Run with Perseverance

2012 Race Plans

2012-01-28T22:17:00.000-05:00

ORN: 17 miles

So where will I run this year?? I'm actually having a bit of a quandry in setting up the schedule, complicated a bit more today when I had to cut my planned 22 mile run short, to do only 17. Is this a way to be set for a 54K trail run in 8 weeks?? I'm having doubts.

Well, anyway, here's what I have registered for at this point:

March 24-- Kal-Haven 33.5 Mile Trail Race, Kalamazoo, Michigan. I ran this last year, did not finish strong and want to do it better this year. I'm not sure I'm set, though.
April 21--Carmel Marathon, Carmel, Indiana (N of Indy). 2nd year for this race, just an hour from my home. They moved it to a great date, so I'm taking a shot at it.
May 26--Bayshore Marathon, Traverse City, Michigan. I've been wanting to run this highly-regarded race for three years and only got it now...the marathon sold out in 4 days in December. Along Lake Michigan, for the Memorial Day weekend.
August 25--North Country Trail Marathon, Manistee, Michigan. Well into the northern Michigan woods, I'm really looking forward to this trail race at the end of the summer.

It also appears likely Wes, Darrell and I may have a get together in November at the Chicamunga Battlefield Marathon...stay tuned for details.

Made a couple of simplifying changes to this blog as well. On the sidebar, I just have two race links. One is an updated list of all my races I could find, 105 in all as of today. Feel free to peruse, there are multiple tabs. The other is a list of my planned races...both the ones I'm signed up for and the ones I'm still wondering if I'll enter.

I have a couple of other changes in mind for how I run this blog...that should become evident soon.

Persevere!!

2011 in Review

2011-12-31T20:51:00.000-05:00

ORN: 16.1 miles, R4/W1, 2:50:30, 10:36/mile

The calendar year doesn’t really line up with my “running year”, as I enjoy winter running more than summer running. But, hey, using the term “fiscal year” for your hobby is a bit odd. So, a quick 2011 summary follows.

I was pleased with the year, completing three Ultras, four marathons, four half-marathons and a bunch of shorter events. Better, a touch of speed came this year, with PRs at the Half marathon, 15K and 10K distances and my best marathon time since my 2006 PR in Portland. No injuries, even better. And, as you can see from the annual mileage chart below, the best annual miles in this era of my running life.

Why did running go well? At age 58, this isn’t supposed to happen, right? I’m not entirely sure. But one factor may well have played a key role. This was the first full calendar year at my new lower weight. Whereas I had been in the 200-205lb range through 2009, I shed about 30 pounds in the middle of 2010 and held the weight between 175-180 for all of 2011. Cumulatively, that’s a lot less Joe to lug around. And I’m feeling great.

I’ll publish my 2012 plans in a bit. I’m looking forward to it but won’t be racing until the Kal Haven Trail 33.5 miler in late March.

A brief family moment as well, with two pics from the year. In May, our youngest son Matt graduated from Wheaton College. He was on an ROTC scholarship, so was also commissioned as a new 2nd Lieutenant in the US Army on that amazing day in May. Oldest son David, who was in the Army, was in the commissioning ceremony.

From Matt's Wheaton Grad Weekend

Middle son Nathan was able to be here for Christmas and here’s a photo of our entire family, with the exception of Lt. Ely, who couldn’t get off.

From Family-General

From the left: Gretchen, Nathan, Nathan, Berneice, Susan, David, AJ, and me. It’s quite a crew...we are deeply grateful for each.

2011 is over...let’s make 2012 even better!Persevere.

.

How to Clean Really Muddy Running Shoes

2011-12-28T21:04:00.002-05:00

My last post was long and philosophical. This one is pictorial and practical.

The implication of running the HUFF 50K through lots of mud is really muddy shoes. You can see me here around mile 29...check the shoes.

From Running-General

The shoes are supposed to be light grey...but are solid black.

When the race ended, I walked to my car and retrieved my cold, soggy feet from their mud-caked cocoon. I sensed a photo series possible.

From Running-General

I stowed these beauties in separate plastic bags in the trunk of my car, letting them ferment.

The following afternoon, I laid into them. First I removed the shoe laces. Then, I put them in a 5 gallon bucket and hacked away with a stiff brush to get the bulk of the mud off. Had the race happened in the summer, I would have done this with a hose in the backyard...but in the Indiana winter, it was a bucket indoors.

From Running-General

This is a time for "tough love"...scrub like crazy and get the gunk off. No reason to be gentle at all.

Meanwhile, I rinsed and rerinsed the shoelaces and socks, then put them into a bleach solution. This photo was after the third rinse, such was the grime.

From Running-General

At this point, I tried something new. On the drive home from the race, Brian mentioned he had once just put his shoes right in the washing machine. As I looked at my shoes, I figured I had nothing to lose, so I tried it as well.

I pulled out the insoles and threw in both shoes, sans shoelaces still. I looked really hard in the owners manual to find the "Running Shoe Cycle" but didn't come across it.

From Running-General

So, I set the machine on a medium load to get plenty of water in the machine, hot water wash, warm water rinse, gentle cycle. I put in plenty of detergent and four glugs of bleach just to de-gunk the puppies. (I hope I haven't lost you in the technical language)

A half hour later, out they came. Shoes were wet but clean. The insoles held up well, it seemed.

From Running-General

I did NOT put the shoes in the dryer! I just let them air dry for a few days. Had I needed the shoes more quickly, I could have stuffed newspapers in them. The shoelaces dried too.

Relacing the shoes, these babies were ready to go, looking none the worse for spending 7 hours and 50km tromping through mud and water.

From Running-General

This pair of Brooks Beasts (my 12th pair of Beasts, by the way...did I ever mention I like Brooks shoes??!!) now has 620 miles on them. I wore them on a regular training run yesterday and they felt great.

Hope you've had some fun with the photos!! Don't ever give up on a pair of shoes just due to a muddy trail run!!

Persevere!!

Race Report: HUFF 50K Trail Race 2011

2011-12-20T20:30:00.000-05:00

ORN: 31.0 miles, 7:33:44, 14:33/mile

Quick Summary

This race was more than a running event. The second of the two 15.6 mile laps was my hardest run ever. . And yielded the most profound insights I’ve ever gained from running.

Gory Details

If you are interested in race details, there are some very good summaries out there, including these from Meggie, Mary and Bri.

For me, the race was much more than a race, however. It was a truly profound moment which I’ll try to explain. This is a long, somewhat philosophical musing. Thanks for reading.

The HUFF 50K has been around for 17 years and holds a special place in my running heart. It was the first trail race I had ever run in December 2004 when I took their 10 mile single loop option. The race that day was the farthest I had run at that point, my first time ever to run on trails and was central in cementing my enjoyment of running. Funny to reread my blog post from the 2004 event...what did I know then about running??!! I ran a portion of it again in 2005 (blog post here).

State park funding circumstances forced this race to move to a new locale this year, however. The race organizers did a nice job creating a new course at the Chain O’ Lakes State Park; a 15.6 mile loop which 50K runners would run twice.

The one uncontrollable bugaboo for Race Directors struck, however. We had 3+ inches of rain mid week which swelled the 8 lakes and connecting marshes at the aforementioned Chain O Lakes Park. This meant mud. This meant high water. And when the temps dropped on Friday into the mid 20s, it all turned into frozen mud and icy water.

Fellow Marathon Maniac and local club member Brian and I made the 3 hour drive to NE Indiana after work on Friday. Saturday morning dawned with light snow falling. The HUFF has become a big event, with nearly 900 total runners in the 50K, 50K relay and single loop runs. The cannon sounded at 8:15am and off we went. With temps around 28F and snow continuing to fall, the first lap went reasonably well. We got a tour of the park, saw where the really high water was and an early glimpse of the mud to come. I even found folks with whom to chat; that's me on the right.

From Running-General

I finished the first lap in 3:20:24, a 12:51/mile pace which I was quite pleased with in the circumstances. A friend of my sister-in-law captured this photo of me at the halfway mark...still feeling good

From Running-General

And then came lap two.

The temperature was now in the mid 30s, just above freezing. The 800 pairs of feet ahead of me had churned the turf and dirt into a slippery, sloppy mess. Little did I expect what awaited.

Three specific events during lap two changed the tenor of the day, of the race for me

The Flop. In the 21st mile, we descended a deceptively short hill of about 80m. The churned up mud and left-to-right tilt of the trail turned the descent into an ungainly combination of running, surfing, skiing and snowboarding. There was no traction and no control. I made it ¾ of the way down when I lost my balance and went splat in the mud. I fell onto my right side, rolled onto my back, slid and ended with my head pointed downhill, my feet above my shoulders. Adding to the awkwardness, my right calf spasmed when I went down. Flopping helplessly in the mud with a locked-up right leg was not in the plan.

Wonderfully, a runner who was right behind me immediately came to my aid. Her quick thinking led her to grab a perfectly-placed tree trunk with her left hand as an anchor, reaching to me with her right hand, pulling me to my feet and letting me immediately stretch the balky calf. She stopped to talk with me, as did another runner. I was not hurt at all. But I was muddy all up my right side and back, clogging my water bottles, covering my watch and making a general mess. Plus, I needed to get to the bottom of the hill with 10+ miles still to go. The fall knocked the wind from my sails for a good while.

The Slog. During the first lap, a 2+ mile section of the loop along the western side of the park was mushy. 800 runners and 8 degrees later, this section (miles 23-25) was cold, black, churny, ankle-deep muck.

From Running-General

There was no running here. It was only one pitiful step after another. The area was flat. There was no drainage. There was no getting around the mud. It simply went on and on. It broke the soul. Indeed, it was the most discouraging portion of a difficult day. I truly wondered why I was doing this event or why I even bothered. I could only think of photos I had seen of agonizing troop movements during World War I across the water-logged fields of France in winter. It nearly broke my spirit, it was so slow and difficult. Only a 2 mile stretch on a park road and some higher ground from miles 25 to 27 allowed some mental recovery before encountering the third stage.

The Thorns. Miles 27-29 were low-lying sections around one of the park’s lakes. While this trail might be a scenic, even romantic, walk during a mild spring afternoon, it was substantially overflowed Saturday.

From Running-General

This video by one of my fellow runners from this section is so real, it still gives me chills

I had waded through some of these knee-deep water holes on lap one, including one nearly 40m long. Half-way through that traverse, my calves and feet felt nearly frozen. On lap two, I chose not to wade again, so discouraged was I from the Slog. The alternative, while less freezing, was more painful. Many of us bushwhacked around the 8-10 water-filled areas. I termed this part of the race the “Multiflora Rose 50K” in honor of the thorny, pernicious weed-plant which has invaded of our state’s woodlands. It scraped my legs and ankles as I scrambled to make progress.

The last two miles of the race were relatively clean, with the course moving to higher ground and then park roads heading back to the start/finish line. I had to walk all of mile 30...running just wasn’t going to happen. However, I was able to run most of the last mile, hitting the finish line in 7:33:44. But lap two was nearly a full hour slower than the lap one, with a pace of 16:14/mile. Not even a modest walking pace on average, such was the impact of my fall, the muck and the water circumvention.

When I finish a race, I’m usually euphoric, thrilled with what just happened. While my body felt fine this time, my spirit felt broken. I was deeply discouraged and I didn’t know why. It took me three days of reflection to grasp what happened.

I realized this race, lap two in particular, was a metaphor of something much more profound, something far larger than distance running.

Lap two was chemotherapy. Lap two was long-term unemployment. Lap two was raising a difficult teenager. Lap two was not what I signed up for.

Let me explain.

I entered this race wanting to run. To run a trail race. I was prepared and psyched to do a 50K trail race in cold weather.

I didn’t enter a Warrior Dash or Tough Mudder or any of the adventure races designed to put physical obstacles in the way. Not my style. Not interesting to me. Others may enjoy them but I don’t.

I signed up for a 50K trail run. And I couldn’t run. The trail was unrunnable over significant stretches. It was not the trail conditions themselves which broke me down, I came to realize, however. It was the complete and utter denial of doing what I had hoped and planned to do.

From this stems the metaphor.

I want to be healthy, we say. I want to live fully And then I’m racked with cancer. And the treatment is worse than the disease at times.

I want to work, we say. I want to support myself, my family. And then I’m unemployed. Have been for 18 months. No one even wants to interview me.

I want to love my teenager, we say. I want to communicate, appreciate, encourage, guide. And she rejects me. Turns her back. Yells at me. And worse. And has been for five years now.

These disappointments are examples of the many ways our lives become difficult, deeply discouraging. So much of discouragement stems from the dashed dreams, the hopes we feel have been unjustly taken from us. These dashed dreams can break our spirit. We didn’t sign up for the tough times.

You see, when I got done with lap two, I was fed up with that race. As runners, we are often full of bravado and enthusiasm, welcoming the pain, the difficulty of a race as a challenge, as a badge of honor.

I had none of that on Saturday. I hated lap two. If the Race Director were to call me today, offering me free entry into the race next year yet saying the conditions would be the same, I’d turn him down. I don’t want to do that again. I just want to run.

No one I’ve ever known would choose to go through cancer and treatment again. No one I’ve ever known would choose long-term unemployment. No one I’ve ever known would relish having another angry teenager around.

But we find ourselves in those situations. We don’t like them. We wouldn’t want to do them again. But in the moment, we have to do them. We have to keep moving. One step at a time, whether through freezing water or thorn-filled clambers on a non-trail. We flop and are so grateful for someone to extend a hand at the right moment.

The metaphor helps me have empathy for those with far more serious issues than mud and cold water that resolve in seven hours.Lap Two taught me all this and more, afresh. I hope it’s been helpful for you to read. It’s been helpful to me to write.

Persevere.

.

Galloway Run/Walk Method: Update on 5 Years Experience

2011-12-04T17:40:00.001-05:00

In September, 2008, I wrote a summary post on my experience to that date using Jeff Galloway’s run/walk approach to distance running. Recently, several folks have asked me to update my experience and it seemed useful to do so as a reference.

Jeff Galloway has suggested for some time now most of us mere mortal runners can go longer and farther by interspersing walking with our running. I’ve been doing this since January, 2007.

It works. And I'm still enthusiastic about this approach to running.

I run/walk virtually every training run I do. It is simply second nature for me now. The mechanics just are part of how I run. I don't think its a coincidence I can’t recall a single injury in the nearly 5 years since I started which has caused me to stop training. And, in that period of time, I’ve finished 20 marathons/ultras and a lot of shorter races. Given that I’m not anticipating a spot on the US Olympic Team, that’s all I could ask for...to be able to run, enjoyably, injury-free, year round.

Why does this method seem to hold injuries at bay? Jeff has long held breaking up a long run with regular walks is worth a lot. I agree. So many times, especially during marathons or long training runs, I’ve felt fatigue or discomfort start to set in. Amazingly (and it still truly amazing to me), I’ll go to a regular walk break, collect my thoughts, perhaps extend it by 10-15 seconds, and the situation improves. Often, after one or two more of the regular walk breaks, I’m back to normal. It’s happend too many times to dismiss as mere coincidence. The variation in pace/muscle/jostle/mental rhythm is restorative.

In addition to this, I’ve come to appreciate other benefits of run/walk in the past few years.

Run/Walk allows for real fine tuning during a race or run. On several occassions, I’ve been deep into a race when weather or fatigue simply causes the run to start to head south. If I was simply running, I’d be forced to slow down. But, as the mind gets mushy during a long run, that can be hard to do. It’s been much better to throttle back to a lower run/walk ratio. The shift from a 4/1 (run 4 minutes/walk 1 minute) to a 2/1 is invigorating, as odd as that may sound. It allows a much more precise improvisation as the need dictates. The associated precision builds confidence. And confidence is huge, mentally.

At a macro level, run/walk also allows specificity in training. For example, last summer, as I planned out the race calendar for this fall, it became evident that the Veterans Marathon on November 12 might be a chance for a “quick” marathon for me. As a result, I began to train towards running a 6/1 pattern for that race...doing most of my training at 6/1, mentally preparing for the running sequences longer than my base ratio of 4/1, constructing some intermediate time windows for this pace. And, in this case, it worked. With that race under my belt, I’m now looking at a series of maintainance races during the long winter months. Time is not a big concern in these events, so I’ve dialed much of the training back to a 4/1, content to simply get the miles in and keep running. And I might even run two of them at a 3/1 or 2/1. Looking farther ahead though, I just signed up for a race in May which may led itself to a 6/1 or 7/1. I can mull the plan during the long cold runs in the next few months.

Yet, what about racing? Can you ever go “fast”? Are you doomed to slow running? Here’s how I’ve made sense of this.

For half-marathons and shorter, in moderate temperatures, I usually run continually. Over the past 13 months, I’ve set PRs at the 5K, 10K, 15K and half marathon distances. How does this work?? Again, I’m not entirely sure, but I think part of it is the fact that using run/walk in all my training allows me to pack on more injury-free miles. And the larger mileage base allows me to run the occasional race hard. Put another way, it keeps my legs fresh enough to go hard. Functionally, I set the pace for these races according to what I can comfortably hold through the run segments of my normal training--it’s not like I can suddenly do 6 minute miles. Yet, with a decent training base, you can go hard for shorter races. And it’s kind of amazing to me that I can even consider a half marathon a “shorter” race.

How do I keep track of running and walking? Do I stare at my watch all the time? No way..that would be awful. I simply use the Timex Ironman 100 lap watch. It has an interval timer feature in which I can set up my walk and run breaks. Geek note-- I always set my walk time as segment one, my run time as segment two and set the watch to loop back continuously. Why? Because at the end of segment one, it beeps for two seconds, whereas at the end of segment two, it beeps for 10 seconds. When I’m running, I need a stronger reminder, as my mind often is off on some other topic. While walking, usually for one minute, I don’t need much of a signal to begin to walk again. End of geek note.

Hope all of this is helpful for you. If you have questions, feel free to get hold of me.

Persevere. Whether running, walking or both.

.

Race Report: Veterans Marathon 2011

2011-11-22T21:04:00.000-05:00

ORN: 26.2 miles, 4:36:57, R/W 6/1

Quick Summary

It was a fantastic weekend with my nephew John, which happened to feature a marathon. The race set up well and turned out to be my fastest marathon in over 5 years.

The Gory Details

This race was the result of a year-long discussion between John and me. In 2010, we ran two big city marathons together in Los Angeles and Chicago. Wouldn't it be cool, John suggested, if we contrasted that with a small-town Midwestern marathon??

The Veterans Marathon on November 12 filled the bill perfectly. In the small town of Columbia City, Indiana, about 2 hours from our house, it's a half marathon/marathon with around 500 total participants. What a contrast to the mega-events in LA and the Windy City!!

John flew in on Thursday from San Diego for a family meal. Friday let us visit my workplace, walk some of the running trails I enjoy and then head across the northern Indiana flat lands to Columbia City. It took us less than 60 seconds to pick up our bibs. We drove the course before sundown and relaxed in the Lap of Luxury of our spacious hotel accommodations.

Race morning dawned with nearly perfect running weather. It was sunny and 40F at the start. The small town touches were all over the place; the local veterans group presented the colors, the Columbia City HS Band played the national anthem and at precisely 8:00am, a cannon blast sent us on our way.

John and I both felt the cool weather and flat course augured well. For John, that meant a run in the 4:15-20 range. For me, it meant a gear shift from usual run/walk ratio of 4 minutes running and 1 minute walking to a 6/1. We decided we'd do a solid run together for the first 3 miles and it was huge fun. You can see it here in this photo from mile 2.5.

From Running-General

We split up around mile 3 and John had a wonderful run. He enjoyed the entire scene of small-town Indiana.

From Running-General

For my part, I settled in and tried to execute my plan for the day. I have not run a marathon at a 6/1 run/walk, yet had done all my long runs this fall at that ratio. With the weather in the 40s, I planned to see if I could run "hard" and get under 4:40. This required me to maintain a 9:45 to 10:00 pace during the run sections, for an aggregate 10:30/mile pace overall.

I don't think I've ever mentioned here the Universal Pace Chart I developed for myself a year or so ago. It takes three even paces but adds 30 seconds/mile from mile 19 on in. As a result, it allows me to project, at any mile, what my final time will likely be. I have this laminated and carry it with me. For an engineer, it's a treat to look at a sheet full of numbers every so often.

From Running-General

The plan worked. At mile 6, I was 2+ minutes ahead of the 4:40 pace. It was 3+ by mile 10 and I hit the half marathon split at 2:15:00. Miles 13-17 were the toughest of the race, as the wind had some up and we were running straight into it a 15-20mph wind. At mile 16, I was only 45 seconds ahead of the target pace. Mentally, though, I knew the legs still felt good and I'd have the wind at my back soon. By mile 20, I was 90 seconds ahead of pace and at 24, the gap was a full 2 minutes. Mile 26 was exactly 10:30 and I hit the finish mat for an official time of 4:36:57, 3 minutes under the target.

From Running-General

John had a solid race as well, holding off leg cramps in the last three miles to notch a 4:25:29. He got his wishes of a small town marathon with good weather.

From Running-General

It was a terrific weekend with a great friend to whom I also happen to be related. The running was also good but that's not the key. It's the friendship that counts.

Thanks for listening. Persevere.

Race Report: Adams Mill Covered Bridge Half Marathon

2011-10-27T21:49:00.000-04:00

ORN: 13.1 miles, 1:51:35, 8:32/mile

Summary

On a perfect fall day for running last Saturday, another PR flowed in this small, local half marathon on the nearby countryside. Better still, an enjoyable day with three work colleagues.

Below, I have some photos of the day, many thanks to Half Fanatics pal Mike Hoyt. Following that is a painfully detailed write up of the race which I sent to my nephew John. So, whether you like photos or excessive levels of textual details, you'll have something to like here :-) .

The Pix

Every race has a theme. This one evolved into an outing with three work colleagues. And it was ultimately a really good day for the home team.

Post Race: Mike, Joe, Cara, Wendy

From Adams Mill HM

I am really lucky to work with some terrific people at a company doing some neat things. And some of these fine folks enjoy running as well!! With this half marathon in the small town of Flora, about 20 minutes from us, on a quiet weekend in late October, all four of us decided independently to take it on for different reasons and ultimately helped each other achieve much more than we thought possible.

Race day came with perfect conditions, at least for me. A big blue sky, temperatures in the low 40s, no wind and a mostly flat course. It turned out to be a small field, as well, with only 81 runners showing up.

We started on time, heading straight south for 4.5 miles across the dead-flat farm country of our part of Indiana.

From Adams Mill HM

I hope this incredible flatness, here at mile 2, does not create a phobic reaction for any of you from hillier locales. But this is pretty typical of how our area looks, particularly once the corn is harvested. And look at the blue sky!! Horizon to horizon...spectacular on the prairie.

Before we got to mile 5, we took a turn to the races namesake, the Adams Mill Covered Bridge. The curves and bridge were surprisingly motivating.

Covered Bridge

From Adams Mill HM

Just before the turn around, the road flattened out and we enjoyed running next to Indiana's top cash crop, ready for picking.

Running next to cornfield

From Adams Mill HM

We retraced our route. With one mile to go, I knew I'd have to hustle to get to my 1:52:00 goal.

One mile to go

From Adams Mill HM

And so it was a welcome sight to me to see Mike, who had already finished, coming back to meet me. He pushed me in the last 250 meters, and helped me get the goal!

Mike pacing Joe at end

From Adams Mill HM

Our work team did well! Mike finished his first ever half marathon in 1:39, taking sixth overall. Cara finished her third HM, 21 minutes better than ever. Wendy finished her first HM, meeting her goal of feeling strong at the end. So strong, she was able to happily hold her 1 year-old daughter just a couple of minutes after crossing the finish line! And I was pleased, setting a PR by almost 2 minutes.

Wendy with Hannah

From Adams Mill HM

And now a wordy description of mileage, distance and other numeric detritus

Well, we got to the site with plenty of time. I have learned I need to warm up if I want to run hard. So, I ran about 1.6 miles and stretched well. We lined up and took off just past 9am. I had set my Garmin for even splits (8:33) and had a pace chart to boot. Miles 1-4 were flat and straight south from Flora. They went in 8:30, :33, :52 (one more pit stop) and :41. So I was 24 seconds behind pace at 4 miles.

At mile 4.5 ish, we made a left turn and had some scenery. We did a cool sweep down a curvy road to a covered bridge (thus the name of the race) and an old corn mill, now a museum. We then climbed up out of this made a right, ran about a half mile into the tiny town of Cutler, Indiana. Population of maybe 100. Tiny little town and we did a nice loop of about 4 blocks and headed back from whence we came. Miles 5-8 were 8:22 (w/ downhill), :38, :38, and :25. I really enjoyed this part of the course...the relief, the very visually appealing curves and slopes and turns, the nice little loop through Cutler. Also saw a lot of folks coming and going, since Cutler had the half-way mark. And, at mile 8, I was only 15 seconds behind target pace.

I should comment on hydration and calories. I carried no water on this race, having decided aid stations were going to be adequate and the coolness would not make water a big deal. There were 3 aid stations, so we had 6 opportunities to grab a drink. I took something at 4 of the 6 and only had about a three gulps at each. And that worked fine...no real thirst issues. As for calories, I had a small squeeze bottle of JoeGu and I used it 3 times. Probably the equivalent of one Gu pack but spread out. It gave me a small boost, seemed to work.

We climbed up out of the valley, turned right and were back, headed straight north, back to Flora. Mile 9 was uphill for an 8:42 but mile 10, back on the flat, was 8:42 as well, putting me 33 seconds off the pace after 10. I was surprised to see the 8:42 there. I had a straight shot into Flora and this became a bit of a mental search. How badly did I want the 1:52? Not like it was a world record or anything. Yet, I really did want to see if I could pull it off and I felt OK. The legs felt good. But I was fully by myself...with only 80ish runners, we were royally spread out, I hadn't passed or been passed since mile 5. So I settled on just to amp up the pace a bit, knowing I needed to feel like I was pushing it. I checked the Garmin (which I had set on training mode, so my indication of pace was whether or not I was gaining on the imaginary competitor...I started to steadily gain). But I was startled to go through mile 11 with a split of 9:08. What?? I really didn't stress much... I knew I was running faster and experience says this had to be a mis-measured mile. I kept pushing. When I got to mile 12, the split was 7:56. I knew I wasn't that quick!! So, mile 11 was long, mile 12 was short, I was OK with that. Yet, I was still 30 seconds off my target. I had only recovered 3 seconds in 2 miles...not enough. Could I push hard enough to do an 8:00 mile in mile 13 and carry that thru the last tenth?

