Run and Done

Set Adrift on Memory Bliss

2010-03-30T08:55:00.001-04:00

Definitely feel a little adrift in my running and have almost since the marathon.

Shane Falco said:
Pain heals. Chicks dig scars.
Glory...lasts forever.

Well, I'll buy the last two, but the pain is getting really, really old. Every time I try to get back into a training regiment, I get sidelined on the long runs by nasty tightness in both lower legs. Yes, "just" tightness. That should be bearable, right? Man! Tighter, tighter, until gradually, nothing is really flexing. Then the gait starts to change and it all goes downhill. I know it will work itself out, but it's so frustrating to see my conditioning disintegrate. Now it will be a full ramp back up if I do another marathon this fall. Oh well, it is what it is.

I did manage to train pretty well for the Vander Dash 5k. I thought that was going to be a rinky dink little race, maybe 50 or 100 people.... Huh! There were over 700 people entered! I signed up just because it was my daughter's school and I thought it would be neat to do well with her watching. I was hoping to go sub 8s for the first time with a target of 'under 24:48'. I was ecstatic at the end - I crushed it! 23:37!! What a fantastic feeling. I don't know how I did overall since two weeks later, they still haven't posted results, but it was a win for me, that's for sure.

So now, I work on resolving my frigging leg issues....and get ready for the Peachtree!

- Posted using BlogPress from my iPhone

Back in the Saddle Again

2010-02-03T09:49:00.001-05:00

I'm finally starting to feel 'whole' again! Yes, three months after the marathon, I'm still feeling the effects of it. How screwed up is that? Or more to the point, how screwed up is it that I still want to do another one this fall?

It's been my achilles tendon that has been nagging me the worst. I just hadn't been able to shake it up until now. I highly recommend a sports massage - that's what finally seemed to do the trick. Robin at Georgia Sports Massage (http://www.georgiasportsmassage.com) not only got things to loosen up, he also gave me some great stretches that have really helped - much more so than the standard ones I had been doing.

It's such a relief to run and not be concentrating on when/whether the pain is coming back! Well, I'll probably be thinking about whether it is coming back for a while yet, but hopefully HOPEFULLY I will be pleasantly surprised each time.

I had various plans about how this year would start off in terms of race prep, and none have panned out. First thought was a spring marathon which died on the vine shortly after my fall one finished. There's something about intense pain that makes you rethink things... I was also considering the ING half, but I don't want to run it unless I can significantly better my time from last year. With the huge decrease in training I've had because of the injuries, that's just not going to happen.

Continuing to drop down the spectrum, I wanted to run a Peachtree qualifier 10k at a good enough pace to move me up in the pack a little bit in July. That's certainly still in the cards but I need to keep an eye on the deadline for those. Running the Peachtree is still definitely something I want to do this year, particularly since it was originally my ultimate goal when I started running...This one's for you dad!

But for now, I'm going with the least common denominator and training for a 5k in March. It's a minor little race but it's through my daughter's school so that's a really big incentive to run it well. There's nothing like knowing my family is at the finish line to give me some extra energy! We'll see how it goes, but hopefully I can start putting full effort into my training again.

Here's to injury-free running!

- Posted using BlogPress from my iPhone

Marine Corps Marathon

2010-01-25T10:15:00.002-05:00

I DID IT!! 26.2 miles...actually 26.84 miles according to my Garmin. Does that mean the course was long? Nope, it means that over the course of 26.2 miles, if you weave around people and don't take the shortest distance between two points at every turn, you can add a full 6/10 of a mile on to your race. I would dearly have loved to run 6/10 of a mile less...

**How pathetic is it that I am finally geting back to this post a full two months later......**

It changes the feelings and thoughts when you've had a couple of months to dwell on/think about about them...and for the pain to go away! It's hard to write about it now actually. It was wonderful and painful and emotional and I was desperately glad to be done at the end. It did take a couple of days before I said I wanted to do it again...

13.1 Atlanta Half Marathon

2009-10-16T15:49:00.005-04:00

Well, that went well!!

As I think I mentioned in my last post, I was using this race to get ready for my marathon. No expectations, no pressure - I just wanted a race experience at distance - distance being 20 miles since I was adding a seven mile run to the front of it.

First, the start/finish line was at Oglethorpe University. Since I was running to the start, I wanted to leave my car there overnight - because I was NOT running back home afterward. I know at my illustrious university in the north part of Florida, say - around the Gainesville area, that would have taken an act of Congress - and it still would have gotten towed. I figured I'd give it a shot, and called security there. Wow. The woman who answered was unbelievably helpful and told me where she was pretty sure I should park. She wasn't positive, so she told me to call her again when I was on my way over and she would make sure I was in the right area. Worked out perfectly - major kudos to the host site - specifically one woman whose name I unfortunately didn't get.

Anyway, I planned on doing a 10/mile pace for the 7 miles in, keeping it nice and easy. That part of the run went really well and I timed it perfectly. I hit the starting area so that I had 3-5 minutes before it started. Just enough time to make sure I was in the right area for my pace and go. Can't say much about the facilities at the start since I wasn't there that long, but the directional signs were nice and easy to follow for bag check (which I didn't use), parking etc.

The start was a rolling start by your estimated pace, which was nice. Easy to hear the directions and what was going on. But this was definitely my one complaint about the race. It was a tight start, which is not a big deal. I started shuffling forward, then it opened up right before the starting line, which is perfect since the race was chip-timed. So I crossed the starting line and began to run...and stopped. Dead stop. And then we shuffled forward through a nice little bottleneck and stayed tight for a little bit before it finally began to ease. So I ran the first mile a full minute slower than the rest of the race (and even slower than I ran the 7 in). Oh well.

After that, I loved the race. It was a a nice scenic course, and really well managed. Crowd support was a little sparse, but everyone who did come out was loud, and encouraging. The volunteers were just fantastic. Full of energy, cheering, encouraging, giving direction in nice loud voices...great.

I felt great through the race - - kept about a 9:15 pace though 11 miles (or actually 18 miles, but who's counting?) and then increased to an 8:30 for mile 12 and a 7:40 'til the end!! Please let this be a precursor to the marathon.......

