US Air Force Marathon

I find it amazing what the human body can accomplish.  I find it even more amazing at what MY body can accomplish.  However, it should come as no surprise that when someone trains the body to do something over a long period of time, that body will do what it should.  Yesterday my body accomplished what it set out to do, finish another full marathon.

As readers of this blog know, I haven’t kept up with keeping tabs of my training here.  Time, family, work, and all other things have kept me from writing any recent posts.  But, with having run my second marathon I felt it necessary to post, before my brain forgets what happened. 

Training Cycle:
I spent most of the summer preparing my body for the US Air Force Marathon.  Many of the runs were with my oldest’s cross country team, which has proved to be a useful tool as I am not getting any younger.  The youthfulness of the teens gave me something I did not see at the time; a desire to keep my body in decent shape, ready for something better, something more like my own youth.  These young people pushed me to keep up with them, to stay young myself.  To the Bethel-Tate Cross Country team I say thank you!

As for my long runs, well that story isn’t as good as I would have hoped.  This summer was hot!  With a streak of 18 consecutive days of over 90 degree weather my long runs kept getting pushed off.  I had several good runs, but when it came to anything over 16 miles, the weather proved too much for me.  My longest run was 19 miles; and that was five weeks before the marathon.  For those who do marathons, five weeks prior isn’t good enough, the last long run should be between 19 to 22 miles and about three to four weeks away from the race date.  That run should have been 20 miles, but at mile 19 I had to call my wife to come get me.  My body and the weather conspired against me that morning.  My last run of any significance came two weeks before the race, and it was a mere 12.75 miles - hardly anything I could count on.  Yet I continued.

The Race:
No surprise to myself that I woke up before my alarm went off, but I tried to close my eyes for another 15 minutes - it didn’t work.  I prepared myself mentally, stretched after getting dressed and had a cup of coffee with my cousin Molly (who, actually put me up for the night).  Gathered all my stuff and headed towards Wright Patterson Air Force Base.  The drive to the base was quick and easy, but getting in the gate was something else altogether.  The line of cars seemed endless, but after about thirty minutes I was in and parked, heading to the museum.

I met up with my friend Tim and we walked to the starting area where I met up with a friend from high school.  Stefanie and her husband Mike were about to run their first full marathon - together.  I wished them well and set myself to get a little further ahead.  The national anthem was sung, the plane flew over and the cannon started the race.

I had decided to not do what I have done in most races over the past couple of years, start too fast.  I did that in Chicago last year and I think that really hurt me in the end.  I started by running with the 4 hour 45 minute pace group, but after a couple of miles it felt too slow.  I caught up with the 4:30 pace group and ran with them for a couple of miles, but that too felt way too slow.  I was keeping a steady 10 minute mile pace through the first five miles, so when I caught the 4:20 pace group I decided to hang with them, and it felt comfortable.

I ran a few miles with a couple of nice fellows, one named Aaron and the other I never got.  We chit chatted, laughed and basically enjoyed the passing miles, but I eventually got ahead of them. 

As I made my way through Fairborn I came across Mike & Stefanie, they looked pretty good at mile 9.  We passed going different directions, said hey to each other and kept moving.  Shortly after that I noticed the Wright Flyer coming toward me.  So, right around mile 11 I stopped to take a picture of the replica in flight. I literally stopped for almost a full minute to watch, take in, and photograph it.  Truly an amazing thing.

And then I began running with a retired Army Lt. Col. who was running here again.  He shared how he had been here in the early 2000’s (2001 or 2003) and he really liked the course and had a soft spot for the Air Force.  While serving in the Army he found out that he had kidney cancer and happened to be stationed on an Air Force base.  The two services fought over who would care for him, but it was the Air Force who won and performed the necessary surgery to rid his body of the disease.  Here he was, much older than I, having survived cancer, and was running a marathon at the same pace that I was.  Not only was he running this marathon, but he told me how after next month he will have run a marathon in each of the 50 states (Illinois and Rhode Island were the only two left).  A living inspiration and testimony to the human body and human will. 

While running with this incredible man I had forgotten where on the course we were.  Our conversation blocked out just about everything.  My sense of time and distance was thrown off.  I asked him where we were and his response of, “about 16.6” floored me.  What happened to miles 14 and 15?  He looked at his GPS watch and told me we were running around a 9:45/mile pace and we both agreed it was a tad fast.  But we continued.  We both hit a hydration station, but I never saw him again.  His resolve to be there was enough inspiration for me to continue.

It all felt so effortless.  Maybe it was the cooler temperature.  Maybe it was all the great people I kept talking to.  Maybe it was my body doing what it was supposed to do.  I may never know.  But I kept going, looking at the mile marker clocks wondering at what point my body would fail.  I was still maintaining around a 10 minute mile . . .