I tried to dial it up. We had a long straight run towards the finish, interrupted by a short 4 block jog in and out of suburban Flora (I'm sure necessary to get the distances right). I was trying to catch a guy I had been chasing for 6 miles and was slowly closing on him. Further, I saw my work colleague Mike who had run a 1:39, getting 6th overall, and had come back out to help me run in. He saw me coming towards the last turn to home, with about 250 meters to go. I turned the corner where he was standing, looked at my watch, which said 1:50:30. I told Mike "I have 90 seconds to get across the line...take me in!!!"

He relished that job and off we went. Mike right in front of me, making me stay up with him. Mike ran varsity cross country at U of Toledo, and quickly got into the "coach" mode...it was really cool. I've never had this happen before. I locked in on staying with Mike, listening to him urge me to get my knees higher, pushing off stronger on each stride. We blew past the guy I had been trailing and pushed really hard for the end. I was thinking we'd be close to 1:52. I saw the official clock as we got close and it was only at 51:30!! And, so, when I crossed, hit my watch, and I had it in 1:51:37. I went from 30 seconds behind the pace at mile 12 to 23 seconds to the good at 13.1. I'm still stunned it happened. Just did the math...8:30 for 1.1 miles, which is a 7:44 pace for that distance. Wow. Mike's help was huge...and I think he had fun helping the old guy hustle to the end.

Well, a long post for a mere half marathon. Hope you enjoyed it. Thanks for persevering.

Race Report: Heritage Trail Marathon 2011

2011-10-06T06:58:00.002-04:00

ORN: 26.2 miles, 5:18:13, 4/1 R/W, 12:03/mile

Quick Summary

You know a race is fun when you are sad to see the finish line, knowing the race is over. It's even better when such a race is a marathon. Better yet when you run the last half of the race 2.5 minutes faster than the first half. Yet over the top better when your fastest mile of the day is the 26th.

All of this and more in the Heritage Trail Marathon on October 2. A perfect weather day on a fun, local trail made for one of the best running experiences I've ever had. Here's the whole story.

The Gory Details

Lots of pix in this race report, thanks to the race organizers who published nearly 1,500 images to the web, all free to download. What a treat!!

This is a local race, a mere 10 minute drive from my house to the starting line. So, unlike my usual race morning routine, I could "sleep in" until 5:30am, have a warm bowl of oatmeal in my own kitchen and then take a short drive to the start. Check in was simple and well before sunrise. Chilly too...my thermometer at home said 40 when I got up.

When checking in, I got my first surprise of the day. I learned the organizers had to alter the course for the marathon. Where the original plan has us running the full 13.1 mile length of the Wabash Heritage Trail and then back, trail construction and a logistic conflict with another event in downtown Lafayette forced them to make the course a 6.55 mile out and back route, which half-marathoners would do once and marathoners would do twice. Understandable, given the circumstances. But, as a card-carrying overthinker, it took me a while to re-orient my race plans regarding hydration, aid stations and landmarks for effort assessment. (photographic note: when training for this race during August I shot a photo album of the trail and two short videos from around mile 2 and around mile 4.5)

I worked through it OK and the sun came up on a clear, beautiful day for running. Musical Note #1 happened when the organziers gathered the 200+ total participants in the marathon, half marathon, 15K and 5K runs for some instructions about the trail and then we sang the National Anthem together. It was a nice touch and we didn't sound bad at all! The event began as they launched each of the four events at five minute intervals. The 46 of us running the marathon gathered first and took off right at the appointed 8:00am start time. I'm in the back of the pack here, just behind runner 143.

The initial out section served to help me find the day's rhythm. The trail was narrow and, with the early pack, not one where I could do my usual run/walk for a while. We were also eventually passed by the leaders of the half marathon and then the 15K fasties. I wasn't sure just where the aid stations were, nor how I was going to reload my water bottles along the way. Not unusual, really. But, by the time I got close to the turn around point, it was starting to settle in.

Musical note #2. Just after the turnaround, I met local running friends Tony and Lu who were taking a slow approach to the half marathon. Tony had bragged on his lovely wife Lu's birthday at the start when we talked. As I saw them running towards me, I broke into a loud version of "Happy Birthday", and noticed that "Lu" is the perfect name to sing that song to!! Try it...all four lines rhyme...even better if you use "Lu-Lu" for the name. She must have liked it...I got a hug on the trail.

On the first trip back, things quickly fell into place. I reoriented my earlier thinking to the reality of the aid station locations as they were. The traffic thinned, the blue sky was gorgeous through the trees, my blood was warmed so the long sleeves and cotton gloves were perfectly comfortable. The legs felt good, though I knew full well that good legs at mile 8 were necessary but not sufficient for a good race.

Musical note #3. Figuring I'd be alone a lot in this small race, I took along my mp3 player, plus some new earbuds from Yurbuds. They had advertised them as having a "lock in" feature which kept them from falling out of your ears, something I've been annoyed with every type of ear bud I've used. And they were falling out. But, putting my proclivity to overthinking to good use, I realized how I could rearrange the cord to keep them in. I sat back and enjoyed my favorite local station.

I got back to the start/finish line, feeling good. I reloaded the water bottles, reoriented the cord, smiled for a photo and went out for another 13.1 miles.

And the race got really fun. Fully familiar with the altered course, still enjoying a perfect fall day, pretty much by myself all the time, dialed into the tunes, it was a treat to keep going. On my way out, I started to see the leaders on their way back. Boy, were they moving. But, hey, so was I, just not as quickly. The 4/1 run/walk cycle was feeling just fine. In fact, somewhere in the 15th mile, I recall feeling sad a walk break sounded. I smiled, knowing I needed to walk, but was glad I was so antsy to keep running. I got to the turn around point once more, 20 miles into a trail marathon, and grinned more...I still felt fine and I was 6+ miles from home.

Musical moment #4 hit around mile 22. Todd Agnew's "Grace Like Rain" came on the radio, a marvelous arrangement of the familiar tune "Amazing Grace". It's a favorite of mine for several reasons. And it made me laugh. I recalled being around mile 22 of the US Air Force Marathon in 2009, hearing this song play at an aid station. I was dehydrating badly at that point and the song was a huge encouragement to me. How funny that the same song would come on again at about the same point on a day when I felt terrific!

Before the race, I had decided a great race on this course would happen if I still felt good at the last crossing of the Wabash River, about 3 miles from the finish. Well, I crossed the Wabash, felt good, and grinned again. Let's let it open up and run well to the end. And so I did. It was pure joy to move smoothly, comfortably, confidently through the woods with 23 miles behind me. When I came to the small marker indicating one mile to go, I scrapped the run/walk and pushed the pace home...as near as I could tell, I ran the last mile between 8:30 and 8:45, my best mile of the day. Across the finish line, marathon #23 in the books.

Why did this race go well? I think several reasons. First, the weather was perfect. It was in the low 40s at the start and was perhaps 55 at the end. No wind. A flat course along the river with firm footing helped, even with all the logs we had to go over. I had enough miles in the bank. In otherwords, all the factors lined up for a good race. And it was good.

Long report...a good race, worth remembering. Thanks to Planet Adventure for a good organization. And thanks for reading.

Persevere.

.

Medals4Mettle: Letting Go to Lift Up

2011-09-11T15:40:00.000-04:00

While preparing for the Illinois Marathon last April, I got a note from fellow Marathon Maniac and Illinois resident Scott Dahl, setting up a MM Photo Op for the event. In that communciation, I learned of an organization in which Scott is active. Medals4Mettle is based on a simple and compelling premise: Runners give their medals as encouagement to children fighting long-term illness.

When Scott explained this to me and after I looked at M4M's web site, it grabbed me. What a beautiful yet simple thing!! The group was started by a surgeon who is also a triathlete; he had a child as a patient, fighting a long haul disease and, somewhat spontaneously, gave the child a recently earned medal from a tri. He wanted to salute the "mettle" the child required to deal with the illness. The child was so pleased and so encouraged by the simple gift, he realized he had stumbled on to something. He began involving other athletes and the idea took form.

Scott described this and I realized I could easily be part of it. Over the years, I've placed medals and race bibs behind the door to our home office, below. It's a quiet, out of the way part of the house.

Yet for what reason did I need the medals? Did any local sports reporters clamor for the opportunity to photograph them? Did any family members stroll up to the room to marvel at my athletic prowess? Did I receive email requests for me to pose in front of them? Laughable suggestions, all. The only purpose they held was for some periodic reminisence. So, it seemed logical I could part with them for more noble use.

I knew this information in April. And I knew how I could send them to M4M. And I didn't take any action until now. Why?

At one level, I simply needed to get around to it. But there was a deeper, more self-absorbed reason which I had to acknowledge if I was to be honest. This was the real cause the four-month delay.

I liked having the medals. In some way, they gave meaning, identification. To look at them was to relive some day gone by. Keeping them was to somehow seek to cling to a moment which was done, over.

Years ago, I heard a quote I've never forgotten: "If you own something which you can't give away, you don't own it, it owns you." I realized the medals were starting to "own" me in some way. Not at the depth of control of the "precious" in Tolkien's Ring Trilogy, yet there was a cling. This realization both frightened me and spurred me to action.

It was a strange, yet good sensation to begin pulling the medals off their ribbons, one by one (M4M adds their own ribbon to each medal, so asks folks to send in medals without the ribbon). It was a healthy lifting of some strange attachment. The half-marathon medals, interestingly, were not a big deal to part with. But the marathon medals were. It took work to pull each one off its ribbon. I laid them all out on the desk and smiled. Each one had a special memory of a marathon which went well or terribly or alone or with friends.

I ultimately chose to keep two medals; my first half-marathon medal at the Indianapolis Mini-marathon in 2005 and my first marathon medal of this era, St. Louis in 2006. All the rest went into the box.

And it was fine to send 4.5 pounds of medals out the door. Shoot, I still have all the bibs. I still have all the ribbons, many of which are specific to a particular race. And, I pray, each of those medals will bring a smile and a bit of encouragement to a kid and his/her family facing a much bigger challenge.

If you'd like to be part of this wonderful and simple project, all you need to know is at the M4M web site. I'd like to know what, if any, mental process you might work through in so doing.

I know I'm glad I did.

Persevere. The kids sure will.

.

Race Report-Blueberry Stomp 15K

2011-09-05T15:29:00.001-04:00

ORN: 15km (9.3 miles), 1:17:52, 8:23/mile

Had huge fun today, Labor Day 2011, running the Blueberry Stomp 15K road race in Plymouth, Indiana. The race fell nicely into my fall race plans, helping build towards three marathons later in the fall. About a 90 minute drive away, it was easy to get to and offered a good distance. I had run this race in 2005 and was looking forward to running it again.

After a brutal heat wave last week, a massive cool front came through over the weekend and the temps were perfect for running. The thermometer read 53F at the start and could not have been much over 56 by the end. A refreshing breeze of cool, dry, Canadian air made us forget, for a little while anyway, the mean heat we've had this summer.

I wasn't quite sure what the legs would allow today, given a hard half marathon just two weeks ago. So, I decided to see if I could carry a pace of 8:50/mile and see how I felt. The weather was just so very, very nice, I did feel hopeful, though.

The race started right on time with what seemed like 500 or so combined 5K and 15K runners. In the first mile, I found myself running comfortably yet was surprised to see the first mile come along in 8:37. I tried to hold back the reins, yet miles 2 and 3 went by in 8:28 and 8:34. The 15K route made a large loop of country road past past some stately manors. Mile 4 checked in at 8:33. I was still feeling good, so decided to let the pace improve a bit.

Mile 5 and 6 were 8:20 and 8:31 and we were heading back to town, feeling good. So, what was possible?? I picked up the pace. Mile 7 and 8 were in 8:10 and 8:07. The last 9.32 miles went by at a pace of 7:59 and we were done. The final was 1:17:52, which eclipsed my former 15K PR (set on the same course in 2005...I don't often run 15K) by over 7 minutes. The aggregate pace was 8:23/mile and the entire race seemed to pass oh-so quickly.

The fun part of this race comes at the end, though. The running event is simply one part of the larger Blueberry Festival, a carnival of activities over the whole Labor Day weekend. The high point is a big parade on Labor Day morning. The start of the race preceeds the parade, though many folks had already staked out prime viewing spots along the way. Thus, we had a nice crowd on the way out. On the return trip, however, the parade was in full bloom, going south, while the 15K runners were strung out, running north, in a lane along the left side of the road. I decided to have some fun, giving official "parade wave" to the float carrying Miss Blueberry and her court (they got the joke) and doing an air guitar with guys on a float for a local radio station.

But the real fun was seeing a bunch of guys walking along wearing t-shirts with a huge "Joe" emblazoned across a silloutte of the state of Indiana. Turned out it was a campaign effort for Joe Donnelly, currently representing that part of Indiana in the House of Representatives but also hoping to make a run for the US Senate in 2012. In the moment, I mostly thought it was a cool T Shirt, for obvious reasons. Better, though, as I ran past the T-shirted dudes, I saw a guy in a tie-less white dress shirt shaking hands with folks on the side of the parade route. Man, I said to myself, that has to be Joe!! So, even with 200m left in the race, I peeled back and said to him "Are you 'Joe' "? He grinned and said yes. I ran up and shook his hand, telling him I was Joe too! I guess this meant we were both, simultaneously, shaking hands with Joe. In a nice bit of clarity of thought, Joe said to me "Hey, I'm messing up your time!" I appreciated his awareness of the moment. I pointed out I was not on the bubble for making the Olympic team and just was having fun. He got the joke and the political moment made us all smile.

It was huge fun to be able to run well on a perfect day. It doesn't always happen...savor it when it does.

Persevere. And give a politician a smile if you have the chance.

Race Report: AFC Half Marathon 2011

2011-08-23T20:30:00.014-04:00

ORN: 13.1 miles, 1:54:47, 8:46/mile

The Quick Summary

Wow, what a fun weekend in San Diego! We had huge fun running America's Finest City Half Marathon, and even more fun with family. On a perfect day to run, I had my quickest HM time in three years.

The Gory (and Pictorial) Details

A trip to San Diego from Indiana for a long weekend means a lot of early mornings. I was out the door at 4am on Friday morning and, despite a flight cancellation causing me to fly from Indy to Houston to Denver to San Diego, I got there just a little after lunch. My sister picked me up and we got to visit a wonderful agency where she volunteers in San Diego, The Tomorrow Project, which gives many job skills to underpriveleged women. It was terrific to see how my big sis was contributing in her retirement.

Her oldest son, John, is technically my nephew but we are way more like brothers. He picked me up late afternoon and we headed to the expo to get our bibs. Walking in, a strange, impish idea hit me. I asked someone "Just where are the bibs for the elite runners?" She pointed, we walked over and I explained to the volunteer that I was hoping to just stand there, that this was as close as I'd ever be to elite status. She grinned and said, "Shoot, why don't you just hold one?"

"Elite" runners?

And so we did! It seems the #2 had already been picked up, but #1 and #3 seemed just fine for us!! We got photographic proof of our brief touch with world-class status.

From there, John, a two-time veteran of the AFC HM, drove me over the last half of the race. This proved very useful on race day, as the course gradually climbed in the 11th mile, then found a long steep up-hill grind over the last two miles.

We then headed to enjoy an evening of Major League Baseball. We went to Petco Park to watch the titanic struggle between the Florida Marlins and San Diego Padres. Since both teams were at the bottom of the National League East and West, it seemed only logical to wear a Cubs jersey to represent the bottom of the National League Central.

At PETCO Park

Thanks for StubHub, we got terrific deals on seats just 6 rows from the field right at third base. We were so close to the field, we could analyze whether the container in the right hip pocket of third-base umpire Tony Randazzo was a tin of snuff or a small package of sunflower seeds. (During the middle of the 5th, we confirmed it was the seeds, fortunately). John and I love baseball and we were able to get so close and analyze all the ins and outs of a tight, 4-3 Padre win. It was probably the most enjoyable major league game I've ever attended.

Saturday was a relaxing day with my sister and brother-in-law, capped off with a great pasta dinner and long conversation with John and his wife. We hit the hay early because Sunday was going to be a long day.

And so it was. The alarm went off at 3:30am, John and I headed to Balboa Park just before 4 and were on one of the 106 bus loads of runners hauled from the finish line to the start point at Point Loma at 4:40am. At the Point by 5am, we had two hours before the 7am start. And this time was sweet. It was dark and we found a quiet spot overlooking San Diego Bay. The cool quiet was a terrifically pleasant experience. As the sun rose, the marine layer kept the temps right at 60F for the entire 2 hours of the race...perfect running weather. At the right time, we did a short warm up run, and walked to the start grid, positioning ourselves about a third of the way back from the front. Despite our very ordinary four-digit numbers, we were ready to go.

At the start

The race started on time, we crossed the finish line two minutes after the gun sounded and the race was on. John and I wanted to run the race fairly hard, so had decided to try to hold to 8:40 miles, run together through mile 10 and then see how we felt for the final uphill climb. The first two miles were rolling, then we had a nearly two mile run downhill. The course then flattened out and we settled into a rhythm. We hit the 10K mat together in 52:41, a pace of 8:30, feeling good. With the early downhill, we were pleased with this pace.

The 10K mat

We turned onto Harbor Island and ran the "T" section of the course, emerging at mile 8. We shared some M&Ms, stayed hydrated and kept moving. It was terrific.

At about this time, far ahead us, a 23 year-old Kenyan, Weldon Kirui, won the race in a blistering 1:03:18. Why was he so fast? Take a close look at his bib number:

The Winner #3

Yes, he wore Bib #3. If you zoom in on the original photograph, you can actually see John's fingerprints still on the corners of the bib. The inspiration was unquestionably the difference on race day. John is truly linked to running greatness, yet, in humility, did not want to detract from Mr. Kiruri's moment in the sun and so hung back in the pack.

Meanwhile, back on the course, we kept rolling along. Just before the 10 mile marker, though, I noticed John was rolling better than I was. We chatted about it and I sent him on his way with an encouraging fist bump. I watched him pull away steadily, looking strong. He kept a very strong pace, motoring up the two hilly miles in 8:13 and 8:11!

John finishing

John finished in 1:51:07. Breaking that down, from the 10K mat to the finish, he ran at an 8:29 pace. Wow...8:30/mile for first 10K of the race which had a big downhill, then 8:29 for the final 6.9 miles with a 2 mile grind uphill. That's an awesome finish and great pacing.

After John moved ahead, I hit one of those half-mile or so patches where I had to re-calibrate and reorient, both in mind and body. That seemed to help and then the hills began. The same two miles mentioned above took me 9:55 and 9:40, respectively. Such is the advantage John has by being able to train regularly on hills while I live in a remarkably flat area. That hill was just plain tough but I did run it without walking.

One of the most amazing experiences of this race for me occurred at the top of the hill, as we turned off the climb and onto the mostly flat final half mile in Balboa Park. I suddenly felt like I was accelerating...it's hard to explain but it was almost like coming out of a slingshot. I looked at my Garmin and saw a pace of 7:45 and it felt fine.

Joe near finish

I pushed hard to the finish, hitting the line at 1:54:47. I had wanted to go under 1:55 and had 13 seconds to spare. My pace after the 10K mat slowed to 9:00/mile but that's just the way it was on the hill.

John found me shortly after I crossed the finish line and we had a most wonderful time reliving the race. We hung out for 30 minutes or so, enjoying the entire atmosphere, even with our humble, four-digit bib numbers intact.

Afterwards

The rest of the day Sunday was more family. My sister, BIL and I joined John and his wife, daughters and boyfriends for supper on their new patio. What rich time together! It ended too quickly...up at 4am on Monday to catch a 6:30am flight home.

On reflection, the weekend was simply marvelous. It also says much. The baseball was perfect. The run was awesome. But, ultimately, baseball (like the Cubs) fades. Eventually I won't be able to run. Yet my family will always be there. And quality of the time with them eclipsed all the other terrific experiences of the weekend. Thanks, to all of you for your hospitality!

Persevere. Especially with your family.

.

Race Report: Eagle Creek Trail Half Marathon

2011-08-09T20:27:00.001-04:00

ORN: 13.1 miles (-ish); 3:05:07

Quick Summary:

Wow! How do you capture fascinating, tough, gritty, enjoyable, glad-it-is-over, all at once?? I'm not sure...but that was what Planet Adventure's Eagle Creek Trail Half Marathon turned out to be. On a brutally hot, humid day, we ran a very technical, demanding course. I gave it a hard effort throughout; yet that effort earned me the slowest HM time I've ever had. And I wasn't the least bit dissatisfied...I simply "ran the best race conditions allowed."

And had some fun conversations as well...see the last story below.

Lots of photos today. A couple are mine but most come from Dave Mari, Michael Hoyt and the race organizers, who provided thousands of hi-res photos free for the download. What a concept! Enjoy.

The Gory Details

The race site was just under an hour from our house so it was easy to be out the door by 5:15am and have plenty of time to get parked, get the packet, relax and prepare for the (scheduled) 7:35am start.

Somewhat spontaneously, a Marathon Maniac photo-op happened before the race. Almost magically, folks with Maniac singlets appeared from all directions and we had quite an assemblage. Equally quickly, cameras appeared everywhere...maybe 20 or more folks snapping pix all at once. As close as I'll ever come to being a paparazzi subject! Since I was only running the half, I didn't wear my Maniac shirt but slid in the back of the photo anyway.

Maniac Meetup

Not surprisingly, in the middle of this photographic extravaganza was our irrepressible fellow Maniac, photo dude and friend to all, Dave Mari. I first met Dave at a MM photo meet-up before the Austin Marathon last February. Dave runs almost every weekend somewhere, camera in hand, meeting tons of folks. Amazingly, he actually remembered me and greeted me by name. It made for a fun start to the race.

Dave and Joe

The race had multiple events. The marathoners started first, albeit 20 minutes late. We half marathoners started 10 minutes later. After a similar gap, the 15K participants took off, followed by 5K runners. All told, 500 runners participated.

Did I mention this was a trail race?

Driving across the flatlands of northern Indiana, you'd be hard pressed to think there could even BE a trail race here. Much less find one inside the city limits of Indianapolis (Mayor: Peyton Manning). Even less find an elevation chart like this:

elevation chart

But the organizers put this all together and presented it accurately as a tough, largely single-track trail race.

The course had four real sections. The first 3+ miles were the toughest, a gnarly, twisty, narrow, up and down, course through the woods. As we started, this predictably turned into a woodsy conga line. The line carried me along with everyone else. I managed to recover from 5 near trips and falls and just kept moving.

conga line early

Just before we finished this tough section, a group of 15K runners blew past us at a rare, sorta-open section of the early course, braving stickler weeds to do so. And one of them looked familiar.

"Are you Margaret?" I yelled. Surprised, she turned and said "Yes!" "Did you work at Athletic Annex many years ago?" "Whoa, that was a long time ago, but yes!" she replied, moving out of earshot. "Great, I'll find you later!" and off she went, really moving quickly down the rough terrain.

Eventually, we burst onto the second section, a city thoroughfare, Indy's busy 56th Street. This 3/4 mile section was dead flat over a reservoir. We then reentered the park for the third portion with a much more runnable, if still up and down, trail.

Runnable Section

It was funny how much easier it was to do hills on nicely prepared stairs than a rooted trail!

Stairs

While my splits were around 15 minutes/mile in the early conga line, then around 9:30 on 56th, they converged to the expected 11:00 on these more runnable sections with the pack thinning. I felt fine, despite the heat. I carried my own fluid and the Elixr tabs I'm now using in water make a huge difference. At a key intersection, I saw Dave again and, true to character, he snapped a photo! We had a nice chat, as we both caught our breath as best we could in the stifling humidity of the woods.

Joe mile 7ish

The fourth section of the course was a flat, scenic run on a causeway around a portion of the reservoir. It looked nice but was tough to run on. The rock base was made of large, sharp, quarried stone. Uneven and, were one to fall, quite able to inflict some dandy cuts or scrapes. So I took it easy, stopped to chat with a couple of fishermen and kept moving.

Causeway

Coming off the causeway, we retraced our steps back to the start. The runnable part of the course was enjoyable and I kept moving well. The temperature climbed to the mid 80s, as it was about 10am when we reached 56th Street, out of the shade and under the sun.

The final section was every bit as demanding as it was at the start, only more so on tired legs with higher temperatures. We had fully 50 downed trees like this to climb over or under on the 3.5 mile trek back to the start. It took plenty of concentration, besides the obvious physical effort.

Trees in Trail

I felt fine but, as I met many marathoners heading out for their second lap, I was very glad I had fought the urge to enter this race as a marathon in early August. I truly don't think I could have done it in this heat.

It never gets old to get closer to the finish line. As I crossed ditch after ditch and climbed dead logs galore, I could hear the music and loudspeaker getting closer. It was fun to pop out of the woods and make one more circle of the grassy area to cross the finish line.

Finish Line

The time of day was 11:04 as you can see; my race time was 3:05 and I was fully satisfied with it, as surprising as that might sound. I was gassed...no more effort I could have really put out in those conditions. And that was fine.

The organizers had some good fluids and food available at the finish. That and a seat in the shade was all I wanted for 10 minutes post race.

But then I remembered one task remaining. Where was Margaret?

I got up from the picnic table, started looking at each knot of people still standing around and finally saw Margaret and her husband getting ready to leave. I reintroduced myself and asked her if I could tell her the story.

With Margaret

On November 27, 2004, I met Margaret. (I wrote fully of this encounter that evening on my professional blog here.) I had just restarted running in May 2004 but was fighting calf and Achilles tendon pain. So, I went to a real running store and met her. She didn't try to sell me a shoe. Rather, she sat and asked me questions. We talked for 20 minutes before she even brought out a pair of shoes. Then she took more time, pondered what she saw as I ran up and down the sidewalk outside the store. We tried, retried, talked, observed, and re-tried. I found several possible pairs. The Brooks Adrenalines turned out to be perfect. I bought them and the pain was gone inside of two weeks. It was a wonderful "coincidence" to tell Margaret this story while wearing the Brooks singlet which the company gave me 18 months ago as part of a promotional program. She got me started with this excellent company.

My encounter with her on that chilly grey day in November 2004 was a central step in my running. It got me running, year round, pain free. And I've never forgotten it. Nor forgotten Margaret.