Great Expectations

2009-10-03T10:15:00.000-04:00

Unlike Dickens, I apparently do not have enough of a drive to write....

With this blog being primarily about my running, I would have wished that I would have had a lot to say as I swung into the meat of my schedule, hitting an 18, a 20!, and then another 20 mile long run since the last time I wrote. Perhaps . . . I was too busy running . . .?? Sure, that works.

So, with a combination of run log and memory, I'' retrace the route a little bit. I did my 18 miler with CRR and had a pretty tough one around the Emory campus. I was completely wrung out as I staggered in the final mile. That was a little discouraging after feeling so good at the end of the 17 mile last weekend. The flip side is that I DID a 17 mile run last weekend I guess. That said, by the afternoon I felt good enough to climb Stone Mountain with my family. That got the ego pumping again.

The step back week was much needed and I worked my way back to a 20 miler. Yes, 20, TWENTY miler! That was an amazing feeling of accomplishment, especially since I did it on my own. And did I mention it was raining for the entire 20 miles? I didn't? Oh, well, it was raining for the entire 20 miles. There's something about being out running at the crack of dawn in the rain that either builds character or proves you're somewhat nuts. I'm a nut with character. The rain actually helped to some extent. I stayed cool and somehow didn't feel as worn as I would have with sweat dripping down my face. That said, I'd prefer a dry race day....

I do think that watching the puddles, the mud (really wanted to avoid blisters from soaked shoes), and the traffic extra carefully slowed me down. I put up a slower time than I was expecting, especially since this was another run that felt pretty good. I can't say I was ready to dance a jig at the end of it, but I wasn't dragging like I was after the 18 either. As before, I didn't really watch my pace through the run - I just seem to do better feeling it out as I go. It didn't work for me this time - I was about 15-25 sec/mile slower than I would have guessed. Lesson - if something is radically different about the run, watch my pace more.... Still though, hitting 20 (.05!) was a huge monkey off of the back. It's just a 10K after that....

The down week was a downer. I don't know what it was, but all of sudden, I was getting tired of it. I wanted a break, I wanted the training to end, I wanted to back off the 'have to run' feeling all the time. 18 weeks is a long time....

I'm experimenting with gels and hydration with my long runs and I think I have it down. Going to stick with the gel every 45 min, NOT carry water, but hit every H2O stop, and add in Gatorade on the back half.

And I'll test it out this coming week - I've decided I'm running the 13.1 Atlanta as a training run. Not tapering - I'm sticking with my schedule - and I'm going to run the 7 miles to the start and go right into the race if I time it right. My plan is to go nice and slow - 10/ml for the 7 miles and then try to keep a 9:45 pace through the race. Ah, the title of this little excerpt. I have whole-heartedly scrapped my plans for a sub 4 marathon as I realize just how optimistic that would be. Beating my half marathon time - on both sides of the marathon - realistically isn't going to happen. My current plan is a 9:30 pace for the whole thing, which is still pushing it a good bit. I want this to be a training run, not a race, hence the 15 sec/mile slower than my planned pace. We'll see how it goes.

If you Don't Mind, It Don't Matter

2009-08-30T21:32:00.005-04:00

Followed up the 17 with an 8-mile pace run today. On the plus side, I averaged 9-minute miles at the end. (I'm shooting for just under 9:10s, so that's good!) On the negative side, I think I was getting close to a 5K PR at the 2 mile mark....which doesn't say much for my consistency. The initial speed was a little bit purposeful actually, although that was faster than I wanted. I chose a course that has a nasty 5th mile, BIG rolling hills, so I knew I was going to lose some time there.

Again, the end was the best part of the run, but for a different reason this time. I was dragging hard at the 7 mile mark and bonked at 7.4. I thought I was done and I was....aggravated. Yes, I had to go retrieve my water bottle after I threw it in disgust. Then I just..reached deep is the only way to say it. I told myself, 'you either want this or you don't' and just kept repeating that over and over as I churned out the final half mile at an 8:37 pace. That was a HUGE mental victory. Yesterday was a great final mile because I was tired and still managed to kick into a higher gear to finish. Today was getting my body to go when my mind had already decided we were done. That's training!

Step by Step, Inch by Inch

2009-08-30T20:59:00.008-04:00

Yesterday I did my first 17 mile run. That's s.e.v.e.n.t.e.e.n. miles. Yes, I'm a little proud of this one!

It was another solitary run ...we had somewhere to go that day, so I started my run at 5:30 in the morning - a couple hours before any of the group runs got going. I got in the car at 5:15 and dropped off water along the route, then kicked it off from the Starbucks up the steet. (No, no coffee before, it was just convenient.) In my head, this really became three runs - a five miler and then two six milers. Mainly because of where the water stops were, partially because those were just manageable distances, but that mental trick made a huge difference. I really felt strong and consistent through most of the run and having those intermediary 'endings' helped keep it real.

The best part was the end. I was definitely dragging in the 16th mile, talking out loud to myself to keep my motivation up, looking forward to the end. Then I saw a runner (well) up ahead of me and thought, 'Can I reel him in?' I knocked out an 8:22 mile that final mile (averaging 9:44 the rest of the run) and yes, I passed him. What a rush!!

And the best part was, I really felt great almost immediately after finishing. That was a big mental boost as I continue training. I can do this......

P.S. Ice baths suck.....but they sure help the recovery!!!

Life...is Good

2009-08-17T17:04:00.005-04:00

Last night, 7 miles at an 8:51 pace. I'm in a Happy place...

Still Running....

2009-08-15T15:58:00.005-04:00

Scratch the feeling of my training not going well! Last Saturday I ran the furthest distance I've run yet - 14 miles, an ultra half-marathon. :) It's a really great feeling to break a barrier.

Kind of humorous - as I've mentioned, I like the group runs because they help so much with the motivation. So, I went to West Stride for a group run, but almost everyone was only doing 5 miles or so. I had printed out a route, just in case, so I ended up doing a solo 'group run'. It was still great. Chatting in the store before we started, a water stop perfectly positioned so I hit it twice on the run, and then coming back to the store for Gatorade, water, and food. Have I mentioned how much I like West Stride? Such great people...