After parting ways with the Lt. Col. I found myself running along side a nice young lady.  Never got her name or where she was from, but she did inform me that her father would probably be done before the three hour mark.  She is a college athlete that usually runs shorter distance races (800m, 1600m and 5000m).  This was her first full marathon.  Like with the others I ran with during the race, we chatted about all kinds of things.  Another great distraction.  We passed a hydration station with Elvis, and shortly after that I didn’t see her again, yet I continued.

I knew what to expect from the course, beginning to end.  I had run the half marathon two years ago, so much of the course was already embedded in my head.  There were no surprises.  I knew the elevation chart and where the hills would be, and I was mentally prepared for them.

Around mile 22 it began to sink in.  Nothing was hurting.  Nothing was slowing me down.  Emotions started to kick in.  When I saw mile 23 coming up I pulled my phone out, took a picture of the mile marker and posted it to Facebook.  Things were still going so well.  My friend Tim had run his half and texted to see where on the course I was.  My response, having recently passed the 24 mile marker was 24.3.  I put my phone back in my arm pocket, and then the pain set in.

Right above my knee on the inside was a dull, throbbing pain.  In my head I thought, this is it, I’ll have to bag it at 25 and walk the remainder.  That was worst case scenario.  I pulled off the side of the course, stretched the leg and rubbed the affected area, walked for a short time, and then it was gone!

I was still right behind the 4:20 pace group.  I could hear the pace leader in his Australian accent telling the group to get ready to push.  We had less than a mile to go!  I tried, but could not keep up as they pulled ahead, further and further.  But I kept running, knowing that the end was near, very near!  To my surprise I was passing people.  The crowds were getting thicker and heavier, and as I rounded the final turn and could see the finish line, I knew that I was not just going to beat my Chicago time, but I was also going to beat the time I wanted for the day, 4 hours 45 minutes.  Right before I got to the finish line I saw Tim, cheering me on as I ran past the museum planes - a final push to the end.

I crossed the line, still running, and got in line for the medal.

Officially, I crossed from start to finish in 4 hours, 21 minutes, 8 seconds.  I walked around for a few minutes, got some Gatorade and chips, and headed for the gate. 

Anyone who had asked me in the past couple of weeks if I would do another full marathon got the same answer, “not anytime soon!”  But after crossing that line, feeling like I had hardly run, I knew that answer would not hold up.  I set out to finish, finish without injury, and get my time, I did that.  My body did what I wanted it to do.  Am I planning on running another 26.2?  Not in the coming weeks, but I’m not ruling it out in the near future . . .

The Flying Pig 2011

For three straight years it has rained at the outset of the Flying Pig.  Thought we might catch a break this year, but that was not to happen.  Made the trek downtown with the lovely Mrs., the oldest son, and Running Sasquatch (my friend Tim) and made it to the starting area about 30 minutes before the race would start.  We all parted ways and headed towards our respective areas (corrals for the other three, volunteer tent for myself) and waited in the rain.  Unfortunately for me, the few people I came across that were supposed to be the “Info” people, we completely useless.  I never found the group I was supposed to help at the starting area.  I found out a day later that they had been disbursed to do something they should not have been doing.

I was going to work with Tina’s company picking up the shed clothing - that’s what they do each year.  For some reason, the volunteer coordinator at the starting area decided to have them milling around the corrals trying to get people into their appropriate places.  So after about 35 minutes of searching in the rain I left the starting area and headed towards the finish area.

What a completely different world!  I was greeted by Kevin and others, showed around quickly, and started right away at helping.  Several options were given to me, but I choose to work with the mylar (space) blankets.  Having passed them up once after a race, I know the importance of heat retention after a cooler race, and knew this was where I wanted to be.  I could watch all the runners come in, from first to last (well, last if I had stayed long enough), and most importantly (and quite selfishly) I could be there at the finish line when the Mrs. and the Oldest came through. 

Not only was this my first Pig volunteer job, but my first race volunteer job!  I have to admit that it was fun and demanding.  Each box contained a roll of the mylar material, perforated, and contained 200 blankets.  I think I went through about 5 boxes myself; pulling, tearing, handing out.  I watched as the runners trickled in at first, and found myself overwhelmed by the numbers after a while.  I would get between 15-20 blankets over an arm and hand them out - often barely getting away from the fence before I would have to reload!  This made the time go by so quickly and before I knew it, the race clock was nearing three hours; about the time I had guessed Tina and Jake would be coming through. 

It was awesome to see the two of them come across the finish line.  Jake first (as he sprinted the last 30-40 yards) and then Tina.  He looked fine, but she looked like a cross of overwhelmed emotion and serious pain (which is exactly what it was).  I had just loaded my arms with blankets, hugged them both, then headed out to empty my blankets to those who needed them.  This just happened to take place just as the second wave of volunteers was taking over; perfect timing!

