a runner's blog

2011 Thus Far

2011-07-08T19:59:00.000-04:00

Life's been very busy since last December. I spent much of my free time in early spring starting several new gardens in the yard. Then I organized this year's Round Hill Hometown Festival 5k on Memorial Day weekend. We had a record turnout this year, including a local school running club. Soon after the dust settled, I was taking off my shoes and running barefoot again. Amazingly, I am not starting from scratch with my soles. They kept a good deal of their toughness, so getting up to a 3 mile run only took a couple weeks.

The best part is, while out in the new front yard garden, I met a guy walking his daughter home. Turns out he was wearing VFFs and planned on running the RH5K. I now have a running partner for an early bird run on Monday mornings. He's even trying a bit of the run barefoot! Nice to find someone else who doesn't think it's crazy.

Today's Inspiration

2010-12-17T21:26:00.003-05:00

I love this video for the same reason I enjoy watching the finish line of a race after all the speedsters are done. I love watching the folks from the back of the pack. They had to fight the hardest, had the most to gain...and the most to lose. For some of them, not finishing could turn them off to running. For many of them, finishing shows what is possible when you start one step at a time. Before long, it's amazing how much ground gets covered. They have the amazing stories. The folks who win the races just have the amazing genes.

Barefoot 5k Complete

2010-12-07T21:07:00.001-05:00

I finished my first 5k race in a neighborhood Turkey Trot on Thanksgiving. I was not moving all that fast, though my pace quickened after my feet warmed up. The temperatures were in the upper 30s with wet pavement from earlier rain. I was happy with any result that didn't have me limping across a finish line in front of lots of people I know.

This year taught me that I can run barefoot. Next year, I want to get fit and fast. I'd love to nail down the Apple Blossom 10k in April. Now I just need to figure out how to over-winter my feet.

Barefooting Update

2010-11-19T22:37:00.000-05:00

My barefoot running is still progressing. Even as the temperatures are dropping with the leaves, my feet have so far kept themselves warm. I've kept my runs between 2-4 miles no more than every other day. I've got a Turkey Trot coming up on Thanksgiving and the low temp for that day is the mid-30s. We'll see how that goes. I may be carrying some socks with me.

Health-wise, this is the ideal time for me to start slowly and build up my feet to the task. Last year, my doctor laid it all out for me: my blood sugar was too low, my adrenals and cortisol were shot. He concluded with, "You must feel like crap." Turns out he was right. So my diet is now free of all grains, gluten, and sugar (except fruit) along with increased animal proteins and fat (basically a paleo diet). I feel radically better.

In retrospect, I think my low blood sugar, carb-loading, and long distance running was a perfect recipe for making life miserable for me. So I'm taking a while to let my body adjust to burning fat for fuel instead of sugar. My abbreviated running is perfect for taking up barefooting. My strength training has gone from non-existent to every four days.

2010-06-30T22:00:00.003-04:00

The foot feels the foot when it feels the ground. (Buddha)

Barefooting

2010-06-29T21:47:00.001-04:00

A year and a half ago, I received a pair of Vibram Five Fingers (VFF) for Christmas to work on my running form. As a heel-striker by tradition, the VFF discourage this habit by making it naturally painful. I was convinced that this bad habit contributed to a number of knee pains as weekly mileage mounted. The following spring, I wore them on all my runs, plus the office (I have a really great employer). I could feel my feet getting stronger and running was much more enjoyable. Plus my cadence picked up on its own accord.

Then last summer, I read McDougall's book Born to Run and thought maybe trying some barefooting in addition to minimalist footwear would be interesting. Right now, I'm up to running a couple miles barefoot on asphalt trails that sometimes have small bits of gravel and various twigs, berries, nuts, and seeds that fall off the trees. Since I had to start from scratch this spring (after a quiet winter), it was a perfect time to try a complete transition to barefoot running. If picking up my cadence was easy in the VFF, it sped up still more unshod.

Of course, I just went out and tried this without reading much on how. The only rule I really followed was: Start Slow. Still, after trying this for a while, I found Jason Robillard's instructional book very helpful.

I knew I was hooked when I went downtown to spend a few weeks at a client's offices. I had been wearing VFF for a while and switching back to conventional shoes really made me uncomfortable. I could feel my feet atrophy. Then I found the Vivo Barefoot line of shoes from Terra Plana that gave me some professional (though no formal) options.

So far, no injuries. In fact, a nagging IT band problem with my left knew disappeared after barefoot running. This problem started with conventional shoes and continued with the VFF.

On My Way Back

2010-02-09T22:46:00.001-05:00

Right now, my front lawn is under 3 feet of snow. Come spring, I'm hoping to begin posting again.

Over the last year, I've dedicated a lot of time to barefoot and minimalist running. My running has taken on an entirely new quality. It is much more enjoyable and feels more deeply connected to the rest of my life. Even though the mileage is down as I learn new running form, the positive effects on my life are much more pronounced.

Round Hill 5k Race Results

2009-05-24T10:04:00.001-04:00

We had a great turnout yesterday. A crowd of 151 runners finished despite the warm and humid weather. The race results are posted here.

If you ran the race and have any suggestions for improvement, please let me know.

Round Hill Hometown Festival 5K

2009-03-24T12:22:00.007-04:00

I'll be directing this year's Round Hill Hometown Festival 5K, which is a bit daunting given how well-organized it's been over the years. The race starts and finishes at Round Hill Elementary School. Prizes will be awarded to the first overall male and female finishers. Awards will be given to the top two male and female finishers in each of the following age categories: 11 and under, 12–17, 18–29, 30–39, 40–49, 50–59, 60 – 69, and over 70.

When: 8:00 am / May 23, 2009. (Rain or Shine)
Registration Fee: $18 by May 8 or $25 after May 8 and race day. T-shirt size and availability cannot be guaranteed for registrations made after May 8. Please register online at Active.com.

There's no better way to start off Memorial Day weekend than a quick run through the town. You can also catch a post-run breakfast at the diner and watch the festival parade at 10:30am.

December/January Summary

2009-02-14T17:45:00.008-05:00

Here it is, just the facts. Not my most solid period, not my laziest, either.

The defining aspect of my training since Thanksgiving has been the run-walk approach, which is working out swell. It's keeping my legs fresh and my long runs are actually faster than they were without the walk breaks. I'm also breaking in a pair of Vibram FiveFingers. More on both things later.

Thanksgiving Running Summary

2008-11-30T21:35:00.003-05:00

I'm feeling pretty good about the last 7 weeks. Just after Halloween, I had a cold that knocked me down a peg and between a busy work schedule and a lot going on at home, it took me a week to get back on my feet.

Here are some of the highlights:

Long Runs with the Stroller: I found a win-win-win scenario by taking my daughter in the jogging stroller. My wife gets free time, I get my long run, and Emma gets a nice nap and the occasional dog bounding off a front porch to greet us.
Windshield for the Stroller: A few weeks ago, my long run plans were seriously threatened because I it was raining off and on all day. The upside was that it was warm--65 degrees. I took my chances when there was a break in the rain, put my daughter in the stroller and covered her with a raincoat. Everything was fine for about 15 minutes, then dark clouds appeared out of nowhere, the temperature dropped at least 10 degrees, and it began to pour down rain and, for a while, SLEET. I was soaked, my daughter was halfway there, and I still had to get home. I had been putting off the wind/rainshield for a Christmas gift, but nixed that idea and ordered it right away. I've already put it to good use with a run in 32 degrees with high winds and today with mid-30s and rain. The winshield plus a "Baby Bag" by LL Bean ($2.50 from a thrift store) and my daughter is tugging off her hat because she gets too warm!
Turkey Trot: I ran a neighborhood Turkey Trot at my parents house with the stroller and was proud to finish at 7:00 pace. I had no idea I was in that good of shape.
Run/Walk: After years of being intrigued by Galloways run/walk approach, but being too proud to not gut out every run, I finally gave it a try. I'll elaborate in a later post, but so far I've managed to get faster, recover sooner, and not terribly sore after my long runs.

Staying Safe in the Dark

2008-11-30T15:00:00.005-05:00

With the change in Daylight Savings Time, I'm now running in the dark after work. I'm not normally running in places with a lot of traffic, so when a car or bike comes up on me, I want to know they can see me. Some things like headlamps and red blinking lights help, but they aren't always as visible as you'd like them to be, especially if they are angled the wrong way. That's why I prefer reflective gear that picks up light from all directions and reflects back...making you much more obvious to a driver or cyclist. The problem is much of the reflective gear out there is ridiculously expensive, or if affordable looks like something you'd wear picking up litter along the roadside.

So I was pleased to find out about See-Me-Run. They offer a number of stylish reflective designs that you can iron onto your already-owned running clothes. I went with the Running Man (picture left). The hardest part about the whole thing was finding the iron buried in a long lost drawer. After that, the process was really easy.

Catch Up Running Summary

2008-10-15T09:15:00.013-04:00

In mid-August, I started from scratch with base building as my only goal. My running goal now is to hit 25 miles per week and hold it there over the winter so I have a solid base to build from in the spring. The higher priority is to stay injury free. If I can manage that, I will set my sight on a race and increase my mileage. I've pretty much ruled out and speedwork for at least a year. Not that I ever enjoyed it anyway!

So far, I've been pretty diligent in keeping to my plan. Keeping my plan a simple 3-day commitment made it a lot easier. As my miles increase, I'll jump to four days, but that's where I'll stop. For me, going to 5+ days tends to boost my chances of injury due to the decreased recovery time.

Today's Inspiration: Dean Karnazes 50/50 Book

2008-08-26T11:34:00.007-04:00

It's been a long time and a hard road. After my early runs with the jogging stroller, I had a awkward step off a tire at a local farm that caused my bad knee to buckle, but fortunately nothing dislocated. From there, I focused a lot more on strength training to build up the muscles that keep my kneecap in place. A few weeks ago, I took my first tentative steps, but a few weeks later I spent a night in the hospital for a virus that caused some pretty severe cramping...my first significant illness in over 7 years. Last week, I got back on track and ran 9 miles. This week, I hope to hit ten. Slowly, but surely, I plan on getting to 25 miles a week and hope to keep it there for a few months before making any race plans for the spring.

In getting back on my feet, I am deeply indebted to Dean Karnazes and his new book 50/50: Secrets I Learned Running 50 Marathons in 50 Days. When I received a copy of the audiobook to review, I had no idea how much I needed motivation to get through the painful first steps of recovery. Dean an unusual ultrarunner in that he is both drawn to the isolation the sport demands and also serves as an extremely charming, informed, and inspiring voice for all runners. Therein lies the strength of this book: it's ability to make even the most daunting extremes of running seem human and possible. Even though I know there is no way I will ever run a 50/50, every extra mile I tack onto my long runs now feels that much easier.

