Category Archives: Marathon

Ryan & Sara Hall Join Team World Vision

In honor of the Track and Field Trials let’s talk about some professional athletes.  Ryan and Sara Hall joined Team World Vision this year.  I’ll let you hear their story straight from their page:

A message from Ryan: “Joining Team World Vision was an answer to our prayer. Now we have something very tangible that we are fighting for out on the track, roads, or grass: to help the sick, orphaned, and poor all over the world.” Watch Ryan’s story.

To you from Sara: “Running accomplishments in and of themselves, even when you’ve reached the top, are empty without being done for a greater purpose. Team World Vision equips you as a runner with a purpose for which to train, sacrifice, and compete: the ability to change lives of African children in areas impacted by AIDS!” Read Sara’s blog and an article from the New York Times.

Ryan shares about why World Vision has become a part of his running on his blog:

For example, I learned that half of the people in the world, nearly 3 billion people, live on less than two dollars a day. Just yesterday, I was doing my easy 35 minute afternoon run and thinking about how every three seconds a child under the age of five dies as a direct result of poverty. It has finally hit me that we have a major problem here. I know that a major problem can’t be fixed overnight and I realize that I am just one man but if I can use the gifts God has given me to feed one more mouth that otherwise would not be feed, then it is worth it. One of my favorite verses from Message version of Romans simple says, “strength is for service.” I am convicted that whatever strength I have been given is not strictly for my enjoyment, but also carries with it the responsibility to carry out the Olympic spirit of providing a bright future for all humanity.

This new passion to fight global poverty has brought so much more meaning to my running. I thought about it when I was training for London, and even in the race itself, I remember looking around at the group of purely African runners and thinking that maybe I wasn’t African but I was running for their people as well as my own. I have been inspired by fellow runners Paul Tergat, Lornah Kiplagat, Kip Keino, and many other African runners who have become successful and used their fame and wealth to go back to their communities and help people. As an American, sometimes I find myself getting frustrated that the Africans have become so dominate, but if they can use it as a means to fight the poverty of their communities than I wish them the best of success. In the Olympic games I have a lot to run for. I run for God, my wife, my family, my coach, my hometown, for America, and for my fallen friend Ryan Shay, but I also run for Africa, to provide clean water for their people.

I believe that many fellow athletes have the same heart but maybe they are unsure how they can use their passion for running to help others.

Sara has some great things to say on her blog as well:

Ever since I was young, I wanted to make my mark on the world by being a missionary. In 2nd grade, I would draw pictures of myself with my 7 blonde children (and no husband present- ?) in Africa bringing aid.

God put this desire to live and work in a third world country helping to meet physical and spiritual needs in me ever since I was young. When I was preparing to graduate from Stanford, I was torn between pursuing this dream he had put in my heart, or to pursue the talent he had given me in running. In the end, I felt God prompting me to pursue a career in running for a period of time before the missions work. However, the past few years have been hard because I really don’t feel like I’ve been preparing myself for that future at all- if anything, it is making me accustomed to a life of selfishness and self-indulgence, which will only make life on the missions field more of a culture shock!

The reason I’ve continued running professionally is with the hope that somehow God can use it for something greater, something larger than myself. The exciting thing is, now I am finally beginning to get a glimpse of how that can happen. Ryan and I met with some leaders from an organization called World Vision to talk about partnering with them in their work though starting “Team World Vision”.

Ryan and I had the chance to see first hand one of their community development projects in Mexico this past weekend. It was so awesome to meet the people living in these communities outside of Tiajuana and hear firsthand how they have benefited from World Vision’s programs. I met children who were being sponsored to go to school and have enough money for nutritious food through their child sponsorship program (if you’re a skeptic like me, sometimes you wonder whether your money actually goes to a specific child- well it does!), meet women who have been taught skills they can use to make products out of their home while still taking care of their children, met teenagers that have been spared a life of drugs and gangs because of the sports programs that have taken their time and attention, and families who don’t have to sleep in the mud because World Vision’s donated supplies to fix their roofs and pour cement floors. It made me long to stay in that village and join in hands-on, but I am hoping that by crossing back over the border and returning to my training, my efforts can be magnified!