We slowly crept through the gauntlet; water, chip removal, food, pictures.  Tina and Jake posed with one of the Flying Pigs and I snapped a quick shot.  Met up with Kevin so I could make formal introductions before we headed out the back into the post race party.  Yes, they had done it - even without their beloved coach, husband, father, friend.  I was excited, still am, and very proud of what they managed to accomplish.  We’ve much to work on for future races, but they did an amazing thing on a truly tough course. 

In my house there are six people ranging from 6 to 36 years of age.  Three of us have completed half marathons.  I’m sure it’s only a matter of time before that ratio changes.  I really do love running.  I really do love my family.  I really do love that I can run with those I love and share something out of the ordinary with them.  Some day I hope to run with all six of us, sprinting across a finish line together.

Flying Pig Weekend!

It’s Friday!

As soon as all four kids are off to school it will be time for the Mrs. and I to head to the Flying Pig expo downtown.  Yes, bibs and goodies, but we also have a short shopping list of things to look for while there.

Sadly I will not be running the half with my wonderful wife.  The foot is feeling much better, but I will listen to the Dr. and stay away from running until cleared.  However, I will be participating in the race come Sunday morning - not as a spectator as some may have guessed, but as a volunteer.

Over the past three years I have come to appreciate those who dedicate their time and energy at races to man water stations and work at other places from start to finish.  This will be my first and second time as a volunteer.  First, I will be working with Hospice of the Bluegrass around the starting area picking up shed clothing (sweatshirts, gloves, etc.) that will get donated.  My second volunteer job is working the finish line area.  What exactly I’ll be doing there is yet to be determined.  My friend Kevin is in charge of a group there and I will get my assignment once I’m done at the starting area.  In case you don’t know, Kevin has a couple of great podcasts (the Extra Mile & Extra Mile Galloway Edition).  I will cheer as friends and family cross the start, and I will cheer some more when they cross the “Finish Swine.”

This would have been my third year running this race, but alas, I’m sidelined.  I am still excited about the weekend and look forward to seeing familiar faces and making some new friends along the way.  If you’re on the course (whether beginning or ending) come see me for some high-5’s, hugs and congratulations!

I Can't Run, But I Can Read

This blog isn't just about me and my running.  It's about a condition my son, Noah, has.  Autism is, as I have said many times before, a strange thing indeed.  While his condition is no where near severe, he has his limitations, usually with socializing and appropriate words and behaviors.  At first glance and meeting, many people have no clue that Noah is even on the spectrum.  It usually doesn't show until he has an episode.

Two days ago Noah was in his room, screaming and crying.  Upon investigation I found him in front of his computer, pounding on the desk telling me, "it just doesn't work!  I didn't do anything to it!"  As it turns out, the PC had gotten a virus that wasn't allowing the darn thing to function properly on the internet.  So dear old dad took a bit of time to get the thing working again.  But fits like these are common in our house, and most of us have grown accustomed to them and deal with them with efficiency now.  But, sometimes the issue isn't that easy.

As the title of this post says, since I can't run due to the painful left foot, I am reading.  And today I came across an issue that is prevalent in our house, and apparently many other homes with those on the autism spectrum.  From time to time Noah will just disappear.  Yes, he disappears.  If he thinks of something he wants or wants to do he just goes.  No warning, no asking, no questions, he just does what he wants.  As a parent this scares me.  Read through the article I've linked on CNN's website, it's an eye opener.  To think that many children wander off to go swim, or go to the corner store, or whatever is frightening for parents; and it is something we deal with from time to time.

For Tina and I the worst fears come when we visit Kings Island during the summer, or when we go on vacations.  Fortunately we haven't had to deal with losing him for more than 30-45 seconds, but the fear is always present.  Even when we tell him to stay inside he goes out to play in the yard without even a peep as to his intentions, so taking him to an amusement park or to a not so familiar place for vacations is troubling to say the least.

Read the article, share it with others, and if you happen to see a young one wandering with poor verbal or no verbal skills, get help and try to reunite that little one with the parents as soon as possible.

More Than a Little Set Back

As I mentioned in an earlier post I was attacked by a shampoo bottle in the shower about a week and a half ago.  Whatever damage it did initially, the half marathon seemed to have only made things worse.  While I wasn’t running in pain during the race, it sure has come on strong since.  I had made the decision prior to the race that I wouldn’t run for at least five days, just to ensure I would get a decent recovery period, but my foot is telling me (as well as the doctor) something completely different.

I went yesterday morning to get the advice of a professional.  He sent me for x-rays on the foot.  Today I am heading to a specialist for a more in depth perspective on what could possibly be a stress fracture in the third metatarsal in the left foot.  The doctor said it appeared in the scans that there is in fact a small break, but he wanted an orthopedic opinion to get a better diagnosis.  Family doctor said, “No running until you’ve seen ortho.” 

