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 . . .

Merry Christmas!

I know, the title is cliche and I can only surmise that there are about a million blog, Facebook, and other posts with the same title which makes this stand out from no one.  But, since it is Christmas as I write this, it seems only appropriate that I send you the proper greetings.  Part of the shocking fact to you might be the realization that this is the second posting in a month -- nearly a record for me!

Today I am spending time with family and reminiscing on another year nearly complete, a marathon training plan nearly complete, and convincing myself that I still have miles to go before the race.  The temperature outside this morning peeking over zero, but the wind makes it feel like -13 (according to weather.com) and the rest of the week doesn't improve much from this point.  I have a treadmill and could very easily complete today's planned mileage (4-7) on that contraption except for my experience last week has soured me on the idea.

Last week we had our first snow in over 295 days, a record in these parts.  Wednesday night and Thursday the snow piled up to ever 10 inches.  Pretty to look at, not so good for the last 20 mile run of this training cycle.  I considered my options: 1. try to run in the snow; 2. skip the run; or 3. complete the miles of the treadmill.  I really love to run outdoors.  In fact, I cannot remember the last time I ran any miles on the treadmill.  However, most of my normal training routes would be socked with snow and with the roads still icy, I decided the treadmill was my best option.  No reason to get hurt this close to the race with all of the miles I have put in.  I mean, how bad can it be, right?

Bad.  By mile 2 I was ready to get off that contraption.  By mile 15 I began to loath my view of the outside.  By mile 18 I considered abandoning my last two miles to retain my sanity or run 22 laps around the gym track just to get away.  However, I managed, somehow, to slog through those last two miles and reach my 20 mile goal.  I was slow, slower that two weeks before on the trail, but I attribute that to all the mental energy I needed to expend just to stay on that treadmill.  Finally, the last long run in the books for the marathon.

So, you can see why I will probably bundle up today and enjoy a pleasant, albet cold, run around the neighborhood.  Snow is still piled up, but the roads are generally clear and I am counting on not much traffic the Chirstmas morning.  Between the taper and not running on the treadmill, I will enjoy the run that much more.

Keep running my friends.

On The Road Again

Now that Thanksgiving is behind us and with the rest of the holidays bearing down, the mileage continues to add up. Add in two business trips and we have tons of fun ahead!


Last week I ran another 30 mile week with a 15 mile long slow distance (LSD), tying my longest run in ten years. This week, on the advice of my body and my PT, I took Monday's 7 miles off and gave into a three day rest -- my longest since September. As the miles pile up, so do the aches and i noticed for the first time last week that my mental endurance was starting to wane. Time for a rest and to remember, all this training will be in vain if I can't make it to the start line of the marathon healthy. The goal is to complete the marathon, not just train for it.

I am still scheduled for nearly 30 miles for the week with an 18 mile LSD Saturday. I may continue to take Monday's off as my long run increases. Only another month and then the race taper begins, so this is still the time to remain mentally strong and vigilant.

These runs, no matter the difference, will be key to remaining sane over the next few weeks. Between the travel, the culmination of a large year-long project, and the holidays these runs may be the right tool to keeping the mounting stress in check.

As they say, keep calm and run on!


- Posted using BlogPress from my iPad

Follow The Motto

The miles continue to pile up as my marathon training reaches the halfway point. No missed workouts or miles (knock on wood) which represents an accomplishment I am proud to announce.

The aches and pains continue to mount as well. All things considered, a little right quad and hamstring pain seem like small potatoes given the amount of miles. What's next?

The long runs get longer starting with 14 miles this week and culminating in not one, but two 20-mile runs. The weekday runs also increase a few more miles and the weekly totals reach 30 miles this week and build to 40.

To keep up with this plan, I need to stick with the mantra -- running till the wheels fall off! The right one might be wobbling, nothing a little duct tape, baling wire, and bubble gum can't fix.

Until we run again ...


- Posted using BlogPress from my iPad

Tomorrow 11 miles

Hello my friend.  Although I may not be as consistent as other posting blog updates, I am still doing it many months after starting.  Accomplishments are baby steps and should be relished, right?  In comparison, I have another blog site with exactly 0 posts.  Zero.  Nada. Not one.