Then today, I went to a group run held by The Chattahoochee Road Runners Club. Holy cow were there a lot of people there! This was the 'Go the Distance' part of the club, so everyone there was there to run anywhere from 12 miles on up. There were easily 60 people there! It was almost overwhelming at 7:00 on a Saturday. Water stops with both water and Gatorade every couple of miles, route sheets for all the various distances ... Great set up. I'll definitely be joining them as often as possible. And today...15 miles!! I certainly wouldn't say it was an easy run, but now I've got 15 under my belt. Onward and upward!

Welcome Back...

2009-08-05T20:03:00.004-04:00

Wow. I spent two weekends ago in Valdosta, Georgia. We met up with my sister's family - -halfway between their house and ours, hence the destination. It was a great time, and I managed to get in a long run on Sunday. (Saturday's run just didn't happen.) It was a good run, but the flat route made me feel like I wasn't getting quite the workout I should.

Came back home Sunday night . . . and left Monday morning for Tampa. I did get in my runs there as well, again by myself, and got home Thursday late night. Again, very flat, very tough to push myself . . .I've gotten too used to the group runs.

Saturday, home again, I just couldn't get up in the morning to run. I was just too worn out from the trip. Like that, I'm now 12 miles back in my training. Tack on a really lousy run on Sunday . . . and I started this week feeling like I've really taken a step back.

Well, today, I went for my Wednesday run with West Stride . . .and all I could think to myself was 'Welcome Back Cotter.' Whew! Faster pace, tough hills - ate me up! And I felt great afterward. I think I needed that to get me back on track. Now I just plan on a great run Saturday....which incidentally will be the longest distance I've ever run at 14 miles. The fact that I'm running with West Stride has me a little worried. At that distance, I don't know if I really need the hills that neighborhood will throw at me, but I'm excited to find out.

Oh Canada.....

2009-07-20T21:08:00.008-04:00

Just got back from a week-long training jaunt to Canada. I felt I had peaked with my coaching in the U.S. and could learn some new techniques in the Great White North. You know, really hone my craft with a variety of tips and styles. . . . or was it that I just went to visit my in-laws in Toronto for a week and got some runs in while I was there? I forget which.

Anyway, it was a different feeling running there. First, what a temperature difference! It was unseasonably cool (even for Toronto). End of July and it was actually a little chilly at times. Not great for swimming, but it was perfect running weather.

I did all sorts of different routes over the course of the week - one that was all city streets, one that was in a city park, one that followed the Beltline (thank you Kay) - which is a nice wide wooded trail, and even one that was primarily through a (huge) cemetery. Got significantly lost twice....one on my long run, which was mentally painful. To realize at mile 9 that I've gone a couple miles out of my way. . . . oof. Running along the waterfront was great though. One of these days I'd love to climb the CN Tower (the steps, not the outside); I think you can do that.

I missed running with other people - I've definitely gotten used to that. I looked up a running store in the area to see if I could at least get one run in with a group. Unfortunately, their run on Sunday didn't start until 8:30 in the morning and we had plans that morning at 10:30. I stopped in there to get some gels on Friday and while chatting with the girl at the register, mentioned that I had wanted to run with them, but it was too late a run.

Cashier: Too LATE? It's at 8:30! (imagine a nice thick Canadian accent here, eh)
Me: Yeah, I guess you don't have the temperature problem here. In Atlanta, the runs have to start a lot earlier, or you get laid out by the heat and humidity.
Cashier: Our runners go out Saturday night. It's all we can do to get them in here at 8:30...

So Canadians are apparently not as hardy as their American counterparts.... :)

Another odd thing. In Atlanta, as in every other place in the States I've run, runners acknowledge each other as they pass on the streets. Usually a wave, maybe a nod, but a shared spirit type of gesture. In Toronto, at best runners completely ignore each other. A couple times, my smile was met by a flat-out scowl. That said though, when I got completely lost (as I tend to do whenever I leave...oh, my bedroom) and walked up to some unsmiling Torontonian and asked for help . . . . it completely changed. They were super nice and super helpful (each time). I guess you just have to ignore the facade.

Glad to be back to my groups and my hills though...

P-ache-riotic 4th

2009-07-06T10:24:00.004-04:00

Interspersed with the 4th of July festivities this weekend, I worked in a 5 miler on Saturday and a 9 on Sunday. I enjoyed the BBQs and the fireworks...but I can't say I enjoyed the runs. It was a tough weekend running-wise.

I ran the 5 with a friend who is definitely a faster runner than I am. We just came out way too fast, especially on a very hot and humid day. It wasn't his doing though; it was all me acting stupid. I think part of it was not wanting to slow him down, and (a big) part of it was misjudgement. I've been running mostly on hills and this was basically a flat run, so I figured I could really turn it up. Between the heat and a day that I had already spent mostly in the sun... I didn't get the run I wanted. Not that bad though, I got in the mileage and hit the average pace I wanted - even though it was heavily weighted toward the first part of the run! The bad part was I was really aching that night; both my legs were just tight and throbbing. I was also exhausted - I don't think I was such good company for fireworks. In hindsight it makes sense. I was running late, so I skimped on the stretching - and then took off too fast right from the start. Not a recipe for bouncing back afterwards.

I got up early on Sunday and was still feeling the effects of the Saturday run. The first couple of miles I was working out the kinks in my muscles. After that, it was just a plodding type of run. Parts were good, parts were bad but I got in the miles, which is what matters. I had a scare when my knee twinged, funny enough almost at the exact spot in the run where I had a real problem back in November, that ended up with me taking off almost all of December. I stretched it out and it was fine though.

That's my biggest fear right now; I do not want my training derailed by an injury. I can come up with enough excuses on my own, I don't need a real one! I'm glad this is a back off week; I think it's coming at a good time for me.

Wednesday Mini Breaks

2009-07-01T10:27:00.003-04:00

Man, it was HARD getting out of bed this morning for a 6:00 AM run! I briefly considered pulling the covers over my head and going back to sleep...but that's the beauty of a group run. Knowing there would be other people there gives me that extra tiny bit of motivation to get dressed and going.