So I go today, in hopes that the dark mark on the x-ray isn’t a real break, but I am expecting just that.  With the way my foot feels, I’d be shocked if it wasn’t actually broken.  It is difficult to walk, stand, pivot, and even lie down.  The nurse took my blood pressure yesterday and I was shocked that it was 135/88 - which is actually pretty high for me (I’m usually around 117/65), but from what I understand, pain can do some strange things to the body.  I haven’t slept well the last two nights either - pain spikes randomly and keeps me awake.  I’m running on just over 2 hours sleep right now.

What this has done has made me rethink my goals for the year.  Will I be able to hit that 900 mile mark by the end of the year?  If I’m out for six weeks with a broken toe bone, probably not.  Will I be able to run the Flying Pig with my wife?  Most likely not.  Will I be able to run the Air Force Marathon in September?  Not sure.  Only time and doctors will tell.  Set back?  Absolutely, and not one I’m happy with.

ORRRC Half Marathon

There are days when you just feel right. Everything clicks. Your body says, “it’s okay to leave it all out there today!” That was my Sunday . . .

I did next to nothing Saturday. Visited with some family as the Mrs. and I picked up the kids, and then drove back down towards Cincinnati. I made a simple, but effective linguine dinner, had one beer (for added worthless carbs), and took an nice soothing hot bath. Got the kids to bed and I did the same for myself. I better than I had expected and woke a tad (ok, three hours) early - but I quickly scurried back to bed until a more appropriate time.

Grabbed almost everything on the list (as I forgot my protein shake) and made it to Xenia about 40 minutes before the race would begin. I had eaten a small, but decent breakfast during the drive, had my coffee, and had switched to water - all was well so far. And after playing on my phone for a while I made my way to the start/finish area. It didn’t take long before I ran into someone I recognized. I had done that crazy trail run last September - the Broken Toes 27k - and met George, well, here he was again. We chatted for a few minutes before the race began, but he quickly left me in the dust!

The course was rather unique. The first few miles are through calm neighborhoods on streets. We passed a park I had seen from one view all my life, but now I could see it from a different perspective; not bad! A few more twists and turns and some slow, long, gradual inclines (more inclines than I would have thought) and the course turns onto the bike/run/walk path. This paved track goes the length (north/south) of the state of Ohio, and I managed to run only a short bit of it Sunday morning, but it was very scenic and pretty darn fun to run. I met some new people, chatted here and there, but for the most part I stayed focused on my pace.

Something different about this race for me. I didn’t use any of my running apps, I didn’t use the iPod feature on the iPhone, I just ran with the thoughts in my head and those that were shared with me through new friends. I have to admit, going this route had me worried prior, but excited about what I did after. If I felt I was getting off pace, I simply played one of three songs in my head to get me back on track.

I hit the mile 6 mark just over 52 minutes, so I knew I would be in good shape. Shortly after that I met up with another runner (name escapes me) and we talked for just over a mile. As we hit the turning spot I took a short walk break and he continued onward with his pace. Yes, I said walk break. I think I took one about every mile and a half starting around mile 3, usually at the water/gatorade stations. This was my plan to begin with, and it really helped me stay on track. The walk breaks brought the heart rate down a bit, rested the legs a touch, and provided a mental break from keeping pace - and it helped with recovery afterwards too.

One thing I started to notice after the turn around was how many people there were behind me. Some were runners some were walkers, but there were quite a few. I didn’t really look to see just how many people were lined up at the start, but I have a feeling the number was near 1,000 - much larger than I had expected for a race like this one. But there they were, behind ME! I knew my training had gone well, but this truly helped give me a confidence boost in the last 4 - 5 miles. I saw a few people I knew from dailymile, but they looked more focused than I was, so I said hello to them in my head. Sorry if you didn’t hear me!

I started paying attention to the mile markers painted in bright orange on the ground. There they were, both half and full marathon markers, separated by one tenth of a mile. Mile 10 had a smiley face in the zero. I knew I only had a 5k left, or, less than 30 minutes to go! When I saw the turn off of the bike path back onto the streets, I knew I was almost done. Mile 26 marker! That means I only have two tenths of a mile left - barely more than two blocks! I heard footsteps creeping up behind me, but I wasn’t about to let anyone pass me at this point! I dug deep to see what I had left in the tank - not much, but enough to keep three people from reaching the finish line before me. As I approached and then crossed the finish it read 1:57:05 - I couldn’t have been more excited! My goals were to finish, finish without injury, under two hours, and as close to 1:55:00 as possible. I had met my goals!

I caught up with George after, he posted a 1:31:00! The fella I ran with around the turn came in about two minutes before me. I wanted to stick around to cheer on other dailymilers, but I also had another 13 to deal with - my oldest son’s 13th birthday party! What a morning, what a race, what an end to some great training!