In 50/50, Dean provides a day-by-day journal of the marathons he ran and the people he met. Along the way, he uses the various obstacles and inspirations he encounters to present a number of running tips. I've heard nearly all his running tips before. If you've read Runner's World for an entire year, you probably know them, too. What you get from Dean that you won't get from your beloved magazine subscription is context. He presents the tips when the moment is right. While you're following him on a marathon in Alaska and someone offers him pizza, he takes the time to talk a little about his diet. When he meets a mother who joins him on marathon (her first) only to run back to the car and hurry off to her kid's birthday party, he can talk about how to fit running into a busy schedule. He's able to draw on real life examples from his experience and those around him in the 50/50 event to give the rest of us a better clue about:

Marathon Race Day Preparation
Fueling/Snacks
Hydration
Jet Lag
Sleep
Diet
Visualization
Music
Mindgames
Shoes
Strength Training
The Wider Running Community

Most of these subjects are not dealt with exhaustively, but Dean does provide great introductions to a lot of ideas that you can easily research further on the Internet. Often times, being introduced to a concept is the major hurdle or information gap. After that, I'm off and running. (Note: the audiobook provides a PDF file with all the running tips, so you don't have to write them down as you listen.)

All these things aside, Dean has a extremely positive outlook on running and life that will have you finishing a chapter with a smile on your face and a few good reasons to lace up your shoes. At the end of the day, that's what all runners need.

Running with a Jogging Stroller

2008-04-15T09:12:00.008-04:00

When my daughter, Emma, was just shy of 6 months old, I put her in the jogging stroller and went out for our first run together--about 3.5 miles. She seemed to enjoy it, though she reached back the same handle my mother reached for in the car when I rounded a corner way too fast as a teenage driver. We both finished the first run with a smile on our face.

When I started looking for a stroller, I learned that there is a wide variety and while many of them look the same, they don't all perform the same. Which one I would pick depended largely on what my personal criteria were. There is a difference between needing a stroller that will simply allow you to traverse a grass field at a wine festival and a stroller that will allow you to run fast. And everything in between.

I went with the Baby Jogger Performance Series. As a brand, they've been targeting runners for a long time and still have a great product. The stroller comes with 20-inch wheels, which make all the bumps in the road that much smaller and popping over a curb that much faster. The canopy can shift all the way to my Emma's feet, allowing me to keep the direct sun off her fair skin. Running with it is extremely smooth. I feel as though I'm simply pushing the weight of the stroller, not fighting against friction in the wheels.

Assembling and breaking down the stroller are also quick and easy after doing it a couple times (all the wheels are quick release). The best part is it fits in both of our cars--Toyota Matrix and Corolla. With my Corolla, it fits in either the trunk or the back seat. So you don't need a minivan to own a jogging stroller.

Other features include:

Reclining Seat: Okay, but not all that important since the seat in it's upright position is fairly reclined anyway.
Handleash: Definitely a must to prevent the stroller from getting away from me in case of an accident or lapse of attention.
Handbrake: Sounds like it would be really useful, but I found I never used it while running. I actually disengaged it because it was required a good deal of fussing to make sure it didn't rub against the tire and slow me down. I haven't missed it.
Parking Brake: There are two: one through the handbrake and the other at the base of the wheels like conventional strollers. So even though I got rid of the handbrake, I can still part the stroller when I'm not running.
Storage:

Zipper pocket at the back/top where I put a little money and my cell phone.
Bigger net on the back where I can put a hat, gloves, water bottle, etc...
Cargo net on bottom, which is almost useless. Small items will slip out, but for now the diaper bag is a good fit (though I don't take the bag when I go for a run).

Other things I've learned:

When going over bumps, pushing down on the handlebar prevents the front wheel from bouncing up--much more comfortable for the passenger.
Run with the dog (leashed) or the stroller, not both.
I've heard starting early with your kids helps. So if you wait until Johnny is three years old, you may find Johnny is fussy with the whole thing. Starting at the right time makes it seem like a normal thing, so they can ease into it. (I'll have to see if this is right in a couple years.)

On Sunday, I started out on our usual route and decided to try out the gravel roads I always run on when I'm alone. After about 10 minutes, I stopped and check in on Emma. She smiled and started kicking her feet--a sign that I was to keep on moving. I stopped after we'd put in about 6 miles. She was asleep! Looks like running on gravel roads isn't a problem.

Checking In

2008-03-12T12:21:00.005-04:00

Well, running has been tough lately. When my running suffers, so does this blog. My left knee continues to bother me. I know the main way back from this problem is strength training, but I've been predisposed to hang out with my daughter. She's almost 6 months old, which means she's getting more active and increasingly more fun to play with. So I'm much more motivated to get home as soon as possible. Tie that in with the fact that finding time for my other passion--reading--and I've had a difficult time lacing up. With the weather warming up and more daylight (during my waking hours, at least), there is a little more time to play with. For starters, I made it out yesterday for a short 3-miler and today I'm going to do some biking.

Also, I've received a number of emails from folks reading this blog...I sincerely hope to respond to them this week.

December Running Summary

2008-01-24T08:27:00.000-05:00

Wow. Free time is really scarce these days. I have little or no slack time during my work day and get home as soon as possible to help my wife with our baby daughter. In between, I have time to fit in a run outside or crosstraining at the gym, but not much else. That includes writing posts.

It didn't help that I didn't really want to talk about December and how my running dropped off a bit. I had a case of "runner's knee" that started at the tail end of the 5k training...probably from the increased speedwork.

I really began running again in earnest on New Year's Day, which will show up in the January summary.

November Running Summary

2007-12-06T09:26:00.001-05:00

I'll start with the good news. I'm really happy with my Turkey Trot 5k performance on Thanksgiving--21:18 (6:52 pace). The best part is I realized through training for this event I have a lot more untapped potential than I realized. My next goal will be to get under 21:00, ultimately heading toward a sub 20:00.

The bummer is I've run one time since Thanksgiving. The reasons are many: less daylight, the baby, increased workload, and early signs of an ITB issue. It's also getting colder, but I'm looking forward to giving the outdoors a go this winter after spending last winter in the sweatbox (gym) on the treadmill (ugh). Plus my gym is so overcrowded with people and equipment that it's a real challenge to find somewhere to stretch. The IT band is something I've dealt with before. What always works for me is (1) cutting back mileage/intensity (2) developing the muscle on the side of my butt with leg lifts while laying on my side.

TV: US Olympic Marathon Trials

2007-11-01T12:30:00.000-04:00

NBC Sports will provide free internet coverage of the US Olympic Marathon Trials this Sunday (November 3). It has the potential to be the most competitive, highest caliber US marathon trials ever. Runners World has the best coverage of the event up to this point.

TV: Marathon Challenge

2007-10-28T12:13:00.000-04:00

This is the kind of "reality" TV I can live with. On October 30, PBS stations will air Marathon Challenge. In the Washington, DC area, WETA will air this on channel 26.

How do you run 26.2 miles if you have trouble making it around the block? With good coaching, discipline, and lots of group support, as NOVA shows when it follows 13 generally sedentary people through a training regimen designed to prepare them for an ultimate test of stamina and endurance. Created in cooperation with the Boston Athletic Association®, which granted NOVA unprecedented access to the 111th Boston Marathon®, and Tufts University, "Marathon Challenge" takes viewers on a unique adventure inside the human body, tracking the physiological changes that exercise can bring about.

Former Olympian and three-time Boston Marathon winner Uta Pippig offers advice and inspiration to NOVA's runners throughout their training. And veteran Tufts University coach Donald Megerle guides them week-by-week through an onslaught of physical and psychological challenges. NOVA's runners range in age from 22 to 60, and they come to the endeavor with a wide range of medical histories and backgrounds. They share one thing in common: none has ever run a marathon before.

10/8to 10/21 Running Summary

2007-10-28T09:16:00.000-04:00

For the first time in a long time, I feel I'm starting to get some consistency back. I'm gradually working up the miles and feel stronger and stronger every day, which is a good sign that I'm not taking on too much too soon. I also decided to run a neighborhood 5k Turkey Trot on Thanksgiving Day. This will give me some focus over the next month and will also let me continue where I left off when I injured my knee...working on getting faster.

New Balance 902

2007-10-12T19:23:00.000-04:00

As the leaves start to fall, I feel blessed to enter my favorite season with a pair of shoes I'm really stoked about. I received a pair of New Balance 902 from NBwebexpress.com to try out. After putting in my inaugural 75 miles in them, I'm ready to provide my honest assessment.

The 902s are a lightweight trainer. Since I'm a lightweight runner (read: skinny) with medium arches, I'm probably in the target audience. I've always tended toward heavier shoes that promised a comfortable ride, so when I first pulled the 902s out of the box I was skeptical. I wondered how a shoe so light (10.3 oz) could provide enough support. Then I put the shoes on...

My first run reminded me of the day I time ran in a pair of shoes recommended to me by a specialty running store. At that point, I had struggled with bad shoes for more than a year. Now, years later, I was trying to outrun my woefully overpriced and underwhelming Asics Gel Kinseis. Floating along with shoes that are lighter (nearly 3 ounces), quieter, and smoother brought home a singular idea: NEVER suffer a bad pair of shoes.

On a slightly more technical note, the heel-toe transition is responsive and smooth. The soles provided ample cushioning yet still allow me to feel connected to the ground. Most of my running is on gravel roads and horse trails, and these shoes held up admirably. The only slight issue was a little slippage on steep uphills due to the shallow treads on the soles. This goes away on the asphalt, where they are much more grippy.

At $99, these shoes are much better priced than anything I've run in the last few years. I will definitely buy a couple more pairs.

9/10 to 10/7 Running Summary

2007-10-11T21:23:00.000-04:00

In an obvious catch-up entry, I'm covering a month's worth of running. The key accomplishment was keeping things going leading up to and after my daughter's birth. I thought it appropriate to note the walking I did. While it wasn't rigorous cardiovascular activity in this case, it was extensive--5-6 miles a day. To my utter delight, my baby loves to go for walks. It relaxes her. Since it also relaxes me, it's a classic win-win situation--especially during some of the best weather of the year.

She's Here!

2007-10-07T09:54:00.000-04:00

I am proud to announce that my daughter, Emeline Elisabeth, was born on September 20, a whole 8 lbs, 13.9 oz. As first time parents, we have been taking tons of photos and videos in the few moments not consumed by holding, feeding, and loving Emma, and, of course, trying to get some sleep.

