880 yard run 1968 in 2 minutes flat.
Note: Barney gutting it out on Danville High School pear-shaped cinder track in his fancy white leather spikes. 880 yard run 1968 in 2 minutes flat.

Unfortunately, when I look back, I kind of wish this never happened. I found this race to be an easy victory for me, and got stuck with it clear on up through high school; this, and anchoring the mile relay.
You couldn’t double in the longer runs like you can today. I only got to run the mile twice in high school; and to this day, I think once I mastered the pace, it would have been a better event for me.
Whatever you could win, that’s where they kept you back then.

Cross Country:
My high school cross country career was plagued by athletic induced asthma, which they knew nothing about in those times. I was blamed for over training, and even having a girl friend. This allergy would strike when the leaves started falling, right during the finals. I always ran strong at the first of the season, even setting our course record. But, was never allowed to run fast at the end of the season.
First Road Race 1967:
I ran my first road race in the winter of 1967 in a five-miler down south of Charleston, Illinois. I got second place overall against a college kid. This gave me faith that I was still a distance runner. I found that in this race, I not only could breath better, but had more time to position myself as well.
I failed to get a varsity letter in cross country that year, but on the roads and track I seemed to have shined a lot better and got back at my team mates who beat me in cross country.
I had a great coach my sophomore and junior year at Danville High. His name was Larry Burgess, and he was a great motivator. He introduced me to road racing and running distances longer than two miles.
First Running Shoes:
I found a pair of specially made canvas running shoes that cost less than $8.00 at a downtown Danville sporting goods store. They were the first shoes that I found that were actually labeled “Running Shoes” with no spikes. They were white with three colored stripes on the side, and I thought they were cool. By the time I was a senior in high school, I was running races up to ten miles long. Those shoes held up pretty good.
Note:  The super shoes of the time.   Read it.  Then, ask yourself why running was a tough sport back then.
Note: The super shoes of the time. Read it. Then, ask yourself why running was a tough sport back then.
The Track Club I.T.C.:
The Illinois Track Club in Champaign, Illinois used to host a lot of runs in an open field area called the South Farm Roads. I remember paying $2.00 entry fees and running our legs off out there.
Most runs were from 2 to 8 miles long, sometimes hosting two events at once. There were usually less than forty runners showing up. Everyone was there to race. No one ever heard of a fund raiser or fitness jog.
Sometimes a guy named Dick King would come clear from the Chicago area to run in these events. He was in his early 40′s, and we thought of him as an old man. He probably thought he was too. He usually got last place. But, I don’t think he ever trained.
Only the top three runners got awards, and the rest got white certificates about 5” X 7” in size. If you got an award back then, it didn’t sit on the same shelf as a bowling trophy. I have seen guys almost puke their guts out for one- even me.
I can remember many times traveling from Danville to Champaign and looking for a parking place. As soon as you arrived, the first thing you would do was look out the car window to see if someone showed up who would make you run your lungs out.
There were guys like Phil Davis, for example, who made a science out of it; forcing you to run out all you had. Then there was Dike Stirret, a runner with a head on a set of legs. You might as well hand him the trophy at the start. Guys like that were world class material, but never really had enough time or resources to reach that level of recognition.
Running In Illinois:
I think central Illinois is a tough place to run because the weather is always changing between a lot of extremes. When you run in open cornfield areas your window for calm days is usually short. When I ran in extreme cold, it just meant more layers of clothes.
I would say that over 95% of runners were men who trained outdoors on hard concrete. There were no electronic devices to run indoors on. There were no specially designed trails. I ran outside when it was 100 degrees, and I ran outside when it was below zero. Why? Because I figured that the other guy wouldn’t.
It wasn’t hard to be a tough runner, because all you had to do was run. My dad was right, it was a tough sport. It was a bit lonely, and there was no gym to hang around and talk about it with anyone.
First Runners World Magazine:
The first Runners World magazine I ever saw was in the late 1960′s. It was not in color, featured two pairs of shoes, and was mostly stories or race results of the world’s best. The only tip you got was for you to decide if you wanted to train like they did. You weren’t advised on how to train; you had to decide.
I remember once putting a pair of farm boots on and running ten miles because I thought it would make me a lot tougher. I did things like running every day for 8 ½ years, even on injuries. I got stuck out in a blizzard twice, and I would run up to as much as four hours straight without drinking water. I ran a mile around a living room couch with 104 degree fever, because I didn’t want to miss a day of training. There was more fear of getting out of shape than knowledge of how to train right.