So I picked up my best half marathon time by more than eight minutes, got another shiny medal, and another race shirt. I had given just about all I had to give and left it on the course. I was happy and proud of my accomplishment. I am hoping to do this run again next year as it was not just a race to get something from, but it was a great course packed with some great people. If you’re looking for an early spring race (half or full), you should come to Ohio and join the Ohio River Road Runners for this annual race. It’s worth the time, money and effort for sure!

Race Week Excitement & Issues

I am only a few days away from my first race of 2011! With that comes the anticipation, excitement and a tad bit of anxiety. I keep running through my thick skull all kinds of things; pacing, packing, breathing, packet pick up, proper diet, and even a bit of rest. I really do enjoy it though.

However, there is a dark side to this week, one which I am battling even as I type. You see, this past weekend I managed to drop a shampoo bottle squarely on the top of my left foot. It didn’t seem like much of an issue Sunday, but as I went for my Monday run, I could feel pressure and pain. I did the usual, try ibuprofen and move on. It helped subside the stinging pain, but the dull throb was still present. Tuesday was about the same, mild pain for most of the day with sharp twinges here and there. Today, the sharp twinges aren’t as bad, but I still don’t feel like pressing my luck with a short run. I’m not upset with this as I’ve already surpassed my March goal by almost 19 miles, but it’s race week and I wanted to get in another 5 - 6 mile run before Sunday. That doesn’t look like it is going to happen, but I’m hopeful that Friday I will feel much better.

So what about this race? Well, it’s the Ohio River Road Runner’s marathon & half marathon. This is the oldest marathon in Ohio and takes place in Xenia. While I would have liked to have done the full 26.2, I decided it best to only take on the half this time around. 13.1 seems to be my favorite distance, followed closely by the 10k, and this is a pretty flat course out and back. My goal, foot permitting, is to get below 2 hours. But perhaps I should back up first. Goals for this race: finish, finish without injury, finish in less than 2 hours, finish as close to 1:50:00 as possible. Weather and temperature are sure to have an impact, but based on last year’s Flying Pig half, I hope that the elusive sub-two hour time will be more than achievable.

What else? Not sure. I hope to have a race report up within a couple days of the race, so keep your eyes open for that. In the mean time, as part of my race week rest, I am taking my wonderful training partner and wife to a hockey game Friday night between our Chicago Blackhawks and the Columbus Blue Jackets, rest in one of it’s finest forms!

Stress: Another Reason to Run

Without a doubt, one of the greatest advantages I have found to my running is stress relief. I’m sure there are a plethora of studies to show how this is true, but let me just tell you from experience what running, or exercise in general, does for me.

It’s no surprise that the world seems to be in a continuously growing state of chaos. Earthquakes in New Zealand, Japan, and just today, Myanmar have created unprecedented disruption of human life in recent weeks. STRESS. Family life is another chaos creator, and my family has it’s share of that too. STRESS. Work can often lead to even more chaos. STRESS. Relationships with friends and extended family members only adds to the already mounting level of chaos. STRESS. Can you see a pattern? Nearly everything we encounter can lead to high levels of chaos and stress, and, without some kind of mechanism in place all of that stress can lead to high blood pressure, heart problems, and depression. Again, I’m sure there are plenty of studies to show this is true, but I’m not even going to start down that path.

How do I deal with it? Exercise. More specifically, I run. Whether you get out three times a week for a total of nine miles or you go out five to six times a week for 50 or more miles, the balance running can restore to your daily life is amazing. As I type this my blood pressure is starting to cool down after some strange interactions that have taken place, but I know that my exercise has already helped me cope with this elevated level of stress. When I run I hardly think about anything except what is in front of me. If I do have a complex thought, the time I spend running allows me to process all of the information, and from different angles - ultimately helping to reduce the impact of stress in my life. And I sometimes use that stress to my advantage . . .

It takes a lot to get me excited to the point of having elevated blood pressure, but this morning found me at that point. I tried to rationalize what had taken place, but it wasn’t helping. Talking with my wife about it only seemed to crystalize the thoughts I had swirling through my tiny little skull. What would really help would be a nice 3-4 mile run, even in the chilly 35 degree gloominess. I would be using my elevated heart rate for a good reason, negating the negative effects of the current stress and turning it into a much more positive experience. That time on the road or trail would also allow me more time to process and most likely come to a better conclusion about the stress monger.

I like having normal to slightly low blood pressure because of my exercise. I like that my exercise helps me process even the toughest circumstances and situations. I like being able to take an hour or less of my day to ensure my future health. And, I like being able to clear that bad stress from within and without at the same time.

How are you dealing with stress? Don’t run? Start walking a few times a week, even 20 - 30 minutes a day will help you too deal with all the stress creators in your life.

Short Term Plan

I am now two weeks and four days away from my first race for 2011. With this in mind I have to take a good look at my upcoming runs and the short term plan. I will hit my longest run this week at 13 miles, and cut back over the next two weeks on the long runs. My current goal for the Ohio River Road Runners half marathon is anything under 2 hours, but I’d really like to get it as close to 1:55:00 as possible.