Team World Vision

Team World Vision is a fund raising arm of the organization which uses ordinary people like me, to get ordinary people like you involved in ending poverty and injustice across the world. I have decided to commit the 26.2 miles of my first marathon to the memory of and in honor of the children I have met during my international travels. I can’t remember all of their names, but I have many pictures and stories.

On the right side of my blog there is a widget that will allow you to support me during this race or you can visit this secure page. I have set a goal of raising $2,000 which will help children have a chance at living to become adults across Africa.

[tags] World Vision, Team World Vision, Africa Ryan Hall, Sara Hall[/tags]

Marathon Training: Week 4

The week started out pretty bad but the weekend running was excellent.  I think the heat and humidity at the beginning of the week didn’t help too much and it was a perfect weather weekend!

Monday: Cross train today. I went to the YWCA again and swam.  This week I swam 350 yards – each lap is 50 yards so that would be 7 laps.  I started out by swimming 2 laps without stopping and did almost the whole thing freestyle and then did a few more laps with lots of rest and plenty of backstroke thrown in.  It is amazing how quickly swimming can elevate your heart rate!

Tuesday: Three miles at a comfortable pace. This was a horrible run! I felt horrible when I rolled out of bed – tired and stuffy nose – and then my legs felt very sluggish.  I did the downtown loop which is 3 miles and ran it in 24:34.  I guess that is a comfortable pace so I shouldn’t complain but I’m a little disappointed.  It was 67 degrees during the run with lots of sunshine and about 60% humidity – so a decent running day.  Hopefully its just a blip on the screen because I felt really good yesterday…

Wednesday: 6 miles. This felt pretty sluggish along the Greenway towards the river. It was 60 and sunny so a pretty nice morning for running, a little humid but not bad in comparison.  Nothing spectacular I ran it in 47:45 so just under 8 minute pace.  It felt pretty bad and I never really felt good along the whole run.  I came home and rehydrated, etc. Not sure what my problem is… but hope it ends soon!

Thursday: Three miles, comfortable pace. I decided to try getting out of the slump by running naked today.  Well ok not actually naked – like without clothes on, but the other naked – without a watch, GPS, or even a mp3 player.  I did a 3 mile loop that I already knew (the Powderhorn Loop) and just went out for an easy 3 miles.  No idea how fast or slow it was but it did feel a little better.  It was a nice morning about 66 but pretty humid and a little overcast.  I followed the run with strides and core work.  I felt decent afterwards.

Friday: Take the day off. Enjoyed the rainy relaxing morning.

Saturday: Run 6 miles at marathon race pace. A beautiful morning for a run.  I think the temp was right around 60 for the entire run and it was a mixture of overcast and sunny throughout.  This was my first run with the fall marathon class produced by the MDRA. We met at Marathon Sports were they gave a short talk about shoes and later a 30% discount on the entire store.  From there we ran 10.5 miles around the chain of lakes – hitting Lake Harriet, Lake Calhoun, and Lake of the Isles.  There was a group of 5 of us who ran at the same pace for pretty much the entire distance.  It started raining on us (mostly a drizzle) with about 2 miles or so to go and that felt good.  The trails were a little crowded but not as bad as I’ve seen them before. It was a pretty uneventful run – I had turned my Garmin on, but it lost the signal while inside the store and I told it to stop searching and never told it to find a signal again so about a 1/4 of the way through I looked and realized it was only keeping the time.  A little disappointing but they are pretty sure the distance is accurate.  Oh well, the saddest thing is that I would like to know what some of our paces were throughout the run, we were definintely moving at a decent clip before slowing down a little in the second half.

Sunday: Run 13 miles today. Ok so I’m having to completely reconsider my training schedule and revamp it to fit in with the marathon training class that I’m taking. I’ve started the process and will update you next week, but I couldn’t decide what to do this weekend if I should stick to the 13 miler or do more of what my body felt.  Yesterday’s run was the long run for the training class so it made sense to just do this one a little easier.  So I chose a place that would give me trails and the opportunity to run longer if I felt like it or just run 6-8 miles if I didn’t.  I started the run at the Minnehaha Depot heading towards Fort Snelling – there is a paved bike path between the two but I was planning to hit the trails in the area on the way.  There isn’t a single dirt trail that spans the distance and there are no trail markings nor a map that I know of.  So I got lost a lot but saw some really cool things and ran on a nice variety of rocky trails, sand, dirt, wide track, and single track.  Some decent ups and downs and even a place where I almost had to slide down! So yes it was a fun run towards Fort Snelling.  When I got there I was planning on some water at the Visitor’s Center/Gift Shop, but it was closed, ugh.  I was able to get a little water out of a spigot on the side of the building.  On the return trip I pretty much stayed on the paved trail – taking one detour that was pretty easy to follow.  I tried to pick up the pace a little bit – hitting goal pace for the last 1/4 mile or so.  It was a fun run on a beautiful morning (62 degrees).  I ran the 7 miles (+) in 1:05:30.  I added the + sign because the Garmin isn’t 100% accurate while running trails.