Despite the pain of getting out of bed that early, I look forward to these Wednesday morning runs more and more. The neighborhoods around West Stride are really hilly, so it's never an easy run, but the people are just awesome. Just when I'm thinking that I need to stop and walk, I'll get involved in a conversation and the miles churn off. Plus, there's something wonderfully relaxing about hanging out and drinking coffee outside after a hard run first thing in the morning. It's like a mini-vacation right before the day starts. I come into work in a great mood. Am I becoming one of THOSE people?

The other benefit of these runs is I think it's helping my time - and that's definitely a good thing. I'm really trying to stick with the conventional wisdom of not setting a time goal for my first marathon - finishing it should be satisfaction enough. That said, I know me . . .by the time it rolls around, I'll have a goal. OK, I do have one now, but I'll keep it to myself since it isn't at all realistic...

The Early Worm Gets Caught by the Bird

2009-06-30T15:36:00.006-04:00

Another EARLY morning run. I knew I wouldn't be able to run during the day . . . and despite myself decided to do it in the morning versus at night after the girls go to bed.

I'm amazed at how awake I feel after I do that. And, for those who don't know, I am NOT a morning person. But get up and going, a Clif bar (Yes, always Chocolate Brownie), and a run...then finish it out with an iced coffee and a shower....seriously, I feel much better than if I had gotten more sleep. Odd. It's also really nice to get it out of the way - I don't have to worry about something getting in the way of my run later in the day.

That's it - nothing earth shattering...just an observation.

Marathon Training, Take One

2009-06-29T08:30:00.001-04:00

I've officially completed week one of my training program. 17 more weeks doesn't seem like much time AT ALL to get to 26 (point two!) miles. . .

I've already altered it a bit, running five instead of doing the cross training on Sunday. I think that will be a week to week decision depending on how I'm feeling. Given the choice, I'd rather get in 5 days of running, but I am hyper aware of how an injury will throw off training. We'll see.

I still need to figure out how I'm going to manage the group run. I love the West Stride group, but I know I'm going to need to train with people who are going the distance. This blog will be a good measure of just how big a procrastinator I am...

HBTM.

Back in the Saddle Again

2009-06-24T10:48:00.010-04:00

OK, as I think I've admitted, I've been dogging it a little bit since the half marathon. Coming off of that dedicated training, my workouts since then have been a little lackadaisical, especially my willingness to skip a run...or two...or three.

Well, as of Monday, I am 'officially' on a new training schedule (hopefully) culminating with the Marine Corps Marathon on October 25th in D.C. I'm registered, flight/hotel booked...the whole nine yards, so it's time to knuckle down!

Lately (the past couple Wednesday and Saturday mornings) I've been trying to do just that by joining group runs with West Stride, a running store I think I've mentioned in a previous post. If not, they're just awesome. Laid back really nice people with a ton of knowledge. Everyone I've talked to there has a serious running pedigree, and yet is able to offer sound advice that isn't elitist or deprecating. (And they had free waffles and bacon after the run last Saturday for Father's Day - that's how you hook me for good!)

This is the first I've tried running early on a weekday - the run leaves at 6:00 AM on Wednesdays - and I'm amazed at how good I feel going to work afterwards. (after showering of course.) I was afraid I would be sleeping at my desk by 10:00. I'll definitely keep going with that, but I'm not sure how I can keep going with the Saturday run as I get into the miles on the weekend. I guess I could run with them and then just keep going, but that means losing the group when I'll need it the most. I've also considered joining a marathon training group, but we'll see.

Highs and Lows

2009-05-24T13:58:00.005-04:00

OK, not really highs and lows as much as motivation and lack thereof. Coming off of a half marathon training plan, I had a really hard time sticking to a 5K training plan. It was just too easy to skip workouts knowing I only had to run 3.1 miles as the ultimate goal. With the half marathon, I was petrified to miss a long run - because if I missed even one, I'd never be able to finish the race (or so I convinced myself). This, not so much. It's also the reason there is a big gap in this blog...

That said, I was really excited to run the race. When I ran this same race last year (The Scan Foundation Save Our Skin 5K), it was the first race I had ever run. So I was excited to see how I had improved - a lot had happened in a year.

I also invested in the race (in a matter of speaking) - I volunteered to help the organizer with all of her e-mail merges for the race. It's a good feeling helping out. This is my second stint of volunteering - my daughter and I went down to a 5K a little while ago and passed out t-shirts and race packets. That was a blast - mainly because she was so excited to be doing it.

So between those two things, and the fact that this was the first race my family came down to see me run...I was excited for this one.

It worked out well too - I PRed, shaving almost five minutes off of last year's time. As I said, a lot has happened in a year! Aside from my daughter deciding I was a very slow runner because I didn't win it . . . .a great race.

Dodging the Jab

2009-04-27T08:58:00.005-04:00

I was watching a UFC fight the other night. One fighter came out strong, looking good, and then got tagged hard with a right hand. He was rocked pretty good, but he did all the right things. He covered up, stayed cautious, and took his time engaging until he was back at full strength again. Then he waded back in, back to full confidence, and promptly ate another right hand. At this point, he looked more aggravated and frustrated than hurt.

That's me right now. My back started giving me problems about 2 weeks ago and I did all the right things. I cut way back on the running, iced it, went to the chiro, etc. etc. I knew I wanted to take care of this so it didn't linger and continue to affect me. Finally, I felt I was back to normal and was eager to pick up my training again this weekend . . .and I got a lousy cold. (The funny thing is that I had just realized last week that since I started running, I haven't been sick - at all. So much for that.) The usual annoying head cold/lassitude/tons of tissues cold. Enter the aggravated and frustrated feeling.

I said to heck with it on Sunday and went out for a run anyway - and felt better during the run than I had all weekend. So that was pretty cool. I purposefully emphasized the 'slow' part of the LSD with a plan of just enjoying the run. It really worked. I also focused on my breathing a lot more than I have in the past and that seemed to really make a difference. It's amazing how someone's offhand comment about something they do during their run can spark an epiphany. Now, that I did that, I think I tend to hold my breath at times, which obviously isn't good.