I've actually seen Margaret twice in the intervening years; both times as she blew past me in a race in Indy. I've never had the chance however to stop, talk and fully express my thanks. Saturday was the day. She was wonderfully gracious and, predictably from our first meeting, more interested in knowing how I was doing than receiving my thanks. Yet, it did bring a warm smile to her and I hope a bit of encouragement, probably of a different kind from knowing she had just finished the 15K as 3rd female overall and first in her age group.

You never know what bit of interaction can have a positive impact.

The race "medal" was made from a downed tree branch from this park and will be unique part of my collection.

the medal

A fun race. Be like Margaret...just listen well to someone today.

Persevere.

.

Upcoming Race Schedule

2011-08-01T21:09:00.001-04:00

ORN: too hot to run

Boy, is it hot...this takes a toll on mileage, just as the bitter cold of winter knocks down the miles. But, we persevere and looking forward to fall racing is one way to keep rolling along. The schedule had been in a lot of flux but recently all fell into place, quite nicely. Here's a rundown of my plans.

This Saturday, August 6, I'll run the Planet Adventure Half Marathon in Indianapolis. This is a trail half on some narrow, technical trails in a wetland area on the NW side of Indy. A new race for me, it should be fun. The weather is set to be well into the 80s as the race progresses. But I don't have a time target, just want to enjoy the outing and get in a total of 18 miles for the day...because my next race is on

Sunday, August 21 is the America's Finest City Half-Marathon, in San Diego (which is, according to the local Chamber of Commerce, "America's Finest City"...hubris??). This will be a treat and was late in happening. It will be a fun chance to run again with my nephew and good friend John. He raves about this race. The race filled up before I could register in June but I got a break and found an allowed way to transfer in. My sister lives in SD as well and so it will be a great family time as well.

Labor Day, September 5, will be a nearby race, Blueberry Stomp 15K in Plymouth, Indiana. I ran this race about 5 years ago. I like the distance and the timing fits well for the fall schedule.

On Sunday, October 2 is the first marathon of the season, the Planet Adventure Heritage Trail Marathon. I'll never find a more local marathon...the start line is a mere 6 miles from my house. It runs along the Wabash River on trails, river bank, roads and rocks.

Saturday, October 22 is another local race, the Adams Mill Half Marathon in little Flora, Indiana (home of the famous Hog Jog). It's a first year race and being local and in good timing, falls out nicely for me.

Saturday, November 12 will have me running the Veteran's Marathon for the second year in a row in Columbia City, Indiana. I really enjoyed this race a year ago. If all works well, I may go for a hard run in this event. Surely it will cool off by November??

I'm not sure what December will hold...I'm debating between repeating two races I've done before...the Rocket City Marathon in Huntsville, AL on Dec 12 or the HUFF 50K on Dec 19.

January could have some exciting news but I'm not sure and not ready to announce it yet.

So, that's what the next few months hold. As my wife likes to say, smiling, "Planning is half the fun for you, dear." Yep, she's right.

Persevere!

Race Report: Wabash Riverfest 5K--First Across the Finish Line

2011-07-10T16:12:00.002-04:00

ORN: 3.1 miles, 23:57, 7:42/mile

"If you make the pond small enough, any of you can be a big fish."

Kenneth R. Hutton, my legendary High School Math Teacher

This has never happened. It will likely never happen again. But on Saturday, it did happen.

I ran a race and I was the first one across the finish line.

Now, I really didn’t “win” the race, but I was the first one across the finish line. It is hilarious…here’s the story.

My training plan this summer is aimed at getting solid miles underfoot in preparation for three and possibly four fall marathons. A recurring three-week weekend workouts cycle gets this done. Week 1 goes 20-22 miles, Week 2 goes 15ish miles and Week 3 is speed work. This weekend was the so-called “speed week”. I had planned to simply do 5x1 mile repeats on Saturday. But a few days ago, I saw a flier for a small 5K race alongside the famous Wabash River which bisects our fair city. It appeared to be a simple, no-frills run with a small donation to riverfront beautification. All of this was five minutes from our house. So I modified the plan. I would go early, run some mile repeats along the river and then do the 5K with a moderate effort.

Saturday morning dawned warm and humid. I got to the trail in time but the 3x1 mile repeats I planned didn’t go all that well. Umpiring multiple baseball games this week, coupled with a bad calf cramp at about 3am Saturday morning led to some lumpy legs and a struggle to do miles much quicker than 8:25. But, it was OK and I was done in time to walk over to the appointed meeting spot to sign in and start the race.

It turned out the Wabash Riverfest 5K was organized by a few employees of a edgy women’s hair salon positioned near the Purdue campus. It also became quickly apparent as the small group of about 30 runners gathered that most participants were employees or customers of this salon. The Race Director who was also a Hair Stylist and also a Body Pump Instructor gave us some quick instructions on the route. She waved her hands generally in the direction we were to go and assured us she had personally used sidewalk just before race time to direct us where to go. We weren’t all that sure but, hey, you can always follow someone in front of you, right?? She told us to get ready for the start.

The RD/HS/BPI had drawn a simple chalk line with the word “start” on the sidewalk in front of the salon. It was obvious, yet no one really moved TO the start line. Instead, the group gathered in a half-circle at a respectful distance from the start line. It reminded me of observers of a police crime scene with chalk marks showing where the bullet casings ended up. No one wanted to get too close. A fellow stylist stood then in front of the line and, rather unceremoniously said “Go!”.

And no one moved!! Everyone just stood there!! It was hilarious!!

After a moment, I said to myself, “Shoot, if you guys aren’t going to run, I will!” and I took off. Apparently that got the race going.

And, amazingly, I found myself leading a race. It was the weirdest feeling ever, one I’ve never experienced. I zipped up the sidewalk past the store, looked for chalk marks, made a sharp left and headed for the bridge to take us over the Wabash River. And no one caught up with me. I was actually leading a race. No one was in front of me. Mind you, no police escort in this little race either. But, still, there was no one to follow. It was a hoot.

We got across the bridge and headed North on a paved trail along the east bank of the river. About a half mile into the race, a guy eased up beside me, we chuckled about the start and he moved on ahead. A minute or so later, a lady pulled alongside mentioned we had seen each other a couple weeks ago during a long Saturday run, chatted briefly about marathons and then she pulled ahead. Another lady, less talkative, then passed me and off we moved. I was in fourth and kind of amazed at how this was developing.

And then we got into the mud. Left from recent river flooding, we had to pick our way along the trail for 50m or so. Now, what was it the RD/HS/BPI told us about mud at the start? That the mud was not the way we were to go? I couldn’t quite remember but I started to wonder if we had missed a chalk mark.

When we crossed under a second bridge, I realized we had made a mistake. We were supposed to be ON this bridge, crossing back over the Wabash, not UNDER the bridge continuing along the Wabash. I had to make a quick decision. I stopped and turned around. I yelled at the three folks in front of me but they couldn’t hear. I ran back and then, since I’ve run this particular route a few times over the years, I realized where we had gone wrong. I worked my way back up to the on-ramp to the bridge and there stumbled into the rest of the field…I was now behind about 15 people. My competitive juices started to kick in.

I was trying to run at a steady, sustainable pace at this point and tried to keep this up. Amazingly, though, this level of effort was enough to pass these people as we got on the bridge and then I pulled even with the RD/HS/BPI who was also running the race. I mentioned to her that three folks in front of me had missed the turn, I had fallen behind and I didn’t know if the others knew where they were with respect to the chalk-marked course. She shrugged, not knowing really what to do. Then she asked me if I knew the rest of the route. I said I did and she said, “Good, because you are in the lead!”

And indeed I was. A mile and a half into a 5K, I was the race leader again. We crossed the bridge and curled back under the it, now back on the west side of the Wabash and I just started laughing. How ridiculous! That I would be “leading” a race!! But I was!! It was a hoot!! And I realized this could likely be a once-in-a-lifetime experience and I had best enjoy it AND keep running hard!! Who could know what else might happen?

Well, the rest of the race went well. I had no one in front of me…I carefully followed the remaining chalk markings on the trails, streets and sidewalks. The course took us past the start point to a turn-around making a .4 mile out and back to end the course. Gee, an out and back. I’m so used to seeing all the leaders of the race on an out and back section…what would it be like to see “followers”? I had no idea. But it was sure fun to make the turn and enjoy smiles and a few “thumbs up” from some of folks closest behind me.

After the turn, I was flagging a bit in the legs but knew if I could hang on until my Garmin told me I had a half mile to go, I could open it up and be fine. That point came and I picked it up. This'll never happen again, so let’s not waste it, right?

I got to the final 100m of the course, could see a small set of balloons at the finish line but no people. That’s fine, I have my watch. I crossed the finish line, hit my Garmin and then heard a lady shriek. She was in charge of the finish and photos thereof but had no idea people were actually finishing already!!! So, she grabbed me, asked if I would “pretend” to cross the finish line again so she could get a photo!! We had some fun but I suspect it was a pretty lame photograph.

The epic event completed, I hung around for a while in my dripping-wet shirt and eventually got to speak with each of the three folks who were in front of me at the ill-fated course mix up. They each were gracious towards the organizers, noting it was hardly the Olympic Trials. It actually was fine, as the organizers had planned no prizes for winners anyway, only some door prizes available to any entrant. Nope, didn't win one...I had my "prize" already!!

The final numbers were encouraging. My Garmin had my mile splits as 7:51, 7:30, 7:49 and the last tenth in 0:48, a 7:26 pace. Given the sluggishness of my earlier mile repeats, these are kind of amazing to me. I would have been pleased with those times on a very warm, very humid day even without the fun of the way this worked out.

I can't quit laughing at the events which allowed a lumbering old guy like me to cross the finish line first in a 5K. I recalled the words above from my HS math teacher. This was, indeed, a very small pond and three of the fast fish swam up the wrong creek. It was interesting, though, to feel, just once, what it was like to lead at the start and then the entire last half of a race. In one sense, it was like dunking on an 8’ basketball goal. Not reality, but gives you a glimpse of it. This “feel” to lead a race was both exhilarating and disorienting, all at the same time. Much as I felt out of place hanging out at the edgy women’s hair salon, I was equally out of place in the front of a race. Yet, perhaps, just a little, it’s good to experience these things.

A fun day. Laugh with me. And persevere…you might find yourself out front someday.

.

Launched

2011-07-01T09:35:00.005-04:00

As long-time running pal Michelle recently reported, sending a son off to military service is quite a parental moment.

Thursday, our youngest son Matt headed east, where he begins his Army active duty service next Wednesday at Ft. Lee, Virginia. It was time. And it was also a poignant moment, to give him a hug and see him drive off.

We felt no different than any parent, in any generation, has felt in seeing offspring head out to serve. If I'm not willing to let my kid serve, why should I expect every other parent to have his/her kid serve? It's a key question to me, as a parent, as a citizen.

So, off he went. A moment of joy and pride and realization that all three of our sons are now "launched".

Persevere.

.

Race Report: Hog Jog 2011

2011-06-18T18:26:00.018-04:00

ORN: 10K, 50:50, 8:11/mile

A different approach today from my usual (geeky) race report; a few quick words and a lot of photos. Hang on!

The Flora Hog Jog is a summer-time running fixture around here. I've run it off and on since the mid 1980s. The race is aptly named in this small, agriculturally-centered town about 20 miles from my home.

They have both a 2 mile and 10K event each year. Last year, I ran the 2 miler hard and jogged the 10K. This year was the reverse. I looked at my recent runs and decided to see if I could carry a steady pace of 8:15/mile for the entire, flat course. So, I drove up early, used the 2 mile race as a warm up and opportunity to take photographs. We had about 20 minutes between races, enough time to switch to a dry shirt, the lighter weight Brooks Adrenalines and to talk with an old friend I hadn't seen in a long time. While humid, an overcast sky kept temps in the mid 70s for most of the race. It was a decent summer day to run.

The photos below will tell more about the course. Suffice it to say, the plan came together. With the Garmin's training feature helping out, I hit mile splits of 8:16, 8:18, 8:13, 8:20, 8:10, 8:00 and the last .2 at 1:33 (a 7:30 pace). I was thrilled. While focused, it didn't feel like a heavy effort. I placed 3rd of 10 in my age group and set a new PR for 10K, by 90 seconds. The previous PR came in November 2005; I was encouraged to think I could add almost 6 years of age and still go faster at some distance.

Enjoy the pix and brief descriptions!

The whole race starts and ends in the Flora City Park, a wonderful small town park with lots of mature trees and a mood of relaxation.

Flora City Park

The Hog Jog T Shirts are a coveted possession by most area runners. They have kept the same logo for decades now...why improve on the perfection of a happy, running pig?

Best T Shirts Ever

They also bring out extra shirts from past years for sale...smart move, they get snapped up quickly.

The town, all 2000 or so residents, get into this race each year. Several lemonade stands appeared along the course.

Lemonade Stand

Sign up happened smoothly in a covered gazebo on the edge of the park. No expo at the mega-convention center necessary.

Sign Up Gazebo

At the appointed time, we lined up. With just a couple hundred runners, logistics were simple.

Starting Grid-2 Mile Race

While waiting to start, I saw the back of this girl's High School Cross Country shirt...what a terrific slogan!

Great Slogan on T Shirt

As we headed out on the course, lots of folks came outside to cheer on the parade of runners.

Fans Mile 2

Between mile one and two, we actually ran on Easy Street. Yes, we did. Mind you, this Easy Street was only a block long, so it wasn't like we really found financial security.

Easy Street

The fact that Easy Street intersects with Hoop Street here in rural Indiana is most appropriate, given our high regard for the game of basketball.

The local volunteer Fire Department turned out in force to help block traffic at several turns.

Flora Fire Truck

We first headed south of town and spent about 3 miles running along corn fields. This is a very typical landscape of our part of Indiana this time of year.

Running Along Corn Field

And more fans were out to help.

Fans-Mile 3

We eventually made our way back towards the town park. This pleasant, leafy, mature street was our path for the better part of a mile. I love the huge trees in so much of our state.

Leafy Main Street

And more fans cheered.

Fans-Mile 5

And even a dog joined the cheering!

Fans-Mile 6

We hit the finish line next to the gazebo and it was fun to look at my watch and see the time under 51 minutes. I felt strong at the end; it took some effort but not nearly the effort I recall expending in my previous PR over 10K in 2005. Amazing.

Post race, you might expect to see fresh watermelon in the Midwest in June...

Fresh Watermelon

...but only at the Hog Jog do you also get a fresh, hot pork burger when you finish the race!

Pork Burgers on the Grill

They are delicious...I really enjoyed it this year.

A few minutes after I finished, my work colleague Cara came confidently striding in. She was pleased to have powered through her race goal. She also showed her school pride in the Alabama Crimson Tide.

Cara, Joe

A fun day on the prairie. Hope you enjoyed the photos.

Persevere.

.

How to finish a marathon: Get to the start line

2011-06-13T20:34:00.001-04:00

ORN: 5.2 miles, 4/1, slow and easy.

I received in the mail today the 200+ page listing of the Chicago Marathon results from last October. While most of the pages were ads or small-font listing of results (I was deep in the mud on page 103, finisher # 30,127!), one set of facts was quite fascinating to me:

• 45,000 people officially registered for the race
• 38,132 people crossed the starting line (84.7% of registrants)
• 36,088 people crossed the finish line (94.6% of the starters)

Given that registration for this race sold out 7-8 months before race day, these numbers says to me that merely signing up for a race does not mean you will run it. Too many things can happen and get in the way.

But, if you can get yourself to the starting line, you have a very good chance of finishing...even in very warm conditions like this race.

Perhaps good encouragement for folks wanting to know how to finish a marathon...get yourself to the start, uninjured, first and foremost.

Persevere.

.

How to make your own energy gel

2011-06-08T20:42:00.004-04:00

Last winter, long-time running pal Eric posted a link to some ultra buddies of his who had experimented with making their own energy gel. These guys wanted to find an alternative to paying $1.25 for a 1 oz foil pouch ($20/pound)which also generates litter. My interest in processes coupled with my general tight-wadded-ness let to curiosity and experimentation. Their posts provided a rough idea of how to emulate the ingredients in many of the popular gels but it weren't repeatable. So, I experimented and here’s the exact recipe you can use right now.

The Specialized Ingredients

The key ingredient in most gels is a carbohydrate called maltodextrin. This base material is sold under a number of trade names, often at nutrition or health food stores. I found one, CarboGain locally. Do your own search. The key thing is to check the label and make sure the content is 100% maltodextrin. It’s a white powder that looks a lot like flour and has virtually no taste to the tongue. This is THE main ingredient. A 2 pound jar will last you quite a while. It cost me about $12 plus local tax.

The other ingredient you’ll need is fructose, often called “fruit sugar”. It’s different from normal sugar. You can often find it near the maltodextrin in the nutrition store. You may also find it in some grocery stores. It sells for a dollar or two per pound.

Maltodextrin, Fructose

The other items you already have or can find at any grocery store.

I've worked up two versions of what I call, for fun, "JoeGel". One flows easily, the other is more pasty, like the gels we buy in foil packs.

The Recipe—Fluid Version

Here’s how you make 4 oz of JoeGel.

½ Cup Maltodextrin
2 Tablespoons Fructose
¼ teaspoon Salt
¼ Cup plus 1 Tablespoon Water
½ teaspoon Vodka or Gin
¼ teaspoon Lemon Juice or other flavoring

Combine Maltodextrin, Fructose and Salt in a bowl. Stir well with a fork to eliminate any lumps. Put water in a small saucepan. Heat water until it steams but do not let it boil; reduce heat to simmer once it steams. Add about 1/3 of the dry contents to the water; stir with fork until all lumps disappear. Add vodka/gin and flavoring. Add another 1/3 of the dry mix, stirring until all lumps disappear. Add the remainder of the dry mix, stirring to dissolve all lumps. When dissolved, remove from heat, pour into a coffee mug and refrigerate. When cooled, the material should flow with the thickness of warm honey. Transfer to final container.

The Recipe—Gelatinous Version

½ Cup plus 1 Tablespoon Maltodextrin
2 Tablespoons Fructose
¼ teaspoon Salt
½ teaspoon Pectin
¼ Cup Water
½ teaspoon Vodka or Gin
¼ teaspoon Lemon Juice or other flavoring

Combine Maltodextrin, Fructose, Salt and Pectin in a bowl. Stir well with a fork to eliminate any lumps. Put water in a small saucepan. Heat water until it steams but do not let it boil; reduce heat to simmer once it steams. Add about 1/3 of the dry contents to the water; stir with fork until all lumps disappear. Add vodka/gin and flavoring. Add another 1/3 of the dry mix, stirring until all lumps disappear. Add the remainder of the dry mix, stirring to dissolve all lumps. When dissolved, remove from heat, pour into a coffee mug and refrigerate overnight. When cooled, the material should have the consistency of cool molasses. Transfer to final container.

How the recipe works

Once you make JoeGel, you’ll see it is merely a suspension of a lot of carbs into a small amount of water. It’s amazing to me just how much dry ingredient dissolves into such a small amount of water. By varying the ratios a bit, you can dial in the concentration best for you. The vodka/gin acts as a stabilizing agent and removes any lasting bitterness. The flavoring simply adds some taste. I like the taste of lemon best; I’ve also tried strawberry and nothing. Others have used almond, vanilla and other fruit or vegetable flavors. Experiment and find something you like.

I find it takes me about 15 minutes to make a batch, from getting the ingredients out to finishing the clean up.

I have not experimented with how long JoeGel will stay "fresh"; I've always used it within 4 or 5 days of making it. Since it is so easy to make, I just make what I'll need for a race or long training run and don't bother to keep it around.

How to carry it

This turned out to be the biggest problem to solve! How do you get the gel into a leak-proof, reopenable, compact form to fit in the pocket of running shorts? Sealing foil pouches just isn’t practical. I tried little plastic pouches for the gel version but couldn't make them handle well.

I ultimately opted to use the fluid version of JoeGel because I could easily put it into one of two carriers. For short runs, I picked up a small 3 oz shampoo travel container at a local discount store. For longer runs, I fill as much as I need in one of the 10 oz bottles on my water belt. A nice benefit of this is the complete lack of litter. The bottles also clean up easily.

I never have found a container to carry the gel version in a way I can also eat easily while running. If you find something, let me know, I'll add it here.

I’ve found I use about 1.5 oz of JoeGel per hour of distance running. Your mileage may vary.

Types of Containers for Fluid Version

How to modify JoeGel

I give you a starting point. If it looks like fun, play with it. I’d suggest the first thing to do is experiment with the flavor. By changing the kind and amount of flavor, you can get most any type and strength of flavor you’d like. If your stomach is sensitive, play with the carb mix…less fructose, more malt or vice-versa…thinner or thicker. My guess is you can find some proportion which will work for you.

Let me know how it works!

I hope this is helpful for you. Let me know how it works, either here or direct to me (see the sidebar).

And, as always, persevere.

Race Report: Sunburst Half Marathon 2011

2011-06-05T21:02:00.004-04:00

ORN: 13.1 miles, 1:55:43

If any race has become a tradition for me, it's Sunburst. This was my seventh consecutive year to run either the half or full marathon in this event. And, as in the past, each year has had it's significance. The winding course from downtown South Bend, Indiana to a magnificent finish on the turf of Notre Dame Stadium brings a unique emotional experience for me, given my many ties to Notre Dame.

Finish Line at ND Stadium

Race day went the way it usually goes. I backed out of my garage at 4:05am, was parked across from the start line at 6:10am and had time to pick up my bib, get dressed and get set for the race.

My objective this year, unlike previous years, was to try to run a "fast" half marathon...fast for me anyway; I really wanted to be under 2 hours and hoped to be under 1:56. After doing 6 marathons in 7 months from October 2010 to April 2011, I was set for a bit of a different challenge. My recent training was focused on this objective. Even though the forecast for the day was for a high near 90, I figured I'd be done well before the temps got into the 80s. It was in the low 70s by the time I went for an easy two mile warm up run. But I decided to stay with the objective. I stretched well and was ready when the gun fired at 7:30am.

The plan called for no walking, just a steady 8:40 mile continuous running pace until we hit the big hill in mile 12, slog up it and then hang on to the finish. The first 7 miles went as planned...I was comfortable, relaxed and rolling with steady miles between 8:38 and 8:42. I didn't carry any water (another big switch from the marathon routine), so had to decide when to drink. By the third water stop, it was evident the day would be warm. I was taking water each time and dumping another cup on my head.

By mile 8, the temps were warming, rapidly. I could feel the energy sapping. My splits leaked a bit, with three miles in a row coming in at 8:45-48. The usual mental battles began.

The Big Hill arose, just past the Mile 11 marker. Nephew John and I dubbed this hill "Mount South Bend" (those of you who have traveled the flatlands of Indiana see the humor) and in most previous races, I have walked this incline. But this year, I shortened my stride and ran the whole thing. Amazingly, it got over a lot quicker than I remembered and I felt better than anticipated.

At that point, there was 2+ miles to go and I just started running by feel. I didn't really notice the pace on my watch the rest of the way. I just ran and reflected. The running was a joy and quite automatic. The reflection was much on my Dad and the wonderful way Notre Dame had an impact on him in the late 1930s. I ran for Dad, to identify (in some distant way) with the effort he must have expended on that same campus playing football for the Fighting Irish back in the leather-helmet days. I'm so grateful for him...I couldn't quit smiling as I rolled along the west side of the Stadium. The turn into the tunnel down to the field is just a marvelous experience and it was then a dead sprint for the finish line. While I was sure I'd be under 2 hours, I was stunned and thrilled to see 1:55:43 on my watch. I'd hit the goal, even on a hot humid day.

Each year, I relish just walking around the famous football field for a while. As usual, it's a chance to talk with others, compare notes and encourage each others. It also is a time to reflect on my own roots, so strong is my appreciation for my Dad. I truly miss being able to call my Dad and share this with him each year. Yet, I'm truly thankful that when he died in 1993, we had a relationship which had nothing left to say...we were in great friendship.

I finished up and headed home. I discovered on Sunday that the weather conditions got more hot and humid and the organizers had to "Black Flag" the race and shut it down about an hour after I finished. On reflection, it did seem to me I saw more runners than normal who were hurting and feeling the heat. Somehow, it didn't bother me but sure did have an impact on many.

The official results were also amazing. Overall, I was 267th out of 1455 finishers, the 82nd percentile. I was stunned...in most big races, I'm lucky to be over the 40th percentile. Even more amazing was the age group results, where I was 4th of 51 guys age 55-59. Astounding. Things fell nicely for me in this one.

I have a 10K race in two weeks and am still working on my race schedule the rest of the year. That's fine, though..for the moment, I'm enjoying a good run in a fun race.

On the Field

Persevere. My dad sure did and I'm grateful for it.

.

Commissioned. Graduated. Amazing

2011-05-17T20:46:00.006-04:00

Off topic this post, yet really not for those of you long-time blog readers.

A week ago Sunday, May 8, was one of those days you remember. Our youngest son, Matt, finished his four years at Wheaton College, with quite a flourish.

As a high schooler, Matt decided he wanted to pursue being a part of the US Army. He worked towards and won an ROTC scholarship to Wheaton. He spent four amazing years growing in stature, understanding and leadership. All of that was culminated when he took his oath of office and became a Second Lieutenant. It was a very special moment.

Swearing In

The ceremony also included the traditional "First Salute", the first time an enlisted man or woman salutes the newly-minted officer. Matt asked his brother, our oldest son David, to offer the first salute. David, even though out of the Army for 2+ years now, dug out his dress uniform with full sergeant stripes and offered the salute.

After the commissioning at noon, Matt and his 10 fellow new officers had to hustle across campus to line up for commencement at 3pm. The 600 undergrads filled the stage and the event had all the pomp expected of such an occasion.

Commencement Stage

Matt graduated Magna Cum Laude, which was a marvelous honor as well. Gretchen, David and I sat there with truly thankful hearts; the match for Matt of this school was absolutely perfect. He grew so much through it.

After commencement, we got together; the smiles are genuine.

Afterwards

The only tough part of the day was that our third son, Nathan, was unable to get time off from his job in Portland to join us, despite his best efforts. We included him on several phone calls anyway. David's wife Susan was with us on Saturday but she had to drive back home early Sunday morning as the college where she teaches had its own commencement.

If you'd like to see more photos of our weekend, I've posted about 17 pix here.

Be glad with us. It's been an amazing thing and now three sons all through college and moving on to their lives. We love each of them and are grateful for the gifts and skills they each bring to their worlds.