Here is the link to a few of those photos and one of the videos. I will be loading more pictures as they are taken, so be sure to check them from time to time.

This is the reason for my absent posts. Believe it or not, I've found the time to do some running. Now I just need to find a little time to blog.

8/27 to 9/9 Running Summary

2007-09-12T13:16:00.000-04:00

Well, the best I can say is my running at lease maintained a slow trickle. As the due date for the baby approaches (Sept 10), I find myself prioritizing hanging out with my wife over running. I guess I want to enjoy the final moments of simply hanging out on the weekends--reading at a coffee shop, going wherever, etc... On the work end, I've kept myself extremely busy at work trying to get well ahead during a busy time of the year so I can enjoy undisturbed time at home with the baby. Of course, that makes it slightly harder to fit in a run when I'm trying to get in early, leave a little later, and rush home to be able to spend some quality time with my wife.

8/13 to 8/26 Running Summary

2007-09-12T13:02:00.000-04:00

I felt pretty confident coming off these two weeks. It's amazing how much easier it is for me to get outside when the humidity drops and temperatures fall into the mid-upper 70s. Another big boost was a pair of new shoes, New Balance 902, which I will provide a review of later.

Clear Head

2007-08-14T20:18:00.000-04:00

A few times a year, I have a run that happens at just the right time. There's the craziness with the baby coming and all the home improvement projects. There's a couple tough weeks at work. There's the first stress headache I've had in years. Then there's a run that makes it all go away.

The weather cooled off today, dipping into the mid-80s after a couple hot, humid weeks in the mid to upper 90s. When I stepped out of my car I realized I left my iPod behind and decided to leave it there. I needed and wanted to hear what was going on in the world around me, especially on the most beautiful stretch of the W&OD trail between Hamilton and Paeonian Springs. After a few minutes, the headache that followed me from the office disappeared and my mind completely blanked out. It was the first time in weeks that I had some peace and quiet. And it went by so fast. Before I knew it, I finished my planned five miles and headed home feeling like I could run five more.

7/30 to 8/12 Running Summary

2007-08-14T20:12:00.001-04:00

I had one down week and one up week. I really think this past week was something to build on. It was a tough week to lace up. The weather was incredibly hot. I ran outside on Monday and then headed indoors to the treadmill for the rest of the week. I'd lost my tolerance for the treadmill, so each run felt tedious. What I really need at this point is a solid long run. That always seems to inspire me by giving me something to look forward to each week and build my confidence for the week to follow.

Baby Talk

2007-08-08T20:19:00.000-04:00

It's about time I announced that my wife and I are expecting our first child. The baby is due September 10...yeah, really close. Of course, being a runner, it occurred to me that a baby will provide a real challenge in finding time to run, but it will also provide a lot of opportunities for creative thinking. Soon I'll be balancing sleepless nights with the need to get a short run in just to clear my head and wake me up.

I started looking around at jogging strollers and, like everything else baby-related, there are a million options that range from so-cheap-it-won't-possibly-work to why-would-anyone-pay-this-much. That means a lot of research and a lot of time I don't want to spend right now. I have been looking at yard sales. Along the way, I've developed some bizarre theories. I won't buy one from someone who doesn't seem to be a runner, which I determine by what they are selling and, more importantly, what's in their garage.

If anyone has any ideas or advice about jogging strollers, I'd love to hear it. Any recommendations for strollers. Also, how soon can I put a kid in a jogging stroller?

7/16 to 7/29 Running Summary

2007-08-08T20:14:00.000-04:00

I kept things moving over the last couple weeks, but it's been difficult to find the time on the weekends. I'm feeling a lack of direction now without a focus for my efforts...like a race. The problem is I can't make any commitments for September or October, which I'll explain in the next post. For now, it's about just getting in the miles, keeping a little momentum going so I can step things up when I get the chance.

7/2 to 7/15 Running Summary

2007-07-18T10:40:00.000-04:00

The last two weeks were about beginning to establish consistency again. The real challenge was fitting in physical activity alongside family obligations. While I missed the first week's mileage target, I did get a lot of swimming in. The cross training seems to have worked out a couple kinks I still felt with my knee when running downhill. My hope is I can put in two more solid weeks and feel fit enough to start a real training schedule.

6/18 - 7/1 Running Summary

2007-07-02T16:16:00.000-04:00

It feels so good to be back on my feet. The goal really was to just get my legs back, slowly but surely, to the point where I felt I could start a training schedule. I visited my brother in Vermont and we did a hike at Mount Washington up to Lion's Head and back down Tuckerman Ravine. If I was unsure of my knee before the hike, I finished the hike with confidence that my knee was ready to take on a little more than I thought.

Now that I have a few good weeks under me, I feel poised to start some light speed work this week. I now have a training plan, though I don't have a race scheduled yet. I need to see what's out there in the next couple months, preferably in the area.

Today's Inspiration

2007-06-29T20:15:00.001-04:00

kanazawa running, originally uploaded by Eryn Vorn.

Post-Mortem

2007-06-20T23:18:00.000-04:00

After my knee dislocation and being sidelined, I discovered how much running serves a central role in providing much needed balance to my life. When I wasn't able to run, I noticed...

I was moody
I felt like tired most of the time and couldn't find any energy
I started drinking coffee again
I started eating fatty food again
I started drinking soda again
I had my first craving for chocolate in more than 5 years
I was always hungry
I couldn't think as clearly

Basically, I had symptoms of depression. This coincided with a sharp uptake in work, just when I needed to be running most. I'm surprised how much of an effect running has on me. When I run, I feel composed and confident. When I don't, everything seems to fall apart.

Back on Track

2007-06-17T16:48:00.000-04:00

Little by little, I'm inching my way back into the game. Over the last few weeks, I've been testing my knee out. This week is the first solid week of running I've put in since the injury. My knee is feeling pretty good, in part because of the leg exercises I did to strengthen the muscles around my knee. I really wish I could start back where I left off making steady progress toward a 10k PR, but I'm going to have to be patient. The table below starts where my last training log post left off. The injury is marked in red, followed by a lot of zero days in gray.

Knee Update

2007-05-01T22:14:00.000-04:00

I went to see the orthopedist on Friday. After x-rays and poking my knee, the test results came back negative. Essentially, I suffered a minor subluxation (dislocation). My self-treatment after the injury was to initially wear a knee brace, which I took off after a few days when I began to feel my leg relying too much on the brace. When I took off the brace, I started simple leg lifts with my leg straight--at home on the couch and at work in my chair. Now I can walk up and down stairs pretty much okay, but I'm still a little ways from running again. The doc told me to continue this course of treatment. When I'm ready to run, I'll have to start all over, slowly at first on flat ground and work my way back up. One thing's for sure...I'm not trail running on the Appalachian Trail again--if it's not my knee, I still stand a good chance of doing serious damage to an ankle. Besides, I've got other great options for hills.

The hardest part right now sitting still. I'm definitely going through running withdrawal. With my workload picking up at the office, this would be the perfect time to relax on a run, re-center, and re-focus. Soon enough. I just need to be patient.

Ouch!

2007-04-22T20:43:00.000-04:00

Yesterday, my kneecap jumped out of place. I was out for run on the Appalachian Trail north of Bear's Den. I had just completed a big stretch of uphills when I finally got a good descent. My right foot planted firmly on a rock, my leg collapsed, and I did a somersault onto the ground. I laid on my left side clutching my right knee with my hands. It was a familiar pain--I felt it thirteen years ago in gym class when my kneecap jumped out and back into its track...then again the following spring in a varsity soccer match when my knee fully dislocated. Which one was it this time? When I removed my hands for a look, the kneecap was in the right place. Phew. Then a cold sweat and a bit of dizziness swept over my body. Not good, I thought. Then my composure came back. All this happened in less than a minute.

I sat up and thought through my options. I could wait for someone--maybe those guys I passed five or ten minutes ago. I could call for help on my cell phone. Or I could try standing up and walking back. I looked at my GPS and saw I had covered a little over two miles. That seemed like a long way to limp, much of it over rocky footing. When I stood up, I didn't feel any excruciating pain, but I couldn't do much with my right leg without feeling my knee telling me to stop. My biggest concern at this point was doing something stupid and fully dislocating my knee. I started the long limp back. I found a perfect hiking stick and not long after found a pretty efficient technique of striding mostly with my left leg and then lifting my right leg until it caught up. I was careful to not push off my right leg. Over an hour later, I was standing back at my car smiling--it was, after all, a beautiful spring morning with sunny blue skies.

I simply forgot that I had a bum knee. So much time has passed since I had a problem. I was always careful to wear a knee brace when playing soccer, skiing, or any other activity that involved aggressive lateral movements. Most of my trail running was on even footing and didn't require a ton of weaving around the trail or scrambling over rock fields. So I just didn't think this one through enough. Looking back, this was exactly the kind of activity I should have protected my knee against. I didn't and I paid the price. What's a real shame is I've been getting into really good shape lately. My body has responded well to the upswing in training--I wasn't feeling any real aches or pains. That's why I thought I'd up the ante a little and hit the trail. I'm not sure about the 10k at this point. I don't want to run it just to run it. At any rate, I'm not making any running plans until I see the orthopedist this week.

10k Training: Weeks 1-2

2007-04-17T20:16:00.000-04:00

Week 1 was an unofficial start to my 10k training--little more than base miles. Week 2 officially kicked off my training in earnest. The major difference was a uptake in speed training with a little hill work, speed work, and strides. I didn't take it easy, but I kept mindful about how my body was reacting to the increased load. So far so good. My legs felt a little sore at night, but the next day my legs loosened up after walking around the office. I enjoy the feeling of running faster. Over the last month, I've felt a lot more comfortable at faster paces than where I spent a lot of my marathon training. I'm starting to think that I picked a training pace that was too slow for me. I also love the fact that it takes me less time to finish my workouts and leaves more time for a cooldown and stretching.

The next week will give me a lot more information. If I can keep up the training, I think I have a good chance of meeting my goal. If not, I'll simply re-evaluate my goal. At any rate, it feels really good to be in training again.

Today's Inspiration

2007-04-09T18:27:00.000-04:00

"I always loved running... it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs."
--Jesse Owens

Race Announcement

2007-04-08T21:16:00.000-04:00

I decided to finally run the SunTrust 10K in Winchester, VA on May 5th. I went to high school in Winchester and since I started running again in 2002, I've wanted to run this race but found a reason to chicken out every year. The race is part of the larger Shenandoah Apple Blossom Festival. If you've never been, I recommend it. If you think you'll be there, let me know, maybe we can meet up (see my contact information to the right).
Since I have a pretty decent running base right now, I decided to take a somewhat aggressive training plan. My goal is to keep a 7:00 pace, which would cut nearly five minutes off my PR down to 43:30. I think this is doable given the simple fact I've never trained for speed in a 10k. My body feels primed to run faster, so I hope everything holds together over the next month.