So, what have I been doing to try to drop nearly ten minutes from my last half? Speed work. I used to just go out and get the miles, never really paying any attention to little things like speed workouts, intervals or fartleks, or anything else for that matter. Now, instead of just running, I set immediate goals for each run. Today, for example: I wanted between 3 - 4 miles of relatively up tempo running. I started with a 30 second walk on the treadmill, and over the next minute gradually increased the speed until I hit the 7:30/mile pace. I kept that up for about 3 minutes before backing down to a more comfortable 8:30 pace. Hit the first mile right around 8:05 - which is pretty fast for someone like myself (age does not make one better like a fine wine, and that’s for sure!). I pretty much kept this up over the course of the 3.1 miles and added short walk breaks between each mile. I have been using a similar concept on medium runs, but the speed bursts are limited to one minute (again, age is a limiting factor, but I do push myself). These speed bursts seem to have helped me, especially in the shorter runs, but also in the longer runs. I am confident that this work, along with the general aerobic runs will help push me below that, until now, elusive sub-two hour half marathon.

The other thing I think that has truly helped is my change in form. Last year’s Flying Pig half was good until I hit mile 12. I had the same issue there as I did at mile 19 in Chicago - my hips started to get incredibly tight. The main part of the problem was my running form, I was heal striking most of the run and crossing my feet. In Chicago I didn’t have the crossing problem until later in the race, and I wasn’t heel striking nearly as bad. During the Pig last year I actually had scrape marks on the insides of both ankles from crossing center. My shoes were rubbing the bones as they would cross, and it hurt! This caused some hip alignment issues, and the pain and tightness that ensued. Since Chicago I have focused on my form. I think it is safe to say I am no longer a heel striker (as I now run mid to fore foot), and I no longer have the crossing center issues. Shorter stride length and faster cadence have also helped me drop some time.

I have only missed one run so far this month, which for me is amazing! I still have two full weeks of training until the race, and I hope to make the most of each mile. I know I have been training better than I have in the past, and I know it will pay off come April 3rd.

When to Say, "When?"

Over the past couple days I haven’t been feeling so great. However, I know that in less than four weeks I will be pushing myself for a new PR at the half marathon distance - therefore, I cannot miss any of my scheduled runs. So I run.

Yesterday I was feeling more than a little sluggish. Had trouble breathing, legs felt like a ton of bricks (or anything else for that matter), and I had intermittent low-grade fevers; not exactly the ideal body conditions for running. I set out anyway. It was not a pretty sight as I barely managed to keep the 4.4 mile run at a 10:00/mile pace. But I finished.

Today was slightly better, but not by much. The schedule called for 6 miles. After I dropped 2 & 3 at school I headed to the walking path, a nice mile and a third loop. Checked the clock before exiting the truck, hit start on the RunKeeper, and started the trek. My breathing wasn’t much better than yesterday, but my legs felt pretty good. I just wanted to keep it around a 9:30 pace - nothing to strenuous. As I hit the part of the path where I knew I should be at about mile 1 I heard nothing from the RunKeeper wench - a quick check and the time was spinning, but the mileage never started. 30 second walk break, reset the GPS, and off I went. After about a quarter mile my phone (which also has the RunKeeper app) rang. So, no GPS again. I talked to my wonderful wife for a few minutes as I ran and kept plodding along. As I rounded the path the again I could tell I was starting to fall back on the pace. I neared the 3 mile mark and knew I would not be able to go all 6. I finished my 6 mile run without the last 2 miles. 4.01 miles in 37:30.

A check of the clock once back in the truck and I knew I would not have been able to keep it up another mile or two.

As I took my epsom salt bath I wondered, “Is it crazy that I run even when I’m sick? Is it really good for me to do that?” I don’t have answers, but I do know that I cannot afford to miss any runs over the next three weeks. Tomorrow I rest for the day after I run 12 miles. I am hopeful that whatever this crud is will be gone by Thursday, but even if it isn’t I will be out there, churning out the mileage and increasing my endurance factor. Stubborn? Yes. And I’m not sure when to say, “when?”

Those Shoes!

Well, I’ve been sporting the Vibram Five Fingers for just over a month, and between the two pairs I have I’ve put about 23 miles in them - my feet are getting used to them quite well. The one thing that never ceases to amaze me is how other people perceive them. Last night we went to an annual Mardi Gras party, and my feet were the object of attention most of the night. “Nice socks!” “What’s that on your feet?” “You actually run in those?” were the most asked questions.

I think I repeated myself at least five times on the answers to those and many other questions. Since I decided to look into the minimalist running about two years ago I have done much research, read many an article and blog post, and finally came to a conclusion about it. That said, I find myself often answering questions about my latest version of footwear. Last night was a prime example.