And each of them continue to persevere. As do we.

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Race Report: Illinois Marathon 2011, 5K

2011-05-01T17:59:00.010-04:00

ORN: 26.2 miles, 4:56:57, R4/W1 (till 24.5)

Quick Summary

What a terrific weekend at the Illinois Marathon!! A marvelous chance to run not one but two races with Darrell in mild spring weather. The 5K on Friday night was fun and "spontaneous". Saturday's marathon taught lessons (as usual); this one about preparation and training mileage. It was a great way to finish up a stretch of 6 marathons in 7 months.

The Gory Details

The weekend started mid-day on Friday. I had taken the day off and left about that time to Midway Airport in Chicago to pick up Darrell who had arisen at 4am in California to begin his journey east. I'll spare you the details, but suffice it to say we knew it would be tight to get him off the plane at 3pm and make it 140 miles south for a 6:30pm start for the 5K. (We actually planned ahead and wore our running shorts under our jeans.) Despite traffic in both Chicago and Champaign/Urbana, needing a friend to pick up our bibs/packets and one-way streets the wrong way in a strange town, we kept all four wheels of the car on the ground through all turns, ran the 1/3 mile from our car to the start line and had all of 60 seconds to spare before the gun went off.

The 5K was just fun. We ran easily, mindful of the fact we had a marathon the next day, finishing in a very relaxed 29:28. The finish, making a circuit of the U of Illinois' football stadium, was fun, with a big crowd and loud music. A couple of folks noticed I wore a Purdue shirt inside our rival's arena; alas nobody picked up on Darrell's California Cruisers Running Club shirt here in the Midwest.

5K Finish

We enjoyed the race pasta feed after the 5K, headed up the road 15 miles to the only hotel room I could find, laid out food and gear for Saturday's race and grabbed some winks.

The usual drill flowed on Saturday morning. Up at 4:20am, fix the oatmeal, dress, pack and out the door of the hotel by 5. The skies were clear and we watched the pre-dawn sky slowly lighten over the prairie, an unusual and pleasant sight for us both. I stashed four bananas at miles 18 and 23 and we scored a sweet parking spot before 6. We had time to relax a bit and get oriented, walked to a Marathon Maniac meet up and photo op at 6:30 and then strolled to the start area.

Maniac Meetup

The weather was true to its forecast; it was around 48 at the start but headed to the low 60s by the end...nice temps. The kicker was the wind, out of the south, at 15mph at the start and up to 30mph by the time we'd get done. So, we dressed in some layers and accepted some chilliness at the start.

At the start

Promptly at 7:00am, off we went and another marathon was underway.

The plan for the day was simple. Darrell wanted to stay conservative and plan for a target race in July. So, he went with my run/walk ratio of 4 minutes running, 1 minute walking, with the run pace at about 10:00/mile. Doing the math (and Purdue engineers ALWAYS do the math) this works out to a 4:50ish marathon.

Other than some unneeded over-thinking of the busy opening pack on my part, the race quickly fell into a very nice groove. We ran 4, walked 1. We talked with each other, many other runners, the many residents who were out to cheer us on (or, in some cases, to scratch their heads as to why seemingly normal people would be running this early on a Saturday). We had a steady stream of miles in the 10:30 to 10:50 range. Once moving, the temps we perfect to run in and we enjoyed ourselves a lot.

Darrell

Joe

Once around the big loop from miles 18 to 23, the usual challenges began. In this case, Darrell just felt his legs' energy dropping off. But we were still enjoying ourselves. At mile 24.5, we noted the 5 hour pacing group leader passed us. We had truly hoped to come in under 5.

And Darrell was a true friend at that point.

He looked at me and said "Joe, I'm not moving that fast. I'll get done. But you go on ahead and see if you can't get in under 5 hours." I could tell in his eyes he was sincere. I thanked him, shook his hand and took off. I ran the remaining 1.7 miles without interruption and actually had my fastest mile of day on mile 26 at 9:12. The run into the stadium was fun and special. Final chip time was 4:56:57. Marathon #22 was done and I still felt good.

Darrell was fine...he held to the 4/1 all the way in and finished 5 minutes later. We enjoyed the atmosphere, picked up a third medal for the weekend as a bonus for running BOTH the 5K and the marathon.

We also some neat people. On the right, below, was Carrie. I spotted her wearing a World Vision shirt, an organization I have admired for many years. She was running to raise funds for needy kids in Africa. She was headed for South Africa later this summer. Since Darrell is heading to Zimbabwe himself in August and my wife and I lived in and around South Africa for six years, we had a good chance to compare notes.

with Lorraine and Carrie

Between Darrell and me is Lorraine Moller. Lorraine represented New Zealand four times in the Olympics, winning the marathon bronze in 1988 in Barcelona. We heard her speak alongside Frank Shorter at the pasta feed on Friday evening. I had a chance to talk with her for quite a while on the floor of the stadium, discussing, among other things, how those of us who are introspective (as are many runners) can be more extroverted. What a country...you can have a chat with a sub-Saharan development expert about third-world education and a 4 time Olympian about human behavior all in one spot. I guess as marathoners there is a certain "acceptance" of others who have run 26.2.

Darrell and I headed up the long steps from the field to the concourse where we could sit down and get some water and food. I was surprised at how good simple cooked penne and marainara sauce could taste minutes after a marathon--thanks to the organizers for having fresh Italian food! It restored both of us. We were able to take a shower at the fabulous U of I intramural sports facility and then drove back to Chicago, when Darrell flew home on Sunday. He and I had a marvelous time. I'm grateful for Darrell's friendship. We have much in common and the conversation flows easily and seamlessly across multiple topics.

What did I learn from this marathon? Familiar topics were more deeply cemented in my mind:
-Weather matters. Temps below 60 always make for a much better race.
-Training mileage matters. The increased miles I have put in over the past few weeks helped.

Now we shift gears to summer running...more speed work, shorter distances. It'll be good too.

Thanks for listening. And persevere!

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Taper Mileage experiment

2011-04-16T22:17:00.001-04:00

ORN: 15.8 miles, 2:49:21, 10:44/mile, R4/W1

Nearing the end of this series of four marathons/ultras in four months, I'm tooling somewhat with conventional wisdom about tapers. To my own peril?? We'll see, in two weeks, when I run the Illinois Marathon for the third year in a row. Here's my thinking...I welcome your scrutiny.

Going into the Illinois Fat Ass 50K in January, I ran the previous four weeks with 25, 34, 20 and 27 miles. That race went OK...I had endurance, even at the 31st mile.

Six weeks later was the Austin Marathon...the five weeks in-between were 8, 23,34, 20 and 18. Only one decent week. The race went OK, though ITB issues at 24 diminished the glow just a bit.

Five weeks later, I ran the 33.5 mile Ultra in Michigan. The four weeks of "taper" were really tapered, with totals of only 13, 27, 20 and 20. Those are weeks, not days. No where near enough miles for an ultra. Useful to note, though, I still felt good at 26.2 that day.

With another five week gap to the Illinois Marathon, I decided to up the mileage a bit in-between to see if I can't add some endurance. So, after taking one week calmly with only 8 miles, I've done 33 and 32 miles the last two weeks and will do 23 next week, then it will be race week. Will it add to my strength or break me down?? We'll see.

Looking ahead to the rest of the year now, there will be some fun. Will go for some speed work through the summer, as well as likely volunteering at a new marathon near Indy. I've never done that and sure owe some folks who have helped in all the races I've run the past few years. The fall schedule is taking shape but is not clear yet.

Persevere.

Race Report: Kal-Haven 33.5 Mile Trail Race 2011

2011-03-28T20:59:00.006-04:00

ORN: 33.5 miles, 7:17:51

Quick Summary

Every marathon has a lesson. This one??

Systems are helpful but raw miles in training are necessary.

A terrific event, which I enjoyed, despite a very difficult final four miles.

The Gory Details

The Race

Kal-Haven Trail Sign

The Kal-Haven Trail Race is in its 20th year. It’s a terrific, local event, put on by local runners, volunteering to help others do something we all enjoy. Compared with big city marathons, it really shines. Simple and straight-forward, the race caters to both long-distance enthusiasts, offering a solo race and a two person relay (17 miles each), as well as less adventurous runners, with a six-person relay (with legs of 3-6 miles each).

And value?? Oh my!! For a mere $30 entry fee, we got a great race, full support, not one but TWO tech shirts (one for finishing, one for entering!)! Race Directors Terry and Julie were very visible at the start and finish, answered my questions via email before the race, understood runners and worked liked crazy. The volunteers were magnificent…I truly felt encouraged and supported. They even provided boiled potatoes and PB&J finger food at the last aid station…just for the solo runners!

The Course
The Kal-Haven trail is part of an extensive network of rail trails in Michigan. It was a marvelous running surface. The flat, gravel surface was smooth, well-drained (despite heavy rains earlier in the week) and visually enjoyable as we spent the full day almost always in wooded areas. In fact, I usually find one or both of my heels to be sore/bruised after a road marathon. The day after this race, my heels were just fine, thank you.

Typical section of Kal-Haven Trail

The race is point to point, originating in Kalamazoo and heading west to South Haven, right on Lake Michigan. I actually discovered it about four years ago when we vacationed in South Haven. I ran its last three miles for a couple of days, enjoyed it and then looked at the map at the trail head. I noted Kal-Haven was 33 miles long and said to myself “Self, that’s a perfect distance for a race. I’ll bet somebody else has thought of this!” When I got home, I googled it and discovered this event. I’ve wanted to run it the past two years but other events interfered. This year was a go.

The Performance

I took advantage the offer of an early start and hit the trail at 7:23am, 37 minutes ahead of the official start. Man, it was cold…the bank thermometer said 16F as I drove in and it felt it. Mercifully, there was hardly any wind and we were sheltered by trees. The sun had not yet fully arisen over our right shoulder and so I was able to enjoy the beauty of the changing light over the frosty new day. My run evolved into a three-act play.

Act One was pure joy. I had no time objective for this race and resolved to simply run comfortably. As usual in a new place and surface, it took me a couple of miles to find some sort of rhythm and a little longer to even feel moderately warmed up. But the rhythm fell into place around mile five or so and I hit the 10 mile mark in 1:47, averaging just under 10:30/mile, using my usual 4/1 run/walk ratio. I ran about 6 of these miles with Amy, a baker from Ann Arbor, who gave me an appreciation for gluten breakdown.

I got to the halfway mark in the bucolic village of Bloomingdale feeling good. As near as I could tell, my midway split was about 3:05, with which I was quite pleased. I refilled the water bottles for the second time and discovered how wonderfully pleasant a Dixie cup of pretzels could be.

Bloomingdale

Act Two started a bit beyond the half-way point and was a time of comfortable but determined effort. Involuntarily, the mile splits were now in the low 11s. I still felt fine while realizing we still had a long way to go. Yet, as I looked at the elapsed mileage on my Garmin, it was cool to see it flip over 20 and realize I would soon be at the marathon distance. I kept the 4/1 ratio going, stayed hydrated, worked on my fourth banana of the day (I started with 2 and stashed 3 more in Bloomingdale early before the race) and kept moving. I turned on my MP3 player along here as well and the music was a lift.

It was truly fun to approach the marathon mark. To someone for whom a marathon was itself a mere dream in 2006, the distance of 26.2 remains magical. And here I was again. I found myself smiling and grinning as the display got to 25.5, then 26.0 and then picking out the spot ahead where I imagined the marathon line would be. I hit the lap button as the Garmin ticked to 26.2 and noted later it was a running time of 5:01:59. I let out a whoop and grinned ear to ear (which raises the philosophical question: “If a marathoner whoops in the woods and no one is around to hear it, does he make any noise?”). To still be running comfortably past the marathon distance was a significant psychological lift. I pressed on, though with splits dropping to the lower 12 minute range.

Act Three extended from mile 28 to the finish and was an ever-slowing slog. The wheels gradually came off the wagon. Fatigue set in and the battle began as to how best to keep going. I knew I had done 31 miles in colder weather just 11 weeks ago, which was helpful. I throttled back at mile 27.5 to a 2/1 run/walk ratio and that helped for several miles. Boiled potatoes at an aid station were a treat. But eventually, running just was not going to happen. I pulled the forearms parallel to the ground and “power walked” for about a mile and a half, falling in with Tom for a good bit of that time. We got into the part of the trail I had run before. I knew there was only about 2.5 miles to go but I couldn’t keep up with Tom, so thanked him for the pleasant conversation and sent him on his way.

The last two miles were just plain tough. My legs were done. There was no sharp pain and I found some strange pleasure from that, realizing I likely had no injury. Yet it was as if they had simply gone on strike. The 33rd mile took all of 20 minutes. Yet, it was familiar territory; under I-196, under the Blue Star Highway, a left turn, past some nice houses on the water, up the hill and done. Marathon Distance or higher race #21, done, in an official time of 7:17:51.

Mileage from the race start

Post Race was a true joy. Unlike last year’s Chicago Marathon, (when I also walked the last 3 miles, cramped miserably and was not quite with it for a good hour or more) I really felt fine from the waist up. I was cracking jokes with the time keepers about my slowness, then found race-director Julie who had already noted on her trusty clipboard the fact I needed a ride back to Kalamazoo. She had a volunteer ready and less than five minutes after I walked over the finish line, she had me and others in a car headed back to the start. Wow, that is really impressive organization! Volunteer driver Cristi dropped me off at my car after a delightful conversation all the way back to Kalamazoo. The cooler in my trunk held the much-awaited bottle of chocolate milk (my now-favorite post-race treat). I found a fast-food rest-room in which to change into dry clothes and wash my face, and headed home, listening to a fabulous basketball game with Butler beating Florida. Not Purdue or Notre Dame, but at least Butler is in Indiana!

The Lesson

I’m a systems geek, as those of you who know me are painfully aware. And running has plenty of room for systems. They all worked in this race, from my chart describing what to wear at each temperature to the two watches I wear for pace and time splits to the view on heart-rate monitoring to the electrolyte tabs I put in my water which prevented any cramping to the nutrition I downed before and during the race to the music I loaded on my MP3 player to the KT Tape I put on my left knee which avoided ITB pain to the paper tape on the balls of my feet. And there is more…you get the point.

Yet, as the logician would say, these systems are necessary but not sufficient.

To comfortably finish a race of 33.5 miles, one has to have more miles done in training than I did.

Weekly Miles-6 months up to Kal-Haven 33.5 mile ultra

Here is my chart of weekly mileage for the six months up to and including this race (and, yes, this too is a system, thanks to Running Ahead’s on-line running log). I averaged around 23-25 miles per week. It seems to get me through marathons OK but to do an ultra, I need to amp this up to an average of 40 miles per week.

Do I have the time or inclination to do that? I’m not sure right now. And that’s the lesson. All the clever systems in the world don’t replace a training base appropriate for the race.

Pay the price to reap the reward of striding strong across the finish line. I didn’t do it for this race. So I walked across the finish line instead. To run across, I need to run more.

A useful lesson in a very enjoyable event. Thanks for listening.

Persevere.

Trail race set for this Saturday

2011-03-24T21:14:00.001-04:00

ORN: Rest day

You know you are a runner who lives in Indiana when you can utilize a race to make sense of a negative basketball event.

When the NCAA Brackets came out a couple of weeks ago, a wonderful possibility quickly appeared to me. If the seeds held, my own Purdue Boilermakers would play my family favorite Notre Dame Fighting Irish in the Sweet Sixteen. Very cool!! I promptly plunked the necessary choices to make this happen by my prognostication.

But, last weekend, I began to investigate and faced a conundrum. The Sweet Sixteen games are played on both Thursday night and on Friday night and the potential Purdue-ND game would be played late Friday evening. And I was already signed up for an early start in the Kal-Haven 33.5 Mile Trail Race on Saturday morning.

Do you see the dilemma?? I had to stay up and watch such a crucial game. Yet I also had to get up at oh-dark-thirty the next morning to run 7+ hours in the woods the next day. Oh no!!!

All of this was predicated, of course, on Purdue winning two games last weekend. No problem with St. Peters, but VCU proved to be too much for our local lads. And, as the Boilermaker defense became more and more porous in the 2nd half, I half-smiled, consoling myself that I was increasing my chances of getting a good nights sleep before the ultra. I then went to bed, waking up in the morning to learn the Irish had lost later the same evening, removing any need to watch hoops till midnight this Friday.

I'll drive to Michigan Friday afternoon, get up early, stash bananas at the mid point of the course, take an early start at 7am Saturday morning and see how it goes on the rail trail, point to point race. It's gonna be cold, likely just 20F at the start. I had hoped for more warmth by late March, but I guess not. If this all works, it will be my longest single run ever.

I'll post updates on Friday on FB, with photos and a blog post later. I'll persevere.

On Blogging

2011-03-19T15:31:00.001-04:00

ORN: 5.2 miles total, with 3 x 1 mile repeats, average 7:47

I've been blogging for a long time, with my first post in 2002 on my still-existent professional blog. This running blog emerged in late 2004 with, surprise, surprise, a race report on what was then my longest run ever, a whopping 12 mile trail run. I like to write and, even more, enjoy reading what others have to say on areas of interst. Blogging is real, personal, and bypasses the professional editing that tends to water down useful ideas.

Yet, blogging has really faded. I lamented this in my reflections on 2010. I've also wondered just what to do with blogging. Do I just give up and force all my thinking into two sentences on FB updates that scroll by in a matter of hours? Surely there's a better approach but I couldn't give voice to it. Then I read this post from Seth Godin, one of the clearest thinkers on marketing out there. I copy here in its entirety.

Bring me stuff that's dead, please

from Seth's Blog by Seth Godin

100+ people liked this

RSS is dead. Blogs are dead. The web is dead.

Good.

Dead means that they are no longer interesting to the drive-by technorati. Dead means that the curiosity factor has been satisfied, that people have gotten the joke.

These people rarely do anything of much value, though.

Great music wasn't created by the first people to grab an electric guitar or a synthesizer. Great snowboarding moves didn't come from the guy who invented the snowboard... No one thinks Gutenberg was a great author, and some of the best books will be written long after books are truly dead.

Only when an innovation is dead can the real work begin. That's when people who are seeking leverage get to work, when we can focus on what we're saying, not how (or where) we're saying it.

The drive-by technorati are well-informed, curious and always probing. They're also hiding... hiding from the real work of creating work that matters, connections with impact and art that lasts. I love to hear about the next big thing, but I'm far more interested in what you're doing with the old big thing.

<end>

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Blogging is much more than showing off my miles. It's far more an exchange of ideas, observations, mulling, plans. A way to connect. And if that's now for a more select audience, fine. If you are reading this, THANK YOU! To read a blog is to listen. To post a FB update is merely to talk. And I think we can stand for more listening than talking.

Persevere...and keep blogging!

Race Report: Austin Marathon 2011

2011-02-23T17:57:00.009-05:00

ORN: 26.2 miles, 5:04:34, 11:37/mile; R/W 4/1 till mile 24, then 2/1

Quick Summary

If the Marathon was easy, it would

be called “Yo Mama”

This clever sign I saw on the course of the Austin Marathon captures much. It is easy to forget when doing marathons regularly just what a physical strain it is to cover 26.2 miles on foot.

I really enjoyed this race AND it was tough as well. The plan worked well until mile 24, when some odd wonkiness in my left knee slowed my pace to the end. Nevertheless, this was indeed the best race conditions allowed. Time with my wife and friends made the entire outing extremely enjoyable.

The Gory Details

Prerace

Gretchen and I flew to Austin the day before the race and soon met up with Darrell and his wife. This whole event started with Darrell’s invitation to meet up with him as he knocked Texas off of his 50 states list. We walked from the hotel to the finish line, under the watchful eye of the Texas State Capitol Building. We also got a good look at the final mile of the course, which always helps me to know what to anticipate at the end.

Finish line, Saturday

Saturday night led to some creative resturaunteering to carbo load. We had a great Italian meal, then hit a food truck cupcake outlet for a wonderfully sweet ending to the day. It was terrific, in its own way, for these two Hoosiers to sit outside, comfortably, on a February evening, watching a small business prosper.

cupcake loading

Race day dawned early, given the 7:00am gun time. Darrell and I met up at 5am in the hotel lobby, persuading a desk clerk to nuke our bowls of oatmeal in the employee microwave. We were out the hotel door just before 6am to join in a pre-arranged Marathon Maniac meet-up and photo op. Out of the inky darkness did Maniacs appear from near and far. Did Steve Yee ever imagine this running club would get this big??

Maniac Meet Up

In the pre-dawn darkness, the Texas statehouse truly loomed large, perhaps larger than life over all of us. I had amazing thoughts of Lyndon Johnson, of all people, as we walked around the capitol building to queue up and start on it’s north driveways. Darrell moved up to start near the 4 hour folks, while I lingered around the 4:45 pace. I was stretched, leaning against the mighty cornerstones of this building, then got out of the wind by hunkering into one of the many corners at its base. It was kind of moving, in a political sort of way.

The Race

With 12,000 half marathoners and 6,000 marathoners all queuing in the same space, the start took a while. We shuffled forward and I eventually crossed the start line 17 minutes after the gun sounded. We wound through the heart of Austin, across the river and up a long, 5 mile pull, which we then promptly ran back down in a mirror image. I quickly chucked my cotton shirt and was sweating well in the 68F start temps, with humidity.

An unusual treat awaited me as we crossed the river again, around mile 8. Gretchen walked over from the hotel and was waiting for me with a banana in hand. Boy, what a treat that was!! It has never worked out for her to join me at a race and it is hard to express what a lift it was to see her and have her walk a ways with me on the course. We confirmed a meet-up place at the finish and off I went again.

Joe at mile 8

So far, the plan for the day was going well. I ran my now-comfortable 4/1 run/walk ratio. I was drinking water at the pace of 10 oz/half hour, with an electolyte tab in each 10 oz bottle. My mile splits were consistent in the 10:45 to 11:00/mile range (when I wasn’t in search of a porta-potty... the flip side of my hydration strategy and my 57 year-old bladder :-) ). We wound back up and headed out on the backside of the course. The half marathoners split off during mile 12 and we soldiered on. The miles from 12 to 24 just went smoothly. Keep it moving, keep hydrating, eat a banana every 5 miles, lather, rinse, repeat. I enjoyed it a lot.

From mile 21, we were clearly heading back towards downtown. The crowds were really nice and supportive. Most of the drivers were too, though a few were clearly irate at the stoppages we runners caused at so many cross streets. Using my Universal Time Predictor Chart, I realized I was on track for a 4:58 finish and perhaps a couple of minutes better. I was quite encouraged, even turning in a 11:17 during mile 22...very unusual for me, especially on a day with the temps now well over 70.

And then....

Just past the mile 24 marker, I felt it. A twinge in my left knee. I’ve felt this before. It’s not the ITB nor the patella...it’s just a twinge. Not debilitating but annoying. And painful, if I don’t respond. I threw in a couple of short walk breaks, which always help. But, it became obvious I had to slow down. So, I shifted gears on my watch and dialed back to a 2 minute run, 1 minute walk ratio. After a couple of cycles, this seemed to work. I could run for 2 minutes without much pain and the walk break was just enough.

At this point, we were running through the University of Texas campus, but we were clearly no where near the student residence area. It was quiet as could be. I was impressed to run by the Texas football stadium...oh my, what a colossal structure, a veritable cathedral to college football. It would swallow Purdue’s stadium two times over, it would seem. I guess everything really IS bigger in Texas.

Plodding along, we did the last uphill climb which Darrell and I had espyed the previous day and made a right turn onto 11th, where I anticipated seeing Gretchen. She was there, beaming, and what a treat to see her!! I gave her a sweaty kiss, then made the last left turn down Congress street and my 20th marathon was in the books.

Post Race

It was immediately encouraging to realize I had no cramping, no nausea and my usual sense of humor. A volunteer gave me my medal and, as I often like to do, I asked her to put it over my head as I sang the Olympic Theme song. “This is as close as I’ll ever get to winning Gold” and she had a big laugh. After getting the medal I told her “If I was Italian, I’d now give you a kiss on both cheeks!” She paused and said “But, I’m Italian!!!” So, she got the official air-kiss, as if this was an Olympic moment...we both had a huge laugh.

In short order, Gretchen found me and it was great to see her, give her a hug and a real kiss and thank her for being there. She pulled out the camera and a fellow marathoner snapped this photo of us, three minutes after I crossed the line.

J, G, post race

This is a keeper photograph...it captures so much. I’m a very blessed man to have such a wonderful wife.

As the crowd was thinning out, I invited Gretchen to come inside the runner’s area and we walked together down the rest of the finishing area, getting some food, my drop bag and my finisher’s T Shirt. It is always fun to see folks you ran with for all those hours and congratulate them at the end...it was even better to have G along with me.

We walked the mile or so back to the hotel and it felt good. It was even better to get into a cool tub and soak for a while, better yet to then have a hot shower and really, really good to listen to my college basketball-loving wife whooping it up in the room as she watched Purdue pull away from Ohio State to win by 12 points. No wonky knees for the Boilermakers on that day.

We met up with Darell and Lisa and found an authentic Texas BBQ place to eat. Sorry, Michelle, but not a vegetarian place...the options surrounded which type of meat and which kind of sauce. It was fun.

An interesting postlude...the day after the race, we drove to San Antonio, staying there on the famous Riverwalk. While walking on Monday afternoon, Gretchen spotted a guy wearing an Austin Marathon finisher's T shirt. I started up a conversation and learned this was none other than Lyle Clugg, who was the very first Race Director of the Marathon! He ran the race for many years, then retired and moved to Colorado. The organizers invited him to return for the 20th running of the race, which he did. We talked for about 15 minutes about the early days of the race, how it has changed, how they did timing before chips and on and on. He was interested in my experience in the race and it was a wonderful conversation.

Joe, Lyle in SA

This was once more a reminder that no good event happens without incredible dedication by volunteers who enjoy running and helping their communities.

There’s a lot more I could say but this captures it. In summary, I was pleased with the race. It showed me, importantly, the adjustments to pace which work in a warm race. I was pleased with using my heart rate as a primary guide to pace. In fact, since most miles have my average HR at 120-125, I realize I could have pushed the pace a bit more and still been OK, since the top end of my Zone 2 is around 135 bpm. I was very pleased with the performance of the Camelbak Elixr tabs...I never did have a hint of cramping all day. I also like bananas...did I mention that?? I figured a way to carry two with me in my Nathan Belt, I got a third from Gretchen and managed to score two more from friendly people on the back part of the course. I had four Gus with me just in case but didn’t need a one of them.