March Running Summary

2007-04-03T17:22:00.000-04:00

March got off to a rough start. I was more in the mood to sit in the local coffee shop and read books than get outside for a run. But March is "in like a lion, out like a lamb" and transformations are possible. I finished the month strong and plan on continuing the trend into April. My current goal is to drop my 10-mile time considerably (I still need to work out an specific time goal). I also want to just run faster in general, something I know I can do but I never focused on. With the nicer weather and Daylight Savings Time in effect, it will be easier for me to get outside on the trails near my office. I'm also ready to leave the gym and damned treadmill behind for a while.

You may also notice a slight change in the format of my training log. I worked hard on revamping some Excel spreadsheet logs other people posted on the internet. Then I loaded the result to Google spreadsheets to make it easier to share on this blog. Let me know if you can't see table below.

Asic Gel-Kinsei

2007-03-23T14:05:00.000-04:00

Back in October I splurged on a new pair of shoes, the Asics Gel Kinsei. I'd been using the Asics Gel Nimbus religiously and didn't think twice about trying their heralded new shoe after the salesman at my running store recommended it. They felt really comfortable after a short run around the block, though a tad heavier than the Nimbus. I was sold on them...

Two weeks later I had a foot injury that nearly flushed away my marathon plans. I thought I was smart about slowly incorporating the new shoes into my training about six weeks before the marathon. Perhaps, not smart enough. Needless to say I managed to run the marathon anyway, albeit in a different pair of shoes.

After the marathon, I gave them another chance. Now I have, I hope, a balanced perspective on these shoes. Bottom line: I'm not impressed with them. No shoe works for everyone, and this shoe by and large works for me but the price tag is incomprehensible ($160). Here are my main complaints:

Too expensive
Too loud. These shoes make a lot of noise on asphalt, something I haven't heard for a while in a running shoe.
Too heavy.

Well, that's it. I felt the other side of the hype needed to be told, especially after meeting someone at the gym who had similar problems with this shoe (he, too, was devoted to the Nimbus). I'm interested to see how Asics can take the new features and incorporate them in the future shoe lines with varying trade offs of weight and price.

Today's Inspiration

2007-03-23T12:41:00.001-04:00

running, originally uploaded by Kreuznacher.

March is here and warmer weather is upon us (those of us in the Mid-Atlantic).

February Running Summary

2007-03-23T12:03:00.000-04:00

February got off to a great start, but toward the end of the month I found myself psychologically fatigued by the treadmill and the gym. I was definitely antsy to get outside more, but the main problem wasn't the weather, it was the lack of daylight and safe places to run.

January Running Summary

2007-02-06T16:20:00.000-05:00

My main focus for January obviously wasn't mileage, it was quality. I focused on harder running, incorporating more speed and tempo running than long runs. I feel pretty strong, though I want to get back to putting in some nice long runs. My best run came with the 7.28 miler. It was a new route for me in Lincoln, just south of Purcellville, VA. There a nice, rolling hills that provide a bit of a challenge. I didn't feel like I ran particularly hard and was not thinking about pace at all. I finished at an average pace of 8:26, which is a lot faster than I run when I'm just out for fun. This route definitely warrants elaboration in a future post.

Running Poetry

2007-01-29T21:07:00.000-05:00

Some great marathon poetry. Thankfully, it's not as long as 26.2.

New Treadmill at the Gym

2006-12-29T12:17:00.001-05:00

The gym I recently joined just upgraded all their treadmills to the Precor C966i Experience. It's a great improvement over the old treadmills, especially with the additional custom routines you can program and a wider selection of predefined routines. My one big complaint is the gym went with the TV screen attached to the console (see picture). Keep in mind there are already TVs hanging from the ceiling all over the place, so these are a tad redundant. My problem is that when I don't want to watch the TV, I still have this screen two feet in front of my face. If you want to know what it is like, try running with someone else's hand directly in front of you. Lest I become a Luddite, I turned on the TV to see if I liked it. It was okay when I was walking on the treadmill, but when I started running the screen obviously does not move with my bouncing up and down, so focusing my eyes on the screen was impossible and I soon had the feeling of motion sickness (which I'm not normally prone to). So I have to give the TV screen a big thumbs down.

(Bias Disclosure: I have an aversion to TVs when running. They cut against what, for me, is a quiet, reflective moment of the day. More on that later...)

Runners for Charity

2006-12-28T12:24:00.000-05:00

One of the greatest trends of the running boom has been the number of runners who take to the starting line on behalf of a charity. Often they have donation goals they work hard to meet in addition to all the miles they log on the roads. I've added a link section on the right side of my blog to honor these runners and hopefully help them out. So if you have a charity you want featured, let me know and I'll be happy to give you a link.

(Thanks to Joe for sparking the idea. You can find his story here.)

Running Poetry

2006-12-12T09:14:00.000-05:00

"Running" by Death Penguin

Running
Wind in my air
Life in my living
Feeling soul flowing
through my difference
Inside the essence divine
Turning, do you see it? I do.
It is there and it waits for me.
I embrace it with both of my arms
I choke it with that which it is
It struggles to be freeze
Give me the chance and
I will show it to you
Blowing away brisk
Evaporate, bye
Look at it as
it leaves.
gone

Return to Normalcy

2006-12-11T20:10:00.000-05:00

This was my first week of regular running since the marathon. I kept the runs pretty easy and the mileage relatively low. Every run felt smooth and comfortable. I didn't feel any real soreness or stiffness the way I did last week. Things feel like they're getting back to normal. My next step is to figure out some kind of training plan for the "off season." (Note: Sunday followed a holiday party. I was really ticked about being so dehydrated and tired because the weather was gorgeous and perfect for a run or hike. Oh well.)

I recently moved to a new office and it doesn't get any better than this for my running. Here's what's going for me:

The W&OD trail is a couple hundred yards from my desk.
The gym right next door that has a special price worked out with my company. It also has a shower, which will work out great with the W&OD.
Difficult Run trail is only a few hundred yards from my desk. This trail goes all the way to the Potomac River and is great for running and biking. All in all, I can put together a 28 mile loop.

Even though my commute is now 15 minutes longer, I more than make up for it with easy access to running trails and the gym.

Marathon Race Pics

2006-12-01T17:23:00.000-05:00

I loaded the marathon pictures taken by the race photographers, who charge an arm and a leg if you want to buy them. You can find the pictures here. I'm hoping to collect the pictures from my brother and parents soon. They took much better photos.

Marathon: Lessons Learned

2006-11-28T22:18:00.000-05:00

Finishing a marathon was finishing a long journey that began more than four months before I crossed the starting line. I began with a training plan that put me on the road five times a week: one long run, two speed training sessions, two recovery runs (oh, and one day of cross training). Within a couple months, I pushed my body farther in my long runs than I ever had before. The speed sessions reminded me of what it felt like to run in high school. While I felt great about my accomplishments along the way, I was often sore and trying to figure out what was normal and what was one step away from an injury. I still don't have all the answers, but along the way, I learned a few things...

Listen to Your Body

An risk averse doctor might tell me to take it easy for a week see if the unusual pain goes away. The problem is that marathon training will likely bring a lot of unusual pains--it's part of the progressive increase in mileage. Separating the nuisance pains from the ones that could keep me from the big day was a real challenge. I ended up with a couple general rules:
If the pain warms away during the run, don't worry.
If the pain gets worse during the run, think twice about what's going on.
Soreness following any run is okay, but anything that causes painful limping is not.

These rules worked well for me and I only hit one serious injury related obstacle. More to come on that. Outside of these general rules, I noticed at one point that I was starting to feel tired in the hours following my runs rather than energized. I wasn't sleeping as well, which isn't normally a problem for me. I lacked enthusiasm. I realized that I was suffering the effects of overtraining and adjusted my schedule accordingly. A week or so later, I got back on the good foot and felt better during and after my runs.

Same is Good, Change is Bad

Early on, I had shoes I loved...and they loved me. I was lucky enough to have two pairs. I had the same good fortune with a pair of socks. After a few months of training, I decided to treat myself to a new pair of shoes and socks. They were fancy and utterly too expensive. But you only run your first marathon first, right? Well, for me, almost not. I thought I was smart in working these shoes into my plan by lacing them up only for shorter runs and keeping my trusty shoes for the longer runs. On one of the shorter runs, I noticed a pain on the outside of my right foot. The pain went away, but came back with avengence on my long run. The pain didn't go away and left me with a painful limp. Danger! This pain I took seriously. After I recovered, I resumed running with my trusty shoes only and all was well. Lesson: If you have shoes that work, STICK WITH THEM.

That said, I lost three weeks of my hardest training (I did manage to compensate somewhat by crosstraining), which I think really hurt me in keeping up my pace during the final miles of the marathon. I had then endurance, but not the stamina.

Lay the Groundwork

My official training plan started a little over four months before marathon day. I was running before that, but not all that regularly and without much focus. If I had a better base, I'm sure that my legs would have better handled the upswing in the mileage and intensity once training began in earnest. I'd need to do some research as to what a pre-training plan would look like, but I think 15-20 miles per week (at least) with some, but not too much, speed training would probably do the trick. A healthy dose of some fun cross training (biking, hiking, and backpacking) wouldn't hurt.

Thank You!

2006-11-27T19:20:00.000-05:00

I'd like to thank everyone for all their comments and support throughout my training and for the congratulations after I completed the Richmond Marathon. The Running Blog Family has always been a great source of support, reflection, perspective, and that good ole fashioned kind of love only runners can give.

I'll post the pictures as soon as I collect them from my family. I'll also post my lessons learned soon so others can succeed where I failed...that and so I'm not doomed to make the same mistakes!

Post-Marathon Running

2006-11-27T19:12:00.000-05:00

On Thanksgiving, I ventured out the door for my first run since the marathon. I hit one of my favorite local routes, 5.7 mile loop on gravel roads with great views and old homes and farms. My legs were a little creaky at first, but soon warmed up and gave me a smooth and enjoyable run for a few miles. With about a mile to go, my legs definitely felt worn--perhaps a sign I should have kept the run a little shorter.

I enjoyed the holiday with family and didn't lace up my shoes again until Sunday, when I took the Maggie (my dog) out for a half-hour run. This run felt a lot better, so much better that I took Maggie out for a hike on the Appalachian Trail, too. I sat down for some quiet repose at a stream near Bear's Den, where I let her off leash and snapped a few pictures of her crossing over the stream. You can find more of those photos here.