I am, by no means, an expert on this subject, I just happen to read a lot about it and retain most of what I have read. So, when people ask (whether runners or not), I feel compelled to answer as many questions as I can. If I can’t answer them I point them to a variety of sources on the subject. In my own experience I can say that I have found the benefits far outweigh any of the cons. I have noticed an increase in speed, a noticeable lack of knee pain, and a shorter recovery time after runs. Yet, when I give the description to others about such benefits they seem amused and taken aback by said benefits. It’s almost as if I’m lying about it (by the looks on their faces).

I’m not attributing all of these benefits solely to the shoes, but I do believe much of what I am experiencing is due to the change in running form, stride length, and stride rate (cadence) due to the change in shoes. Add that to the amount of good training I have had thus far this year, and I am seeing positive results beyond what I could have imagined.

The VFF’s are not the only minimalist shoe out there today. There are many other good alternatives, and some are sport specific. But for me, these shoes have provided a means by which I can train better, farther, longer, and with less problems. Yes, they do look strange at first, but you get used to that. However, I’m still not used to all the questions that go along with wearing them in public!

Hitting a Stride (sort of)

I think I’ve finally hit my stride for the season.

The past three weeks have been great for me in the running sector of my life. With weekly distances of 19, 20, and 28 miles, I can clearly see that this year is far better than last year for sure. At this point last year I had only managed a paltry 55 miles. I have far exceeded that mark this year with 110 miles logged so far - and I’m only one week into March!

Why the change? Two things come to mind: 1) no injuries so far. Last year I managed a couple of early season injuries that kept my mileage down. 2) determination to have a better year overall. One of the motivators for me is that I have already registered for two races, both within the next eight weeks. The first race, the Ohio River Road Runners’ Club is holding their 44th annual marathon and half marathon. Unfortunately I will not be participating in the full 26.2, but fortunately I will be attempting to set a new personal record in the half marathon. With only four weeks left before the race I am determined to drop at least 6 minutes from last year’s Flying Pig half and come in under 2 hours. My goal is to finish somewhere between 1:55:00 and 1:57:00. If I can hit that hour fifty five mark that will drop 10 minutes from my previous best - which is quite a large amount of time to drop over 13.1 miles, but I am confident that I can push myself to do at least that.

Another thing that is pushing me is my family. I have a great immediate family of a wife and four wonderful children. My wife is training for her first half marathon (Flying Pig) coming in eight weeks, which I will be running along side her the entire route. My oldest son wants to complete his first 10k the day before that, and I will be running at his side for those 6.2 miles as well. The girls are always cheering me on, and when I came home today from 10.2 miles, the youngest was excited to see me and giving me hugs - an awesome feeling when you’re worn out! And then there is the reason why this blog exists at all, Noah.

He never ceases to amaze me. Autism is a strange thing. Some days are better than others, and this past week has been an eventful one here at the homestead. I’m learning more everyday, but I know I may never fully understand the spectrum. To those of you who know someone with autism, regardless of where they are on the spectrum, I know you understand. Some days are better, much, much better than others, but know that you are not alone in your struggles. My family’s dealing with autism is much like my running; some days go really well, with very few trials. But some days are brutal and trash you from top to bottom. My running, just like my son’s autism, is not a destination, but a continuous journey.

New Shoes Update

I have become a bit of a running shoe junkie. Or, I have a bit of a running shoe fetish as one friend put it. Either way, I like my shoes. I ordered a pair of Vibram Five Fingers and started running in them last week. The first two runs were on a treadmill, but I was thoroughly impressed with them from the start. I couldn’t help myself, and I ordered a second pair (different style). These two, along with my Adidas Attunes are going to bear the bulk of my running for this year.

Here’s the plan (in theory at least): VFF Bikilas will bear the brunt of my short mileage runs (2 - 4 miles), the VFF TrekSports will carry me through intermediate runs (5 - 8 miles), and the Adidas will get me through the longer runs (8+). I should be able to get at least 400 miles in each of the VFF’s and at least 350 from the Adidas, which, in theory, should get me well beyond my 2011 goal of 900 miles. Let’s see how this experiment ends in December.

As far as the VFF’s are concerned, they have so far gotten me through 13 miles over 4 runs. Three of those runs were in the TrekSports and the other, obviously, was in the Bikilas. It’s weird getting your feet into them at first, but after a couple days that weirdness was gone. Having stuff between the toes was my biggest concern, but that concern has all but waned. I have toe socks for them, but I have only worn them with the Bikilas since they seem to have a bit less cushion.