PeaceLoveRun2012

Speaking of zero, Sunday is scheduled to be a rest day and as of right now I am also scheduled to run the Beer and Bagel 4 miler.  Who doesn't like going for a fun run and then drinking beer with fellow runners, all before 11 am on Sunday morning?  I figure I will run my 11 mile long run tomorrow and play Sunday by feel.  If I go, I take it easy and then drop Monday and Tuesday and rest easy.  Or I take Sunday for rest and pick it back up Monday with 6 miles.  No need to rush to make a decision tonight. 

Speaking of rushing, I ran across as cool web page while looking for new songs for my running play list.  Rock My Run sells tokens that can be used to purchase running mixes made by professional DJs for a reasonable amount of coin.  So far I have downloaded two mixes and enjoyed them both as a nice change of pace.  Some of the mixes come with bpm (beats per minute) in case a person wants to use it for cadence speeds, either steady beats or mixes that build.  And they have all kinds of music . . . pop, rock, country, house, and others . . . and from different eras (80s, 90s, and today's hits).  Tonight I am surfing their lists to pick out some new tunes for tomorrow's long run and all the runs still ahead.

The miles keep building and start picking up steam from here.  Tomorrow is a nice and easy 11 mile run and since I have the time I think I will again run the Wabash Trace Trail, a short 30 minute drive from the house.  The views are pretty and the crushed limestone trail nicer to my body.  I need to be nice to my body, because according to the training plan, the last few weeks were merely "foundation" miles and now we start to "build" over the next many weeks, until just before Christmas, where I will complete the second of two 20-mile runs.  Can't wait!

See you on the Road!

Running to Keep the Wheels On the Road

Nearly 4 weeks into the training and things seem to progressing nicely.  The mileage is increasing at a steady pace, the injuries continue to stay at bay, and my endurance grows.  A few aches and pains flare up now and again with nothing that has altered my schedule or slow my build.

The title of this post references a mantra I took up last year, which is "run till the wheels fall off".  Although everyone always says "listen to your body", sometimes listening too much will cause avoidable problems.  The problem for me is always wonder if that ache is a stress fracture or if the pain is something to worry about.  I thought this last weekend I might have made a mistake, but instead I seemed to shake the legs out.

Last weekend was the annual Market to Market relay.  I, being the team captain, was able to pick the legs that most closely resembled the mileage necessary for my scheduled long run.  I kept telling myself that I needed to take it easy, not push the pace, and enjoy the run.  What really happened was I pushed my pace and ran at nearly my top speed for the distances I ran.  I was convinced, when I finished, that I would pay for pushing the next day. 

Instead, I woke Sunday tired and strong.  The legs felt great, with no ill effects.  The runs this week have been punctuated not with especially tired legs, but mental fatigue.  I am used to taking a break after a race and especially this race.  Instead, I am right back into the training plan.  I am convinced that this week might be a bit of a grind and that it will improve next week.  And, I can't be thankful enough that I can run.

Until we run again . . .

Week One, The Fun has Begun

The training began in earnest for the marathon this week.  I decided to really get in and enjoy this experience so I signed up for the Disney World Marathon Runner's World Challenge .  As a part of the challenge they provide a training plan and premium access to the training site TrainingPeaks.

Sunday involved get everything set up in Training Peaks.  After imputing my personal information and loading the beginner plan from the assortment of training plan choices, I am ready to go.  This week's plan calls for two runs of 4 miles, one run of 2 miles, and a LSD (Long Slow Distance run) of 8 miles.  I chose this plan intentionally to allow my body 3 days of rest in order to make it to the start line healthy and ready to run.  Given the intensity and distances in this plan, I have not doubt I will be ready to race if I can keep to the plan. 

I have taken to rolling out the legs every day as after a week of inactivity they seemed a little stiff during the first run.  I could tell the difference today and made sure I quickly rolled them out this evening.  So far the first two 4 mile runs this week have felt good.  I will run the 2 miles tomorrow and then run an 8 on Saturday. 