Race Report: Richmond Marathon

2006-11-14T16:45:00.000-05:00

5:40am: I woke up twenty minutes before my alarm, not so much out of anxiety as from a good night's sleep. I was ready to run. I stayed the night in my brother's apartment, he graciously allowed me to take his bed while he slept on the couch. Breakfast was simple: melon, cantaloupe, grapes, half a bagel, a Clif bar, and some Powerade.

7:15am: I arrived at the starting line and spent the next 45 minutes dividing my time evenly between sipping Powerade, standing in line for the bathroom, worrying about a calf still stiff from my 20-miler, and trying to decide between following the 4:15 pace group or keeping to my planned 4:22 pace. The foot injury that threw off three weeks of training left me indecisive about what I was capable. With the temperatures rising to a starting gun 64 degrees and promising to reach the upper 70s by the finish line, I decided to stop thinking and line up with the 4:15 group and see how long I could hang on. Since it was my first marathon, I figured I would learn a few lessons anyway, and one of them may as well be why those critical weeks of training mattered so much for the final 10k.

8:00am: The race started and I ran a little behind the pace group leader in a rainbow wig.

Miles 1-7: The pace felt comfortable and slow enough. I felt good about my decision to push things a little. The pace group was a little crowded, so I was often a little ahead or a little behind the crowd depending on what I did at the water stops. My average pace through the first seven miles was 9:42. This stretch took me past some beautiful homes and autumn foliage on Broad Street, Monument Avenue, and Grove Avenue.

Miles 8-17: This was my favorite stretch. I crossed the James River on the Huguenot Memorial Bridge and wound down a ramp to Riverside Drive, which offered a great run along the riverbank and through the gorgeous leaves of the trees crowding either side of the road. I wasn't even aware of running for most of this stretch. All that began to change when I came off the concrete Robert E Lee Bridge, which brought directed me back into downtown Richmond on Belvidere Street. I managed to keep up with the pace group until mile 17, when my legs began to give out on me. I felt the 20-miler from two weeks prior and the lack or running on hard surfaces catching up with me. Just past the mile 17 sign, I watched the rainbow wig move farther and farther ahead of me.

Miles 18-21: I was heading toward the notorious "wall," I suppose. My legs experienced diminishing returns with each step, though my mind still felt strong and I was still enjoying myself immensely. My average pace through this stretch slowed to 11:02 pace. I felt a surge of energy, though, just before mile 21 when I passed my mom, dad, and brother all holding signs. They were at a party and everyone else joined in cheering me along.

Miles 22-26.2: My body still felt fueled (the gels and "shot blocks" helped) and hydrated (thanks to the countless volunteers at the water stands), but my legs simply weren't trained for these miles. My average pace slowed still further to 12:13. At this point, I was determined only to finish, never mind the final time. Time slowed to a crawl and I watched the runners around me push with the same fortitude. This is what I was really looking forward to...the point of no return where I simply had to push through it all. Time took on a new dimension. It was neither passing by fast as it did in the early miles or slow as it would if I really hated what I was doing. It was more meaningful than that. It had simply slowed to a point where I could actually appreciate all that was going on around me and within me. Life came down to one essential thing--moving one step at a time...true mindfulness.

When I saw the finish line on Cary Street I found energy I didn't think was there and picked up my pace considerably. When I was done, I was done. I didn't feel relieved or happy or any of the emotions I expected to feel. I simply felt at piece. When my family came to meet me, it felt strange to have to talk, to have to explain all that happened in the last six or so miles.

And so, I know I will be doing this again.

(My final time was 4:34:01.)

Marathon Training: Taper

2006-11-09T11:30:00.000-05:00

I unfortunately had to reduce my taper from three weeks to two weeks (see previous post). Here is what it I ended up with:

I'm as ready as I'm going to be at this point. I'd be happy with just finishing the distance, though it would be great if I could break 4:22 (down from my original goal of 4:00). The weather looks like it will be a bit on the warm side, which I prefer to bundling up at the start. Overall my legs feel great except for my right calf--a little sore, but improving all week.

I'm feeling pretty relaxed depsite the fact that we have contractors in this week mending drywall throughout the entire house before repainting. This displaced us and our pets and we are living the week out at my in-laws' house. Ideally, all this wouldn't happen the week before the marathon, but then again it will be worth it when I get back from the race to see a great looking house.

Running Saves Lives

2006-11-03T17:31:00.000-05:00

Dean Karanzes was running his 46th marathon (of 50) in Baltimore with a group of police officers when duty called. It's an amazing story.

They say that running saves lives. Today it did, quite literally. We began the Baltimore Marathon this morning with a Police escort eleven strong. Our group was proceeding down a street just past the two mile mark when someone noticed smoke coming out of the window of a second story building up ahead. By the time we reached that building, flames were erupting out of the window and the heat from the fire reached us all the way in the street. We were told to dash ahead quickly and wait at the next intersection. The officers circled back and broke down the door. Rushing inside, they pulled three people out of the building, including a baby. It all happened so quickly, it was hard to make sense of what was going on.

After regrouping, we started off again, a bit shaken, but still intact. In talking with one of the officers, had they not been driving down that very street at that very time, there was likely no way they could have responded quickly enough to get those folks out of the building in time. By mere coincidence, our run had put them in the right place at the right time. Amazing start to the day.

We ran past some incredible places during the marathon, including Fort McHenry, the birthplace of our national anthem. You actually see the cannons and the place where the harbor was bombed. As we ran by, I could just envision Francis Scott Key watching, “…the rockets' red glare, the bombs bursting in air…,” and it gave me goose bumps as we passed by.

If you haven't checked out Dean's Endurance Is blog, I highly recommend it. You can also catch other accounts of this rescue and Dean's quest at E50 Coach and E50 Crowd.

Today's Inspiration

2006-11-01T20:44:00.000-05:00

Track & Field, originally uploaded by Netzki.

Undoubtedly the best time of year for everything that matters to me, especially running. There's something about the deep green grass, the smell of leaves, the inspiring colors of the Appalachians not far from my house. It's seems a crime to not go out for a run.

Marathon Training: Weeks 15, 16

2006-11-01T20:38:00.000-05:00

Life seems to be back on track. I kept nearly all of my running over the last two weeks on the treadmill because running outside seemed to aggravate my foot. Now I'm back to decent form and am ready to hit the roads again and hopefully regain some of the toughness I lost on the treadmill.

Week 15, as described in the previous post, was about getting back on my feet and testing out a long run. I managed the shorter runs, but chickened out on the long run, feeling that is just wasn't time yet.

Week 16 built on Week 15. I put in three hour-long runs and felt great everyday. I didn't feel any soreness at all really. The big day was Saturday--a 20-miler on the treadmill. Treadmill?! Yes, the treadmill. I weighed this option long and hard. I decided that I wanted to give myself the best shot of finishing the run without doing damage to my foot. My foot held up remarkably and seems race ready. The real bonus from the treadmill run, though, is the mental toughness I think I developed. Three hours and twenty minutes on a treadmill is one of the most psychologically punishing things I've done in a long time. It's just what I needed to build my confidence in being able to get it done on Nov. 11. (Oh, I ran the 20 miles at 6.0 mph, or 10:00 pace, with a 2% incline.)

Looking ahead, I'm now in taper mode. The 20-miler came a week later than I wanted, but it was essential to believe I could make the leap to 26. The next two weeks will be pretty light. I plan on taking all my runs outside and get my legs ready for the asphalt.

Today's Inspiration

2006-10-18T11:45:00.000-04:00

RUN
Originally uploaded by _catch12234.

Few things make me happier than blue skies and bright clouds. I enjoyed a nice morning run with just such a sky, though I think I felt my foot twinging toward the end. I'll see how it feels on the treadmill tonight.

Marathon Training: Weeks 13, 14, and beyond...

2006-10-17T09:58:00.000-04:00

On October 1, a pained foot stopped me from completing the last 4.5 miles of my 20 mile long run. I spent the next week cross training, riding my mountain bike on horse trails. When I visited my primary doctor, he suggested I get x-rays and schedule an appointment with a orthopedist. He also suggested I try running again a week after the injury. I did...six miles...it hurt after five. I notched up the cross training, doing everything I could to keep the cardio gains I made over the last few months. Yesterday, I visited the orthopedist. He told me all looked good--no stress fracture, nothing obvious that he could see. He suggested running the marathon was definitely a possibility, though I may need to scale back my time goal. Great news! (He agreed that the likely culprit was trying to break in those new shoes. The injury started with those shoes and was aggravated on the long run, even though I had switched back to my normal shoes.)

So where do I stand now? I'm feeling pretty strong. Two weeks of solid cross training has my body feeling well rounded---especially after my 30 mile ride on the dirt roads around Middleburg, VA on a beautiful autumn day. I am concerned that I still need to fit in a solid long run before the marathon. I'm also not convinced that my foot is going to cooperate. I want to find out if my foot is going to make it. I don't want to arrive at the starting line unsure of what's going to happen. I'd rather cancel the hotel reservations now, be patient with my foot, and enjoy some more biking in the meantime. That said, here's my plan for this week:

Today: Run 30 minutes on a treadmill
Wednesday: Run 60 minutes (30 minutes in the morning, 30 minutes at night)
Thursday: Run 30 minutes
Friday: Run 60 minutes (30 minutes in the morning, 30 minutes at night)
Saturday: Rest
Sunday: Long run (length TBD), possibly a run/walk

On the face of it, this may seem pretty aggressive. Then again, I don't have long to decide about the hotel room. At this point, I'd be more upset about lost money on the hotel than an injury. I will continue to enjoy running, biking, and all of it with or without the marathon. One way or another, I'll know by Sunday what my foot is thinking.

Marathon Training: Weeks 9, 10, 11, 12 (and an Injury?!)