1969:
In 1969 I had less than two minutes to prove to my hometown I was champion material, but failed. I finished 7th in the state IHSA 880 finals. But, there were only five medals given out, with no separate school size divisions like they have today. The half mile was a race that neither defined you as a sprinter, nor a distance runner. You were defined as being a little of both. But, I wanted to be more. The heart breaking defeat in high school just meant I needed to find something else.
The Marathon:
Why not challenge a marathon? My buddy, Paul Marana, talked me into it just a few days after graduation. I didn’t know what a marathon was, but when he told me about it, I actually thought if I could win an award for something like that, I wouldn’t need a state medal to prove anything. There were plenty of track and cross country awards around, but who runs a marathon?
The Freedom Challenge:
On July 6th at 7 a.m. in Monticello, Illinois we both stood on the starting line of a 26 mile 385 yard foot race alongside some fifty or so other guys. Some of them were already sweating and the gun hadn’t even gone off. We paid a whole $5.00 entry fee.
The competitors in this event looked like a different breed of runner, who didn’t eat much and strained themselves a lot. There were no digital watches back then, and to see someone look at his two- handed watch made me wonder if it was a race of brain over brawn. There was more talk about feet blistering than fear of not finishing. Someone announced that there was a guy entered that broke three hours once. I was ignorant enough to think that three hours was plenty of time to run a foot race.
Note:  How many runners today can push themselves for 26 miles in a field of less than 50 runners?  How many can sip from a Dixie cup on the 4th of July weekend?    This course was a little tougher than the one moved to the Fall.  They took out the little stair climb thru the Sun Garden.
Note: How many runners today can push themselves for 26 miles in a field of less than 50 runners? How many can sip from a Dixie cup on the 4th of July weekend? This course was a little tougher than the one moved to the Fall. They took out the little stair climb thru the Sun Garden.
The Experience You Faced:
When the gun went off, you were on your own. There were no books or magazines that explained what you were getting into. No one was around to tell you how to prepare for it. You had to trust in you own training and pace. There was no one along the way to spoon feed you. The race officials had to trust in you as well. No one hosts a marathon on the 4th of July weekend today. But what did they know? Back then no one knew what the limit was. I sure didn’t.
The Course:
This event was put on by the Illinois Track Club. It was called the Freedom Marathon and Run through the Allerton Park sun garden, featuring a short stair climb and trail. It was run mostly on park road surface. The lack of hills was replaced by the July heat. It was later moved to the fall in the 1970′s and the sun garden portion was taken out.
The Experience You Felt:
I remember passing up the limited aid stations during the first few miles because we actually thought back then that stopping to drink would lose your momentum and get you behind. They had little green paper dixie cups to sip water out of, and that was it. If you missed your cup, it was like looking for the next watering hole in a desert.
You could find yourself out there alone in some spots, because there weren’t a lot of people around in that race. I almost went the wrong way at one point because the sun reflected off the white painted arrows on the road.
When I reached the 20 mile mark, I didn’t care that I had to stop and gulp water, and I didn’t care about winning an award. I just wanted to make it. At the 24 mile mark I was forced to finish because someone yelled that I was in second place. I was running on legs that felt like a couple of sticks, but I managed to make it to the last mile.
Someone yelled at me that Dike Stirret was about 2 minutes ahead, and at this point all you had to be was one tenth of a second to beat me. It was like I was running in some kind of echoing tunnel and I was looking for the light at the end.
Finishing:
I don’t remember the finish, but somehow my dehydrated self made it. I didn’t come to my senses until someone told me I won a 2nd place trophy, and that Dike and I both were well under the three hour time by at least 5 minutes.
Paul Marana only missed the three hour time by 15 seconds. But again, these weren’t the best conditions for trying to reach it. All finishers got that black and white certificate with place of finish and time on it. There were no t-shirts back then, and you had to be in the top three to get that award.
There weren’t enough runners around in those days to have division awards. I would say that over 90% of long distance runners back then seemed to be from age 16 to around 30 years old.
Most people thought they couldn’t do it, but in reality, most people didn’t want to or didn’t know how. There just simply wasn’t anything to make it more comfortable to train with, especially in the footwear.
Hecklers:
Some people thought of us as odd balls, sometimes throwing things and heckling. “Jog-Jog-Jog!” seemed to be the famous war cry of the hecklers. When you run anything under a 7 minute mile, the word jog doesn’t sound good. Deep down inside they had to know it was tough to be out there; and, we thought maybe making fun of us was a way of coping with not being tough enough to do it themselves. I liked this image and it motivated me to dot it even more.
Receiving an Award:
The award ceremony at the marathon was short. There wasn’t a lot of stuff to give out. The trophy they handed me was about 7 inches tall. It wasn’t the size of the award that mattered. It was what it stood for and the moment you received it. I had seen a lot of running awards, but this was the only marathon I had ever heard about at that time.