Weekly Totals:

Running: 29.5 miles

Biking: 58 miles

Swimming: 350 yds

Hal’s Tip of the Week: If you are training through the summer, one way to avoid hot weather is to run early in the morning. The days are longer. Use these extra hours of daylight to get out before the sun rises too high. Temperatures are cooler, the air cleaner and the scenery prettier in the hours around dawn. If work schedules force you to run midday, be sure to wear a cap to protect against the sun–and drink plenty of water! If you are training through the winter, midday may be the best time for you to run.

Week 4

[tags] Marathon, Training, Hal Higdon [/tags]

Team Cross Meets Team World Vision

World Vision flickr page

Several years ago while waiting to start at the Indianapolis Mini Marathon I noticed a guy in the corral wearing a bright orange jersey with the World Vision logo on it.  I didn’t get a chance to talk with him before the race started so I went home and did some research.  I found out that he was a part of Team World Vision.

I have been a long time supporter of World Vision, but before I tell you why – let me talk about the organization a little bit. World Vision is one of the most respected international development organizations in the world. They are distinctly Christian, but a Muslim professor from Bangladesh during grad school had nothing but great things to say about the organization and their work in developing countries.  I’ll try not to bog you down in details and jargon but here is their mission:

World Vision is a Christian humanitarian organization dedicated to working with children, families and their communities worldwide to reach their full potential by tackling the causes of poverty and injustice.

They are known as a child sponsorship organization and Team Cross sponsors a girl in Ghana. Because of our sponsorship she has been able to continue going to school, is current on all of her shots, and receives preventative medical care. Also her entire community benefits through new wells being built, schools repaired, and much more.

Why Do I Care?

The Bible tells me too: Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you. James 1:27 (NLT) is one of many places that says we should take care of those around us.  I always felt that if I helped the neighbor down the street or worked in the inner-city that would be good enough.  All of that changed for me in January 2002 when I went to South Africa on missions trip/internship.

My first experience in Africa was genuinely life changing and life altering.  I left after 4 short weeks knowing that Africa would forever be a part of who I am.  It was amazing to see the conditions that people lived in and through, but more importantly to also see the great hope that many of them had.  For example, the house pictured at left was inhabited by a family of I think 8 kids, the oldest of which was 18.  There entire family had been wiped out by HIV/AIDS, but the young pre-teen we met that day was very excited to show us her house and was proud of it even.  She was full of hope and pride that many of us lack in our 3 story houses and nice cars.

It is stories like that one that stole my heart.  Since that trip I spent 8 weeks in rural Ghana doing research to finish my Masters of Social Work – focused on International & Community Development and have devoted my life to the cause of peace and justice across Africa.  Throughout the coming weeks I will share more with you about my experiences, World Vision, and the hope of Africa.

Team World Vision

Team World Vision is a fund raising arm of  the organization which uses ordinary people like me, to get ordinary people like you involved in ending poverty and injustice across the world. I have decided to commit the 26.2 miles of my first marathon to the memory of and in honor of the children I have met during my international travels.  I can’t remember all of their names, but I have many pictures and stories.

On the right side of my blog there is a widget that will allow you to support me during this race or you can visit this secure page.  I have set a goal of raising $2,000 which will help children have a chance at living to become adults across Africa.

[tags] World Vision, Team World Vision, Africa [/tags]

Note: Wednesday’s Number will return after marathon training has ended or I run out of Team World Vision Posts!

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Marathon Training: Week 3

This is the first of several stepback weeks. Stepback weeks are relatively easier weeks that allow your body to recover a little more than normal and help prevent injury and burnout.  It is good to through them into training every now and then, especially as mileage ramps up.  I do feel a little fresher at the end of the week, but having my bike mileage ramp up during the week made me a little sluggish during the middle.