So, on the plus side, good run and no back pain at all. Bring on the second round . . .

Back Talk

2009-04-21T08:37:00.003-04:00

I've had a really lackadaisical training schedule this past week or so. My back started bothering me out of nowhere - a weird tightness, semi-spasm thing. It's all right when I run, but I seem to pay for it afterwards, so I've basically laid off. Did an easy 5K yesterday, but nothing at all over the weekend. It's annoying!

So, with my free time since I'm not running, I'm naturally reading about running. I'm about halfway through "My First 100 Marathons: 2,620 Miles with an Obsessive Runner" by Jeff Horowitz. It's a great easy read. Jeff explores the question of 'why we run' interspersed with training tips and descriptions of a multitude of marathon courses. It reads like sitting down with a good friend and having a long heart-to-heart about running and how it has touched his life - complete with humorous stories and intimate details. As, I said, I'm only halfway through it, but I've already jotted down a few exercises, a few tips, and nodded my head more than once over what he has said.

I've also just started, "What I Talk About When I Talk About Running" by Haruki Murakami. Very different fell to it than the previous book, and yet still seems to attempt to answer that same question, "Why do we do this?" Just starting it, so I'll talk more about both of these once I get through them.

Free from Bondage!

2009-04-10T16:55:00.004-04:00

Happy days! I was diagnosed today with a neutral gait!

When I got fitted a year+ ago, when I was first getting into running, I had a fairly decent degree of overpronation. (There is something weird about talking about this in a internet blog - - it feels like chatting at a cocktail party about a colonoscopy. Not that I'm stopping, mind you.) So, my last three pairs of shoes have been motion control (specifically the Nike Structure Triax 10/11). I have liked them, but they've always felt a little hard and a little clunky, and just not easy to run in. Neutral shoes were cool, fast, hip. Motion control shoes are for the guy struggling along at the back of the pack. Yes, I know there's no basis in reality for that comment, but it's my blog. My feeling was though, if they are preventing me from having pain though, I'll take it. Then I had a setback in December with Runner's knee/tendonitis, and also got a custom insole (which sounds better than orthotic . . . because between 'orthotic' and 'motion control', I felt like my next step was a walker and a hospital gown flapping in the breeze).

So, I'm back in business and running again. Because of the knee, because I think too much anyway, I pay way too much attention to how things are feeling from the knees on down. Yes, while I'm running, I'm thinking about how my feet are striking the ground, how well I'm rolling from back to front, am I heel-striking vs midsole striking, kicking up in back, etc, etc. Well, lately, it just hasn't felt right; it felt like I was on the outside of my feet much more than I should be. Now, when I got my insole, the doc said that maybe I should look at other shoes. I was getting close to my half marathon though and didn't want to change anything. Maybe what he said just stuck in my head and I imagined the whole bit about the outside of my foot, but I'll humor myself and pretend that I really am THAT in touch with my stride.

So, today, race over with, I went in and said, "Am I wearing the right shoes?" We went through the whole thing again with the treadmill etc. and the answer was pretty clearly, 'no'. Even without the insole, my overpronation was all but gone. It was actually a little freaky. Anyway, she said that between the insole and the motion control shoes, I was probably being forced too far out, which could aggravate my knee, my IT band, my hips. . . (I TOLD YOU!!! It's so much fun writing in hindsight.)

Quick comment regarding where I went. West Stride is a fairly new running store in Atlanta. Jenny (who may choose to spell her name differently than I have) spent a ton of time with me going over the mechanics of my stride, discussing how the motion control shoes affect it, how the orthotics affect it, and ways to continue to develop strength and prevent injury. She went through the strengths and weaknesses of the various shoes, and her personal experiences with them as well. If she is any indication, this is going to become a store with a very large, very loyal following.

So, I now have a new pair of shoes, which compared to the Triax, feel like they are made of clouds, feathers, and trampoline springs. I can't wait to go for a run tomorrow.

"Don't forget the break in period though . .."

"What? I didn't hear you."

What a Pain in the . . .Shins

2009-04-08T14:52:00.001-04:00

Bleah. I'd forgotten that feeling.

I did intervals yesterday for the first time in a long time. I've just come off of the half-marathon training program (Hal Higdon) and it basically had no speed work in it. That was perfect for me because I had some problems with my knee back in December so I wanted to just gradually work up on mileage. Good choice apparently because I was really happy with my race. Thanks Hal.

Well, now I'm looking at the summer 5K and 10K races and trying to up my game a little bit. So, back to speed work. That said, the speed wasn't the problem. In fact, I kind of enjoyed it. What I DIDN'T enjoy was the nasty pain in my shins that gradually increased around the 4th rep. I made it through the speed interval, then all but collapsed on the slow jog. I was frantically stabbing the slow down button, practically holding myself up with the bar. I don't think it's shin splints; it feels more like the muscles tightening up unbearably. It relaxed after I walked and stretched, then came right back again by the end of the next speed interval.

And . . . this has happened before when I was doing speed work. I don't know what it is emanating from. Not stretching enough? Not stretching the right way? Misalignment of the planets?

It's really frustrating when pain, as opposed to lack of endurance or training, is causing a slowdown.

Home is Where the Heart is

2009-04-07T10:02:00.002-04:00

I was talking with my dad recently and I mentioned that he was one of the reasons I finally started running.

There were really a few things that got me started. The first was watching my friend Matt at work get involved (nay, immersed) in running. I casually tossed out my tried and true, "I hate running. Always have." and he just nodded and said he understood. Then he would occasionally mention things he was doing to gradually work in to running. Run/walk combinations, even when he felt like he could just run. Going into the run slowly so his body had a chance to get used to it. Not running to exhaustion and pain so he wouldn't dread the next run . . . All of these came as 'aha' moments to me. Every time I had tried running in the past, I had gone out and . . . ran. Not sprinted, but a good fast jog until I couldn't do it anymore. Then I'd stop. And try it again the next day. In my slightly too small running shoes that I got off of the clearance rack. And I'd usually get shin splints, and I wouldn't increase as fast as I wanted (meaning at least a mile a day or some other such random stupid thought) and I'd quit, because 'I hate running. Always have. See, I even tried it again and still hate it.'