What have these new shoes done for me? Well, since changing my running form and gait I have noticed a dramatic decrease in my times. Last year my best 10k pace was around an 8:54/mile, and that was at the peak of my training. I haven’t gotten too many runs in this year, but my times are almost the same as that 10k PR. Example: yesterday’s run was about 4 miles and my average pace was 8:17/mile, and the first mile (usually my worst) was a 7:55! The shoes have caused me to take shorter, faster strides using less energy. In short, I have become a more efficient runner. Can I attribute this entirely to the shoes? No. I have been working on my forefoot form since last fall, and the strides since this beginning of the year. However, with the Vibrams one pretty much has to run mid to forefoot, so the shoes have help encourage a better, more natural running style.

Happy? Why, yes I am! Using less energy to run faster is a great thing, and something I hope will push me to best that 10k PR this year as well as getting that sub 2 hour half marathon time.

New Shoes - New Style

So, after drooling over the Vibram Five Fingers for well over a year I finally broke down - curiosity got the best of me. But even after deciding to actually buy a pair I still had the decision to make as to which pair I would actually go for. Based on what I plan to use them for (i.e. runs 7 miles and under, trails, and daily walking) I opted for the TrekSport.

They came via UPS yesterday just before I had to leave for work, and I put them on.

I'm on my feet pretty much all day at work, so I thought it would be a good test ground to see how my feet felt, how the shoes reacted to different surfaces, and how it would affect my gait. I believe I had them on for at least 4.5 hours and covered outside terrain (to include snow and ice), concrete, tile floors, and carpet. After only a few minutes the shoes felt like a natural extension of my own feet. When I did put my regular shoes on it felt weird to have all the extra cushion, and I couldn't wait to put the VFF's back on.

Today I plan on getting some run time in them. It's currently 15 degrees with a wind chill of around 10, so that takes the outdoors run out of the question. Fortunately for me my parents don't live too far away and they have a treadmill in their basement - premium conditions for something new like this. While I have no preconceived notions about how this will go, I do understand that I need to take this slowly; that is to say, I won't be doing 5 - 7 miles in these from the start. I will probably only get in about 1.5 - 2 miles in today, and gradually build in the distance arena. Changing foot strike, gait, and lack of padding in the shoe will cause all kinds of things to happen, and I don't need any injuries along the way. That said, slow and steady is the course I have chosen.

Finding the Routine Again

Well, it has been about seven weeks since my wonderful wife did her last run, but she decided to hit the snow covered paths with me this morning. After having a nice breakfast, listening to some good instruction (life, theology, philosophy), and quick kitchen clean up, we embarked on a short run.

The Flying Pig Marathon/Half Marathon is now 14 weeks away. Our official training for the half doesn’t begin for another week, but I think it’s a good thing to get out a bit early as opposed to a bit late - things went slow this morning, but things went well! Using the Galloway Run/Walk we used a nice 2:1 ratio and ran at her pace. It was a beautiful morning to get out there with the temperature around 40 degrees, so in spite of snow covered sidewalks and roads, we ran.

We have a long way to go, but I am confident that we will be able to finish her first half marathon with an average pace of 10:45/mile. A haughty goal, but one I do believe that she will be able to achieve.

As a side note, I just want to send out a big thank you to a certain person who graciously gave me a gift the other day. What I do at work I do not consider to be too far above and beyond what a normal person in my position does, but every now and then someone notices. This certain person gave me a gift card to Ronker’s Running Spot, a well thought gift and one that will come in handy too soon as I will be looking for a pair of minimalist shoes - and that will be just the place I go first. So, to you who gave such a wonderful gift, “Thank You Very, Very Much!”

2011

So here we are, another year in the books, another year just getting under way. Looking back at 2010 I was slightly disappointed with my own performance, but some it had to do with injuries early. Hamstring, gout, and ankle kept the early months down to nearly nothing. I hope this year will be better - it has been so far! My goal last year was 700 miles, but alas, I barley got over 615 miles. Wanting to up the ante this year, but I have to stick to the plan.

2011’s goal? 900 miles.

Here’s how I plan to accomplish all those miles: Flying Pig Half Marathon, Flying Pig 5 & 10k with my wonderful wife and kids, Bethel 10k, Air Force Marathon & 5k, Cincinnati Half Marathon, and a few smaller races here and there. While the races do not add up to much, the training involved will add up quickly. I am sure that I will also be running with the girls soccer team again this summer at least once a week, helping with my wife’s training, and getting out with my oldest as he begins his own training.

900 miles seems like a lot, but I have already planned most of the runs (on paper anyway) and the total is above 1,000. That total does not include any of the small races I will start looking for next month. I am hopeful that I will not only meet my goal this year, but exceed that goal.

Looking to do some changes in foot ware as well this year. Hoping to get my feet into either a pair of Vibram Five Fingers or the new Merrell Barefoot series shoes. Less shoe, less weight, more ability to strengthen calves, feet and ankles on shorter runs. Not familiar with either shoe? Check both of them out online.

If you see me running, hang out the window and cheer a bit - I might need a pick up! Or, you could always get out there and run with me!