Monday: Cross-training day I started the week off with 300 yards of swimming at the YWCA.  It felt a little easier than last week but I still get tired out pretty quickly by swimming.  This is also not a continuous swim of 300 yards but I was able to swim longer without stopping this time! I again  alternated between freestyle and back stroke.

Tuesday: Run 3 miles. I am typically a morning runner, but I had an early morning conference to attend so that made it a little harder to fit in the run.  So I opted to run in the evening and took my wife along too! We rode our bikes 2.5 miles to Lake of the Isles and then I ran 3 miles around it and she ran for 15 minutes (this was her first run in a long time).  It was a gorgeous evening about 78 degrees.  I felt really good and ran 21:27 which felt comfortable.  Isles is a lot less crowded than its neighboring Calhoun so it was an enjoyable run.  We then tried feeding the ducks and rode our bikes home.  Don’t worry no matter what it seems like I’m not training for a triathlon!

Wednesday: Six miles at a comfortable pace. Back to a morning run I ran 6 along the Greenway towards the river.  It was an excellent morning with temps in the low 60’s and the sun was out. I ran this in 47:45 and felt pretty comfortable the entire way.

Thursday: Another easy 3-miler. This was a very sluggish 3 mile run around Powderhorn Park.  I think the combination of Tuesday’s run and all the extra bike miles made this tougher than it needed to be.  But I finished the 3 miles in 25:32 and called it a day.

Friday: Day of rest. A glorious day of resting! It was also a good excuse to take the car to work today!

Saturday: Run 6 miles at marathon race pace. My marathon goal is 3:10 which is a 7:15 pace.  So 6 miles at race pace would be 43:28.  This is actually my first run at race pace since I did an actual race for the first one.  It is pretty hard to keep at a certain pace over time.  I thought I did a pretty good job of it but looking at my splits I didn’t do as well as I’d thought. I drove to Fort Snelling Park and ran around Pike Island, which is a pretty much flat loop just over 3 miles long.  I set off and ran the first 2 miles right over the 7:15 pace (7:21 and 7:14 respectively).  Shortly after the 2 mile mark the trail was flooded over and either side was pretty swampy.  I tried to carefully go around it but gave up and just cut right through back to the trail.  During this section I also saw a fawn (baby deer) but didn’t see any of its relatives. When I got back to the beginning I took the trail that cuts through the center of the island and had to run through another swampy area.  This time it was impossible to go around and I just ran straight through it.  I ran miles 3 and 4 in 7:26 and 7:27.  I then cut back out to the main trail at the next opportunity and started heading back, I went through mile 5 in 7:23.  The last mile took me back off the island and for fun I decided to run up the bluff trail to Fort Snelling which my Garmin say is a 40 ft elevation gain at a 10% grade over a 1/4 mile, so its short and steep. I finished the last mile in 7:45.   I went through the first 5 miles at 7:20 pace so I think that was a pretty good showing for the day. There weren’t a lot of runners out but a few dedicated soles on a gorgeous 63 degree morning.

Sunday: Run 8 miles today at a comfortable pace. It was gorgeous this morning when I woke up.  It was 59 and sunny at the start with a slight headwind while I ran down the Greenway.  I ran towards and around the Lake of the Isles which is a perfect 8 mile course.  I ran the 8 miles in 63:04 which felt pretty comfortable all the way through.  Pretty much each mile was faster than the last one, starting with a 8:17 mile and finishing with a 7:32.  I started off feeling a little sluggish maybe through the first half of the run but then everything loosened up and the last half felt really good.  I enjoyed the early morning run around the lake.  The sun was already up but it looked neat coming off the water.

Weekly Totals:

Running – 26 miles

Biking – 50 miles

Swimming – 300 yds

Hal’s Tip of the Week: Be flexible with your training, particularly while traveling. Don’t be afraid to modify workouts occasionally when it seems appropriate. The general pattern of the program–the steady buildup–is more important than what you do on any one day. Don’t get so hung up on your training schedule that you are unwilling to make adjustments when an opportunity for an interesting run develops.

Week 3

[tags] Marathon, Training, Hal Higdon [/tags]

Marathon Training: Week 2

This was a pretty good week for training. Only a few of the days were really humid and a gorgeous weekend! On Tuesday and Thursday I threw in a couple of accelerations after the run and then did push-ups, sit-ups, and a back exercise to build up some core strength.