And did I say I was pleased with the people?? Wow, it was great to spend time again with Darrell and a treat to be with his wife Lisa this time. Gretchen and I met up with some old college friends (did I mention I went to Purdue?) on Sunday night and again at lunch on Monday which triggered much wonderful thought. And, most of all, it was so great to share the race weekend and then a week on the Gulf coast with Gretchen. Take all the races you want, folks, it is people who will truly last.

Thanks for listening. Persevere.

.

one week 'til Austin Marathon

2011-02-12T17:36:00.001-05:00

ORN: 4.3 miles, w. 3 x 1 mile intervals @ 7:55 (and 130 bpm)

It was a treat to head out mid-day to run in the "tropical" temperatures of 38F today. After hitting 9 below zero on Thursday morning, it felt good...so good, I went out in shorts; I always enjoy doing that with lots of snow on the ground.

With one week to go to the Austin Marathon, the schedule called for some simple mile repeats. I was thrilled to be under 8 minutes on each of them, especially with the monster head cold that set in last night. Will do a few normal runs this week and then race on Sunday.

I've never been in Austin, Texas before; in fact I've spent precious little time ever in the entire state of Texas. I did a Google Satellite tour of the full marathon course today. Maybe not a good idea, though...every time I do that it hits me afresh just how looooooong a marathon is. We'll sure get a tour of the capital of Texas, though. The route looked like a usual city marathon, especially over the first half of the course when we'll have all the half marathoners with us. The last mile and a half of the course winds through the University of Texas campus. It'll be hard for this Purdue guy to give anyone a "hook 'em horns" sign, yet I hope I'm alert enough at that point to be capable of such a gesture. Couldn't find any obvious places to stash bananas, so I'll be back on using Gu during the race. I plan to do a 4/1 run/walk and keep the heart rate under 135. Temperatures look to be in the 60s for most of the race, with a 60% chance of rain. I have no idea how I'll react to such warmth after such a long, frigid winter. Combined with the head cold, it could be interesting. It will be what it will be.

I am truly looking forward to the full trip, though. G and I will meet up with Darrell and his wife on Saturday afternoon and enjoy the full weekend. We'll take them back to the airport on Monday, meet up with an old Purdue roommate for lunch on Monday in Austin, then head to San Antonio for a day. After that, we head to the Gulf Coast for the rest of the week, staying near Corpus Christi. It'll be a nice break.

Race reports will pop up here next week. If you are super intense (or bored beyond tears next Sunday), my bib for the race is 5562 and you can track me on race day via the race site.

Persevere.

Pudding

2011-01-29T17:49:00.001-05:00

ORN: 18.4 miles, 3:29:45, 11:24/mile, R4/W1

Well, there are three weeks remaining until the Austin Marathon. So that must mean that today's outing must be my last long run and now I am in the Official Taper.

It was hardly an auspicious "climax" to a marathon training program. But, now that I'm stacking these races closer together, I think the build-up is not nearly the same as running a single target event each year.

The run was some combination of The Shirelles' "Mama Said There'd Be Days Like This" and Winston Churchill's famous retort "this pudding has no theme." While I got through it, it was no fun. Around mile 8, I started feeling some stiffness in my hips and thighs. Stretching really didn't help all that much. I never really felt in rhythm and never found any flow. I suspect the residual fatigue from running 50K 3 weeks ago explains all of this.

With the plan for the spring, which has a marathon every five weeks, I'm thinking each race serves as the "long run" for the next one. And if my biggest problem is a themeless long run, I'm a really lucky guy!!

Persevere.

2011 Race Plans

2011-01-22T17:16:00.003-05:00

ORN: 7.8 miles total, w/ 5x1 mile itervals @ 8:15 ave

No matter how long I run, surprises still come along; it's sweet when the surprise is a positive one. Such was the case with today's run.

It is the pit of winter here in Indiana. Today's dark lead-grey sky hovered over a sharp west wind with skiffs of snow blowing across the already-frozen tundra, the wind chill well below zero. I really didn't feel like running in this. Yet, the schedule called for mile repeats. I went out anyway.

And am I glad I didn't give in to the feelings.

What a terrific workout! The first mile checked in at 8:21 and I felt like I really wasn't pushing it. I picked it up and did my fourth at 8:04, finishing my last one at 8:15. And this counted the time picking around the snow drifts and gingerly working across the ice patches on the path. Bundled up. It was great and I'm glad I didn't chose to go with my feelings about heading out. And all of this two weeks after a 50K. Encouraging.

Have not mentioned here I upgraded to the Garmin Forerunner 305 w/ Heart Rate Monitor. Got a deal on-line just after Christmas and am still playing with the features which are an improvement over my old 201. I have had some problems getting consistent HR readouts, though, and tried an experiment; I shaved two spots on my rib cage for the electrodes to make better contact. Seemed to work for todays run. Gee, what we do...

My 2011 race plans are falling together nicely. The year started out surprisingly with my first 50K two weeks ago.

Next up is the Austin Marathon in Texas on February 20. This one rolled around wonderfully. Running pal Darrell emailed me last fall, noting he was going to run this race to knock off the Lone Star State in his quest for 50; did I want to run it with him? Well, I looked at the race and the calendar and suggested to my wife she come along and we spend the week following getting away from the aforementioned Indiana grey. She liked that. Before long, Darrell worked it out for his wife to come along too. We've all met before and we're looking forward to it. I'm renting a car; Darrell has to figure out interesting places to eat. Sounds like a good deal.

Five weeks later, March 26, I'm taking on another ultra. The Kal-Haven 33.5 mile Ultra Trail Run follows a rail trail from Kalamazoo, Michigan west to Lake Michigan, ending at South Haven. I've run the South Haven end of the trail a couple of times and look forward to doing the whole trail.

In five weeks after THAT race, I'll be back in Champaign/Urbana Illinois for my third straight Illinois Marathon on April 30. It's a nice race and super convenient for me, less than 2 hours from my driveway. They offered this year (and I entered)an odd "double"; a 5K on Friday night and then the marathon on Saturday morning. We'll see how that goes. Turns out Darrell might join me for this one as well, notching yet another state.

I'll use the time from May to October for shorter races, probably including the Sunburst HM in South Bend for the 7th straight year.

For the fall, I'm scouting for races. My birthday falls on a Sunday this year and it would be cool to run a Marathon on October 9. One possibility is Portland, but I still need to work out other possible visits with my son who lives there. There are lots of races that time of year...hoping to find an interesting event.

Looking longer term, I realized that had I run a marathon last December, I could be in line for my second star. I could do that next year...or I could just find two more marathons before October 10...hmmmmmm.

Shoot, it is fun to plan. And it also makes me smile to recall the phrase on the back of a shirt I saw at a marathon a couple of years ago: "It seemed like a good idea at the time." Yeah, that can happen too.

Persevere.

.

Photos from 50K

2011-01-18T20:43:00.000-05:00

The Illinois Fat Ass 50K was a real treat on January 9. Being my first 50K, it will have a special place in my memory.

I also thought you might enjoy some photos from the race. Not only was the race fully free but so were the photos. One of the pals of the RD posted these for all to use...no $20 cost, plus shipping, for a race photo. Since most FA-style races are on trails on public lands, I also thought I'd show you a way to do such a race in the fertile prairie of the Midwest.

prestart photo

Here's the pre-race start photo. The RD is giving us our instructions which mostly consisted of pointing out the clipboard on which he wanted us to post our time and distance when we finished. 78 folks started the race, each with his/her own distance targets for the day.

early pack

We flowed out of the school parking lot onto the adjacent asphalt-covered county road. 400 meters into the race, we were already stretching out.

Bundled Up

As we passed the school after the short starting mile, our intrepid photographer snapped this photo of me behind a fellow runner. You can see how we were bundled up against the 17F temperatures. There was, fortunately, no wind and the blue skies were beautiful even though the sun imparted little warmth.

Oak Tree

You thought we only have corn fields and no trees here in the Midwest?? Check out this magnificent oak we ran past six times. What a story I'm sure this tree could tell if it were an Ent.

RD at mile 9 uphill

Here you get a glimpse of a hill in Illinois. We had several of these. It was pleasant to enjoy the winding, climbing, tree-lined roads. Not quite foot trails through groves of mountain firs but, hey, it's the best we can do.

Race Director Bob is in the center. After getting us all started, he fell in line to enjoy an 11 mile run himself. He farms nearby and has been organizing this race for 16 years now. He told me, pre-race, he had an implantable defibrillator placed three years ago, yet still ran two marathons and one ultra in 2010. An amazing guy who clearly enjoyed hosting all of us on a cold day in January.

curling stream

In the middle two miles of the course, the road curled alongside this pleasant stream. A stream on one side, big round hay bales on the other...it was a treat.

Somewhere along here came one of the funniest moments of the day. A fellow runner caught me from behind and told me she thought I had a "wonderfully color-coordinated running outfit." I smiled but hardly knew what to say. NEVER in my life has ANYONE ever complimented my clothing color choices. I'm an engineer. Shoot, I'm lucky just to get dressed properly every day. I've learned that navy blue Dockers always go with a shirt that is basically blue. And that's about as much as I ever think about it. And it's not like my color choices for running capture subtle effects of tone and texture to communicate a particular mood; I just got it all from Brooks. The only thing this garish combination of neon yellow and black communicates is "Please don't hit me with your giant SUV while I'm running." That bit of humor carried me all day long.

Finish Line

Here is a compatriot crossing the finish line well ahead of me. You can see here the combined race expo, registration pavilion, information desk, central aid station, timing technology core and finish coordination. All on a piece of plywood across a couple of sawhorses. Just love it.

Twenty-two folks finished the full 50K; I was 19th among them. Lots of others ran either 11 or 21 miles or some other combination. It was a fun day.

Enjoy the photos. And keep persevering.

.

Race Report: Illinois Fat Ass 50K

2011-01-13T20:28:00.001-05:00

31.0 miles, 6:23:21, R/W: 4/1 thru 21, then 2/1; 12:22/mile

Quick Summary

Who'd a thunk it? Running 50 km on a cold day in January on county roads in central Illinois. And enjoying it?? Amazing.

With little planning other than a desire to get in a long run, on Sunday, January 9, the Illinois FA 50K became my first bona fide ultramarathon. I truly enjoyed the experience. Despite a couple of mental low spots in the 18-20 mile section, the race went well and I finished feeling terrific.

Amazing.

The Gory Details

As I detailed a couple of days before the race, this event popped up on my radar screen just two weeks ago. So it worked out great to drive to Chicago on Saturday, drop son Matt off for the start of his last semester of college (amazing on its own), the drive the 2 hours or so south and west of the city, where I spent the night near the small village of McNabb, Illinois.

The weather turned out to be great for a January race in the Midwest. The overnight lows were in the teens but the day dawned with full sun and no wind…that's an amazing thing. While the mercury never got much above 23F all day, the lack of wind and the visual pleasure of a sunny, blue sky made the weather a non-factor for those dressed correctly. I learned from race veterans this was far better than last year's race with snow-pack, a vicious wind and lead-grey skies.

The race HQ was a rural Junior High School. About 70 of us gathered and, since there was no entry fee or other complex organization, we signed in and heard the race director give us two instructions; Have fun and when you cross the finish line, write down your name, time and distance you ran on this clipboard. He stepped back, said "Go" and we were off.

If you've ever driven across central Illinois, you will recall just How Very Flat it is. I had read a description of the course, stating it had several hills but wondered just where we'd find any hills in this flatland. On race morning, I found out. To make the 31 miles for a 50K race, we first ran a half mile east of the school and back. The remainder of the day was on a wonderful five-mile route on virtually deserted but paved country roads to the west.

Mile 1 was flat at first, with a modest down and up at the end. Mile 2 wound down and around a bluff, up a smaller hill then down again. Miles 3 and 4 were flat and picturesque, winding along a small stream through small farms, one with a herd of fine looking Black Angus cattle. Mile 5 then took us up and over a ridge to the turn around point. Lather, rinse, repeat. Three round trips added 30 miles to our initial one mile for 50K.

The first round trip and the second run out went fine. I used a 4/1 run/walk ratio from the beginning, averaging 10:45/mile at a heart rate of about 120 bpm. I had a bit of tightness in my right Achilles tendon around mile 8 but a stretching session against the side of a barn cleared that up.

The first of two low spots arrived midway back on the second trip and surprised me. It was mile 18 or so and I started to feel stiff and tight. I reviewed pace, form and, oh yes, hydration. Up to that point I had been regularly drinking water with Camelbak Elixir, a new addition to my system. And I realized I had drifted off into some introspection and quit drinking for a mile or so. I immediately corrected that; the grape-fizzy flavor of the electrolyte drink tasted great and within about 10 minutes the tightness eased and I was running comfortably again.

The second low spot I had anticipated. The race layout was convenient for folks wanting to run either 11 or 21 or 31 miles…you just got off the bus after one or two trips. As I approached the school with about 20 miles done I debated what to do. A third trip would entail another 2+ hours running, the sun was fading, maybe this was nuts, I really ought to be driving home by now and I'd hurt myself for any spring marathons and and and. Yet, this was my best situation to finish a 50K. What to do?

The geek mind came to the rescue. I had given myself permission before the race to switch from a 4/1 ratio to a 2/1 ratio for the last 10 miles. So, just before the school parking lot, I pulled off a mitten, reset my timer to a 2/1ratio and decided to go for it. At the turn around, I grabbed a banana from my car (delightfully un-frozen), made a pit stop, filled my water bottles and headed out once more. Just making the decision was invigorating.

It is really kind of amazing to truthfully report there were no more low spots in this race. I knew the course now after two trips. The shift to a 2/1 worked. I walked all the steeper uphills and just enjoyed myself. At the far turnaround, the race director (who was driving the course) stopped, actually remembered my name (gotta love small races!) and paid me a nice compliment saying "Joe, I'm worried about a couple of folks still out here but not about you!"

I headed back, knowing I still had five miles to go, yet knowing full well I had this race in the bag. As near as I could tell, I hit the marathon distance at 5:08. This made me smile, as 3 of my 4 marathons last year were way over 5:08 yet here I was on a cold day on a lonely road in a tiny race in rural Illinois running 50K and feeling so much better than in big city marathons in LA and Chicago. I think I smiled most of the way back.

As I got within sight of the school and the finish line I laughed out loud. Only about eight cars remained in the parking lot and not a single person was anywhere in sight. It was so fitting for this simple, free race. I ran across the finish line, arms up and let out a whoop which nobody heard. It was terrific to finish strong. I dutifully wrote down my name, my time of 6:23:21 and headed to the locker room.

Yes, the locker room. For a free race, this event had wonderful perks. Being able to walk about 100 feet from the finish line and get a hot shower before driving home was a huge treat. Two other guys were there and we all chuckled we hadn't had a locker-room conversation in decades. After the shower, I had a piece of pizza with the other late finishers, hopped in the car and began the 3 hour drive home across the dark prairie.

I learned a lot in this most enjoyable race. I'll write more about that before long. What a great way to start the year.

Persevere.

A spontaneous 50K??

2011-01-07T17:21:00.001-05:00

ORN: 3 miles

So, three weeks ago I did a long run in the cold, right on the training schedule for the Austin Marathon on Feb 20. The fun of frozen bananas notwithstanding, it was a long lonely plod in the cold. During the run, I wondered if I could find a more interesting way to do one or both of the two remaining long runs before Austin, the first of which is due this weekend.

Rooting around on various websites, I found a marathon in Mobile, Alabama this weekend which looked appealing. But I couldn't really justify the 13 hour drive one way, even though I would pass hundreds of my favorite roadside eateries along such a drive through the South. Plus, either my wife or I needed to drive son Matt back to college this weekend as he begins his final semester next Monday (that, in itself is amazing).

And then I found it.

This Sunday is the 16th running of the Illinois Fat Ass 50K in rural McNabb, Illinois. It is about 2 hours southwest of Matt's college in the middle of nowhere. I emailed the organizer, he confirmed the event and the setting, so I'm going to take a shot at it.

As a Fat Ass-style race there is "no fee, no awards and no wimps." The course is on country roads on the Illinois prairie using a rural Junior High School as a base of operations. We'll do a one mile loop to the east followed by (hopefully) three trips on a 5 mile out, 5 mile back winding road to the west. The nice thing is that if I have some issues, I can drop out at 21 miles and still hit my targeted long run for the day, only having done it with some other people. If I'm feeling good, I'll go for the third trip out and back and do 31 miles. If I succeed, it will be my first 50K and my first bona fide ultra (I did 27.5 miles in a 6 hour race a few summers ago but I don't really count that as an ultra). Not to mention, I can leave my bananas in my car and grab one, unfrozen, each time back.

Temperatures are supposed to be in the 20s throughout the race, with full sun. Let's hope for minimal wind. The 20s are just fine to run in, so long as the wind isn't pounding along.

I'll update FB after the race and have a longer discussion here. I'm optimistic and feeling good, yet I understand how long runs can take strange turns at unexpected moments.

Persevere.

2010 in Review

2010-12-31T15:39:00.004-05:00

ORN: 7 miles total, 5x1 mile intervals, ave 8:37

On the last day of the year, a few reflections on the year in running.

Races. Short races were a real positive this year, while 3 of the 4 marathons were disappointing. A 5K PR, a solid half-marathon in heat and humidity and a flat out sprint in a 2 miler were fun. The marathon remains a commanding teacher. Its lesson this year: weather matters, so follow the new training pattern.

Training. The rhythm of three 5 mile training runs during each week and one race-oriented weekend run seems to work well for me and is sustainable. I was very pleased to come to grips with an approach to Heart Rate training in the late summer. Now, if I could only get all my gadgets to work together!! Guessing I’ll be in the market for a new Garmin sometime this year.

Distance. I finished the year with 1,228 miles. I was surprised when I ran the chart below. It tells the succinct story of this era of my running.

In May 2004, a job change substituted a 75 minute daily commute for a 5 minute drive. I plugged running into that gap. It was October before I found a pair of shoes that worked well and off we went. I ran my first half marathon in December 2004 and carried on with more HMs in 2005. In 2006, I ran my first two marathons. And, boom…after a PR of 4:21 at Portland, I had a nasty bout with both IT Bands inflaming. 2007 was a retrenching time; new shoes, adopting the Run/Walk approach and gradually building back. Since then, I’ve been almost completely injury-free. The look of this gradual annual mileage pick up is encouraging.

Weight. I have not mentioned in this space (and will only do it once, so here it is) a major event for me. In mid-April, I decided I was carrying too much weight, as I hit 205 pounds. With terrific help from my nephew, running pal and good friend John, we completely rebuilt my eating habits and got on a steady drop in weight, hitting my target of 176 pounds in early August. Since that time, I’ve kept the weight in the 175-178 pound range, even through the holidays. I feel terrific! And I have noted running is easier, my shoes last longer, I feel lighter on my not-so-tiny feet. I have embraced a new way to eat. Who’d a thunk I’d ever see a treat as being a big spinach salad on a Saturday afternoon after a long run?

Demise of the Running Blogosphere. The only real disappointment for me this year was how much quality blogging about running disappeared. Truly, this was the year the blogosphere migrated to Facebook. I get this somewhat…a simple status update is quicker on FB. But the good thinking, the careful thought, the insights and perspectives flowed through longer writing on blogs. And it is just plain disappearing. I’m keeping this blog going; I find it helps as a diary of things I want to capture. And I truly appreciate anyone who reads it and finds it helpful or funny or somehow interesting. I just miss the fuller interaction we had a couple years ago.

Overall, I found myself this year more and more grateful. Grateful for each day of health. Grateful to run. Grateful for a wonderful wife and fascinating kids (and now fascinating grandkids). Grateful for a comfortable roof over my head. Grateful for an interesting job. None of these things are entitlements. They are all gifts. And I need to hold each with an open hand and a generous heart.

Tomorrow, I’ll post on 2011 plans. Some fun stuff to continue.

Persevere.

Christmas and Running

2010-12-24T09:49:00.001-05:00

ORN: 5.2 miles, R/W 6/1

This morning, I received an email from Brad, our local running club's Chief Communicator. Along with some race results and announcements, he included his thoughts on Christmas. They express, better than I can, many of my thoughts today. So, I post them here for you.

Today is Christmas Eve. Below is a Christmas message that has my observations of the similarities of being a runner and being a Christian.

There are also similarities between our running club and what the Christian church should be.

Anybody can join: You do not need to already be a runner. There are no minimum distance or speed requirements to join or continue membership.

We rejoice in what others accomplish: We do not envy those who do things we have not done but instead celebrate with them.

We help each other without charging a fee: We gladly share everything we know with other runners to help them be better.

We do not condemn others when they fail: we know people who have dropped out of a race or had a time that is way slower than their goal. We provide assurance that they have not failed as a person even though one particular goal was not reached. We assure them that their options are to try again or instead recognize that being a runner does not mean that you must have a certain accomplishment on your log.

We all care about each other and provide things that are needed: People have given me sunscreen, a hat during a race (Sam Costa half), and words of encouragement.

We understand that there are universal rules and particular rules. Certain rules apply to everybody (like staying on a course during a race) yet, most "rules" are in the "do what works for you" category. For example, those who eat gel during a marathon do not pass judgment on those who do not and vice versa.

We accept those who join late in life the same as those who ran in high school. We continue to accept people who do not reach their goals. We simply hope that they will keep trying to discover their potential and be content.

I hope your experience with our local club (and runners in general) has been as positive as mine.

So what is Christmas? It is simply one day set aside to celebrate the coming of the Christ. Christ is simply a Greek word that means "anointed one". The anointing refers to the Spirit of God being on him without measure. Who is Christ? Christ is like Pheidippides. Pheidippides then ran the 40 km (25 miles) from the battlefield near Marathon to Athens to announce the Greek victory over Persia (Iran) in the Battle of Marathon (490 BC) with the word "We have won" and collapsed and died on the spot from exhaustion. Christ also came a long way to deliver a message and then died of exhaustion. In short, his message was "you need treat each other like runners instead of what you are doing now".

Merry Christmas and thanks for being a runner.

I wish each of you the very best this Christmas. And may we each continue to persevere.

Frozen Bananas

2010-12-18T18:29:00.003-05:00

ORN: 22.0 miles, R/W 4/1, 4:14:56, 11:36/mile

One of the distinct benefits of preregistering for spring marathons is that it provides a clear reason to get out in awful Midwest winter weather to do the necessary long runs. Today was one of those days.

The week has been brutally cold. Weather we normally see in mid to late January has hit already. Snow. Single digit and below-zero temps. I had two runs earlier in the week doomed to the dreadmill...if anything is motivating to go outside, that sure is it. I was antsy to get out and go for a long run today, though.

WL Trail near Cherry Lane

The run started at 14F and ended at a "balmy" 25F. I've discovered using hand warmers, polypro liner gloves and snowboarderdude mittens to be a decent combination to keep hands and arms warm. The run mostly just lumbered along. The footing was iffy...about 1/3 of the run was on snow pack, the rest on sorta dry pavement. I don't know if that contributed to my left IT band making noises around the 20 mile mark. That bad boy hasn't said anything for two years now.

The temps also triggered a new question for me. I've found eating bananas during a run to be much more enjoyable than packing gels. All fall, I simply stashed them along the route ahead of time. But how would they fare in this cold weather? I could not stash them the night before due to the temps, so I forward positioned them and extra water earlier in the morning. What shape would they be? I've seen frozen bananas come out of the freezer...none too appetizing.

Well, it seemed that the timing was OK but just barely. They hadn't fully frozen, though the skins were starting to darken. A bit "mushier" than I'd like but it worked. I also discovered I could peel a banana wearing snowboarderdude mittens as well...a skill I never figured I'd need but now have.

It's a long winter. But we persevere.

.

Self Diagnosis

2010-12-05T19:06:00.001-05:00

ORN: (Saturday) 10.1 miles in 3" of snow

Early last week, I arrived home from work with an odd feeling in my left index finger. It was the first really cold day of the season, though only in the upper 20s. It's only a seven minute drive home for me but my car was cold by the time I got it started at 6:15pm. I walked in, pulled off my glove, my finger tingling, semi-numb and visually much whiter than the other fingers on my left hand. Instinctively, I ran a sink of warm water, stuck my hand in and it all cleared up in about 3 minutes.

What was going on??

I replayed recent experiences. As the weather has cooled, the simple cotton garden gloves I've used for years while running were not working as well. I often came in from a run with my left hand really cold. My system for running garb has held up for many years; why was it failing now?? I got some heavier garden gloves; I added a small plastic bag over the gloves to try to cut the wind. It was still uncomfortable.

The white-finger-thing happened again on Friday evening during my short drive home. Time to try to figure this out. Enter the web.

It appears I have a thing called Raynaud's Phenomenon. It's really not a big deal and treatment falls in the category of the old joke: "Hey, doc, it hurts when I do this." "Well, then, don't do that!" A decrease in circulation creates some pain in cold temperatures. It's probably related to the sense of arthritis I've seen developing in the same finger over the past six months or so. My mother had real issues with arthritis in her hands. We are forever swimming in our own gene pool.

The solution?? One local friend dryly suggested I quit running until April. Yeah, right. I got some good input from several friends on FB and came up with a new plan. I picked up a pair of nylon-covered mittens, in size XL so I can wear liner gloves underneath. Then, I tried out a hand warmer for the 10 mile run I did in the snowfall on Saturday...boy, was that effective!! I was amazed at how the simple hand warmer in the closed space not only kept my hand warm but it also kept entire arm was warmer as well. But I don't like the idea of a throw-away hand heater, even though they are so very inexpensive. So, I ordered some reusable hand warmers this afternoon.

So, I'll soon have to update my temperature chart. No surprise to you who follow this blog...I'm a systems geek and updating the system is part of the fun of running, applying the principles of kaizen.

Winter is here, we're looking at single-digits overnight most of this week. And we persevere.

Race Report: Attica Turkey Trot 5K

2010-11-25T12:46:00.004-05:00

ORN: 5K, 23:35, 7:37/mile

On a bit of a whim, I decided a week ago to enter this enjoyable small race in the little town of Attica, Indiana, about 30 miles from home. It fit well with our Thanksgiving Day plans. Plus, coming 11 days after a marathon, I wanted to see, again, how quick I could do a 5K in that setting. Earlier this fall I surprised myself with a good 5K just after the Chicago Marathon. Was that a fluke??