I will post again when week one is in the books. 

Happy miles my friends . . .

What Can I Say?

Another great week of 2012 in the books.  This being first full week of showing up to work every day in the office without a vacation or business trip in a while, which seemed to begin and end on a positive note.  The training this week also went exactly as planed:

Just a random picture that makes me laugh

Monday -- Almost 4 mile speed workout
Tuesday -- weights
Wednesday -- 4 easy miles
Thursday -- 3 easy miles
Friday -- bike around the lake
Saturday -- 6 long slow miles
Which leaves tomorrow, Sunday-- rest, stretch, and roll out the soreness

So far my body is reacting to the increase in mileage positively.  I am doing my best to eat healthy (although I am far from perfect) and doing the little things that I hope will get me to the race start line healthy and ready to go.

After reading Rich Roll's book, Finding Ultra (which I thoroughly enjoyed), I tried to pay attention to my heart rate more on my easy runs.  After a few runs last week and this week, I have modified that plan to running based on how I feel to keep it easy.  I found that trying to run while watching my heart rate distracted me from the enjoyment I get out of running, so I decided that I would focus less on the number and more on the effort all the while minding the purpose of not overextending my efforts.

I also decided to incorporate walk breaks into my long run, a la the Galloway method.  I am not running the marathon to win (although I wouldn't complain!) and that even to meet a modest time goal of under 5 hours requires one main thing -- for me to maintain the training program and reach the starting line healthy.  I hope that the decreased stress on my body the run/walk provides will help me achieve this goal.  I have walked during long runs in the past since I struggle to eat and run at the same time, this plan will just have those happen a little more often.  The current plan is to run a mile and walk a minute; every mile.  So far my long runs are slower but I do seem to finish with a little less muscle and joint soreness.  The real test will be when the mileage increases to the 15 - 20 mile range.

Until next time, run well my friends. . .

Back for a Quick Check In

Where does the time go?  A question I continue to ask as day follows night follows day over and over.  Between work, vacation in Disneyland, and an occasional workout the time has moved rapidly from spring to full on summer.

I will update more latter, but suffice to say that although I have taken a step back in mileage over the last several weeks, I have maintained a decent level of fitness while including strength and bike workouts.  Now I just need to get my diet in order and we will be back in business!

Where Have You Been?

Try as I might, time seems to slip away even with the best of intentions.  I will use this post to briefly update my past couple of weeks and the next post will preview my next training plan.

I managed to survive the taper without my head overpowering my common sense to make it to race weekend.  The race packet pickup continues to be held in a space to small for the number of participants, but on the bright side the process seemed to be streamlined compared to previous years.  On the bright side, the expo contained some great deals, including Newton Shoes.

After last month's Runner's World article on the company's founder, I was intrigued to try a pair.  However, seeing a price tag of $175, I decided that exceeded my appetite to try something new.  Newton provided the opportunity, during the race expo, to try and buy a pair for $100.  So, I tried and purchased a pair of my very own.  I have not yet worn them, on account of the race and recovery, but plan to start easing into them soon.

Race morning was stormy and wet.  We drove through a stiff rain storm and by the time we reached Lincoln the sun was starting to rise with the clouds breaking up humid and warm.  I lined up between the 2 and 2:05 hour pace groups with optimistic aspirations.  After the starting gun, it took me near 20 minutes to reach the start line and I launched with an easy pace.  A quarter mile in I looked down at my watch and realized that I was going out faster than I planned and faster than my smartpacer wrist band said for mile 1.  I tried to slow down, but felt good (famous last words).

Long story short, I ran out of gas at mile 10 and walked/ran the rest of the way on guts, finishing in 2:09.  Not my slowest time, but not close to my fastest time nor my best time.  My lungs didn't quite on me, my legs did.  I have spent this last week recovering from the run and spend most of it in Tuscon for work.  Next post will talk about my future training goals. 

Two weeks to Race Day!

