Am I that Dopey?

Staying with my theme of consistency, time to write my monthly post!  This week, I did something that will serve as a motivator and challenge for the next 40 weeks.  I signed up for the Dopey Challenge with the perks of Runner's World.

The Dopey Challenge, the newest runDisney planned event series, will take place in January 2014 in conjunction with the Disney World Marathon Weekend.  The challenge, for those who take it, consists of completing a 5k on Thursday, a 10k on Friday, the half marathon on Saturday, and the full marathon on Sunday -- 48.6 miles over 4 days.  12.2 miles a day.  No problem. Right?

I originally planned to accept the Goofy Challenge and when I saw this new run series on the marathon page.  I started to dismiss it out of hand, thinking I AM goofy, but certainly not dopey.  The more I thought about it, the idea started to grow on me.  Finally, I decided the difference in mileage will be minimal compared to the satisfaction of the achievement!  And who can turn down earning 6 medals over 4 days (5k, 10k, half, full, goofy, and dopey).

The good news is I will not undertake this challenge alone.  My bother and a friend, Dave, already threw their names in the hat while my wife signed up for the 1/2.  We plan to get the kids signed up for their race which will make this a fun family adventure.

Time to quit writing and get running . . .

Consistency

Consistency is key.  All the experts in any field, from business to running tell us consistency beats the highs and lows.  Stay the course, they say.  Keep moving in the right direction and you will reach your goals.  Slow and steady wins the race, says the turtle as he beats the hare.

Well, my running has not always resembled this motto.  I go out to fast.  I add mileage to prepare for a race without taking time to slow down and enjoy the ride.  Too much, too soon.  The result?  Usually an injury or a loss of passion.

Consistency . . . running with regularity

So, since hiring a running coach, the one thing I've noticed is consistency. Over the last several weeks, we have run essential the same plan with a few wrinkles added it and some muscle building exercises to add strength and injury resistance.  Every week, as I looked at my plan, I expected more miles or something else to change.  Every week, I was surprised to find a similar plan from the week before.

Now, I don't want to insinuate that the weeks were easy.  They did extend my capabilities.  Just not at a pace or style I was accustomed.  After a while, I began to wonder coach just copied from week to week to save time.  Now, after a little perspective, I realize he is doing things the right way.  The way we should, building consistency and miles slowly.  Developing a strong base to prepare for more miles and increase speed.  Essentially doing all of the things I haven't done up till now, and paid the price for my mistakes.

So, instead of viewing this as a short journey and I need to view this as a long trot.  And celebrate the consistency!

Till we run again . . .

What Can I Say . . .

If nothing else, I am consistant, writing one blog post a month.  Truth is I get busy and forget to post and then feel guilty I haven't posted, until I finally get the motivation to post.   So now I've share insight into my posting thought process, what's been going all the last month?

Warm Weather please! Can't wait until this is reality again.

After the marathon, I took some time off to recover and reclaim so time.  Other runners know the commitment of time and energy training for a marathon.  Not just the time running, but the time preparing and recovering from the run.  I also needed the break mentally, as the grind of the training started to exceed the pleasure of the activity during the weeks before the race.  After the recovery, time came to start training again with a new tweak.

A coach.  I decided in early January that I wanted to hire a coach to give me some personal guidance and another voice besides the one in my head.  After interviewing a number of great coaches, I hired a fella in Georgia who I believe can help me stay healthy, get stronger, and achieve my goals.  After filling out background information and setting up all of the administrative stuff we were off an running at the beginning of February.

So far, so good! The weather in Omaha has posed some difficulties with cold and snow during, after, and around training runs.  The plan laid out by coach has already asked me to do some new things, like drills in the middle of the run and strength exercises afterwards.  I am looking forward to what is next!

Until we meet again, happy running my friends . . .

WDW Marathon Race Report Part 2 -- The Race

After a restless sleep (not much), the 2 am wake up call got me out of bed and I put on my race gear.  I lubed, sun-screened, checked, and double-checked before I made the walk at 2:30 am.  I needed to meet the bus at 3am about a five minute walk from my room and I certainly did not want to be late!  I set multiple alarms as the race instructions were clear, if you don't start on time, you don't start.  I was not going to work this hard to be derailed by something like sleeping in.

Race Retreat

I was the first to arrive in the lobby.  Shortly after I sat down, hoping for a few quiet minutes to take it all in, the other members started to arrive and just as quickly the bus showed up.  We filed onto the bus with nervous energy abound and left promptly at 3 for the start line.  The bus driver did a terrific job guiding us to the start  and followed his own plan to the front, dropping us off at the race tent.  Here lies another perk of the challenge . . . the race retreat tent.