So, I continued to listen to him, never preachy, never pushy, just sharing things he was doing . . . . and finally took a trip with him to Big Peach Running Company and got fitted for a pair of running shoes.

It's a revelation when the saleswoman looks at you and says, 'you were running in THOSE?' She put me on the pressure pad and showed me how high my arches were, and explained what that could mean with regards to how my foot strikes the ground. Then she took a video of my stride on the treadmill, and showed me how it compared to a neutral stride. Then she put me in shoes that made a difference. So now, I've got the immediate boost of knowing I'm in the right shoes and Matt's given me the tools to start correctly. Because I don't just like, I require, gadgets, I went out and got the Nike+ so I could track my runs from day to day. Now I don't have to measure the distance beforehand, calculate my pace while I'm running, record it afterward; it's all done for me. And all of a sudden, I'm running, and I'm enjoying it. Life is good.

So back to my dad. One of the things that helped push me to actually start is memories of my dad running when I was younger. I told him that I remembered my sister and I going to the track with him and he nodded fondly. I remember going out running with him (one time) and it was fun just to watch him set off. Another fond nod. And I ultimately wanted to get to the point where I could run the Peachtree like he did, at least once . . . and he got a quizzical look on his face.

Dad: "I never ran the Peachtree."

Me: "Yes, you did; I remember at least twice!"

Dad: "Noooo. I only ran one 5K race and that was it. Remember that t-shirt with the heart on it? That was the one."

Me: "Really? Huh. Oh well, thinking you did got me running."

ING Half Marathon

2009-04-06T21:16:00.007-04:00

I've finally given up on my home-grown blog at flipya.us (not that I updated it that often anyway) and moved to this infinitely easier one. Because while I do enjoy running, and I do enjoy sticking my thoughts out there, I don't feel like spending too much time doing it.

As has been said many a time, I'm posting this for me - to remember, to train, to dwell on later; and if you get something out of it - fantastic. If not, hopefully I will at least . . . .

For a variety of reasons, laziness being the primary one, I have skipped posting anything about my training leading up to the ING Georiga half marathon on March 29th. Maybe I'll talk about it in comparison to other training I do in the future, but it seems kind of silly to go back now, because...

I finished my first half marathon!!!!

What a fantastic race. Major kudos to the race directors for this one. It was beautifully organized, plenty of food, water, gatorade, great crowd support - I just had a blast running this one. The only negative was the temperature - it was 40 degrees and windy, which was miserable for the hour before the race started and just unpleasant after it ended. On the plus side, it is impossible to be tired at 6:00 AM when you're that cold! Also, it was great weather for running once the race actually started.

As I said, the crowd support was fantastic. I hope everyone out there supporting the runners realizes just how much it matters to have someone cheering. Not just the ones in costumes, with instruments, with signs, with music . . . it's also the kids sticking their hands out for a high five, the woman walking her dog that keeps stopping to clap and exhort us on . . .what a major lift.

I was shooting for a 2:11, 10 minute miles, or that is what I told everyone. Naturally, I had a personal goal I kept a little quieter about; I was really hoping for 9:45s. Well, how 'bout me, I crossed in 2:02:43, a 9:22 pace!! I was ecstatic when I crossed the finish line. I took about five steps beyond the finish line and this smile spread across my face that I honestly could not stop. It was a great feeling. (Of course five minutes later, I was thinking, "If I could only have cut 2 minutes and 44 seconds off my time, I could have had a sub two...."

Sad, so sad.

Wrong Turn at Lungfish

2008-11-16T22:20:00.000-05:00

Was it Kierkegaard or Dick Van Patten who said, "Oops, I did it again?

Someone like that anyway.

So, I set out on my 9 mile run this Sunday. Eight miles two weeks before, a 10K race last week - nice easy progression. And . . . I forgot the road jogged left and I stayed straight - onto a different road - en route to an eleven mile run, the middle of which had a decided uphill slant, somewhat similar to Everest. (OK, so I compare all the hills I run to mountains - it makes me feel better.) There is a decided loss in intensity when you realize you have no idea where you are going - or how long the run is going to end up being. Add in the fact that it was exactly 32 degrees, and it was a much more challenging morning than I had planned. But, I still did well considering, and that makes me pretty pleased. I missed the personal fanfare of setting out on my first double digit run though - it just kind of happened. Oh well.

I'm still following my half-marathon schedule ending on January 21st, my original goal. I'm switching to the marathon training one next week culminating in the ING Marathon on March 29th. Yes, looking back at what I've written here, there a significant gap. I went to the Group Run at Big Peach, and it was a 'start the training for the ING Half/Full.' With $15 off the entry fee - I made the decision then and there and signed up for 26.2. I'm really going to do it.

There's a lot I want to write about that . . . but I'll hold off for now. Suffice to say, I think it is going to be a pretty momentous event in my life when I cross that finish line.

Run a 10K Race . . .Check!

2008-11-09T22:22:00.000-05:00

My first distance race! And, YES, I define 6.2 miles as distance considering I used to think anything beyond a mile was absurd! Even though I have done 8 miles in training at this point, finishing this race was a huge feeling of accomplishment. While I was pretty calm at the start, the questions were running through my head, Can I keep the pace I want, not go out too fast and gas at the end, not have to walk....all the standard questions. Short answer, yes! (Which is what I mentally screamed out as I crossed the finish line.)

And almost more important than the distance to me - I broke through a HUGE mental block. All through the race each time we hit a hill (and there were a lot of them) there would be someone near me cursing or complaining.... and it was such a realization that they weren't bothering me at all! In one of the books I read, it mentions something to the effect of, 'treat a hill as a nice change of pace where you get to break the monotony of the flats and use different muscles.' When I read it, I thought, "Yeah right, I'm running hills in training and they're just...miserable." I have been petrified of hills in a race (and if I had looked into this course a little more beforehand, I might have skipped it as my first 10K.) But yesterday, that quote is really how I felt, and that was a huge weight off my chest. To find out that training works (Thanks Hal!) is just such a great feeling! Now THAT'S motivation!