I thought maybe I had something pretty rare; and actually, back then, I kind of did. Paul Marana and I both never knew of anyone else from Danville ever running one before this.
Hopeful Dreams:
Being a half-miler who finished second in a 26 mile race somehow made me feel like a local mountain climber who made the top of something big without a trail to follow. We both thought there would be a pretty good story written on it back home.
Reality:
We made the sports page all right, but it was written up like a usual 5 mile road race, in second place. It might have been a little bigger if I had won. Looking back, I realize now that most sports writers cover things that people can relate to. Marathon running was not that. If that race would have been ran from Champaign to Danville, for example, we might have taken up the entire front page. People can relate to how far they drive a car.
The Freedom Marathon was the toughest event at the time that I had ever been in. I don’t think everyone made it to the finish, because someone said they were going to send the “meat wagon” out. That was an expression for picking up those who couldn’t make it. Some say they are still out there today…
Looking Ahead:
Shortly after finishing the Freedom Run, I remember someone asking me if I was going to Boston. What the heck would I be going to Boston for? Then I was informed that I qualified for it by breaking 3 hours. They said the Boston Marathon in Boston, Massachusetts was the most elite marathon of all time.
Boston:
The following April of 1970, I found myself standing on the starting line of this race with 1100 other people who qualified under 3 hours. This time another great friend of mine, Les (Skip) Cox, and I, both from Danville, would be doing something no one from our town ever did. Skip qualified earlier that spring in a marathon in Des Moines, Iowa. It was Skip who talked me in to going to Boston.
Note:  My father in the middle.  Me on his left.   Les Cox on his right.    On our way to the 1970 Boston Marathon.   Two corn-fed Illinoisans.
Note: My father in the middle. Me on his left. Les Cox on his right. On our way to the 1970 Boston Marathon. Two corn-fed Illinoisans.

At 7 a.m. on April 20th , it was kind of a chilly, drizzly day. I remember wearing a clear plastic trash bag over my chest to keep the cold damp drizzly air off. I thought it would give me an advantage. I don’t remember what I had on my feet back then, but I remember trying to find the lightest shoes I could. One thing for sure, whatever I had on them, I could never wear today.
My feet did blister some during the race, but after 22 miles, my legs and feet were so numb I couldn’t feel anything. In this race, there were people speaking different languages, and you were never out there alone.
I remember coming across the finish line on the same sticks as the Freedom Marathon. The long drive out to Boston in Skip’s Ford Mustang took 2 days, and that made your hamstrings tight. Most runners today are smart enough not to do this.
You couldn’t hear any mile splits in this race because of the people yelling along the route. There were no digital devices. This was only my second marathon, and so it was still about putting trust in how you felt.
I wore that plastic bag all the way in. I finished around 158th in just under 2 hours and 50 minutes, which I considered not too bad for my second marathon. I think some people back home thought I was going out there to try and win. Even my dad, who went with us to watch, called us corn fed Illinoisans; thinking we had something special in us. We got more recognition for going out there than coming back.
Skip Cox had to drop out at mile 22. I think his having to drive out there and qualifying so late was a bit too much. We weren’t exactly written up as local sports heroes. That was over before we started.
A guy named Ron Hill from England won the race in 2 hours and 10 minutes. This shattered my illusion that you only had to run under 3 hours to be considered one who specializes in this event. I had a long way to go.

Real Marathon Runners:
Ron Hill inspired me to run as much as 4000 and 5000 miles a year and more starting in 1971. Increasing mileage was the only thing I ever knew about, and the only coach for the marathon was me. Believe me, this method of training works to a point. It got me near the front row at Boston in 1975, but the only national record I may have set is the most running injuries over a decade. I try to teach young runners today to do what I did, but not as much- and not what I did wrong.
Lessons Learned:
I found that each runner has their limitations and obstacles to compete against, which even sometimes depends on which direction the wind blows. I gave it my best shot, and that’s what made it a tough sport and a good challenge.
Each marathon course is different and in every race there are different things to compete against. Back then it was more about challenge than speed, and every gust of wind and hill helped determine what kind of time you ran.
I actually found the Boston Marathon to be one of the fastest courses I ever ran, despite the famed “Heart Break Hill”. I ran one of my most uncomfortable races ever there in 1975. But the wind was behind my back and I still recorded my fastest time. I would say my fastest effort was run on a hot summer day on a very hilly course.
Speed is speed whether it’s up a hill or down. But toughness, I found, is measured with a different stick.
Beyond The Marathon:
On May 14th, 1977, I decided to go beyond the marathon because I didn’t make the Olympic trials like I dreamed about. I was married with our first baby on the way. I was working a temporary job carrying buckets of water to water trees as a groundskeeper for a grumpy old man. I was cranking out 100 mile weeks before and after work. I decided to challenge an ultra 50 mile race, and run on ignorance. It was held up in Aurora, Illinois.