Monday: Do some cross-training, but only at a very easy level. Well since I bike commute to work I could have just used that as my cross-training but I didn’t really like that idea too much. I decided awhile back that I would try to avoid the elliptical machine as much as possible, so that really only left swimming. I’m not a really good swimmer so this has been something I’ve had to work on and I haven’t done any swimming since January! But I dutifully went to the gym and swam for awhile. I’ve found that if I slow down I can actually breathe properly, which makes it a little more fun. I lost track of how many laps I’d actually swam so I just called it 500 meters yards. I used mostly freestyle and backstroke and then sat in the hot tub for a little bit. It felt pretty good overall.

Tuesday: 3 miles at a comfortable pace. It was 57 and sunny for my easy 3 miler around Powderhorn Park. I’m still trying to figure out the best way to run through the park and get an accurate 3 mile course, the park has a perimeter trail and then some inner trails too. I knew the distance was going by quickly while on an inner loop and took off straight up the hill to get to the outer trail. I ran the 3 miles in 24:17.

Wednesday: Five miles today. It was 59 and humid for this out and back run along the Greenway. This is the run where I am allowed to pick-up the pace if I want to. Last week I through in a mile at an increased tempo but this week I just ran the 5 miles. It felt pretty good and I tried to just stay at a steady pace and ran a 38:15. The legs still felt tired but that’s ok!

Thursday: 3 miles at a comfortable pace This morning’s run felt very sluggish. It was 62 which was nice except that it was 93% humidity which never feels that good! I ran the downtown loop in 23:34. The bike trail leaving downtown was fairly full, a lot of people walking and of course lots of bike commuters!

Friday: A day of rest. This still feels weird to not run on Fridays. My body clock gets me up at the same time anyway so I got up and did some chores around the house – my wife works the night shift so I can be pretty loud at 6:30am if I want! I did cheat a little bit as we rode our bikes downtown for the Minnesota Bike Festival race. It was a lot of fun to watch! It was only 5 miles at a very relaxed speed so I’m not too worried about it!

Saturday: Run 5 miles. I did another 5K today. This was very low-key. I got fourth and ran a 19:11 for 2.91 miles according to my GPS. I did a little warm-up so I did actually get 5 miles in. I’m being careful and probably won’t race for awhile. Read the race review tomorrow for all the gritty details!

Sunday: 11 miles. It was pretty much a perfect day for a long run. It was 59 when I left and like 62 when I go home. I did run 11 miles along the Greenway and then down the West River Parkway. Sadly it was an out-and-back. I played with some different routes on the computer to see if I could make this run a loop but it ended up being too far. Although it kind of became a loop course during the run – let me explain. There is the paved trail on the road and then in some places – pretty much the length of the course today there is a dirt or really messed up paved trail that is farther down the cliff towards the river. In some places it is really nice and others it is just a dirt single-track. This also added a more rolling hill effect to the run which was good. It was near perfect for getting off the pavement. Running to and from the river was in the sun which made it pretty warm but all along the river it was shaded and almost cool. I did the 11 mile run in 1:34:12 which is 8:33 pace. My slowest mile was 9:38 for mile 9 and my fastest was 7:40 for mile 2. By the end of the run I was pretty wiped out – having biked 20 miles on Saturday didn’t help. I think for my long runs now on I’ll need to make sure to carry or drop water and start looking at using my Clif Shot Bloks.

Weekly Mileage Totals:

Running – 26.9 miles, this is actually a drop from last week. Though last week I ran on my cross-training day!

Biking – 67 miles. Most of these are at a fairly easy pace. I bike commute 8 miles round-trip at about 15mph but when I ride with my wife (who will be at 50 miles for the week) we ride more like 10-12 mph average.

Swimming – 500 yards.

Hals’ Tip of the Week: Easy days are as important in your training plan as hard days. You won’t get the full benefits of the progressive long-run buildup on the weekends, unless you rest before and after. Resting on Fridays and Mondays allows you to run harder on Saturdays and Sundays, when you will have more time for your workouts. The marathon is 17 weeks away, but your success depends on the steady base that you are building now.

Week 2

[tag] Marathon, Training, Hal Higdon [/tags]