2006-10-02T20:06:00.000-04:00

The defining word for the past month is ADAPTATION. I am increasingly staring down the fact that I have never run this much on a consistent basis in my life. The result is that my body hits occasional slumps and is so sore that I am making some judgment calls. I started to feel a twinge in my hamstring that went all the way to the back of my knee. The last time this happened, I strained it when charging up a hill and had to sit down for a few weeks. Right now I know one thing: finishing the marathon is more important than my time goal. Since I lack the experience of running a marathon, I have no idea if my time goal of 4 hours is realistic at this point or not. I think I'm capable of much fast than 4 hours, though I've had many days when I think I could end up a lot slower. That aside, I won't have the chance to make an attempt if I "pull a hammy." So, I have to adapt to the reality of my body screaming out sometimes and adapt my training plan. After all, the training plan a theoretical construct three months ago. So you can see how I adapted from the picture above and the weekly breakdown below.
Week 9: I nailed this week. The weather was great. I felt great. End of story.
Week 10: I felt really sore after Wednesday. Throughout Thursday, I was sore, tired, and completely out of sorts. So I bagged my run for the day. It turns out, I made up for the lack of a speed session by (ill-advisedly) running faster during my long run. During the second half of the run, another runner training for a marathon joined up with me and we ran together the rest of the way. The result was I pushed roughly 8:15 pace for nearly 7 miles. It turns out, this would make for a rough week.
Week 11: The week started out slow and steady, each day feeling slightly worse than the day before. During my Wednesday run, I felt a twinge in my left hamstring that went as far as the back of my knee--a very unusual feeling for me. I took it as a bad omen and decided to rest on Thursday and Friday. For the long run, I felt completely miserable. This was my longest run ever and I didn't prepare myself diet-wise for the event. I bonked about mile 16 and spent the next two miles jogging in a bizarre daze that felt like the early stages of falling asleep. My hamstring felt okay until about mile 14, when that weird feeling came back.
Week 12: After the long run, I felt my hamstring walking up stairs and I didn't like the feeling. So I decided to work a little more biking into my schedule this week, since it doesn't aggravate my hamstring (I don't have clip-in shoes for my bike). By Thursday, I was back on my feet and running in a new pair of shoes. On Friday, I still felt pretty sore, but slugged out the run. I felt a small twinge on the outside of my right foot, but thought nothing of it as it all but disappeared when I finished.
Injury: Then came my long run on Sunday. I drove to Brunswick, MD and ran westward along the Potomac River on the C&O canal towpath. It was a beautiful day with cool air, blue skies, and thick, billowy clouds. The view just outside Harper's Ferry, WV was stunning. Around mile 9, I started to feel that pain in my right foot. The pain grew worse over the next several miles and by mile 15.5 I had started walking. My legs felt good, my lungs were strong, but this one little spot on the outside of my right foot (just below and in front of the knob on my ankle) overrode all of it. The next 4.5 miles were painful, but the weather nice and the surroundings were quiet and relaxed. Not much I could do at this point except finish the 20 miles and think things over. I thought maybe I had a stress fracture, which would have surprised me because I'd been pretty good amount gradually working up the mileage...that and I seemed recall stress fractures happening more around the toes. Then I thought it may be a bruise, which I discovered this morning may be a possibilty as a bruise was much more visible. All I can do is keep my fingers crossed and hope that this doesn't prevent me from lining up at the starting line. I have a doctor's appointment for Wednesday and will take it from there.

Today's Inspiration

2006-09-28T15:08:00.000-04:00

Mile 18
Originally uploaded by SmackNally.

I working on the next post to cover the last month. This picture coincides with my longest run to-date: 18 miles. I'm hoping to hit 20 miles for the first time this weekend.

Marathon Training: Weeks 5, 6, 7, 8

2006-09-06T14:58:00.000-04:00

The last month was truly challenging. Not only did my mileage continue to increase, but my job's workload spiked for a couple weeks, and the social demands on my time stayed constant. Summer, I find is a much harder time to fit running into my life than winter, when a lot less is going on.

Week 5: The whole week felt great except for the long run. My mind and body felt completely opposed to starting the 12 miles. Even when I got started, every step was a struggle. I'm not sure what was going on, but the hot, humid weather may have had something to do with it.
Week 6: I started to feel a little run down this week. Either I was showing symptoms of overtraining or I just needed to toughen up. Still, I managed to nail every run.
Week 7: This wee things really seemed to fall apart. I missed two of my runs and felt completely demotivated. Missing the runs only made me feel worse. When the weekend came around, I had signed up to build some shelves in my garage with Dad. I postponed the long run to Sunday, which was sunny, hot, and humid. My pace slowed to a crawl and I wanted nothing more than a air-conditioned coffin. Instead, I got to spend the entire afternoon building shelves in a garage with no air conditioning. For the first time, I had concerns about my marathon goal--not so much covering the distance as meeting my time goal.
Week 8: Wow. After hitting the bottom, things really turned up this week. My body felt rejuvenated and every run felt great. The cooler temperatures probably helped. When I set out for the 6-mile run, I hit the first mile in about 9 minutes and planned on keeping at that pace. Then my legs lit up and hit a really comfortable stride. I finished in 50:15, a fast time for my training runs. The rest of the week went like that. In the late miles of my long run, I felt like I had a lot of excess energy and hit a 7-minute mile before slowing back down to avoid killing myself.

Standing here at the two-month mark my hopes are still bright. I'm starting to remember what it's like to run faster and I'm beginning to hit distances I've never run before. I'm definitely jazzed about the upcoming month when I really see how things shape up.

Marathon Training: Week 4

2006-08-07T17:45:00.000-04:00

This was another tough week in terms of balancing it all. My social schedule kept me out late days this week: old friend in town, returning from the Kentucky bourbon trip, wedding anniversary, Busch Gardens. The weather was also insanely hot. On Thursday, I went out a 6:00am and it was 80 degrees with 89% humidity. The day finished over 100 (with a higher heat index). Sleep was not premium, though. My wife and I live in an old house that still lacks air conditioning (something we're in the process of fixing), so the bedroom stayed at a scalding 85 degrees overnight. And yet, for a second tough week in a row, I fit in all my runs, though my long run came a day late on Sunday.

Today, I'm exhausted. Friday night, I stayed out late with old friends, getting home the following morning at 3:30am. Fortunately, I was the driver and spent most of the night sipping water. I made it to bed about 4:00am and woke up a few hours later to get ready for my parents, who were to swing by at 7:30 to make our way to Busch Gardens. I thought I was in for a long day, but after another hour's worth of sleep on the drive down and one ride on Appollo's Chariot, I was wired for the rest of the day. This was mostly owed to the fact that I'm a roller coaster junkie and spent most of the day "high." All that came to a head when I crashed in my hotel bed later that night (about midnight). The next day, I got home about 2:30 pm, mowed most of the lawn, sat down for a while, then laced up my shoes for my long run at 7:30pm, which I finished in the dark with my headlamp glowing.

Today, I'm simply trashed.

(Note: I missed the cross training again this week, but I'm still not terribly upset. I'll begin to fit that in when I'm not so sleep deprived.)

Marathon Training: Week 3

2006-07-30T23:28:00.000-04:00

This week was marked by a true struggle to keep running and the rest of my life in balance. One difficult thing about training a fall marathon, I've found, is keeping up with training with the hot weather and vacation. Hot weather is easy enough: run in the morning. Except when something keeps me up late the night before and running at 6:00am is a real chore. Vacation is a more difficult conundrum. I went to Richmond, VA Wednesday night to rally with my brother for a four-day road trip to visit six bourbon distilleries in Kentucky, more than eight hours away. During that time, I had four mornings in which to fit in three runs. The busy schedule, late night bourbon tastings, and light-flooded campground along a road with a lot of truck traffic really took it's toll on me. And yet, I managed to get up and knock out those three runs. Mission accomplished.

And that is how I know I'm running a marathon. I'm taking this training far more seriously than previous efforts.

(Note: I did miss my cross training day, but I can live with that.)

Today's Inspiration

2006-07-24T15:07:00.000-04:00

Footprints, originally uploaded by swishphotos.

A reminder that I'm not the only person out there doing this crazy thing called running.

Marathon Training: Week 2

2006-07-23T20:44:00.000-04:00

After a second week, my legs are still holding up well. I can feel the beginning of a little knot in my left shin that fades away after about five minutes of running. I haven't had a shin splint since high school, but I'll still keep an eye on it.

I did my first speedwork session on Thursday. I loved the feeling of running faster and am really looking forward to future sessions, especially when I start two per week.

My main concern between now and November is an injury. So rather than becoming a hypochondriac diagnosing every slight ache or pain, I decided to go to the biggest source of a possible injury--my training schedule. Six days a week is not something I've done for a long time (over 10 years), so starting now and ramping up the mileage seems a little ambitious. I also didn't like the idea of cutting out time for biking. So I set aside Friday as a crosstraining day to go biking. I think this will all around help my legs and help prevent injuries. That, and I'll have a lot more fun. (I also expect this to be the last significant change to the training schedule...I don't want to become guilty of tampering too much.)

Today's Inspiration

2006-07-20T16:16:00.000-04:00

The Turtle Island trail in Smith Mountain Lake State Park.

Marathon Training: Week 1

2006-07-16T15:38:00.000-04:00

Here's to finishing my first week of training. I nailed every day except the speed training on Thursday. I missed that because I was still waiting for a watch to arrive in the mail so I could time the intervals. I'll forgive myself this time because I bolted this week onto the plan, which really begins tomorrow.

I'll also take 5 out of 6 considering this was easily the hottest week so far this year. The weather was consistently in the 90s with high humidity. We're also replacing seven windows on the second story of our house, which (in case you didn't know) does not have air conditioning. What that means is I didn't sleep very well this week. High humidity outside is one thing; it's an entirely different matter when the bedroom is 85 degrees and everything is damp. The silver lining is that I will probably acclimate to the heat a lot faster than most people, assuming I don't die of heatstroke first.

Every run this week felt pretty good except for the long run. Early in the week, I ran early in the morning and took full advantage of the cooler air. Later in the week, I found myself off cycle and was running in the afternoon, which was rather unpleasant. By Saturday, I managed to procrastinate long enough in the morning to find myself starting my run at 11:30 in full sun and brutal humidity. Needless to say that run was insufferable and I ran very slow just to avoid passing out.

Since I bolted Week 1 onto the plan, Week 2 will be identical. I'll see what six days feels like then. I'm still considering a minor tweak to the plan that will allow for cross training. Every Friday is set aside for easy recovery miles, so I'm thinking about swapping that out for 30-60 minutes of biking. I'm having a hard time seeing myself running a six-day week for the next four months without injuring myself ... and I do like other kinds of exercise.

Marathon Training: First Steps

2006-07-10T15:30:00.000-04:00

Today marks the first day of my marathon training schedule for the Richmond Marathon on 11/11/2006. You can find a link to my schedule on the right column. I spent a good part of my vacation comparing various training plans before adopting this one, which largely came from the July 2006 issue of Runner's World. What I liked about it is the speed work is pretty diverse, incorporating strides, tempo runs, fartleks, and intervals. Normally, I steer clear of intervals because they need a track (I don't have) for easy measure, but this plan uses 800 meters intervals and a nearby trail has 1/2 mile markers. Perfect!

My legs are feeling pretty strong going into training, let's see how they hold up after a few weeks. I've also decided to post a weekly recap rather than daily posts. I think this allow for more in-depth posts and move away from the "I felt good today..." kinda stuff.