Runner's World Challenge Retreat

This large, air conditioned tent was a nice way to get away from the hustle and bustle of the race, hence the name "race retreat".  Even better?  The area set aside for the challenge, with private bag check and tables reserved for us.  They had a nice spread of bananas, bagels, peanut butter, and assorted beverages.  The best part?  Private portapotties with nearly no line.  Heaven before a race!

Breakfast

After about an hour of burning nervous energy, using the facilities twice, and consuming my prerace bagel with peanut butter and a banana, I was ready for the race.  About 30 minutes prior to the race we were led by a race official to our starting corral.  I was assigned corral B, yet another perk of the challenge.  In fact, it was strange seeing the start line so close.  At most races, I always assume the start line is somewhere ahead of the crowd and take my pace towards the back.  In this case, I was has happy to be near the front!

Let's Get This Party Started!

After some racing legends spoke and some music to pump the crowd the countdown began and fireworks launched into the sky as the first corral, A, took off into the darkness.  Those of us in corral B shuffled to the front and readied ourselves for our race to start.  Here is another example of the Disney magic.  After a 5 minute break between corral starts, the countdown began and fireworks shot off.  Everyone, from the front to the back, got to enjoy the same send off.  Classy.

When our fireworks went off we started to shuffle then run.  I was surrounded by folks the entire race and yet I very rarely felt crowded and was able to settle into my pace quickly.  I had decided before the race that I would start out slow (11 min miles with walk breaks every mile) and see what I had left by mile 20.  The heat at the beginning was 65 with 100% humidity (not sure how it wasn't raining) and everyone was nearly soaked and dripping by the end of the first mile.

The first six miles ticked off uneventfully as we ran down a highway towards the magic kingdom.  We saw a few characters along the way, but I was settling into a nice (albeit warm) pace and wanted to keep going.  Running down main street USA, through the castle, and out the other side of the Magic Kingdom was certainly a thrill, especially with the crowds cheering us on.  The sun started to rise as I exited the Magic Kingdom and as the sun rose so did the heat.

Then came the long miles down roadways and around the Richard Petty Speedway.  The speedway was lined with new and classic cars which was cool, but it was also at this time that I noticed the heat starting to take its toll on me.  I was consuming water or sports drink at every stop and fueling every 30 minutes or so as in training.  I thought that plan would keep me ahead of the heat, but alas it did not.

By the time Animal Kingdom came and went my energy started to fail.  On the highway towards the Wide World of Sports and I was walking more and running less.  I still maintained my 11/mi pace during this stretch, although in retrospect I should have started backing off then.

Mickey Hot Air Balloon Mile 18

As we turned into the Wide World of Sports the exiting runners on the other side of the road had an announcer who said something like "your past mile 20, all downhill from here!".  I looked at my watch and I was only reading 17.5 . . . talk about demoralizing!  I briefly entertained the idea of jumping over the median and heading back the other way.  I soon banished those thoughts and continued to slog forward.  By this time I was running 4 minutes and walking 1.  The heat seemed oppressive and I kept repeating "relentlessly forward".

Finally passing mile 20 and exiting the Wide World of Sports Complex I started to regain my mojo and pick up the pace again.  I smiled and thought "I got this and a bag of chips!".  My strength returned and I was ready to resume my 1 mile run and 1 minute walk to the finish.  Then my calf said "hold on there mister!"

Just past mile 21 my left calf cramped.  No pain.  Just a cramp that nearly took me down.  Let me repeat, my LEFT calf.  After all of the quad, hamstring, and IT problems with my right leg during the training, my left leg saved this moment to make its presence known.  After cursing the heat and reviewing my hydration strategy, I came to the conclusion that I was going to finish the race and would do my best to keep running off an on.  So, I would pick a sign and run to it.  Then after another walk I would try to run two road signs.  So far, so good, why not try three signs?  The calf would twitch right after three signs and remind me that finishing was better then three signs.

The run through Hollywood Studios, along a path near our resort, and then through Epcot was slow going, nearly double my previous splits.  The crowds were amazing which made the time that much more enjoyable.  Then came the finish line.

I have always done my best to sprint (or my version of sprint) down the finishing chute to the line because that is what I thought I should do.  This time, I considered saving my energy and making that my goal.  Then I reconsidered.  I knew as I neared the finish that I would set a PR.  I was not going to set my optimistic time goal of under 5 hours but I would beat my previous marathon time.  This also would be the first time my kids have ever seen me finish a race.  So, I decided I would run, but in a controlled manner and enjoy the moment . . . which I most certainly did.

Me and that Finisher Medal

I could see Zack, Zoe, and Angela in the bleachers waving a sign as I crossed the finish line.  At that point I could not wait to get my medal and then reunite with them.  After a few formalities and a picture, I rejoined them in the race retreat tent and relived the race with them.  Certainly on of the highlights of the weekend.