The day dawned with drizzle and temps in the low 40s. Low 40s are nice...drizzle, well, we'd tolerate it if necessary. As it happened, work colleague Michelle, a talented triathlete herself, wanted to run as well, so we went down together, having a enjoyable conversation all the way.

I have had a strange attraction for the little town of Attica ever since I was an undergrad at Purdue. On a beautiful Saturday afternoon in the fall of 1972, I rode a bike to Attica and back. For some reason, I always associate Attica with that moment of simple, sophomoric enjoyment. As I ran through most of the town today, I also realized Attica is oh-so-similar to the little town of Auburn, Nebraska where I grew up. The houses, the streets...it was all familiar. I almost expected to see my Aunt Alice walk out the front door of a couple of the homes. Nostalgic or not, it was fun to participate in an event in Attica.

About 230 folks came out to run or walk the event, many in a preemptive strike on the gravy and pie which awaited later in the day. The race started on time and off we went.

I wanted to see if I could push myself enough to get under 24:00. So, I set the training assistant function on my Garmin to help me hold the correct pace. The start was down a long, gentle slope (we don't have Real Hills in this part of Indiana, remember) and mile one clicked at 7:32. So far, so good. Mile two was mostly flat, but we retraced The Slope at the end of the mile, yet it came through at 7:34. Encouraging. From there I started to play the game "catch the second person in front of you" and managed to do that with quite a few folks. Mile 3 blew thorough in 7:23. It could be. The last tenth went in 1:05, which my Garmin said was at a 7:12 pace. I beat the goal, my watch showing 23:35.

Michelle finished shortly after and we decided we simply had to have our photo taken with the Official Race Mascot. Several folks suggested it was a dangerous day to walk around as a live turkey, yet the fowl humor didn't seem to bother anyone.

When I got home, I dug out my race records, wondering just what my PR was for 5K. Amazingly, this time beat it by a full 30 seconds. I haven't set a PR at any distance since 2006. Nice to know it is still possible.

It was also humorous to note on my Garmin that my PR race effort had burned off all of 489 calories. Hardly enough to cover one piece of my mother-in-laws Most Delicious Apple Pie. Oh well...I'll enjoy it anyway.

I've reflected a lot as well. My niece's husband underwent serious surgery on Wednesday...he'll be laid up for several months and, in his early 30s, may have some life-long changes in front of him. My heart goes out to him and his family. I interviewed a gentleman on Wednesday who had terrific talents but, in his mid-50s, had been out of work for 18 months now and was feeling down, overqualified, desperate. I ached for him and wondered just what we could do for him. We've invited a guest for Thanksgiving dinner who had no family at all to be with this year. I feel deeply for her.

And here I am. Healthy enough to pop out of bed, run a 5K race at age 57, laugh and enjoy it. Having a job that is interesting and challenging and has a promising future. With four generations of family gathering around our table in an hour or so for an enjoyable meal in the context of functional relationships.

I dare not take these blessings casually or with a mood of entitlement. These things are a trust not a possession. I pray I can use them well, for good and not just personal gratification.

Of the many things I'm thankful for, the gift of health and the gift of friends who enjoy it as well is high on the list. My very best to you for a most Happy Thanksgiving.

Persevere.

.

Race Report: Veterans Marathon 2010

2010-11-14T14:55:00.006-05:00

ORN: 26.2 miles, 4:49:53, R4/W1, 11:03/mile

Quick Summary:

Sweet...so nice to have a good marathon. Cool weather made all the difference making this oh-so-friendly, small-town run through Indiana countryside a pure joy. This race is about the way I should be running marathons...nice to know it can actually happen.

The Gory Details:

Prerace

The Veterans Marathon is in its second year. Columbia City is a small Indiana town near Fort Wayne, just a couple of hours from my home. With an 8am start time, I decided to save hotel bills and do a day trip. Up early, I backed out of the garage at 4:05am and figured I'd see virtually no one on the road. To my surprise, though, there were quite a few pickups on the road...but why?? Then my fuzzy brain reminded me this was the first weekend of deer season for firearms. Oh well...

Got to the start area in plenty of time, stashed bananas (more below on that), picked up my bib and still had time to relax, stretch well and work though one stubborn work-related matter in my mind. About 200 marathoners and 250 half marathoners gathered at the start line and off we went at precisely 8:00am.

The Race

The truly remarkable thing about this race was that there really was not a lot of amazement about it! It was, quite simply, a chance to execute a plan for a marathon and let it just gradually happen.

The first half of the race looped east of town. We were on county roads past harvested corn and soybean fields, small woods, hog farms and lots of the rural homes which fill the Indiana countryside. The first half of a marathon is always fun, as people are chatty and upbeat...nothing hurts too badly yet. Quite a few of the half marathoners were first timers. It was fun to chat with them, sense and remember the excitement of taking on something previously unimaginable. Some were clearly struggling as we headed back to town in miles 10-11 or so. It was fun to encourage them and let them know the thrill of accomplishment they would soon sense. I hit the halfway point at about 2:19, feeling fine, knowing the race had hardly begun yet for me.

As expected, the size of the field dropped dramatically as we headed west of town for the second half of the race. Not many conversations now but not for a lack of friendliness. We quickly got back into new rural areas, this with more roll to it than on the first half...I enjoyed the variety. Around mile 16, David fell in with me. He had never really run a disciplined run/walk pattern and asked if he could piggy-back off my 4/1 rhythm. We had a nice chat and he thanked me for pulling him through to mile 20.5, when he wanted to walk a little more. Before I knew it, we were at mile 23 and it hit me solidly that this race would be different. I still felt fine, mentally engaged and aware of form and posture. We made the last turn back towards town at mile 24. The only real problem in the race came during the first half of mile 26. My left leg protested and just plain hurt. I held onto the 4/1 though and as we entered town again, I could clearly see ahead of me the final stretch down the town's main street and the right turn to the finish line. The leg didn't hurt any more, I picked up the pace, realizing if I hustled I could get under 4:50. Oh, the allure of those round numbers. I hit the mat, hit my watch to show I had 7 seconds to spare and smiled ear to ear. Marathon #18 was done and it felt fantastic.

Analysis

Yeah, I'm analytical. It's how I learn! But rather than looking at per-mile splits, a topical analysis is more appropriate for this race. Here goes.

Weather. Since the cramping episode I had in Chicago five weeks ago, I went through all my marathon records. What was the common denominator of good vs lousy marathons?? It was clear...the temperature on race day. Under 60, it goes well. Over 60, highly likely to be tough. It's not more complex than that. The weather matters more than anything else. So, the start temp on this day of 43 and the ending temp in the low 60s was fine with me.

To stay comfortable, I dressed in layers, knowing it was forecast to warm during the morning. I started in 2 short-sleeve tech shirts, fashionable tube-sock arm warmers, cotton gloves, a cap and a sweatshirt. I peeled the sweatshirt at mile 4.5 (stashing it by a telephone pole, where I retrieved it later). At the halfway point, I stopped at my strategically-parked car, pulled off one of the T shirts and swapped the cap for a visor. The gloves came on and off depending on the relative wind direction. Around mile 15.5, I peeled the arm warmers and ran the rest of the way in just the Brooks ID T-shirt. It all worked. And I've come to simply face it, the weather is THE BIG DETERMINANT of how a race will likely go.

And there are some other helpful factors.

Pace/Effort. Since August, I've been experimenting with using heart rate as the guide to effort, rather than an arbitrary pace target. I shoot for the mysterious Zone 2 heart rage range, which for me has evolved to 113-133 bpm. This serves, wonderfully, to hold one's pace down early in the race and help to pick it up towards the end. When coupled with the run walk, I have found the amount to which my HR falls back during a run break to give a clear reading of fatigue and breathing. Thanks to Wes' advice, I didn't worry too much if my rate crept over 133 later in the race either. Overall, though, I saw my heart rate get to around 135-140 at the conclusion of each run sequence and it fell back during the walk break, never staying elevated for long periods.

Not content to ignore pace, even if it became a dependent, not independent, variable, this spreadsheet-loving engineer added a laminated pace chart to this mix. Now, I can extrapolate to an expected finish time from any mile marker (email me, if this is an interest for you). All in all, it worked. The 4:49 was what this day had. It became evident that would be the finish time by mile 6 and the projections stayed that way all day long. I was fully satisfied with it.

Nutrition. I tried two new things on the food front for this race. Pre-race, I ate more food and good quality food in the time about 2 hours before the race. In all, I took in about 800 calories, including carbs (bananas, whole-wheat bread) and some good protein (lean turkey, low-fat Swiss cheese) between 4:30 and 5:30am. Filling the fuel tank, so to speak.

During the race, I ate bananas, not gels. Using Google maps, I found spots in the first and second halves of the race I would pass twice. Then, in the pre-race darkness, I stashed two bananas at each spot. Further, I put one banana in my car, which I parked on the course, two blocks past the mid-way mark. So, about every 4-5 miles, I had a nice banana. This worked wonderfully. It sat fine on my stomach, gave me a healthy 110 calories each and kept me fueled. Now, I realize I'd never be able to do this in a big-city setting but on small races, it is clearly possible.

Hydration. The third leg of the stool was drinking. Rather than taking salt tabs, I found a electrolyte powder mix which I put in my 10 oz water bottles I carried. In all, I drank 70 oz of the electrolyte mix, plus another 20 oz of water. The mix tasted better than regular water, making it more likely I'd drink it. I had no cramps at all. I'll take it.

General Race Organization. In addition to factors I could control, this small race was just well run. Rather than the usual T shirt, covered with advertising, we received a nice fleece top with a discreet race logo only on it. What a nice treat! The mile markers were clear and accurate. The aid stations were wonderful!! Most of them outside of town seemed to be simply parties folks organized in their front yards! They were very friendly and helpful. Many folks sat out on their driveways, warmly cheering all of us on. It was a treat to be part of it and I hope to run this race again.

It was a good run and a great way to conclude the major races for 2010. Thanks for listening.

Persevere.

.

Race Report: WRRC Summer 5K Series- October

2010-10-20T20:48:00.001-04:00

ORN: 5K, 24:29, 7:54/mile

What fun! The last in our local running club's summer Wednesday evening 5K series for the season was a treat. This event is the opposite of the Chicago Marathon from 10 days ago and both events were enjoyable.

I worked till 5:45pm...drove home, changed into running gear, was out the door at 6:05pm. I ran the mile to the local park where this race starts and ends. I signed on a list, paid nothing (the race is free to club members) and chatted with a few folks. In the "its a small world" department, I chatted with John, who had run portions of a marathon in Rhode Island last weekend with fellow blogger David . David had texted me about it Sunday...what a hoot! John asked me about it tonight. Just a hoot.

At 6:30pm, all 18 of us lined up, Tony said "Go" and off we went. The sun was nearly down, the almost-full moon was above the horizon, fall colors in full bloom. We ran past the Farmer's Market (didn't realize our local farmers raised tie-died T shirts but I guess they do), and curled around the pond and the park.

This is just the third time I've run since the marathon, so I had no idea how I would handle pace. So, I just let it flow. Amazingly, the first mile clicked through at 8:01, a pace I seldom get to. But I felt OK. Without really trying, mile two sped up, going down at 7:56. Hmmmm, this feels fine, so I pushed it harder; mile 3 came in at 7:42. Pushing hard over the final tenth at a 6:54 pace, I finished in 24:29. I was thrilled to see "24" on my watch at the end. I looked at my race records when I got home and this was the third fastest 5K ever for me. Go figure, ten days post marathon!!

The small group gathered under a gazebo with some pizza and cookies. I rewarded myself with a chocolate chip cookie and jogged home. I walked in the door at 7:12pm and Gretchen and I sat down to dinner 5 minutes later.

What a fun evening. Grateful, often, for life in a small town.

Persevere.

Race Report: Chicago Marathon 2010

2010-10-12T21:16:00.007-04:00

ORN: 26.2 miles, 5:40:40, R4/W1(mostly), 13:01/mile

Quick Summary:

Huge. Colossal. Massive. A ginormous street party. The Chicago Marathon was this and more. It was a marvelous experience, even for a guy who normally does not like crowds. I was thrilled to participate.

And the race went well for 23 miles. Bummer that a marathon is 26.2. Severe calf cramps and some dehydration on a day with temps in the upper 80s made for a less-than-desirable finish. Yet that does not color the entire experience.

The Gory Details

Pre-race

The key highlight of this race was a chance to run again with my nephew (but more like my brother, John. We ran the LA Marathon together in March and now it was my turn to host him for another Big City Marathon. He flew into O’Hare mid-day on Saturday. We met up, checked into our hotel near the airport, hopped the CTA train and then a city bus to McCormick Place to register.

register

After working through that crowd, we walked around the finish area at Grant Park, visualizing what we hoped we’d feel like at the end of the race Sunday. It is a very cool finishing path…we both wanted to feel strong at that point and enjoy it.

Race Day

We were up at 4am, out of the hotel and on the CTA platform at 5am.

5am platform

It was a fun ride downtown on the train…as you might expect the only folks on a subway train at 5am on a Sunday all had round, orange plastic loops on running shoes and seemed anxious to chat with other perfect strangers with loops. We were in Grant Park before 6am, found a place to lie down and rest for 45 minutes or so, watching the sky brighten over Lake Michigan. It was terrific. The crowd began to build and by 7am, we got into the starting grid. We wished each other well and John worked his way to the 4:15 area, while I was quite content to park myself with the 4:45 folks.

start grid

Wow, what a pack it was! Estimated 40,000 people or so. It was palpably different than the half-marathons I’ve run with similar sized packs, as fundamentally different as the half marathon is from the marathon.

The Race

The gun went off right on time at 7:30am. Twenty-four minutes later, I was across the starting line. I anticipated a very frustrating first 2-4 miles, hemmed in on every side by runners too close to one another. Wrong. By the time we cleared the tunnel at the half-mile mark, I had plenty of room to run without bobbing and weaving much at all. It was a very pleasant surprise.

We wound through the heart of Chicago’s loop for about 3 miles. What crowds! Amazing energy and enthusiasm…hard to describe. We then turned north and the run was terrific. Temps at this point were in the low 60s but we also had full shade from the tall buildings and low sun angle.

A high point in the race for me, a die-hard Chicago Cub fan, came midway in the eighth mile. I had planned this ahead of time but didn’t know if I could pull it off…but I did. The northernmost point in the course was the corner of Addison and Broadway, where we turned south back to the loop. But, like all true Cub fans, I also knew that had we gone just a few more blocks west on Addison, we would have arrived at Wrigley Field. So, this was key geography for the runner/baseball fan. Fortunately, there was also plenty of room between the runners taking the corner and spectators on the other side of the barricade. I just eased out of the pack and led the crowd, Harry Carry style, in a loud rendition of “Take Me Out To The Ball Game.” It was a hoot…folks really got into it. It’s the closest I’ll ever come to singing at Wrigley.

The run back downtown was enjoyable. Cool, tree-lined residential areas and shops gave way to skyscrapers.
Joe at mile 10

We then headed west and crossed the half-way mark and the run remained most pleasant. My pace through mile 15 was marvelously consistent in the 11:30s, doing a 4/1 run/walk ratio and keeping my heart rate in the low 130s during the run segments. I felt terrific and was enjoying the whole thing.

And then.

At the 15 mile mark, we turned back east to downtown and moved, in the space of two blocks, from tree lined streets to open, unprotected strips of asphalt. I notice my heart rate head up, so I slowed down. On my later analysis, this was the key slowing point in the race. I added a full 45 sec/mile to my pace and then more. I still felt fine but had to slow to keep the HR in the 130s.

At mile 20, we turned from 18th Street south onto Halstead, and there was a bank at the corner. Its trusty time and temperature sign said “88F”. That really startled me. It wasn’t humid, so I wasn’t sweating all that much but the heat was certainly building. Right at the 20 mile mark. Great. So, I just kept moving and threw in some extra 30 sec walk breaks to keep the HR in the 130s. I was still drinking water, taking a Salt Stick capsule at the top of each hour and a Gu at the bottom of each hour. Experience told me to just keep doing the right thing and I’d get home OK, even if slowly.

We crossed the Dan Ryan Expressway, hit mile 23 and turned north again on famous Michigan Avenue. Psychologically, this was wonderful…I knew the next three miles were dead straight on Michigan and the next turn would be the penultimate one, heading to the finish line. The scenery improved a bit and I just focused on keeping moving.

Then Ruth passed me. I had seen this peach-shirted lady with the imprinted name quite a bit over the past four miles or so. She was a calm race walker who kept a steady pace. Except she usually passed me while I was walking. This time Ruth passed me while I was “running”. Hmmmm, I say to myself. She’s walking faster than I’m supposedly running. Maybe I should just “walk” with Ruth? I tried this for a while but at the mile 24 marker I found my left shin and then my left calf would cramp up at her "blistering" pace. I smiled and realized I was done and visualized a giant fork poking me. All I could do was just walk it in.

So I did. The hoped-for triumphant run up Roosevelt, followed by the left into Grant Park to the finish line was, instead a calm walk, focused on keeping the leg relaxed and not cramping. I at least had some fun with it…smiling at a cop who recognized I was struggling and getting a sympathetic high five from him…reflecting on how fortunate I was to have health to even attempt such a thing. And, out of all the many runners streaming across the line at the same time, I actually heard them announce my name and home town. Again, perhaps an act of empathy for the guy walking across the finish line. It was nice.

And marathon #17 was over.

Post Race

I struggled for the next 45 minutes or so. No way to sugar coat it. If I stopped moving, one or both calves locked up. I was not the only one, though, as John showed with the photo he took just after he finished an hour ahead of me.

injury at end

John and I found each other and it was great to see him. He was a huge help as I slowly got my wits about me. [In fact, the only fly in the ointment of the whole day happened about this time. I had set down my gear bag while walking around and someone grabbed it and took it. Glad I had nothing in it I didn’t mind losing.]{Ed note: this changed...see below}

By the time we got to the subway station, I could stop and sit without cramping. The 40 minute ride to the hotel in the air-conditioned train, sipping a bottle of water was what I needed. By the time we got off, I was conversant again. A shower and a rest and some light food put everything back into perspective. By 6pm, we hopped in my car, zipped down to Wheaton College, picked up my son Matt and the three of us sat for 2 hours talking into the evening.

Post Race Reflection

Why the cramping? Why has this come up in yet another marathon? I gotta think it is my approach to electrolytes. Clearly, water plus Gu plus Salt Sticks was not adequate, certainly not on a hot day like this, despite the fact I have trained in heat all summer. I’ll figure this out. Because, even in the moments just after crossing the finish line, I was looking forward to “getting back on the horse” for the next marathon I’ve signed up for in five weeks.

This is long, I know. But, as my long-time blogging pal Sarah and I agree, this blog is mostly for my own record. And I hope it is helpful as well for anyone who cares to read.

Persevere. Cramps or not.

.

Postscript: Five days after the race, I got a phone call at work from the Chicago Marathon office. They found my gear bag...what did I want to do with it?? Amazing and totally impressive. I gave them info to pay for the shipping and it arrived back at my house three days later. While there was nothing huge in it, a couple of items I was glad to get back since I could. More importantly, it spoke volumes about this massive event paying attention to the smallest of details. I was and still am impressed. With this level of detail, it's no wonder why this is such a marvelous event.

.

Race Report: Tippy Connect/Tri N Run 10K

2010-10-02T17:35:00.001-04:00

ORN: 10K, 55:19, 8:56/mile

It seems a little odd, in a way, to run a race as a planned part of the taper into the Chicago Marathon, but it worked out today. This race was set up as a fund raiser for a local senior center, had a good bit of advertising, was run on the same route I use for all my long runs, was 8 minutes from my house and, hey, I needed to pick up some special drafting instruments at a store next door to the start. Enough of a reason, right??

I suspect the sponsors were disappointed. Despite their publicity efforts, only 25 of us ran the 10K; the associated 5K had barely 50. The grey, chill and drizzle probably held down the walk-up registration, as did another 5K race in town at the same time. In a small community, that pretty much divides up the few runners available.

With a marathon in 8 days, I had planned to run this easily, probably at a 9:30/mile pace. I set the Garmin up to monitor such behavior and off we went. Mile one flowed at 9:21, but then it got flat. I tried to hold back, but mile 2 hit 9:07 and mile 3 flowed at 8:46. We then went out to do the 5 K course again and the hill held mile 4 to a 9:15. A long conversation with a guy I know from church held mile 5 to 8:57. However, he then challenged me to catch his father-in-law (who was still in sight) over the last mile or so. Off I went...mile 6 clocked at 8:10 and the final 0.2 was at a 6:48 pace. And I didn't even catch him!

I did get a nice workout though, which I had wanted just to break up the taper madness a bit. So this was not too long of a run, no walking at all, yet a modest level of intensity. Average HR for the race was 141 bpm, which is evidence of some effort but not too much. And have I mentioned how much I enjoy Race Day?? Even a little race like this is fun.

So, it is now one week until John and I join 40,000 of our closest friends in Grant Park in downtown Chicago for a shuffle through the Windy City. The early look at Chicago weather on October 10 is fine, if not perfect; low 50s at the start, heading to the upper 60s by the finish. I'd like it 10 degrees cooler but it's way better than the heat wave they had just a few years ago there. I'll update my status there via Twitter/FB while up there; a blog report will follow.

And did I tell you I signed up for another marathon on November 13? More on that to come.

Persevere.

Tapering into Football

2010-09-26T19:37:00.004-04:00

ORN #1: 11.7 miles, 2:01:40, R6/W1, 10:24/mile
ORN #2: 0.25 miles, no time, all run, lots of chatter

The beautiful fall weather continues. My first long run of the taper was useful and thought provoking on Saturday (but that's not unusual). During the taper, I'm trying to follow the concept of shortening the mileage but keeping the intensity. With temps in the upper 50s, that was not hard to do. I used a 6/1 and kept the HR up...I was pleased with a sub 10:30pace. The legs were stiff-ish throughout, probably from 23 last Saturday. Interestingly, around mile 8, the legs were neither more nor less stiff than in the early miles, so I pushed the pace with no ill effect. After one day off last week, I go back to the usual schedule this week. I may well run a local 10K race next Saturday as a final "tune up" before Chicago on Oct 10.

My second run of the day was a treat and perhaps the first of many. We had our grandkids over all day. When I returned from my outing, I asked the three of them "Who wants to go for a run?" Young Nathan jumped up and so out we went. I said "Let's see if we can run all the way around the block without walking!" He was game. And off we went...a steady jog and we made it. What a treat! Hope we get to do that more.

On the beautiful fall afternoon, I then took both boys on an outing I often took my own sons on when they were little. With Purdue playing at home, we went down to see the fourth quarter. It's a great value with little kids...no traffic, park for free, walk in for free, find an empty seat (plenty of those available, sadly, for Purdue football this season) and enjoy the sun, the crowd and a box of popcorn, if not the game (yeah, Toledo beat the Boilers; a win for the MAC, Darrell!).

Drew, Joe, Nathan

A good day, all the way around. I'm blessed and thankful.

Persevere.

.

Three is wiser than two

2010-09-18T21:55:00.001-04:00

ORN: 23.0 miles, 4:19:50, R/W 4/1, 11:18/mile

Today was the day Indiana runners dream about all year...a fall day with sunshine, clear skies and comfortable temperatures. Shoot we get 4, maybe 5 days like this each year...and if it falls on a weekend, it's even better...and if it falls on a day when you have a long run scheduled, well, that's just amazing.

A bonus was a home football game for Purdue with a noon kickoff. My loop through campus allowed me to share a bit in the fun, pregame atmosphere. There is something fun about the drum cadence from a big marching band. It's a hoot to jump into a touch football game with some college kids as you run by. It's fascinating to watch the people trooping to a game.

Three weeks until the Chicago Marathon, so today is the last long run. I had 22 on the calendar and it went well. I ran today the way I plan to run in Chicago, a 4/1 run/walk ratio, using heart rate to indicate effort. During the first 16 miles of the run, the pace was steady and it all worked fine. Over the last 7 miles, the temperature had risen to the upper 70s and my HR was up, more and more. I found it worked well to simply slow down to get to a proper zone. That got me home fine. Due to a slight route change, I had 22.7 miles as I neared home...I went a bit farther to round it off to an "even" 23.

One perplexing thing during the run...the legs seemed "tired", more so than I anticipated they should be. Why?? Later in the day, I realized the likely reason. All my reading on training and all the training I've done in the last four years counsel to separate long runs by three weeks. And I have not. I did 22 on August 21, then did the 30K race two weeks later and now 23 in two more weeks. Yep, the legs were tired and the two-week separations explain why. Particularly at age 56 (nearly 57!), that timing is key.

So, I'm glad to have three weeks before John and I line up with 40,000 of our closest friends in Grant Park and begin a tour of the Windy City. An intelligent taper should leave the legs fresh and ready to run early and run often that day.

Persevere.

Heart Rate Approach Summary

2010-09-11T21:00:00.001-04:00

ORN: 6 miles total; 4x1 mile intervals @ 8:18/mile average

Boy, the fall weather sure helps the enjoyment of running. It's been a long, hot summer and I'm grateful for the cool down!

I mentioned in last week's race report I was fleshing out a new-to-me method of incorporating heart rate training to my running, using the Labor Day 30K as a shakedown for the method ahead of the Chicago Marathon on October 10. As promised, here's my method as it has evolved over the past 6 weeks.

The Background: The whole concept of HR training has had appeal to me for some time now. Yet, to read about it, it seems so very complex and many who write about is seem combative. Battles over this method and that method of zone calculation. How to plan training. Expensive devices. All of this was off-putting to me, even though the concept of using one's own heart rate as a simple and reliable method of bio-feedback made abundant sense. My effort here, therefore, has been to simplify the thing enough to the point I could use it.

Further, I've been so pleased in using Galloway's run/walk approach ever since my injury in the 2006 Portland Marathon I was not going to reject that. It has saved a number of injuries for me and all I really want to do is to continue to run long distances pleasantly.

Yet, in the two marathons I did this spring, they were less than pleasant at the end. Thus, I was open to change. But how? Here's what I did.

The Actions: First , I bought a simple HR Monitor. For $60, I had myself a simple Polar FS2c monitor. All it does is measure HR and tell you, at the end, what your average and peak HR was. Simple.