I think I will start this post similar to others who take a break from posting regularly.  Between work, kids, increased training miles, and my own special skill of laziness, all conspired to keep me from posting regularly.  The guilt still existed, just not the time or desire.  Considering I rolled out of bed at 4:30am on a Saturday so as to get my long run in, I think I will forgive myself, this time.  

After a nice, relaxing weekend this last Saturday and Sunday at the Kansas Speedway, taking in the racing spectacle with the fellas, I returned home to a couple more days off to recoup and recharge.  As anyone who has trained for a race has experienced, most of the difficult training is now complete.  The next couple of weeks are dedicated to some speed work to stay sharp and trying to avoid the dreaded taper madness. 

Ahh yes, the taper -- the time I both dream of during the difficult training phase and equally dread, for all the right reasons.  Taper madness, for me, usually takes the form of hypersensativity to every ache and pain.  Wait, was that a stress fracture?  Or maybe I just pulled a muscle?  I never start with the little stuff or the simple things.  Nope, I jump right into the crazy territory and I am convinced that I have managed to do something to myself that will prevent me from finishing my goal and wasting all of my hard work.

Even when I know this phase is coming, I still battle in my mind to keep the madness away.  Of course, I have help at this task.  My family gets to share a little of my madness as I share the newest ache or pain with them along with my self diagnosis.  I am a doctor after all.  Maybe not a medical doctor, but who is splitting hairs (wait, did my hair just start to fall out?).  My wife, who really is a medical doctor,  seems to use just enough tough love to keep me in check (I secretly think she enjoys the tough love a little to much) and manages to help me get through this phase and make it to the starting line.

Speaking of which, I need to get out there today and put in a fartlek workout and maybe a few miles on the bike . . . wait, was that my knee? 

Until we chat again . . .

Peaks and Valleys

 Monday started promising enough, with a solid speed workout during a beautiful early morning run.  The rest of the week was laid out ahead of me and with some time off from work Tuesday and Friday, I was prepared to put some miles on the new bike, balancing it with the week's scheduled runs.

Tuesday started with a little extra sleep since my planned bike ride was in the afternoon.  The afternoon ride was great fun as I put the first long ride on the wheels.  Cruising around the neighborhood and beyond on two wheels made for a nice way to spend a sunny afternoon.

After having dinner with friends that night, something peculiar happened -- my lower back tightened up.  What's that all about?  I figured it would go away and I would be ready to go again on Wednesday.

Unfortunately, I literally rolled out of bed Wednesday in pain. Then the pain had the audacity hung on all week and has prevented me from putting any additional miles this week.  I've been doing everything I can think of to recover quickly (ice, heat, stretching, exercises).  I  realize time heals all wounds, I just hope that this wound can heal with less time.

I don't know if I am getting smarter or more mature, but in the past I would have tried to push through the pain setting back the recovery.  This time, I am attempting to be patient until I am well into recovery when I start running again.  The waiting isn't easy.  I am targeting Monday for my first return run.  This too shall pass and I will peaking again soon!

Moving under my own power

Floating on a Cloud

I have really grown to love running.

The reasons I run are many and change on an almost daily basis.  Some days I run to feel the wind through my hair.  Other times I run because I need to move.  But each time I am reminded every time how luck I am to be able to move, under my own power, in any direction my feet feel like taking me.  That feeling of my legs underneath me, rolling along almost by themselves -- like floating on a cloud. You runners out there know what I am talking about when I say you forget your legs are moving along and get lost in your thoughts and soak in the surroundings.

I know and enjoy the runner's high, but just as satisfying to me is achieving the zone where the pace feels easy, my body feels light, and I feel less and more.  I know those are opposite ends of the spectrum so let met explain.

When I start a run the small aches and pains in my foot, achilles, knee, calf, or quad conspire to convince me to stop. Why, my body asks, are we doing this when you could be snuggled in bed? I gauge the pain realize it is temperary and continue to run.  As the muscles and tendons loosen, I feel better and better.  I get stronger the longer I run.  Soon, I am floating along without a care and enjoying the moment. 

Less discomfort and pain and more feeling free and easy.  I try to cherish every run, but these moments are particularly sweet. 

Who Knew?

Who knew I had so much to say?