Amazingly enough, at the same time I decided that I wanted to go Goofy next year (more on that later).  I could write so much more, and maybe will at another time, but suffice to say I enjoyed this race and look forward to taking on the challenge again in the future. 

Happy Running my friends . . .

Sums It Up

WDW Marathon Race Report Part 1 -- Check In and Expo

Wow!  What a weekend.  The atmosphere before, during, and after the race nearly defies explanation and the run was unexpected.  I am not sure, looking back, what I did expect.  Whatever it was, I now know and want to do it again.

Wide World of Sports Stadium

The weekend started with our Friday afternoon flight.  We arrived on time and hopped the express bus to the Beach Club Resort.  We were assigned a room on the main floor just off the lobby which ended up saving me many a step before and after the race.  I was initially concerned the lobby noise might get to us, but it was never really a problem.

Jeff Galloway and I

After checking in, we rushed over to the expo at the ESPN Wide World of Sports area to check in.  We found the Runner's World Challenge tables set up in a convenient location and received my race packet, number, and final instructions.  As we would soon find out, this luxury was just the beginning of the challenge's perks.  When then went into the first building to retrieve the chEAR squad packets for my wife and kids.  After finishing this task we stopped into the expo to see what I couldn't live without. 

The crowded expo was a runner's product dream.   We wandered around for a bit, but after the flight, check-in and no dinner, we cut the visit short and headed back to our resort.  In retrospect, the tight quarters for the expo discouraged us (and others) from staying longer.  Did help us save some money!

The next day I stayed back in the room to save the legs while the family went into the Animal Kingdom.  The race directors issued heat warnings Thursday as record temperatures and high humidity were expected all weekend.  Saving my legs and staying out of the heat seemed prudent at the time and I can only surmise that it paid off the following day.  I spent the time watching tv, preparing my stuff for the race, and generally trying to stay off my feet while not going stark-raving-crazy.

Bart and I

Late afternoon on Saturday Runner's World hosted a strategy session for challenge participants.  Hosted by Bart Yasso, we receive great advice from a panel of experts and had the opportunity to ask questions.  As you can tell, I also took the opportunity to snap a few pictures with a couple of running legends.  The advice did alter my race strategy, with the most notable change in targeting an even slower start pace and leaving my running hat in the room.  After a enjoyable and uneventful pasta dinner, I went back to the room to catch a few zzzzs prior to the bus departure at 3 am. 

Race Expo Stage

Next Up . . . the race report!

New Year, New Me?

Ringing in the New Year!

Happy 2013!  I know this posting comes five days after the start of the new year but I think there is a window for still wishing folks well in the new year and for finalizing resolutions (some might say goals).  And if there isn't a window, then I am declaring the entire month of January as open to well wishing and yearly goals.

I don't normally make goals.  I just take one comes at me and look for opportunities to get better or take new challenges.  However, seeing how a lot of the bloggers I follow set goals for the year and then review them at the end of the year and I find those posts to be interesting.  And, given the fact that, according to the thought, you don't know where you are going without goals to see if you get there, I will set some goals for the year. So, here goes, in no particular order:

Goal #1: Improve my brain.  Now that I am done with school for the time being, I want to continue to challenge my brain and learn.  My first step towards this goal is to sign up for lumosity with the the objective of regular training and improvement.

Goal #2: I want to read at least 1 book a month.  I read often from a variety of sources (websites, books, magazines) which distracts me from finishing the books I start.  This goal will encourage me to finish the job.

Goal #3:  Lose weight.  I want to get down to my "playing" weight of 180 this year.  I am considering joining healthywage as a way to put my money where my mouth is and make the goal real.  After changeing my diet in 2011 and losing a bunch of weight, I was pretty stagnet in 2012.  I had no real motivation to lose any more weight and towards the end of the year my diet really went in the toilet.  I need to get back on track.  In order to reach this goal, I will need to focus and do things different.

Goal #4: I need to improve my strength.  In order to take the next step in my running (and just to stay healthier), I need to improve my overall strength.  I am mulling over options (trainer, crossfit, or something else) and recognize I need to do it consitantly to see the results I want.

Dawn of New Day!

Goal #5: Racing.  I start the year with my biggest callenge to date, the Walt Disney World Marathon.  The only other race currently scheduled in the fall Market to Market relay.  In between I would like to run a couple more races of some distance (marathon, half, 10K, 5K?).  This goal depends on schedule and marathon recovery.

That's it!  Too many?  Maybe, although I have already started making concrete plans to move each of these from goals to reality.  2013 will be a great year and will set me up for more success in 2014. 

What are your goals for 2013?