Second, I had to calculate my Zone 2 (Z2), the seemingly magical zone where one burns mostly fat, not glycogen and keeps you going for a long time. This was more annoying than I anticipated; but using 5 different methods of calculation, I found none of them differed by more than 3 beats per minute. Shoot, I won't be fine tuning it that much. So, by fiat, I declared the reasonable Z2 for me of 113-128 beats per minute (bpm). (Yes, Wes, a larger range than I first published here).

Third, I set a plan combining Run/Walk and HR training that is simple. I plan to run a 4/1 run/walk ratio (run 4 minutes, walk 1 minute) at Chicago. And, when I run, I will not use a Garmin to check the pace; rather I will simply hold my pace to stay in Z2.

Fourth, I changed my mind about finishing time. I chose to accept whatever time this plan gives me for the marathon. Finishing well now trumps hitting a particular time goal.

The Implications: It means I no longer try to predict what time I will run on a particular day or course. Instead, I simply take whatever the weather and the course and my conditioning allow. It means my pace per mile might change. If the HR gets over 128, I slow down. If I can't get it up into Z2, I speed up. If I tire towards the end of the race, my HR will tell me and I will slow down. I will record the times at each mile but will not be a slave to it. It means my HR should come back to Z1 during each one minute walk break. If it stays up, I need to back off more. It also means I'll probably run longer (no more 1/1 or 2/1 ratios) and probably run slower. I hope it means I'll be stronger at the end and enjoy it all more. Indeed, if it works, it will better allow me to achieve my general goal to "Run the Best Race Conditions Allow."

The Prototyping Test: So, I took this plan and executed it at the Labor Day 30K last Saturday. I did not run the race to see how quick I could run 18.6 miles. I ran it to test the method for Chicago. Success would mean feeling strong at mile 18, feeling like another 6.2 would be no big deal.

And it worked. The course for the 30K was a set of rolling hills. I could see the HR go up on the uphills and be unchallenged on the downhills. I saw the HR drop off during the walk breaks. I felt it stay low through the first five miles, then go level for the next ten or so. Around mile 15, it felt a big odd, staying up during the walk breaks. I walked a little longer once, ran a little slower the next run segment, focused on breathing; and it all came back to normal by mile 16. I passed a lot of folks the last three miles and at the mile 18 marker, said "this is good" and opened it up the last partial mile. And, according to my new and improved laminated pace chart (that's another blog post sometime), this effort would have netted me a 4:42-4:45 marathon. And I'd be thrilled with that.

So, that's the plan. Yeah, I'm a systems geek, so such efforts fascinate me. It worked well in the race last week. It worked wonderfully in my 22 mile training run on Aug 21. I'm set for another 22 miler next Saturday...we'll test it again.

Hope this makes sense...it's the first time I've tried to explain it all in one place. Feel free to comment or make further suggestions.

Persevere.

Race Report: Labor Day 30K

2010-09-05T16:24:00.008-04:00

ORN: 18.7 miles, R/W 4/1, 3:19:53, 10:42/mile

Quick summary:

What a fun, unusual, well-run event, just west of Detroit. On hard-packed dirt roads under a full canopy of leaves, the cool weather allowed for a visually and physically pleasant shakedown of my fall marathon plans.

The Gory Details

The Labor Day 30K bills itself as an excellent training event for fall marathons and that it is. Most of the runners I talked with were using it as such.

My own objective for the day was a) to simply have a race and b) to shakedown a new approach to long races, following less-than-satisfying performances in two marathons last spring. Both objectives happened, in spades.

A bonus for the event was some extended time with my Mother-in-law! No, she didn't run but logistics worked out for me to drive her to spend the night with my sister-in-law and family who live in Michigan, on the way to the race site. With all the jokes and chuckles about MIL's, I'm very fortunate to have a wonderful relationship with Sue. I truly enjoyed the 9 hours in the car with her up and back. We covered the waterfront several times and even enjoyed a complete Cub-Mets broadcast on the drive home Saturday.

The race was in and around the little down of Milford, Michigan. Easily 3/4 of the miles looked just like this; it was a very satisfying and enjoyable visual surrounding. The other miles were through the village. All in all, the course was well done and accurately measured. It was steadily rolling as well...lots of ups and downs. This is helpful for me, the flatlander, as hills are so hard to come by here in north-central Indiana farm country.

The race started right on time, a fact I always appreciate. About 600 of us trundled off on the unusual 30K distance. The weather turned unusually cool the night before the race, with temps in the low 50s at the start and never getting much beyond 60. The wind added quite a chill, being 20-30mph all day. Fortunately, the heavy tree cover tended to break up the breeze, so it wasn't a huge factor. Clothing-wise, I found this to be the perfect day for cut-off tube socks on the arms.

My main objective for the race was to test the new strategy, combining the Run/Walk pattern of Galloway with the effort-control provided by using a heart rate monitor. I'll write about the plan in a separate post. I was pleased with how it went.

The really great part of this race was there is nothing remarkable to report! The run was, simply, a most enjoyable jaunt through wooded lanes of Michigan. I had some very nice conversations with folks along the way. Mostly though, I simply marveled at the scenery, so very, very different than what I run in all the time and a far cry from the urban setting I'll run in Chicago in five weeks.

After the eight-mile mark, the miles really started to seem to click by. That's a day when you know it is going well. I kept the 4/1 run/walk sequence and it held up well. I even skipped several of the walk breaks around mile 7-9, as I was in a fascinating discussion with a fellow runner. The legs barked at me a bit around mile 15 on one of the hills but that didn't last long. As I passed the 17 mile marker, I felt strong and picked up the pace. We turned back to the finish line just after the 18 mile mark and I opened it up and ran the last 0.7 at an 8:15 pace. I felt strong at the end, satisfied with a good run.

I had forgotten just how much I enjoy "Race Day". The atmosphere, the energy, the challenge, the need to think on your feet to changing circumstances, the ebbs and flows; all so enjoyable. This race had all of them and ended well.

Five weeks remain till Chicago. I'll do another 22 mile training run in two weeks, then a 10K race the week after that; those two runs should finish off the training. And, if Chicago goes well, some other plans for the rest of the fall may unfold nicely.

A good run, a good trip, a good long weekend. I'm grateful.

Persevere.

.

Heart Rate Monitor, Training??

2010-08-28T20:36:00.001-04:00

ORN: 7 miles total, w/ 5x1 Mile intervals, at 8:22/mile average

For some time, I've been intrigued, at a distance, of the concept of heart rate training. The concept sure made sense...our physiological self-regulating system, links heart, lungs, blood, brain, conditioning, effort, weather, fatigue and the orbit of Pluto into a single parameter, the rate of the beating heart. And it seems to make sense that factor could help guide training.

So, about three weeks ago, I popped for a simple HR monitor, the Polar FS2c, an entry-level device. It finally arrived in the mail and I diddled with the chest strap to figure how tight to make it work but still allowing me to breathe. The bigger issue, however, turned out to be resolving what on earth my Zone 2 rate range was. As I dug into it, I found a lot of harping back and forth by various proponents. All heat but little light, it seemed. It was so confusing, I almost bagged it...people, please!!!

But then I found a triathlete who compared five different methods of measuring Z2, showing the final results just were not all that different from each other, ideologies notwithstanding. Long story short, I settled on my Z2 at 113-123 bpm.

So, I'm starting to use this routine somewhat, mostly to guide me to stay in that spot where I can keep going for a long time, allowing this remarkably efficient computer system to guide me to the pace that is right. A lot to learn but I may write more about it as I move into the fall marathons.

Next Saturday is a fun shakedown for these marathons, at an unusual distance. The Labor Day 30K will let me test a number of modified systems for the fall. See the race report next weekend.

Persevere. And be grateful for your heart.

A long run success

2010-08-21T14:49:00.004-04:00

ORN: 22.0 miles, R/W 3/1, 4:10:09, 11:23/mile

Last winter, I showed you some photos of my favorite running route in the midst of Indiana snow and cold. I also promised you a view of the same spots when it turned green.

Winter, near Morehouse Road

Summer, near Morehouse Road

Winter, near McCormick Road

Summer, near McCormick Road

Quite amazing how the same turf can seem so cold and dead, only to be vibrant and alive a few short months later. We have extremes here in Indiana...these photos capture both ends.

Two weeks ago, I ran past these spots on what turned out to be a really lousy 22 mile run. Post-run cramps were severe. You gave me some great counsel, though!! I re calibrated, got back on the horse, and went out for another 22 mile run this morning. And it went great.

A couple of things were different and contributed. I focused on hydration, starting the day BEFORE the run. I scrapped my usual Diet Cokes on Friday and focused on water and teas, hoping to get all my cells "plump" with water before I started. Then, I ate more before I ran, combining some proteins, cheese with a banana before I even headed out the door. During the run, I started drinking water earlier and kept up the pace, taking in over 80 oz of water during the 4 hours on the road. I also stashed four more bananas along my routed...they sat well. I'm really liking them, instead of just the sweetness of a Gu pack. Also, the weather cooperated...it was in the low 70s for the whole run. 90+% humidity but low, heavy cloud cover with drizzle for the last couple of hours. The lower temperature and lack of sun was a real plus.

I was able to hold the 3/1 run/walk for the whole distance and felt strong at the end. I could have clearly run 4.2 miles further today. I soaked in a cold tub of water afterwards with no cramps, no yelling, no pain and no hassles. A very good run.

And...here's something from the "Gee, you don't see that every day" department.

To get all the miles in, I added a loop through the heart of Purdue's campus. Classes start Monday, so the place was lively with students moving in and the ones already there happy they had not flunked any tests yet.

As I ran down Waldron Street, I heard singing. Odd, at 9:00am on a Saturday morning. I noted it was coming from the Phi Mu Sorority house. Well, as I slowly got near the house, the front door swung open and out came a line of girls, gussied up in very nice summer dresses, walking in single file, while other girls, in the house, kept singing. Not only were they walking in single file, but each girl was in an identical "fashion model" type walk...left hand on her stomach, right hand out in the air. Out they walked, turned around at the end of the sidewalk and then back into the house, like a fashion runway.

I am not making this up.

I got laughing as I ran by. Shoot, it is 9am on a Saturday and these are college kids? Doing this, for some reason? It was a hoot. I started clapping as I ran by, it was so funny. A couple of girls saw me and I got this look from them: "Yeah, this probably does look dumb, doesn't it? Hope you don't know my Dad." And the singing continued.

I never did the fraternity deal...so this probably has deep meaning. But I didn't get it, though I did see it.

So, persevere. But do avoid the high-fashion walk...I don't think it helps a lot.

.

A perplexing long run

2010-08-07T16:09:00.001-04:00

ORN: 22.0 miles, 4:12:07, R3/W1, 11:28/mile

Help me figure this one out, folks.

In getting set for the Chicago Marathon, the long runs are now on the schedule. Today's 22 miler was the first. We got a break in the weather and the early morning temperatures were in the (gasp!) mid-60s. It was a joy to be out at 6:30am in the relative cool weather.

The first 10 miles of the run were a joy. The next 12 were on my familiar out and back winding down to Purdue's campus. I had stashed 4 bananas along the route for calories during the run and they worked wonderfully, sitting well on my stomach. I was on my way back home, with 20 miles in the bank when I started to feel the length of the run. But, I knew right where I was and continued the 3/1 run/walk ratio comfortably. I went through about 60oz of water and had taken four salt tabs as well during the entire run.

The last mile was tough. The temperatures had climbed to the upper 70s by then under full sun and it was hot when not in the shade. I altered the pace to a 1/1 and that seemed to help, but I was truly done, like "put a fork in him" done. I certainly did not feel like doing another 4.2.

I got home and then things got interesting. I immediately ran a bath tub of cool water as I usually do after long runs, had more water and some iced tea and climbed into the bath. While the legs felt good in the water, my upper body was still hot and sweating. Then, the weirdest thing happened. I got a set of cramps in both my calves that I have never experienced. It was very painful; I yelled out involuntarily with the pain. The calf muscles just seized up, shortening and causing both toes to point. There was seemingly nothing I could do. I pressed on the pointed toes and gradually got the cramp to ease but it happened about six times. It was questionable just how I was going to get myself out of the tub!!! Eventually, I did but it was an effort. I limped to the shower, cleaned up and had no more incidents. But, boy, were both calves (particularly the right) were very, very sore, as were my feet. The shower helped, as did some varied, healthy lunch offerings and plenty more fluids.

But, man, what happened?? I'm stumped. When I encountered cramps before, I have always found taking electrolytes to really help. But I did this today...one Salt Stick each hour of my run. I drank quite a bit, near the 20 oz/hour target I shoot for. So where did the cramps come from?

One possibility is simply a training explanation. I looked at my log for the past four weeks, which read 18 miles, 4 miles, 25 miles and then 37 miles this week. The effort I had in umpiring baseball clearly lessened my miles. So, I'm really wondering if I simply ramped things up too quickly and the endurance conditioning of the vital calf muscles is not there yet. But I don't know.

So, I welcome any input you might have.

Persevere...cramps happen.

Where did July go?

2010-07-31T21:21:00.003-04:00

ORN: 9 miles, with 6 x 1 mile intervals @ 8:31

The month of July has dissipated and I'm in a bit of a tizz over it's departure. We were in Bermuda for the first week of the month. Upon our return, I plunged into the annual process of umpiring numerous Little League Baseball tournaments. The effect was that I've been umpiring for 12 of the 15 evenings since we returned. To say the least, this leaves blogging long in the dust, along with most everything else besides work and communicating the barest of essentials with my wife and family.

It all tied up on Friday evening, when I was at first base for the Indiana state final game. The game went well, a crisp, 3-1 affair in which the umpires were invisible and the winner was clearly the best team. Here's our umpiring crew; I'm the third from the left.

The late nights have clearly affected the preparation for the fall marathons. I don't think it is insurmountable, however. I've simply lost some miles and at least one 15+ mile training run that got cut short. Replanning the schedule, I did mile repeats today which went well. Next Saturday will see a 22 mile effort.

I've added one more race as well. On the Saturday before Labor Day, I'll be running a 30K race in Michigan as a shake down for the Chicago Marathon set for October 10. I'm also looking at another marathon in December; the date will depend on some work events. It is possible, however, I'll run Rocket City again.

Nice to have some sanity back. The regularity of running and the discipline of training is central for my own perseverance.

.

Great week in Bermuda

2010-07-11T20:38:00.002-04:00

We got home around midnight Saturday from a terrific week in Bermuda. Relaxing, great conversation, saw some wonderful things while we were there. Bermuda is quite a unique place, a fascinating combination of British, American, Caribbean and a touch of African cultures that defies description. The people were contagiously friendly and polite...we were quite taken by the place.

If you'd like to see some of our photos, here's what I uploaded.

Run? Yeah, I got to run. The roads are very narrow, tight and twisty, so I was pleased to find the Bermuda Railway Trail available not far from where we stayed. I did all my running there and shot a video one day...enjoy.

It was a great way to celebrate our 35th Wedding Anniversary. While we were there, we decided another 35 would be a fine idea.

Persevere. It makes for both good running and a good marriage.

.

Chicago Cycle Starts, Bermuda Beckons

2010-07-02T21:04:00.001-04:00

ORN: 18.5 miles, 3:24:46, 11:05/mile, R3/W1

Now, all is in order...the training cycle for the Chicago Marathon is in synch. Due to hitting some company targets last winter, we shut the place down today, Friday, making a four-day weekend for all. Talk about a morale booster...that one really worked.

So, I went running on a Friday, not a Saturday. The run went well...temps in the mid 50s at the start, the low 70s at the end. Felt really good through 16, the last 2.5 were a bit of a struggle. I attribute that do doing 16 miles last Saturday as well.

And tomorrow, Saturday, my lovely wife and I head for a week in Bermuda to celebrate our recently observed 35th wedding anniversary!! Never been there before, sure looking forward to it. We rented a small cottage for the week and, thanks to Google Maps, I found a super place to run while I'm there...about a half mile from our place is a 4+ mile path right along the ocean. A far cry from Indiana running, for sure.

Perseverance works for a good long marriage. I have much for which to be thankful.

Race Report: A "Double" at the Hog Jog 2010

2010-06-19T14:44:00.001-04:00

ORN: 2 mile Race: 15:17, 7:39/mile

10K Race: 57:55, 9:21/mile

Summary: The schedule clarified last week and I ran two, not one, race this morning, a first for me. Ran the two-miler hard, just to see what I could actually do...I was thrilled to be under 16 and even happier to be well under that mark. I ran the 10K as a comfortable workout and ended up having a nice negative split with no walking. All in a wonderful farm area not far from home.

Details:

Pre Race. Last Sunday, I was working over my training plan leading to the Chicago Marathon on October 10. Something seemed out of synch though. Once I laid it all out, I realized the alternating weekends of long runs and speed workouts that the plan called for were off kilter from events in our own schedule. So, I just shoved things a week one way and all fell into a fresh, refreshing alignment.

First on this list was the chance to run a very popular local event, the Hog Jog. It's been around for thirty-seven years now. As the name implies, it's run in and around hog farms around the little town of Flora, Indiana, the center of one of the biggest hog producing areas in the Midwest. If for no other reason, the T-Shirt from this race is a fun possession for most local athletes. I've run it a number of times and was glad at first to see it fall on "speed weekend" for my training.

And, then, when I looked the site, I had a crazy idea. They now have a 2 mile run at 7:30am, followed by the Main Event, the 10K at 8:15. I said to myself, "Self, why not run both races?" I've never run two races on one day before...but why not try? So the idea took quick root and I registered for both. I was pleased to see they allowed one to have a free entry into the 2 mile race if you had a full entry in the 10K. Sweet...2 races for a mere $15.00. Looking at both the weather and my training plan, I decided to run the 2 mile flat out and use the 10K as a nice training run on what was looking to be a very hot day.

Up early, I really enjoyed driving the back country roads allowing the shortest route for the 25 miles from our house to Flora. If you buy and sell grain futures, I can tell you, corn is looking terrific here so far. I got registered, was able to run a couple of miles to warm up well and we were ready for this small "adventure."

2 Mile Race. The gun went off right at the scheduled 7:30am start time. I set up my Garmin to pace me through my objective...a pair of 8 minute miles. Early on, I had to grope a bit to find a rhythm. But in a half mile or so, it seemed to land in an OK spot. I did notice lots of folks around me breathing heavily, while I was still comfortable. But how to pace in a race so short?

I went through the one-mile marker at 7:49. That was encouraging, as I felt pretty good. It was so odd, though, to be a mile into the race AND have only a mile to go...boy, that's an adjustment. So, I shifted into "finish strong" mental mode, just moments after ending the "start comfortably" mental mode. I picked it up and started picking out runners 3-4 places ahead of me and passing them. The pace gradually picked up and, amazingly, we had one more turn and I could see the finish line. I kept pushing and finished the second mile in 7:26, for a race of 15:17.

Sweet...on a warm, humid morning I had satisfied my curiosity as to whether or not I could still get below an 8 minute pace. I got well below it and probably could have been near to 15 flat had I planned accordingly. Yet, how often do you see a 2 mile race??? I've never run that distance before.

One small competitive note occurred to me as I got ready for this race last week. The 2 mile run is one-third of the US Army's Physical Fitness Test, along with pushups and situps done in 2 minutes. With one son just out of the Army and my youngest having just left Friday for four weeks of ROTC summer camp at Fort Lewis, Washington, I just wanted to see how I might compare with how they have done. The PT test is age and gender graded, so there is comparison possible. Thus, when I got home I looked up the standards on line and, being 56 years old, I saw I scored at 96% of maximum. And, even better, if I could do this same time in October, when I turn 57, I would grade out at 100%!! Ha!!! Need to ask the two guys just what their best run score was...just to see if the old man can hang with the young dudes!!

10K Race. I went back to my car, swapped my lighter Brooks Adrenalines for my normal Brooks Beast shoes, got a dry shirt and met up with local running pal Greg. We walked down to the start line and had a wonderful conversation. Good thing...he's so fast, the only time I ever talk to him is before the gun.

Right on time at 8:15am, the gun sounded (and yes, they used a real starter's pistol...a nice touch) and a pack of about 300 took off through the corn fields. My aim in this race was to simply enjoy the run. The temperature was rising, now above 75 and quite humid. The course wound a bit through Flora (including a run, literally, down "Easy Street"...yes they have a street named "Easy" in little Flora, Indiana), then out onto county roads, through more corn and bean fields and past the requisite hog farms. I was a little stiff early but got more comfortable, particularly after each water stop, where I walked and took a full cup of water.

The mile splits indicated the subtle acceleration I was sensing was real:

1- 9:27

2-9:40

3-9:35

4-9:23

5-9:11

6-9:00

.2-1:40

I hit the finish in 57:55, feeling quite good. Amazingly, the two runs gave me two negative splits for the day...the first 3 miles of this race in 28:42, the second 3 in 27:34. I like negative splits...they are rare.

After the race, the organizers were cooking up pork burgers for all the participants...a yummy way to end a fun morning and it fit, fully.

A nice day in the Midwest summer. And keeps me on track for Chicago.

Persevere.

A Modified Saturday Morning

2010-06-12T17:46:00.005-04:00

ORN: 8.0 miles, R5/W1, 1:27:27, 10:56/mile

In the summer, Saturday morning always means an early alarm to get in a long run before the heat takes over too badly. Today was no different for the alarm but it was different for the activity.

Over the winter, it hit me that one thing a grandfather could do was to take his grandkids fishing. Not that I know anything about fishing...but it still seemed like a good thing. So, I've been trying to learn about local fishing and have actually landed quite a few fish in the area. Surprisingly, I've come to enjoy fishing. It's the opposite of running with respect to effort but much like it in that it gets me outside and in a reflective activity.

So, this morning was the first try to take my twin six-year old grandsons fishing. I picked them up at 7am and we had overcast, reasonable temperatures at a local pond.

Determined Fishermen

Nathan and Drew were understandably excited to go and off we tromped. We had some bites but landed no fish. Yet, that didn't seem to be a big problem as we had a marvelous time together.

From the pond, we headed to a local diner for pancakes and chocolate milk.

Drew, Nathan with pancakes

It was a great morning and a good choice on what to do on a day that saw temps into the 90s with very high humidity.

I finally got out for a run around 11am, intending to do 14 miles. About six miles into it, the sun came out and the heat was awful and I cut it off at 8 miles which was fine. It was a wonderful morning.

Persevere. Even if the fish don't bite.

.

Race Report: Sunburst Half Marathon

2010-06-06T17:04:00.001-04:00

ORN: 13.1 miles, 2:02:07, all run, 9:20/mile

Quick Summary:

I enjoyed this race about as much as any I've run in the past year. It was one of those wonderful but elusive races where I was in touch with the pace all the way to the end. With the hot temperatures and 95% humidity, it was the best race conditions allowed. Emotionally, it was once again a great way to honor my Dad as well.

The Gory Details:

Prerace

This was the sixth year in a row I've run this event (doing the half 5 times now...I ran the marathon last year), the most I've run any single event. I know the drill pretty well now, so decided to save a few dollars this year and not go up the night before. Up at 3:30am, I was on the road 10 minutes later and parked near the starting line in downtown South Bend at 5:50am. It took only 2 minutes to get my bib and goodies, I watched the marathon start at 6:00am and then had plenty of time to get ready and stretched before the HM gun went off at 7:30am.

My goal for the day was to get under 2 hours. My training and other indicators indicated this was possible. The weather forecast projected temps in the low 60s at the start, with a breeze from the North. Alas, 'twas not the case...a still, muggy overcast morning awaited us. The air was fully saturated with the thick, heavy humidity characteristic of Indiana summertime. I debated scaling my goal back to 2:05 but decided to leave it as 2:00 and see what happened. My plan all along was to run continuously, not using a run/walk approach. I also "ran light" not carrying any water, instead choosing to walk a few seconds while taking water at each of the plentiful aid stations. I had one Gu with me, planned for mid-race.

Race

The gun went off exactly on schedule at 7:30am and what fun it was. This race is 50% bigger than it was just three years ago and there was a jolly mood in the pack. I set my Garmin for the 2:00 goal and proceeded to see how well I could handle it.

Did I mention the humidity?? Before mile 1 was over, I had sweat pouring into my eyes. Before the mile 2 marker, my singlet was soaked and by mile 3 my shorts looked like I had just climbed out of the pool. However, I was running comfortably, noticing my breathing was a lot easier than many around me. By mile 5, I was about 20 seconds behind my pace. A quick pit stop at mile 7 took another 45 seconds away. At mile 8, a Notre Dame student I was running with asked how close we'd come to her goal of 2 hours. I predicted 2:02 at that point. Maybe I should be the weatherman.

What was fun, though, was feeling fully in touch with the pace and the conditions. I pushed myself yet had a feel for how to avoid going over the edge. Miles 8, 9 and 10 were actually well under my 9:20 average and I was enjoying myself. A big hill (well, big for Indiana) at mile 11 slowed things a bit but I felt strong heading into the final stages of the race.

The last 1.5 miles of this event, as the course approaches the Notre Dame campus from the south, are always moving for me. As many of you know, my Dad played football at Notre Dame in the 1930s, so participating in an athletic event on that same turf is meaningful at so many levels. Each year it hits me in a different way. In this race, as we motored through some wonderful new commercial buildings along Eddy Avenue, I just got laughing. I thought how funny Dad would find it to see this wonderful renovation of an area which was not nearly so nice when he was in South Bend. We crossed onto the campus, made our way past the unfortunately-named Mendoza School of Business, along the west side of the stadium and my thoughts of Dad just grew. The smile on my face, of fondness and gratefulness, was impossible to wipe off. As we turned into the tunnel and charged onto the north end zone of Notre Dame stadium to the 50 yard-line finish, it was once again a moment of great joy, and one which honored my Dad's memory.

Postrace

The organizers of this race, in concert with Notre Dame officials, really make this a memorable event. Cold towels and abundant quantities of Popsicles are unique additions to the usual post-race fare. The chance to simply stroll on the hallowed turf of Notre Dame stadium is a thrill for any sports fan and a personal treat for me. I enjoyed this time as usual, then headed out, riding the well-organized shuttle bus service back downtown to my car. A quick trip to a public restroom let me shed my soaked gear for some dry shorts and a clean T shirt, much appreciated. As I started the car to drive home, the clouds finally let loose with a dandy, soaking rain. I was home a little before 3pm, with quite an amazing 12 hour adventure done.