After the gun fired, I went through the 26 mile mark in 2 hours and 53 minutes feeling strong. There was not a lot of shade on this route. I had to walk and jog the last 9 miles on cramping legs. It was 85 degrees by the time I finished. I tried to run it non-stop just to say I could. I still managed to somehow win the thing in 5 hours and 58 minutes.
The Times Magazine:
I was informed by my friend Les Cox, who was occasionally driving alongside me, that I couldn’t drop out, “No matter what,”. He motivated me through the last suffering miles. “The Times magazine is here,” was his cheer. He said they were doing an article on the new “Challenges of Ultra Marathoning”. He said this would even be better than making Runners World magazine. He warned me that I had better not quit.
Sure enough, they gave me an interview and asked me to jog back across the finish line looking like I was finishing, because they missed a photo. I could barely pick my legs up and was worried about more cramps. But somehow, I managed. I was dehydrated and smelled like crap because of an upset stomach that I was too weak to control. Whatever I ate to prepare for this race, I’m sure it isn’t recommended today.
Who knows what dumb things I said in this interview, smelling like crap? I wasn’t mentally all there. One thing for sure, I didn’t tell the magazine people that I was motivated to finish because of them being there. Somehow, I had the disillusion if I finished, I would be famous. An article from them might give me credibility for something; other than a water boy. But to the Times, it was just another story.
Hard Times Are Nothing Special:
A few weeks later, the article came out with a picture of some guy holding a sponge on his head, who they said dropped out at 17 miles. The race director sent me an apology for having to run across that finish line again. He told me that the Times magazine wrote him a letter congratulating me for winning but “The article was not about fine young runners like Mr. Hance”. It was about guys who work in offices and white collar jobs who meet such challenges. There were no race results in this story.
Almost Fired:
Most marathon runners have to live two lives. I never got any money for winning that race, but I could have used that article. You see, I took a day off work without pay to recuperate from aches and pains. That grumpy old guy almost fired me; especially after seeing a little article about me in the sports page winning a 50 mile race. I went back to carrying buckets of water and cranking out more 100 mile weeks.
We all know there are some things you just can’t buy with money. Sometimes a little acknowledgment has to be earned with a long hard struggle. For some, I think this is the Great Spirit’s way of telling you to keep going and that there are other things ahead.
Intangible Rewards:
When asked today if it was worth running all those miles and suffering so many injuries, I can only say I never made any money at it or became any world class runner. I didn’t seem to make any hometown history book either. I did however, go on many long outdoor adventures, over and over again, and picked up a lot of intangible rewards along the way. One important lesson along the way that I learned was that speed is easy to measure. But toughness is measured with a different stick.
Pride:
I found out the hard way that the old saying, “You can achieve anything you put your mind to if you work hard enough,” is a bunch of crap. It depends on which way the wind blows while you are working. I didn’t really reach any of the big goals I had in running. However, I also found out that what Mick Jagger from the Rolling Stones sang was true, “ If you try sometime you just might find you get what you need,”. I have always been proud to be a runner; and as for those that could beat me, I was proud to have made them sweat. I learned that being a runner was not about how fast or how far. To me, running was more about testing the limit as to how long I could stay on my feet. It always gave me a sense of self-discipline and hope for better days ahead. When people ask if I still run today, I tell them “Yes, I’m just hanging on to what’s left”.
What I See Today:
Today, it seems just about anyone can do it but no wonder! I see so many runners out there today that I think some people forget that it is still a sport. I’m seeing some people pay more than $100 to enter a race as short as 5K. I just recently met someone who hired a personal trainer to get him in shape for the Illinois Marathon in Champaign, Illinois. He was wearing running gear and a digital device that cost almost $500. He boasted about listening to his favorite music and running 8 miles on his personal treadmill costing around $3000. It was raining outside, and he wasn’t about to get wet. His goal, he claimed, was to get a medal and run under 4 hours. He asked me if I had ever run a marathon. I told him “I’ve done my share”. Then he asked me if I was going to run this one. I responded, “Why?” He explained it was for the fun. This is when I realized that it was a very expensive medal that guy was going to earn “just to have a good time”,
I was just proud to be able to look him in the eyes, and know that it only cost me $5, and I did it in a pair of $8 shoes made out of canvas and rubber. I explained to him, that I couldn’t see the fun in it and that it would be cheaper for me to do it at home. To us, running a race was serious business. To be able to look him in the eyes and kno
w how we used to have to do it, now, THAT was fun. I wished him good luck.
Barney L. Hance