Cross Training: 24 Miles Backpacking

2006-07-07T15:25:00.000-04:00

I did a simple out-and-back on the Appalachian Trail, leaving yesterday from Jenkins Gap off of Skyline Drive in Shenandoah National Park and hiking north to the Mosby Camp just north of Route 522. That was about 12 miles (including a couple intentional detours I made). I camped out last night and hiked back to my car today. The 24 miles carrying a full pack definitely worked out my legs. I hit all kinds of muscles running never touches, so I think my legs will be a little stronger for it heading into marathon training, which starts on Monday.

45 Minutes X 2

2006-07-04T15:23:00.000-04:00

Nothing major. I set out for short runs around town the last two days, 45 minutes both times.

Cross Training

2006-06-29T18:09:00.000-04:00

The skies cleared this morning, allowing for a beautiful window to visit Smith Mountain Lake State Park. We arrived early to go for a three-hour canoe trip with one of the park's rangers. I had a great time, got a little too much sun, and learned a lot more about the lake around us. The best part was the price: $3 to enter the park and $5 for the canoe trip.

Later today, we brought the dog back with us to hike on some of the trails. The trails are multi-use (hiking and biking), wide, and relatively flat. Still, they have information placards and great views to make the short hikes a lot of fun.

Of course, to finish the day, I had to take a dip in the lake. This time, I spent a much more rigorous hour on the lake, constantly in motion either water running or working on my strokes, which have grown very rusty over the years. When I dried off, I was completely exhausted.

1 Hour: Water Running

2006-06-27T18:05:00.000-04:00

Today was a near total washout. While much of the east coast was pummelled with rainstorms and flooding, the lake received plenty of rain, but did not flood. I did not go for a typical run today, but I did jump in the lake with a steady downpour around me and tried a modified version of water running. I took my skimpy raft and lodged it under my armpits. Then I let my legs start running. All in all, I ran for an hour, saw a blue heron fly within 20 feet of me, and experienced the peace of watching rain fall on a lake all around me. When I pulled myself back onto the dock, my legs were thoroughly exhausted.

We spent the rest of the day relaxing about the cabin. I passed most of my time reading, but took numerous breaks to do curl-ups, push-ups, squats, and lunges to keep myself from falling asleep and getting some good exercise in at the same time.

30 Minutes

2006-06-26T18:04:00.000-04:00

Another humid morning, but another great half-hour run with my dog. I felt so miserably hot at run's end that I decided to jump in the cool lake afterwards. I immediately felt better and spent another hour swimming, something I rarely get a chance to do back home. I also met the lady living across the cove, who was water running. Hmm...I'll have to give that a try tomorrow.

30 Minutes

2006-06-25T17:38:00.000-04:00

We arrived at Smith Mountain Lake yesterday for a week's vacation. This morning I started the day taking the dog for a half-hour run in some very muggy weather. The coming forecast is rain, so this is the dew before the storm. We ran around the cabin's surrounding development. Other than being completely drenched in sweat, I enjoyed myself, and so did my dog. Oh and I went swimming in the lake's deep water for an hour yesterday and another hour or so today.

Backpacking Weekend

2006-06-18T22:44:00.000-04:00

My brother and I hiked out from Route 7 on the Appalachian Trail headed south toward Route 50. I was carrying about 30 lbs. All in all, we hiked about 15 miles, nothing crazy, but enough to feel some exercise. I still have some experimentation to do to prevent blisters. It's become obvious that my feet are very prone to them.

If you've lost your faith in humanity, read this: The first night in camp, I couldn't find my wallet (driver's license, health/dental care cards, credit card, ATM card, and a little cash). I figured I left it in the car or at the house. When my wife picked us up, she told me she found my wallet wedged in the front door. I sat there puzzled for a while trying to think of how I possibly did that without remembering...then it dawned on me. I didn't put it there, someone else did. Someone who found my wallet drove out of their way to return it to my house! And they didn't take anything.

The good samaritan didn't leave his/her name, but I'd like to say: THANK YOU!!! I'll be sure to pay forward the favor to another stranger.

45 Minutes: Leesburg

2006-06-13T16:39:00.000-04:00

My wife called me at work today and let me know her relatively new car inexplicably broke down in the middle of a road that did not have a safe shoulder to pull off on. I left work early, drove out to meet her. Fortunately, someone eventually helped to push her car to safety. She was bummed that AAA said a tow truck would be by within two hours, something the dispatcher confirmed. I didn't mind. I had my running bag in the backseat, changed into my running clothes and off I went. It wasn't the best running route, but I was great to feel that I was making the most of my time.

45 Minutes: W&OD Trail

2006-06-12T22:38:00.000-04:00

A short, easy paced run.

1 Hour: W&OD Trail

2006-06-08T19:32:00.000-04:00

I just had to put in an hour-long run because I never really love a run until after 45 minutes. The weather wasn't too bad and the fun felt great.

45 Minutes: W&OD Trail

2006-06-06T18:35:00.000-04:00

Same kind of run as yesterday, but today I managed a slightly faster pace.

30 Minutes: W&OD Trail

2006-06-05T16:31:00.000-04:00

Just a simple maintenance run. I'm kind of in a limbo state right now, waiting to start marathon training in July.

4 Miles: Round Hill

2006-05-27T16:35:00.000-04:00

Today, I bailed on running the Round Hill 5k (part of the Hometown Festival) and took the opportunity to help out instead. I ran from my house to the elementary school, checked in, received my orange vest, and ran back to my post (intersection of Hampton and Longstreet) to direct people to the left. Then I ran back to see the results and finally ran home to grab some breakfast before the parade started at 10:30. What a great way to start the day. And I got a free t-shirt!

45 Minutes: W&OD Trail

2006-05-25T18:43:00.000-04:00

Another easy day. Forty-five minutes on the W&OD trail starting in Hamilton and heading westbound. My legs are still feeling fresh.

30 Minutes: W&OD Trail

2006-05-24T18:31:00.000-04:00

Nothing fancy today. After about a week off, I eased back into things today with a half-hour run on the W&OD trail starting in Hamilton and heading eastbound. My legs felt nice and loose at the end.

1 Hour: Stamford, CT

2006-05-10T18:20:00.000-04:00

I'm staying at the Courtyard Marriott in Stamford, CT for some work-related training. So far the stay has been great, but I starting to feel anxious about not running. Today I took advantage of a little downtime before dinner with colleagues and went out for an hour along completely unfamiliar roads. I headed west on Broad Street, then right onto Washington Boulevard, then cut through Scalzi Park, then left onto Bridge Street, then right onto Stillwater Road, then left onto Pond Road, then left onto Skyview Drive, then right onto W Hill Road, and finally a left onto Greenleaf Drive before turning around and coming back to the hotel. The run felt great. The skies were overcast and the air was cool. I love running in a new place.

1 Hour: W&OD Horse Trail ... and a Dog

2006-05-02T21:17:00.000-04:00

Today I ran from Hamilton eastbound on the W&OD horse trail. The weather is getting warmer as the week goes by, and late this afternoon the air had the mugginess of an impending rain storm. The run started off slow as I worked out the soreness from my legs from Saturday's hike. When I neared the Route 9 crossing, I turned right on a road that arched into Paeonian Springs. I passed a house with a big white dog in the front yard. The dog stood on the other side of the fence, ears perked with complete attention, but no signs of aggressiveness. Not long after, I hit my half-hour turnaround point. When I passed the house a second time, I saw the dog jump the fence out of the corner of my eye. I stopped running, looked over my shoulder and saw a dog with head lowered, and a huge ridge of hair standing high on his back. Lassie was turning into Cujo and I briefly thought of myself as another blip in a Stephen King plotline. I turned around and kept walking backwards, careful not to make eye contact to avoid some kind of dominance stand off. I told the dog "No," hoping he would respond and accept some kind of benevolent authority from me, then told him to "Sit"... nothing happened. I tried the same thing in Spanish and French ... no luck. I walked backwards for about 50 yards until he lost interest. Along the way I looked for anything like a big rock or stick, but people in those parts kept tidy lawns. When I made it out of the dog's sight, I started running again, only a little faster on the return trip. In the end, my legs felt refreshed, my slight fear of dogs rekindled, and looked forward to seeing my dog when I got home.

5 Hour Hike: Sky Meadows State Park

2006-04-29T21:14:00.000-04:00

Today was quite possibly the most beautiful weather day of my entire life. Temperatures in the low to mid-60s, blue blue skies, and everything in bloom. It absolutely doesn't get any better than this. I started my morning without any really plans. I threw my daypack in the car, filled with water, jerky, and some PowerBars. Then I drove aimlessly following yard sale signs until I found a good one in Purcellville (I was the first one there). After snatching up 12 great CDs for $3.00, I thought I'd end on a high note and move on to the next big thing. I pulled out my trail map, Loudoun County map, and my GPS to figure out where to go. My stomach grumbled, so I thought it best to start with breakfast--a bacon,egg, and cheese croissant at Upper Crust Bakery in Middleburg. I determined the best place from there would be where the Appalachian Trail (AT) crosses over Route 50. Not far from the trailhead, I saw signs for Sky Meadows State Park at the t-intersection of Routes 50 and 17. Being thoroughly uncommitted to my plans, I turned left and decided to check out the park I'd passed by countless times over the years.

Sky Meadows is smack in the middle of one of the best view in Virginia. There is a series of hiking trails, two of which lead you up the mountain where the AT traverses the top border. On the way out I took the North Ridge trail (blue blaze), on the way back the South Ridge trail (yellow blaze). In between, I spent a long time on southbound on the AT. Along the way, I saw clear blue skies through the dappled sunlight coming through the blossoming trees. Trailside were tons of flowers in bloom (I later learned they were trilliums, geraniums, violets, and a few others I don't remember the names of). The day was so perfect that thoughts of a two-hour hike followed by a run on the bridle trails slowly dissipated into a full-on 5 hour hike--that is five hours of hiking (not including a short 15 minute stop for lunch). I never felt tired; I never felt like stopping; I just kept going and going. Everything around me made it so easy to forget about my feet and legs.

When I finished up, I felt great. I was pretty hydrated, my legs felt pretty good after a long stretch, and I felt completely blessed to be able to take full advantage of a day like this. Last minute plans like this will become a little more difficult when my wife and I start a family in the near future.

(Oh, and I think I hiked 17-18 miles.)

