Well, another SEAL Museum Muster 5 K done. It was held Saturday morning, Nov. 5th, 7 am.
And like all previous races it was tough. No surprise !
Actually, in terms of tides, it was actually low tide this year so that was a plus. Unfortunately due to the time change the sun still hadn't risen so it was still kind of dark. On the beach that can be a problem due to lack of visibility and potentially dangerous objects on the beach ( shells, needles, jelly fish,etc) . But the biggest problem was the weather. It was a gusty North East wind. Because of the East winds , especially those brought on by Hurricane Matthew, for the last few weeks there have been big swells washing ashore, even at low tide. The North wind caused some real problems.
As usual we started on the top soft sand, near the South lifeguard tower. I didn't get much of a warm up other than a few squats and jogging in place but oh well.As soon as the cannon went off immediately everyone ran down to the shoreline and ran South towards the Inlet Park where we had to run up a bit in to the soft sand for the turnaround, and headed back. Probably a little after the last condo we had to come back up to the top sand and run back over the start/finish line.
A few things. One is obviously if you race on the beach try to get to the shoreline immediately. Especially if it's low tide. But even at high tide usually you can find a somewhat firm spot between the shore and the top. That area will usually be slightly dark. Also try to find flat ground. Unfortunately beaches can often be slanted so make the best of it. Very important, avoid the soft sand. Even the best runners will struggle with pace for any duration in the soft sand. The exception , which is even worse, would be high tide with a mushy , quicksand style shoreline. In those situations you're calves will literally be sinking in to the mush. You'll have to find the firmest area, which unfortunately may be the top soft sand. Wherever you can, try to surge to make up for lost time.
As far as training, obviously you should be a reasonably good runner with regular training under your belt before you consider a beach race. Especially for a 5 K, besides non stop, steady state runs I'd urge interval training ( quarters, halves, etc) at least once a week. If you want to do good, you'll have to push yourself. Your anaerobic threshold levels will be tested! I myself had to limit such training due to a hamstring pull in late July. Unfortunately only in the last couple of weeks was I able to put sprinting back in to my training, and even then it was limited so as to avoid re injury. Not making excuses but I honestly believe I could have at least finished under 24:00, at best maybe Masters division.
As far as terrain, if you live near a beach, take advantage of it. Train in soft sand every now and then. Your lower legs, especially Achilles and calves, will get a great workout. Short - medium distance sprints are challenging but worth it. A great sprint workout is running from the dune or lifeguard tower down to the shore and back. Even a long run in the soft sand once in awhile can be productive. Just don't expect a fast pace. For faster times run at low tide on hard , packed , as flat as possible sand by the shoreline. Depending on the weather and the beach it may actually seem like a track.
I'm not going to talk too much about stride since that often varies from person to person. I personally have been running with a mid/forefoot stride for the last several years. Some of that actually came about because of running on the beach. In soft sand you'll have to push your toes in to the sand. A good rule is to have your feet land underneath your hips. But don't change your stride if you're running injury free and running fast.
Another thing to consider is footwear, or lack of. On the beach, barefoot running definitely has it's advantages. Besides the obvious lack of weight, another advantage will be not soaking your sneakers and having them bog you down. I've actually seen that happen, and in fact it happened to a friend of mine who's sneakers got splashed by waves , pushing him from first place to third place. On the other hand, a plus will be not worrying about sharp objects as I mentioned earlier. In fact that could help you , as you'll be able to run over shells and even sea weed. Probably a light weight, minimalist sneaker would be a good idea if you wanted to wear shoes.
For those of you who want a challenge, or especially those of you wanting to head off to Coronado and do the real thing ( BUDS) I would urge you to run in boots , at least once a week. It'll take extra effort for sure , especially in the sand but if you want to succeed it's best to get used to this. And even regular athletes will feel the difference when you go back to light weight shoes or barefoot. In fact a few fighters , Bruce Lee, Marvelous Marvin Hagler & Roy Jones Jr. used to run in boots. Just proceed with caution because boots definitely affect your stride. Like everything else, work gradually in to it.
I want to thank the following people. Obviously the National Navy UDT/SEAL Museum for putting on this race as well as the other events in this years Muster. I love it every year. A great way to honor our veterans. I also want to thank St. Lucie Ocean Rescue for setting up the course and keeping us safe. Mike Melton immediately posted the times, accurately.
For running advice, especially on the beach, check out stewsmith.com, Brad Mcleod's SEAL Grinder PT and Mark Divine's SEALFIT site. These guys have earned the SEAL trident and know what it takes to succeed. Other great running sites include naturalrunningcenter.com, helmingathletics.com, and runforefoot.com. These sites have really helped me with my running. Locally, I want to thank triathlete/chiropractor Dr. Kurt Barnhill for his advice on running and how to avoid injuries and triathlete/PT Bob Haviland also for his excellent advice on running. In fact, he won the first SEAL Museum 5 K in 2005 and check out a recent video of him demonstrating a run on the beach with excellent form. Thanks Bob, I kept that in mind. Also a big shout out to Rolfer/body specialist Ari Globerman. Your advice on foam rolling and posture have made a huge difference in my athletics.
Thanks to everybody and sorry for anybody I forgot. And most important, a big shout to all veterans. That's what the day was about, honoring and remembering them.
Now time to train for my next race and finish even stronger. And I hope my experiences will motivate all who read and follow me to go out and succeed. If you have any questions feel free to email me at mbrls2000@yahoo.com. Be sure to like and follow me for more practical advice to enhance your performance.Now go out there and go for it!