Looking back upon my four part trail running story, I am  amazed that I found so much to say.  Now, full disclosure, I found been accused of being a talker and storyteller, so I guess this revelation shouldn't come as a great surprise. But, I have never tried my hand at writing consistently about my own experiences.  Maybe this blogging thing will turn out just fine . . .

Changing the subject slightly here, this weather continues to baffle me.  Yesterday the temperature were in the low 80 F with a humidity to match the near summer like temps and a stiff breeze out of the north.  Typically, a wind out of the north in March should usher in colder temps, but not this year.  My body was not prepared for the warmth and humidity yesterday, which made my long run a challenge (I am sure the late night watching college basketball didn't contribute to the heavy legs).  However, I do love running in shorts and a t shirt!

As I covered the miles yesterday, I continued to marvel at the mild winter and early spring.  Plants turning green and trees budding make for a pretty sight and a pretty unusual sight this early in March.  The 10 day forecast call for more warmth and a little rain, looks like just enough to encourage the growth.  Very soon I expect to see the flowers blooming and spring to arrive in full force.  I can't wait as the renewal of spring is one of my favorite times to of the year!

To Trail (Run) or Not Part 2

Who, me?

So where did I leave off?  Oh, right . . . I started 2011 out strong, with the mantra of running smart, taking days off as necessary, and with the goal of "runnin' till the wheels fall off or I finish, whichever comes first".  Even with cold and snow of the early months in the northern Midwest, I was putting the miles in regularly.  Call me crazy, and I don't have any idea how many outdoor, cold weather, runners there are, but count me among the Team Outdoor when it comes to running.  I am one of those people who enjoy the solitude of running outside in the cold, winter months.

The training schedule to the spring race progressed nicely through January, February, and March and as winter turned to spring, I prepared for, and completed, my second ever trail run. I really enjoyed the April AZACK trail run,  even if the hilly course was incredibly difficult and force me to walk on a number of occasions up hills that never seemed to end.  At the finish I thought "maybe I should do this trail running thing more often for training and to get back to nature".  As usually, these fleeting thoughts came and went as I returned to my normal, oh-so-familiar,  running routine.  The Lincoln 1/2 marathon and summer came and went and yet, no trail running.

Summer turned to fall and after a great M2M Relay, I was running my highest mile weeks for the year (40+ mi a week), loving running more than ever, and preparing for another winter of running. I was nearly to my goal of making it though the year relatively injury free.

That all changed at the beginning of November. To be continued...

To Trail . . .

Or not to Trail? Trail running. That is the question. Or at least the question I am wrestling with today. You see, my last trail run did not go as planned and derailed my ability to run for many months. Grand plans gone awry.

In December 2010, while surfing around the Runners World Forums, I stumbled upon and joined an online running group, 2011in2011. This group succeeded in encouraging me to run more miles, have more fun, and make  new friends along the way. After I signed up, I made up my mind to redouble my running efforts in 2011.  I was focused on staying healthy and building miles throughout the year.

Training for training's sake is fine, but I need a goal.  I set two primary race goals.  Complete the spring 1/2 marathon in Lincoln, NE and the fall Market to Market (M2M) relay with improved times from the year before. I threw in the AAZK trail race in April and the Boys Town Memorial Day run as family events, for good measure. Then the plan was to wrap up the race year with the Beer and Bagel trail run, take a couple weeks off, and begin building miles (and maybe even a little speed) for 2012.

The  stage was set for an epic year as far as I was concerned.  What I found out was that my overall goal was not to be, that was the answer.  To be continued...

First Post

Here is my first, tepid post into the blog-o-sphere. Not really sure what the focus of this blog may be . . . sports? probably. Running? Certainly. Current events? Maybe. Family? Absolutely. Book reports? On occasions. Other things may come up as I move down this path.

No running today after my long (relative) yesterday. Today was spent with family enjoying our time together. Also, I can't but be happy with the start of spring training yesterday and the fact that my beloved Colorado Rockies are still undefeated. Hope springs eternal!

I hope to update this regularly, to create a habit. Will it stick? Only time will tell. Until I write again . . .