Going the Distance

2008-10-31T22:27:00.000-04:00

80 miles this month, including two 8 mile runs. I definitely feel a sense of accomplishment!

I' m doing my first group run this Saturday at Big Peach which should be fun. The only time I've run with a group is in a race situation, this should be an interesting change. Only three miles - then I'll do my long run on Sunday.

Running with Daddy

2008-10-28T22:27:00.000-04:00

Just didn't want to run again - that same motivation for the short runs, but I'm glad I did.

This started off as just another standard 4 mile run on the treadmill. It ended up as a great run - I still feel good and it was three hours ago! It's kind of hard to explain why it was so good. My focus just narrowed down to . . ..quiet. I had my music on, but it faded into the background. My body was on autopilot - just a good steady rhythm. And I was completely relaxed.

After I finished I was tired, although much looser than normal - but I felt refreshed as kooky as that sounds. Stress, everything, had just bled away. I still feel … centered (and I swore I would never, ever talk like that by the way.) Wow, I hope I can recapture this often.
WTSHWYF?

Who Woulda' Thunk? Not Me, That's For Sure

2008-10-27T22:28:00.000-04:00

Did eight for the second week in a row. Pause for the obligatory (Holy cow - I remember when I thought that being able to run three miles IN A ROW was the ultimate in fitness!)

I modified my 7 mile route to add another mile to it - and literally laughed out loud at mile 4 or so. It didn't even occur to me when I mapped it out that I had thrown Mt. McKinley and a few sister mountains into my route. OK, slight exaggeration, but I added one seriously hilly road into the middle of my run. I actually enjoy it though - it breaks up the monotony and I know it is helping my training. That feeling of finally cresting the hill to start a downhill or a flat is a rewarding one!

I'll actually put this into print now - although it has been going through my head for the past month or so. I was going to do the ING 1/2 marathon in March. That was really the culmination of everything I wanted to accomplish in running. I wanted the little oval sticker that says 13.1 to put on my car, to be able to say I ran a half marathon, and to prove to myself that I could run a half. I really had absolutely no plans to go beyond 13.1 when I started this whole journey. So why in the heck is 26.2 running through my head constantly all of a sudden??????

But, I'm pretty sure I'm going to do it - a full marathon in March. Huh. It's a pretty exciting thought actually.

Still Here

2008-10-10T22:30:00.001-04:00

Still running, despite the silence. Had a great seven mile run last weekend and am hoping to duplicate it this Sunday. It was great just because it felt...right...almost all the way through the run. Sure, I had bits and pieces of it where I was dragging or wishing I was about a mile further than I was, but overall, I just chugged along. (And most importantly, I still felt relatively fresh at the end. That was a first.)

Funny though, my short runs during the week have started to give me problems. Motivation to do them is still a bit of a problem, but that's not even what I mean. I am finding the three-four mile runs harder and harder. I suppose it's because I've upped my pace, but I was hoping these runs would be more routine by now. Maybe I was fooling myself.

Lightning 5K

2008-09-22T22:32:00.000-04:00

Ran the "Lightning" 5K in Sandy Springs this weekend. (You know, after running a race in Florida, my definition of a "flat course" is different than most people's here in GA! I didn't feel like lightning, that's for sure.)

I love hanging out before the race, stretching, getting ready etc. I end up having great conversations with various people - and it make me realize what a neat sport this is. Neat because 'winning' and 'doing well' are such relative terms - they mean such different things depending on who you are talking to. I was talking to a woman who was excited to be running her first 5K - a personal goal - and we were discussing starting off slow, how we trained, all the standard chit chat. Then she slipped in that she was particularly proud about doing this because she had lost 97 pounds. 97 pounds!? How incredible is that? I can't fathom the kind of dedication that must have taken. (She turned in a great time too!) Talked to someone else who was shooting for a sub 20 time; someone else who had run 50+ races . . . it's just neat to see how diverse the experience and the expectations are.

The race itself . . . was tougher than my previous one. First, I had no idea where I was in terms of distance. There was a little sign with a one on it at the one mile, and then there was a little .5 after that. (1.5 I assume). Then there was another .5 (2? 2.5?) and finally a .6 (1.6, .6 miles from the finish?) Since I didn't have a watch I guess this didn't matter as much, but it was tough not knowing how much further I had. The last half mile (or so) hurt. I think I really lost some time there - which means I must have been moving a lot quicker than I planned at the start. After a whole discussion about how it is better to start slowly too! Oh well.

I had no surge at the end either - I was right behind a guy for the last quarter of a mile or so and I went to sprint the last little bit to pass him - - and absolutely nothing happened. Weird feeling. My legs basically said, 'nope, we're doing jest fine at this speed thankyaverymuch.'

The timing chips were interesting. (The chip is attached to the back of the race number and they just assume gun time is the start time. So, you lose a little if you're not at the front of the pack.) Well, I came trotting across the finish line and there are a couple of guys standing there with paddles that look suspiciously like the ones they use to restart your heart . . . which felt somewhat appropriate. Anyway, they wave them in front of your number to register your time.

After that it was bananas, bagels, and breathe. I went up to watch the start of the 10K which was shortly after that and then hung around a while for the awards ceremony. It didn't seem like it was going to happen any time soon so I left.

Well, I just found the posting of the official times . . . and I got first in my age bracket!!! All of a sudden, I feel a lot better about my race! It's all relative. ...

Gooooooaaaaaaalllllllll

2008-09-18T22:33:00.001-04:00

My motivation to run seems to be lagging a bit lately. I'm always happy I've run after I run, but the thought of going for the run is draining. Still doing the runs mind you, but the drive isn't there like it was. Since I plan on doing this for quite a while, that just doesn't sit right with me.

Well, thinking about it, I realized this is probably because I've set my goal too far out. Right now, I'm training for a half marathon in January (or March if I decide that flying to Naples is a bit much.) Effectively what I did was take a 1/2 marathon training program and double it up - repeating each week of training for a more gradual increase.