A nice surprise awaited me when I looked at the official results. In my age group, I placed 13th of 53, in the top quartile. I leafed back through other race results and couldn't find an example of doing that well. I was astounded. While I was pleased with the results, I had no idea it would have put me that high. I was just over halfway up for all men, 420 of 845. So, my 56 year old psyche was also satisfied.

So, a nice race and a nice day. I move on now to mostly just training through the summer heat for a couple of fall marathons.

Thanks for listening. Persevere.

Don't Let this Happen to You on Race Day!

2010-05-30T20:50:00.001-04:00

ORN (Sat): 6+ miles, with 7x800m intervals at 4:12 average

I have a story which is ultimately funny which I forgot to tell you, related to the Illinois Marathon on May 1. You'll see why I say "ultimately" in a moment.

I always like to arrive early on race day, if possible. I appreciate a chance to relax, get everything set and not feel rushed. It worked out nicely for this race; I scored a good parking spot, quite near the finish line, a full 90 minutes before the gun. I got out, gently jogged about a mile to work out the kinks from the two hour drive, still leaving a full 30 minutes before I needed to walk to the start line. So, I sat back, popped on some music, enjoying it while the day was still cool. I could read, think, watch other runners assemble; all in all quite enjoyable.

Eventually, I was set to go. I calmly assembled everything I needed. I got out of the car and went through the routine you know as well. One more check from head to toe, make sure I have the car key off the ring, in my shorts pocket, lock the car and head for the start.

About six and a half hours later, I hobbled back to the car, still feeling somewhat nauseous but ready to head home. I was grateful for the primo parking spot and as I got near the car, dug the key out of my pocket and got set to open the driver's side door.

And I gasped.

I had left the driver's side window completely down. The car was locked, fully secured, with the window wide open.

I reached in, popped open the locks and proceeded to survey the car for missing goods. Amazingly, not a single thing was disturbed. Nothing had moved. My wallet, my Kindle, my camera, my bag, my cell phone; all of it right where I had left it.

How did this happen? I realized I had rolled the window down during my wait, enjoying the fresh air. Well, the air was still fresh in the car. And, astoundingly, nothing had been touched.

I said a prayer of thankfulness and got in, quite chagrined. I had checked the details carefully pre-race, yet missed a Very Big Thing. Yet, ultimately, it was OK and I learned a Very Useful Lesson. Granted, marathon runners are generally an honest and upright tribe. But this was still a public parking lot and anything could have happened.

So, smile with me. And remember this story on race day or anytime you leave your car.

Persevere...and roll up the window while you do.

Return of Humidity

2010-05-22T14:21:00.001-04:00

ORN: 17.5 miles, 5/1 R/W, 3:07:06, 10:42/mile

After a week of rainy weather, it was no surprise to awake to muggy conditions this morning. It felt a lot like July often feels here in Indiana, with the air hanging heavy, unable to suspend another molecule of water in its saturated state.

Unlike July, though, the temperature was in the low 60s, not the mid 70s. So, the planned 17 mile run went well, even if quite sweaty. I was pleased I was able to hold a 5/1 run/walk ratio throoughout. The Garmin told me the 31 run segments were at a 10:06 pace...just at my target.

The legs feel as if they've pretty much recovered from the Illinois Marathon three weeks ago. Now, I'm looking forward to the Sunburst Half Marathon two weeks from this morning. This is the last long run before that jaunt and I'm encouraged.

Persevere.

Race Report: WRRC Summer 5K Series- May

2010-05-19T20:24:00.001-04:00

ORN: morning; 4.9 miles, 5/1 R/W

evening: 5K race, 26:12, 8:22/mile

It is a rare event for me to do two workouts in one day but sometimes the calendar works that way. I did my usual 5 mile run early this morning but the late afternoon opened up for a treat.

My running club, the Wabash River Running Club, has offered a no-frills 5K race series for the last couple of summers on the third Wednesday of each month. Last summer I had some other commitment on each and every third Wednesday from May to October. Wow. So, when my evening opened up for tonight, I determined to at least get one of these in during 2010.

And, oh so convenient!! I got home from work around 5:40pm, changed and then jogged the 3/4 mile from my front door to the starting line at a park, near our weekly Farmer's Market. A perfect warm up. The race is free to club members, all of $2 for the public with a maximum of $5 for a family. A simple out and back course, past the Market, around some softball fields, around our new community garden, around a pond, past some woods...all off of city streets. And a beautiful, sunny evening at 68 degrees. About 45 people showed up, including three of my work colleagues.

Off we went, right on time at 6:30pm. I set my Garmin to pace me at 8:45 miles, in preparation for the half marathon I'm running on June 5. Turned out to be hard to run that slowly. The three miles ticked off at 8:25, 8:30, 8:21 and then 0:57 for the dash to the end (a 6:48 pace). I was quite pleased do to this, 2.5 weeks post marathon.

After a brief chat with a few folks, a quick drink of water, I jogged home, changed shirts and sat down to grilled dill/yogurt marinated chicken kabobs at 7:15pm with my lovely wife, as the afternoon sun streamed in.

Does it get much better??

Persevere.

Yasso 800s

2010-05-15T20:04:00.001-04:00

ORN: 8 miles total, with 10x800m at 4:29 average

Two weeks now since the Illinois Marathon and a few goodies to pass along.

In my race report, I focused on the struggle with nausea from mile 18 on. I'm really thinking the humidity had a lot to do with that and probably some less-than-adequate hydration.

But the good news was the legs. This was my 16th completed marathon and NEVER have my legs felt so good after 26.2. Immediately after the race I observed no blisters, cramps, pulls, soreness...nothing. The next day, I almost forgot I had run a marathon 24 hours earlier. On Monday, the predicted worst soreness day, there was nothing. At work, I often have to go up and down two flights of stairs...I did that multiple times that day with no problem, nothing at all to notice. Amazing.

I laid off a full week from running, as is my practice. The following Saturday, I went out for anywhere from 8-12 miles, easy. Ten miles seemed about right as I worked through it and though the legs were "heavy" there was no discomfort at all. This was wonderful and a marked contrast from the struggle I had for three weeks following the LA Marathon, just six weeks earlier.

Encouraged, I turned my attention to the rest of 2010. I already am signed up for the Chicago Marathon on 10.10.10, but what else? Spreading out the calendar before me, I decided to register for the Sunburst Half Marathon on June 5. It will be the sixth year in a row I've run this race which ends at the 50 yard line of Notre Dame Stadium. Always one to have a plan, I then had to figure out what I'd do between now and June 5 to get ready for what I'm hoping will be a solid race.

I pulled out Galloway's HM program and saw it called for 10x800m intervals three weeks before race day, 17 miles two weeks ahead and 6x800 a week ahead. On the calendar it went.

Then it hit me. Ten 800m repeats is also called the Yasso 800s. Conceptually, the time in minutes and seconds at which you can hold up 10 half miles is the same time, in hours and minutes, in which you should be able to run a marathon. I've never done this workout before. Would it work??

Today was three weeks before the race, so I gave it a go. I have no access to a track and detest track running anyway, so I just set my Garmin for 800m runs with a 3 minute recovery and off I went. Long story short, I tried to keep a consistent 9 minute/mile pace during the runs. All 10 of the segments were between 4:24 and 4:36, with a 4:29 average. Particularly during the middle segments, I had to hold myself back. The last segment didn't feel hard and hit on the average time.

So, does this mean I can run a 4:30 marathon??? I have a hard time believing it does, as it has been 3+ years since I've done a 4:30. Nevertheless, it was encouraging to do this just two weeks after a marathon. I welcome any comments from any of you who have done Yasso 800s, as well.

More to say about the rest of the year's plans, but that will wait.

Persevere.

Race Report: Illinois Marathon 2010

2010-05-02T21:00:00.003-04:00

ORN: 26.2 miles, 5:23:07, 12:35/mile, R1/W1(to 19) then :30/1:30 to the end

Quick Summary:

Why do I run marathons?

I pondered this question deeply as I nauseously struggled through the last 4 miles of the Illinois Marathon on a warm, very humid race day. During the drive home, I isolated the answer.

The Marathon is an excellent and exacting teacher.

The Gory Details

Prerace

It's really nice to have a marathon so close to home, not requiring an overnight stay and the associated expense. Up at 4:00am, on the road at 4:30am, my wallet in hand. With the change from Eastern to Central Time Zones at the Indiana/Illinois border, I was at the race site before 6:00am local. I did a very easy one mile jog an hour before the 7:30am gun and enjoyed the atmosphere always present on race morning.

The weather had been a question mark in the days leading up to the race. Thunderstorms had rolled through around 2am but drifted to the east by morning. It was overcast, humid and 65 at the start. And this single fact would prove huge.

The Race

About 10,000 marathoners and half marathoners set off together on a pleasant, flat course through the University of Illinois campus and the twin towns of Champaign and Urbana. I jogged the first mile slowly to let the pack thin a bit, then shifted to the run one minute/walk one minute experiment I had planned for the day. Somewhere during the second mile, I noticed my singlet was already soaked with sweat...that should have been a clue.

The early race went smoothly. At mile 5, I was 2:07 ahead of my projected pace, about where I wanted to be. The pattern continued and by mile 10, I was 3:20 ahead of plan.

At mile 11.5, the half marathoners split off and the course opened up considerably. The split is always a funny point, observing the puzzled looks of the spectators wondering just how crazy you have to be to willingly make the turn to run 15 more miles. I hit the half-marathon mat in 2:27:15, still 2:45 ahead of plan.

At mile 15, I was 2:06 ahead but noticed something odd. The temperatures were rising and, so it seemed, was my stomach. At the end of each run cycle I found myself feeling quite nauseous. This was unfamiliar territory for me and I figured it would just "go away" as many other issues often do. This was wishful thinking. I was drinking plenty of fluids, having a Gu at the bottom of each hour and a SaltStick at the top of each hour. Through mile 17, I tried to first understand this queasiness and then, to determine what to do with it. It got to the point I truly wondered if I simply needed to find a gutter or trash soon. But, with nothing in my stomach, I didn't want to try.

So I experimented further, altering my run/walk ratio. By mile 19, after several iterations, I settled on a run 30 seconds, walk 90 seconds pattern. This seemed to work; by the end of each run segment I had a trace of the nausea but it was bearable. Thus, I finished out the rest of the race.

At mile 20, I was 1:49 behind my target pace. By the end of the race, I was 23:07 off the pace. I was encouraged, though that my worst single mile was the 24th; miles 25 and 26 were progressively faster.

The end of the race was nice...a slow build through the U of I campus, into the stadium, under the north goal post and across the finish line at the 50. Marathon #16, in the books.

Post Race

I must have not looked too good at this point. Within seconds of crossing the line, a medic walked directly to me to ask how he could help me. I convinced him I was OK and he left, though not completely convinced, I suspect.

Finding a seat in the first row of the stands, I sat down to collect myself. The nausea was still real. What to do? I racked my brain and, after about 10 minutes, decided the best thing to do was to get up, get out of the weather and make my way back to the car. The slow, steady movement seemed to help. Swapping the soaked singlet for a dry cotton T shirt once I got to my car, I slid into the driver's seat, flipped on the air conditioning and dug out a jar of cold ice tea I had packed in a cooler. The first sip tasted great. The cool air helped a lot. Two jars of the ice tea and five minutes of A/C made a world of difference. I headed home, feeling much better.

Reflecting on the Question

Why do I run marathons?

The question I posed in the race's final hour continued to bug me. Over those last four miles, I seriously wondered "why" I would continue. Yet, as I drove across the prairie, analyzing what went wrong, comparing this race to other marathons, it hit me just why I run.

A well-known principle in training and teaching theory is the hot stove rule. If you touch a hot stove, you get burned. Doesn't matter who you are, whether an experience cook, a young child or drunken guest; you get burned just the same. It is hot...it gives you warning before it burns you. It is proportional...the longer you put your finger on it, the worse you get burned. It is immediate...you get the message in a hurry.

The marathon is such a teacher, though far more complex and nuanced. And it teaches me so much. That's why I run them. The learning, alone, is worth the pain. It extends far beyond running going to the core of life itself.

Specifically, yesterday's lesson exposed, nakedly, my own stubbornness. From last October, shortly after the Portland Marathon and my conversation with Jeff Galloway, I was determined to do a 1/1 marathon under 5 hours. As I tracked the weather all week, I took no account of the fact that the rising temperatures would necessarily slow the pace I could hold. I failed to take my own advice, which I emblazon on the sidebar of this blog: Run the Best Race Conditions Allow. I wrote about this goal way back on December 15, 2007. But clearly forgot it yesterday.

And the marathon, a skilled, complex, subtle and oh-so-clear teacher, reminded me of it again. That helps. There's a time to stubbornly cling to a certain concept. And a time to see when forces larger than you rule.

That's why I run marathons.

Persevere.

The Marathon as Experiment

2010-04-28T20:52:00.001-04:00

ORN: 3.1 miles, R5/W1

Another marathon is near. The Illinois Marathon goes off at 7:30am Central Saturday and I'm looking forward to it. I suppose I will be a "legacy runner" in this event, since I've run each of them. Of course, this is only the second year, so let's not get carried away. The taper has gone well...I've run well, shortening the distance and picking up the tempo over the past three weeks.

The race affords me a chance to try something that has been bugging me ever since I finished the Portland Marathon last October and then talked with Jeff Galloway in the finishing area. And Saturday I get to try it. An extreme run/walk ratio, with an eye to real enjoyment of the experience.

I am going to do a 1/1 run/walk Saturday. Run one minute, walk one minute. From the start. And finish under 5 hours, feeling good. Using my pace calculator, this works out to 11:37 miles. More importantly, in the run segments, I'll run at a 9:10/mile pace. Can this work?? And, importantly, how do I feel at the end?

I'm hoping to finish at a steady run. Last year, I ran the last mile of this race. Can I run the last two this year? Dare I hope for the last three??

We'll see.

Weather could be dicey...scattered thundershowers, windy, humid, 60F at the start, mid 70s when we end. Such is springtime in the Midwest.

Full report coming on this experiment. Here you see the objective... how will it turn out??

Persevere.

Big-Race Goodie Bags Lead to Fun Pix

2010-04-18T14:19:00.007-04:00

ORN (Sat): 14.0 miles, R3/W1, 2:24:26, 10:19/mile

After my truncated "long" run last week, I hoped to have a more positive long-ish run yesterday, 2 weeks ahead of the Illinois Marathon. I walked out the door committed to 12 miles, hoping though to do 14 if the strained upper right calf cooperated.

On a perfect, sun-swept, cool spring morning, it was fabulous to simply be out. Since the plan is to run a 1/1 run/walk in the marathon, I wanted to run a 3/1 for training, while keeping the same run pace I intend to use on race day, 9:12/mile.

It worked. The pace felt fine. Better was the news about the right calf. Around mile 4, it mentioned to me "Hey, I'm still here!" But, it never got louder. Just a bit of a minor whine from the back seat which never got worse. This could be the story on race day... it was good to experience and know it is manageable.

But, I digress.

When John and I ran the Honda Los Angeles Marathon four weeks ago, we got, as usual, a full goodie bag at registration. It had the usual mishmash of local race notices, pain relievers, restaurant deals and odd nutritional drinks. Most funny, though, was a complimentary Sweatband emblazoned with the 2010 US Census logo. I guess the tax dollars were worth it for the publicity, but it seemed odd to John and me.

I did have the idea it would make a fun gift for my twin, six-year old grandsons, so John happily donated his to the cause. I gave it to the boys last week and they gladly posed for grandpa to take a photo.

Then, as two kindergarten boys are wont to do, Drew looped behind Nathan and they began to wrestle, leading to this epic image.

Which then raises the Census Question of the Day; Just how do they count two-headed boys?

I guess if you are a Census worker, you just shrug your shoulders and persevere.

.

Taper by feel, not by book

2010-04-11T21:24:00.001-04:00

ORN: (Saturday) 11 miles, R2/W1, 11:20/mile

Three weeks from yesterday, I line up for the Illinois Marathon. That means I should have done my last long run yesterday.

My taper for the LA Marathon was really messed up by a 24 miler three weeks pre-race on a very slick, snowy surface. I had decided to not go so long this time, aiming for a "mere" 17 miles this weekend and then keep active until race day.

However, about 8 miles into the planned 17 yesterday, the strain in my upper right calf (which has been steadily resolving since the LA race) acted up. It got tight and was affecting my gait. I was approaching a "T" in my running route, where I had to decide to either head back home for only 11 or keep on grinding it out to try to get the 17. I decided to head home, in hopes of staying healthy, keeping the miles up through the taper and seeing what happens. I knew from the LA prep what happens when I grind it out and then can't run for 2-3 weeks.

So 11 miles it is, three weeks out. May try again to do 12-14 next Saturday. In either event, we'll learn more about tapering, won't we?

Persevere. That's always the right thing to do.

1979 was a long time ago

2010-04-03T22:07:00.002-04:00

ORN: 12.4 miles, 2/1, felt good

It had to be 1979, it just had to be. We were living in Lesotho, a tiny country in southern Africa. My mother did us a huge treat two or three times that year, long before Al Gore had invented the Internet. She subscribed to Sports Illustrated, kept all the copies and would then ship a stack to us in a box via sea mail. Nevermind the lateness of the news…we lived in such a remote spot, it was marvelous to read even old stories about familiar sports.

And one new sport. I still remember reading a feature article in one issue about the then nascent sport of triathlon. It described the amazing tenacity of the early winners, their pain tolerance, their training regimens, their just plain toughness in the original Hawaii race. And weirdness. In particular, I remembered one quote by one guy to the effect that he didn’t like races because they got in the way of his training.

I recall marveling at that statement at the time. I could not remotely begin to understand his viewpoint.

Recently, I recalled that comment, understanding it much better. (I actually wrote about this in 2006, here) It hit me when I looked at my running mileage in March…a mere 41 miles. Forty-one miles?? In a month that contained a marathon?? Yep…forty-one. My lowest month in two years. The race got in the way of my training.

So, on my enjoyable 12 mile run this morning, I wondered…did I really remember that quote correctly? Did someone really say that? Might I find the article somewhere, some archive copy of old, pre-digital articles?? Amazingly there was a site. And, I found the article, from the May 14, 1979 issue.

Two pages in…pay dirt. Describing the winner of the event, that year conducted in January of 1979, the author quoted legendary Tom Warren as follows:

He says…the bad feature of racing is that it interrupts his training routine. “I could never associate racing with pain,” he says. “It’s like going to school. You have to take exams to find where you stand.”

Why, oh why, do I remember details like this when I can’t remember which side of the plate the fork goes on?? Probably because it is related to sports. Oh my.

Happy Easter, everyone. Persevere.

.

Video Race Report: Los Angeles Marathon 2010

2010-03-28T14:37:00.003-04:00

Earlier this week, I posted my full race report for last Sunday's Los Angeles Marathon. Thanks to the constructive feedback many of you provided, I figured out how to edit, connect and title the videos into one 8 minute review and embed it into this blog. I also added an epilogue, with the perspective one week's time allows following a marathon.

Hope you enjoy it. Keep Persevering.

.

Race Report: Los Angeles Marathon 2010

2010-03-25T13:26:00.008-04:00

ORN: 26.2 miles, 5:44:31, R1/W1 (mostly), 13:08/mile

Quick Summary:

The Honda Los Angeles Marathon. It's perhaps hard to be upbeat about my slowest marathon ever, but, on reflection, I did "run the best race conditions allowed" and that's my goal. The combination of a bad head cold (which morphed into bronchitis a couple days post race), three weeks of virtually no running and a hot day conspired to a long day on the road.

The course was terrific. The logistics of 26,000 runners going point-to-point in a big city are daunting. Being with family for the weekend was awesome.

The Gory Details

Pre Race

We flew to San Diego on Friday afternoon and stayed with my sister. On Saturday, her son John and I headed to LA while Gretchen and my sister dug in the garden all day. First stop for us was the Expo at Dodger Stadium. For two guys who enjoy both baseball and running, this was a perfect spot.

The Expo was a crush of people but we got our bibs and escaped with our sanity. At the expo, we met up with Darrell and headed out for lunch together. It was terrific to connect again. Thanks for your hospitality, Darrell!

After taking Darrell home, we worked our way back towards the end of the course, actually driving its last six miles. We got out and walked along the view overlooking the Pacific. Wow, that was neat. Fighting LA traffic all this time meant it was late afternoon. We found our hotel a couple miles from the finish line and were pleased to get out of the car. John and I had some pancakes for supper, watched some basketball and tried to get to sleep around 9pm.

Race day came early. Up at 3:45am, drive to our assigned parking spot in Santa Monica and board a shuttle bus at 4:50am to the Dodger Stadium start line. It turned out to be a good thing we booked the 5am shuttle. We only took 14 minutes to get there. I read that folks on the 6am shuttles got stuck in traffic and barely made the start. In fact there was so much traffic, they delayed the start by a half hour.

The Race

Here's an experiment. I recently bought a new-to-me digital camera to try producing a video race report rather than writing it all out. It seemed approprate to try this in this race, given we ran through Hollywood. The effort is amateurish, I know. I'm no video editor, so this is just as I shot it during the race. But, it is real. If you've never run a marathon, it might make it more real for you. If you have, you can identify with the degrading conditions and mental ups and downs.

Starting Grid Report How will it go?

Mile 5 Report All systems are working.

Mile 10 Report Feeling better.

Mile 15 Report Realizing it'll be slow.

Mile 20 Report Slowing down.

Mile 24 Report Legs done.

Mile 25 Report Reflection during final half mile.

I welcome any feedback on this video report.

Post-Race Reflections

The race was a good one for John, only his second marathon. He pulled off a 4:20 race and finished ahead of 80% of the pack. He felt good at the end, which was one of his aims. I was thrilled for him. We will do this again on October 10, when we run the Chicago Marathon together. It will be a unique opportunity to compare two mega-races in the span of seven months.

We stayed an extra day in San Diego and flew home on Tuesday. Feeling badly on the trip home, I saw a doctor late Tuesday afernoon. He diagnosed my "cold" had moved deep in my lungs, forming an early stage bronchitis. He put me on an antibiotic but before it could kick in, the gunk got worse Tuesday night. I ended up missing work on Wednesday and Thursday, awake both nights coughing badly until 3am or so. Hardly the poster boy for invigorating marathon experiences. Nevertheless, if this was lurking in my lungs on race day, it explains a lot.

I also pulled up the graph of my daily runs for the past month, below.

Yeow! My 24 mile training run, three weeks pre-marathon, was essentially my last run until race day. The taper truly matters. Even if the mileage in a taper decreases, it should not go to zero. THAT picture speaks a thousand words to me.

So, taking all of this into consideration, I'm pleased with even finishing this marathon. My lungs ache but my legs do not. I had very little soreness in my legs after Monday Monday...even 6 hours in a cramped airplane seat on Tuesday did not add to stiffness. My feet, which have often ached following a marathon, feel fine. I'm actually antsy to get out and run again on Saturday, if the lungs allow. I'm much more pleased with the race today than I was on Sunday.

So, that's the report. Thanks for listening. Persevere.

.

Quickie Race Report: Los Angeles Marathon

2010-03-22T13:14:00.001-04:00

ORN: 26.2 miles, R1/W1 (mostly), 5:44:30, 13:08/mile

Finished the LA Marathon yesterday. It was my slowest marathon ever (by far). There is much to think about following this.

The course itself was very enjoyable. What got me, I think, was a three-fold problem. First, I had the left knee problem three weeks ago, which left me only running twice in the past three weeks. Second, I came down with a head cold early in the week and was coughing and hacking extensively all week. Third, it was a warm day in LA, temps in the mid 70s. The transition from midwest cold to SoCal heat was a real shock.

The good news is my left knee gave me no grief, at all. I felt some twinges in the first half mile but made sure I was "gentle" in my form and it held up fine.

Bottom line? Just plain slow. And, at mile 23, the legs were done...I had to walk the last 2.5 miles, managing only the most meager "jog" the last 20 meters just for pride's sake.

I have some surprises for my full report which I'll post later in the week.

Persevere.

The Oddest Taper Ever

2010-03-17T21:09:00.001-04:00

ORN: zero

In 3.5 days, I'm going to start the Los Angeles Marathon. What a hoot!

It's a hoot because this is the oddest preparation I've ever done for what will by my 18th start of a marathon.

Odd. I have not run for 9 days. I am optimistic that this is the right thing for my wonky left knee. It feels a lot better and I'm more encouraged now than I was last week.

Odd. I'm also coming down with a cold. Fun stuff...we'll see how much drainage continues.

Odd. The forecast for this Sunday in LA is looking at a start temp in the mid 50s, heading for a high of 77. For this chilly, pasty-skinned Midwesterner who has been bundled up for the past four months, those temps will be quite a shock! I'll have my water belt with me and will work drinking 20 oz per hour.

Odd. I have no idea about my time or splits or much of anything. I'm not carrying my usual laminated split chart. My plan is simply to start at a 1/1 run/walk split and go as far and as long as I can. The "A" goal would be to finish, having run the last 2 miles continuously. The "B" goal is to finish feeling good. The "C" goal is to finish. All that said, I have no idea just how this one will go.

Odd. The race sold out last week. 25,000 runners lined up. No corrals, no wave start, just the "honor system" to line up next to the correct sign. There will be lots of bumping early and if my experience in the 30,000 Indy Mini Marathon is any indication, I'll be in heavy traffic for 10 miles.

But, some real good too.

Good. I get to see a new city. The route sure looks interesting, rolling past many LA landmarks. Super fun to start at Dodger Stadium, given my love of and life with baseball. Good to get to walk into the Pacific Ocean at the end. Good to get some idea of what it is like to run past the estimated 1 million spectators.

Very good. I get to hang out with my sister and family in San Diego for three days. Her oldest son, John, (who is more like a brother to me than a nephew) and I will run together. I can't wait to be with him on the drive to LA, staying the night before, the bus in the darkness to the start. We won't stop talking. This is his second marathon...and he's fast. We'll meet up at the end.

Very good. On Saturday, John and I will have lunch with Darrell, who is also running (despite his promise to never run another California marathon). This always fun.

So, off I go. If you'd like to follow me, Darrell, John or your favorite quasi-athletic celebrity, you can sign up here for emails and/or texts from each 10K split.

I also have a surprise planned for the race report...I hope it all works.

All the best to Michelle, Sarah, their hubbies and others who are running the PacRim 24 hour race Saturday and Sunday! Enjoy it and all your pals!!

Persevere. At PacRim, LA or wherever you are.