1 Hour: Old Waterford Road

2006-04-25T22:09:00.000-04:00

I let bad traffic dictate my run again. Today, I hit an old favorite that I haven't run in a couple years. I parked my car at the equestrian park entrance (which is near Morven Park), and ran out for a half hour on Old Waterford Road, a dirt/gravel road that has some serious hills. I kept a pretty good pace, but charged up the first couple hills a little fast only to have my quads punished on the downhills. I was happy to finish this run, but definitely had a sense of accomplishment.

1 Hour: W&OD Horse Trail

2006-04-24T20:07:00.000-04:00

I hadn't planned where to run today, so I let the bad traffic determine it for me. I ran on the W&OD horse trail for an hour. Beautiful weather, beautiful run. I started off a little slow, but by run's end I had a fast pace that felt fairly effortless.

35 Minutes: Intervals

2006-04-21T16:15:00.000-04:00

I hit a lull at work today and went out for a short run of intervals BEFORE a happy hour. The skies were threatening rain all day, but for the most part nothing happened. A bit of drizzle started coming down towards after I finished and was safely in the car. I know I've said it before--it feels good to run fast. Now all I need to do is set a schedule. I don't want to start marathon training yet, but I have a long day hike (40+ miles) planned (maybe) for sometime this summer (June?). I'm trying to figure out what kind of training will help me do it all. Without a schedule, I find I sometimes let a good day go by and don't do anything.

5.7 Miles: Williams Gap Loop

2006-04-17T20:28:00.000-04:00

Another beautiful afternoon. I was in training today, and blessedly about to do some work email during the breaks, so when class let out a little early, I was able to get home and get a run in complete daylight. Today was one of those days runners feel a small part of themselves die if they don't get outside. Sunny, blue skies with temperatures in the mid-50s! I hit one of my favorite loops and coasted for 5.7 miles, hardly realizing that my legs were even moving. I finished up in 52:36 and still don't feel like I did anything.

Cross Training: 1 Hour Bike Ride

2006-04-15T20:23:00.000-04:00

I thought about running today, but decided instead to try out a new pair of bike shorts and see if they'd prevent the cowboy walk at the end of the ride. I went out for about a little over an hour, covering somewhere around 11-12 miles, mostly dirt roads. I've noticed that I'm starting to get stronger on the bike, riding in higher gears and keeping momentum. Today, the weather was beautiful, a quintessential Virginia spring day. When I finished, my legs still felt fresh and the new shorts did their job.

6 Miles

2006-04-06T20:16:00.000-04:00

After a few cool days, it was nice to have a warm afternoon to hit the W&OD trail, this time at Paeonian Springs. I set out on a fast pace (for me right now) and hit the three mile halfway point in 23:54 before turning around and feeling an overwhelming desire to slow down. I eased off for a couple miles and finished strong on the last half mile, finishing in 51:50. What's clear is my body needs to grow more accustomed to tempo runs.

Cross Training: Hiking, Rappelling, and Biking

2006-04-01T17:03:00.000-05:00

My brother and his girlfriend made their way up to visit me this weekend to celebrate his birthday. With beautiful weather, we set out on a brief, but hard-paced hike from Route 7 to Crescent Rock, a local rock climbing and rappelling hangout. I managed to rappel a few times, the first time since my honeymoon nearly three years ago. I'm amazed at how much you need to know to setup the ropes safely--far more than lacing up running shoes. When we finished, we hiked quickly back to the car and drove to the nearby Horseshoe Curve Restaurant in Pine Grove, VA--my favorite place for a ham and cheese sandwich. When we got home, we hopped on our bikes and enjoyed a 6 mile circuit mostly over gravel roads. I'm starting to think I need some clip-ons.

...Then we pulled a TV out in the yard, enjoyed a few beers, dined on oysters and crab, and watched the NCAA Men's Final Four.

1 Hour Run with Intervals

2006-03-30T23:49:00.000-05:00

I went back to my old stomping grounds, combining sections of my favorite routes in Leesburg. I started at Loudoun Valley High School and ran to Ida Lee, where I spent a while running cross country before changing my heading to old town Leesburg. At some point, I decided putting sprints into the run would be a good idea. Around the half-hour mark, I threw in 30 second sprints with 90 second recoveries for eight cycles. I finished up the remainder of the hour gradually increasing the pace from a recovery to a strong(ish) finish. The idea here was to work on speed, but also learn to run while tired. I'm really enjoying the speedwork, even though it does make me feel like passing out sometimes. I realized I haven't run all-out in a long, long time.

75 Minutes Biking, 25 Minutes Running Fast

2006-03-26T20:51:00.000-05:00

I set out for a two hour bike ride, but somewhere along the way I started thinking about an article I read in Outside magazine about a short workout involving sprints that seemed like doable speedwork for me. The routine, called Sprint 8, can be applied to running, biking or swimming. When applied to running, you warm up with some light running before laying into eight cycles of 30 seconds sprinting all-out with 90 seconds of recovery pace running. The first three sprints can be a little slower to allow your legs to acclimate to the work load. After thinking about this for a few minutes I realized I was nearing an elementary school with a short track. I hopped off my bike and ran slowly for about ten minutes (until my "cowboy" stride disappeared) and then started into the sprints. I completely spent myself, feeling almost like passing out after the last one. It felt good though and ten minutes later I was on my way home. I think I'll try this between now and a 10k I'm thinking about running on May 6, where I hope to hit 45 minutes.

LAWS Half-Marathon Race Report

2006-03-19T22:29:00.000-05:00

On my way to Franklin Park, I watched the tops of trees sway and the flags on golf course greens stiffen. The weather forecast: current temperature 26; race time temperature 32 with wind gusts up to 23 mph. Since I was early and not exactly eager to get out of the car, I went to 7-Eleven for a cup of coffee, killing maybe 10 minutes in the process and feeling a little warmer. By 7:45am, I was inside the park, sitting in my car, watching other runners saunter by ... in SHORTS!

The race had a cross country start, hundred of feet stomping in a grass field across the entrance road and onto a mowed path that led straight up a hill with a leftward slant. I thought of my single season running cross-country in high school, though soon realized that I was actually stuck in the middle of the pack with some people running way too fast on the uphills and way too slow on the downhills--a much slower start than the mad dash XC meets years ago. As we wound along the back of the park and clung to the treeline, I finally put my headphones on and began to tune everything out. We finally hit Tranquility road and I was ready to take off on the firmer footing when I saw a guy blaze past me with a baby stroller. Tranquility Road soon became a dirt/gravel road that wound past classic Virginian houses, a few cows, and even crossed a full stream before turning into Lickey Mill Road. Here life got a bit more interesting as we ascended a one of the first hills that I would later curse under my breath.

One thing, good and bad, about an out-and-back is that what hate on the way out, you love on the way back, though the more important corollary is that what you love on the way out will kill you on the way back when you're much less equipped to deal with it. Something akin to love came with gently rolling hills on Sillicott Springs Road (690) that melted into a long, long downhill that made running nothing less than pure joy. It seemed like a few short steps before I turned left onto another gravel road in Shoemaker, where horses ran to the fence (the best omen a runner could ask for). Life was good, even when the wind soon pummeled me from the side and I watched the leaders begin to stream by on the opposite side. Another thing about an out-and-back is that you will see exactly how many people are in front of you (and it isn't always comforting).

After the turnaround, I was able to see exactly how many people were behind me (many fewer). Still I felt pretty good, much better than the previous week. This lasted for approximately ten more seconds when I felt a twinge in my right calf, something that started in Tuesday's run, but I thought had completely subsided before I took to the line this morning. I was wrong, which is nothing new but still seems to surprise me when it happens, which is often. I turned the music a little louder hoping to drown out any thoughts about my calf and test the naive theory that it was all in my head. I was now at mile 8 and worried that I was one surge step away from a crappy calf that would make me walk the rest of the way, or worse yet take a ride from volunteer so I could look completely hopeless. The best part was that the long, long downhill on the way out was about to hit me with a long, long uphill on the way back that was sure to test my mind-over-matter dreams.

A funny thing happened on the way to the summit. Somewhere between Sublime's Santeria and Tom Petty's Free Fallin' my calf felt absolutely normal. Sometimes denial is a good thing, I learned.

Mile 10 was something of a landmark. Every step past it was a step farther than any race I've done before. While that thought made me feel pretty good about everything, there was no denying my lack of condition and training for this race were showing in a gradual decline that would last until the bitter end. The uphills on the return trip were far more punishing than any of the downhills were alleviating. I watched other runners looking supremely pissed as they made it to the bottom of yet another ascent, giving a hard stare and a mental middle finger to gravity, the wind, the cold, and the futilism hill repeats often become. I just turned up my music a little louder and soon realized I was listening to Johnny Cash's rendition of NIN's Hurt (how did that get there?! ... next song).

What happened between then and re-entry into the park with a little more than a mile to go is a complete blur. I remember politely declining water and finally passing a couple people who had been in front of me for nearly twenty minutes. I remember volunteers shouting encouragement that seemed like another language. I remember the coming around a bend and seeing my wife and my dog and seeing my dog try to jump out and join me for the finish. I remember hearing a lady shout that all I had to do was run up ONE MORE HILL then all I had to do was turn around and run back down it to the finish line. I'm sure more than a few runners had choice words for her. I decided not to kill the messenger.

When I cut through the treeline and turned back down the hill to make the final sprint to the finish, I had visions of that scene from Chariots of Fire with ~~Bannister~~ Liddell running on the beach. If I had video of my finish, it probably looked more like I had one leg much shorter than the other as I hobbled over the uneven footing in the grass, recklessly ignoring the mole tunnels.

I finished in 2:12:55, not bad for 40 days of training and 40 nights of solid sleep. I think I'll tone things down a bit now and do some hiking and biking. My next goal will be a 45 minute 10k before I start my marathon training in July.

6 Miles: W&OD Route 28

2006-03-14T20:07:00.000-05:00

I never really did map out the week before the race, so I decided on doing one run early on in the week and then taking things easy until Sunday. Today, I headed out to the W&OD trail where it crosses over Route 28. I'd never run this stretch before, largely because I'm not crazy about the huge powerlines that run alongside the trail. Today was different, and heck, the parking lot was on my new route home from work. The weather was cool and blustery, temperatures in the mid 40s and wind gusts up to 30 mph. My goal was simple--3 miles out, 3 miles back. All that stood in my way was a ridiculous headwind on the way out. I finished the first half a little slow at about 31:00. When I turned around, I expected a nice wind to complement the slight downhill back to my car--only there really wasn't a wind and when it did blow it came from my side. I mostly felt like I was trudging along until I changed things up and ran on the gravel horse trail instead of the asphalt path. All of a sudden the run became a little more fun and over the last two miles I dropped a few minutes off my time and finished in 57:46. Not my best time, by far, but it felt good enough today.