The program does call for a 5K and a 10K in the middle, but I decided there was no point in committing to a specific race until right before since I have the flexibility. So I have a defined goal of January - - or March plus intermediate goals of September-ish and November-ish. I realized this just doesn't work for me. If I've scheduled/paid for it, it drives me - if I haven't I tend to drift.

So I'm running a 5k this weekend and I'm figuring out my 10K for November and probably throwing another 5K in for fun. We'll see if that puts the exclamation back in it.

I'm Meeeelting

2008-09-08T22:36:00.000-04:00

It . . .was . . .hot . . .
My latest epiphany - 3:15 PM is not the optimum time to run 6 miles. I know - my brilliance astounds you; I'm used to that reaction. Besides the fact that it was sunny and approximately one million degrees, I didn't even prep well.

I don't usually run with water, but, using at least one brain cell, I took an 8 oz bottle. This was easily about 12 oz too little. I never felt light-headed, but I definitely felt the effects. Not the normal tired at all.

Stopped a few times in the shade just to cool down and I probably ended the run about the right time (as in before I ended up a quivering mass on the sidewalk).

My first 5 minutes back in the house was spent with my head underneath the tap in the kitchen. This whole running water in the house thing - what a great invention!

Anyway, so much for sleeping in even a little bit on Sundays. My long runs are now going to be first thing in the morning.

Labor Day Blues

2008-09-02T22:37:00.000-04:00

You know, you wouldn't think that taking three days off from running - and spending those three days drinking beer and eating whatever the heck you feel like - would affect your running, but sure enough it does!

Keeping On . . .Keeping On

2008-08-25T22:37:00.000-04:00

I think I've turned a corner in my running (I hope that's not the equivalent of saying, 'Hey y'all watch this' because that usually results in a ' moron of the week' YouTube video). Lately, I feel able to mentally push through the tougher spots a little better. I didn't realize how big that was. Also, I can . . . feel . . . my stride a little more. By that I mean that when I'm running with the correct form, it feels right - and conversely, it feels wrong when I'm not using the right form. Seems extremely basic, but it's a breakthrough for me.

And - - I'm 17 shy of 300 total miles. That's cool! My aim is to hit it before this month ends.

So That's the Feeling . . .

2008-08-19T22:38:00.000-04:00

Today I hit . . . . the zone. Yes, that mystical (mythical?) place that runners talk about apparently really exists. Usually when I run, it's a constant litany of checks - Abs engaged? check. Upper body straight? check. Chin up, arms pumping (elbow to side hand to side), easy stride, roll from heel to toe . . . abs still engaged? check. Toss in the pace checks, music critique, traffic awareness, and general environment processing and it's a wonder my mind doesn't wear out before my body does.

Today was an easy treadmill run and for the first time I just . . . ran. Turned off the brain and just tried to dial in a rhythm. And all of a sudden, it just felt right. My stride felt fluid and effortless. And I swear, the treadmill slowed to half speed. It didn't (I actually checked it finally - and that broke the whole spell) but I just felt like I was putting no effort at all into the run. Pretty...friggin...cool. Lasted 3/4 of a mile, but even the rest of the run was a really good one.

Jacksonville Tour De Pain

2008-08-12T22:40:00.001-04:00

The Tour De Pain consists of three races in 24 hours - a 4 mile on Friday evening, a 5K on Saturday morning, and a 1 mile on Saturday afternoon. I flew into Jacksonville for this race - what a rock star. I need a big personalized bag and a sponsor . . . Anyway, I read about it on line and decided it would be a nice reward for the training I've been doing, a good test of that training, and a little incentive as well.

I was a little nervous going into it. First, I was going from only having run a single race to doing three of them in a couple of days. Second, and mainly, I did NOT want to gas out in a race and have to walk - but I also didn't want to do worse than my previous 5K time. I used Hal Higdon's (Thanks Melissa!) intermediate training plan to get ready for this one - and didn't feel like I had really improved that much. Sure, my training runs have gotten longer since my first 5K in May, but I wasn't seeing any real change in my times.

I set what I thought were realistic goals - 40 min for the 4 mile, less than 30 min for the 5K, and a 9 min mile. Ran the 4 on Friday in 37:38 - over two minutes faster than I planned. I was ecstatic! It was a beach run, mainly packed sand, but there were about 4 spots (each way on the up and back) were you literally had to leap over water, plus the last .1 was soft and shifting sand. I could have gone home happy right there.

The 5K was on the streets. Much bigger field than my previous 5K - I think they said there were about 1100 people running. It's a cool feeling when that cannon (yes, cannon - very, very LOUD cannon) goes off and that big mass of arms and legs starts moving forward. Well, my 'less than 30' came out as a 25:54 - -and I couldn't stop smiling. (I also couldn't breathe for a little while afterward, but that's beside the point.) I guess Hal knows what he's doing!

So going into the mile, I was aware that 9 min was probably high. I verbally revised to 8.5 (and secretly promised myself that I would hit 8). 7:35 is what the clock showed at the end.
Would I have been happy if I had only hit my initial goal? Actually yes, but I also probably would have resigned myself to being a plodder rather than a runner. Now I'm walking a little taller - - - and starting to look for half marathons in 2009 . . .

On Running

2008-07-23T22:41:00.000-04:00

So, I'm a runner...

After slogging away at this for over 9 months now, I can say that.

Everyone talks about the high you get from running; but I think I like being able to say, "I'm a runner" even more than I like running.

OK, that's a bit of an exaggeration I'll grant you. I love the constant sense of achievement. I ran 5 miles - that's
the most I've ever run by far! And nary a few later, "I ran 10K - I didn't think it was humanely possible for me to run non-stop for over 6 miles." Plus, in addition to the mileage creeping up, the times start creeping (and I do mean creeping) down....

That's the real thrill. But saying (or writing) those words has a really nice feel to it. To me, it means I'm in shape,
it means I'm dedicated, it means I'm constantly improving, and it means I can wear these really bright ugly shoes as a badge of honor.

Throw in the health benefits, feeling better, sleeping better . . . yeah, I think I'll be sticking with this.