Hi All,
My last blog before the big race. I wanted to take a moment to catch people up.
First and foremost has been my goal to raise money for The Children’s Trust (http://www.thechildrenstrust.org.uk/). Without the Trust, I wouldn't be running the London Marathon. The Trust also provides families with an incredible amount of support and children with brain injuries & disabilities with the care they need to recover. I mentioned in my previous email and many of you may already know this about me but when I was eight years old I suffered a traumatic brain injury. Initially my physicians and therapist put a lot of limitations on what they thought I would or would not be able to do. Everything from speech problems, recovery of short term memory loss, behavoural issues, learning capabilities and motor skills.
With a lot of help, I corrected most of the speech problems...I'm still told ocassionally (by my wife) that I mumble but it has come a long ways. I now work for a company where presenting to clients has become an important part of my role. I bet my speech therapist would be proud.
It is hard to explain how bad my short term memory loss was but I had episodes in school where a half hour to hour long chunks of my day would disappear like they never happened. To me, it seemed as if time had fast forwarded. I spent a lot of time at the The Children's Hospital in Tulsa working with different doctors trying to peice it all back together.
The behavoural issues were a result of emotional highs and lows. I don't know how to explain it in technical terms but essentially moods swings. Seems funny to say and I probably still get accused of it now. The truth is the emotional imbalance was a serious problem and even as my wife or friends may on the occasion joke about it - I have learned to cope with it. Much like the rest of my recovery, it was in large part a result of over a year with visits to The Children's Hospital seeing a pyscologist and trips to the neurologist.
To help with motor skills, I went frequently to a physical therapist. I think those were my favorite visits, we were always doing something fun. By having those resources available to me, I was able to play sports and do lot of other things throughout my childhood, college years and even now that I may have not been able to do otherwise.
It was also decided for me to be entered into an Improvised Education Plan or IEP. I continued on this program until I started seventh grade. I went on to have a very normal high school and college experiences but getting there required a lot of help and support from a lot of people.
Maybe you can see a recurring theme in my story. Lots of kids and their families need help, just like I did. I am very privileged to be where I am in life and owe thanks to so many for the opportunities I've been afforded.
So please, help me and show your support by making a donation to the The Children's Trust in my name. http://uk.virginmoneygiving.com/runflickrun No donations are too small.
Thanks to many of you, I've already raised 749 GBP.
On to running.
Since I first started running with goal of a marathon in mind, I've run 731 miles. I've run 404 miles just since the beginning of the year.
I've learned a ton and broken down a lot of mental and physical barriers. I've been amazed at the progress from day one to now. In the beginning, I had a hard time conceptualizing how difficult it would be to complete a marathon much less setting a goal for finishing in under 4hrs.
Tomorrow all that hard work and effort will finally pay off. I will start the race as 1 out of 37,000 people leading out of the corrals from Greenwich Park; however, as I run past Buckingham Palace and through the finish I will join a very small group people. Sources vary on this but it seems consistent that far less than 1% of the world's population have completed a marathon, roughly .1%. That is exciting and truly reinforces my belief that we are all more capable than we lead ourselves to believe.
Thanks for all the well-wishes and support. Jeremiah.
Saturday, April 16, 2011
Monday, April 11, 2011
Day 46 - Only 42 Days Left Until the London Marathon
Big big big big day. 24.71 miles. I've never run that far before.
To assist me along the way, I have Casey running the first 10 miles with me. When you consider that he's only run 5.5 miles as his distance PR, that is a pretty good stretch to hit 10 miles.
I set my alarm a couple of hours before we were supposed to start running. I roll over, open a Clif Bar, eat it and go back to sleep. It seems to work pretty well and allows me to get some food in my system before I set out on those longer runs.
An hour later, I get up for good this time. I have enought time to change, put on a large about of anti-chafing cream, get an adjustment and stretch from my brother (perk of having a chiropractic student in the family) and wake up fully.
Today's run was around Forest Park. Forest Park is a big park in an older money part of town. In addition to just being nice, it is also a new route for me. I never under estimate how nice a "new" run or route can be. I'm reminded of this occasionly and then go weeks where I don't run the same route twice. Makes a huge difference in your mental perception of the run. Overall they seem to go by very slow if there isn't something new to look at.
When we started walking out to the car, I realised just how cold it was outside. It was cool the day before, but today is was especially cold. Casey luckily had a long sleeve shirt that I was able wear. I was stocked up on Gu and water, no more excuses. It was time to go.
Even with the long sleeves, it was still freezing outside. The first part of the run was a little uncomfortable as my fingers stiffened up in the cold air and started to sting. I knew that was going to be the least of worries or uncomforts for the day, so I tuned it out mostly and just kept a conversation going with Casey. This worked but was a few short miles later that mother nature started calling. We were only 3-4 miles in at that point but I still had confidence that I could make it to the end. It slowly got more and more unconfortable but I was still convinced I could hold it. I've mentioned it before, but I'm not big on of stopping unless it is absolutely necessary. We passed up mile 5 and then hit 5.5.
Now every step was a new personal record for Casey. We joked every few second "record...record......record, record, yep another record. For a little bit there I had forgotten that I need to go to the restroom. Not wanting to stop wasn't my only reason for continuing on in discomfort, the park was packed with people and there wasn't anywhere convenient to go. Around 6 miles, I could actually tell it was affecting my running. Then out of nowhere, I saw my prayer of porter potty answered.
They were all the way across a Rugby pitch and a parking lot. I gave Casey a quick glance like keep going - I'll catch you. I sprinted to the Port-a-John of answered prayer, did my business (number 1 if you were curious) and headed back quickly to our route. By now, Casey was completely out of site. I wasn't gone that long so I was surprised at how quickly he disappeared. We had been running a slightly slower pace, so I used the extra bit of energy to pick up the pace several notches. It took me almost a mile but I finally caught him. I was feeling pretty good at this point.
Record, record, another record. We continued on with this game all the way through to 11 miles. Remember, he set out originally to just run 10. I was proud of him for sticking it out and made my first 11 miles fly by. I was a little bummed when he headed off to the car. I think because I knew I still had over 13miles to go.
Basically, we were doing these big laps around Forest Park which are around 5.5 miles. I was starting to feel the first signs of fatigue at this stage but no real soreness or cramping. I moved along quickly through miles 12, 13, 14, 15, 16, and 17 finally hit my first wall around 18 miles. I noticed a small hill at about 4 miles into the loop was getting much more difficult with each lap. I started zig zagging the hill (it works) just to get up it. I remember the hill well because of the T-Rex statue at the top of it. I started calling in T-REX Hill, made me feel better about the fact that it really wasn't that big but sounded hairy. After T-REX hill, I started the miles count-down. Only 6 more, only 5 more...They it turned into "please make it stop...only 4 more miles to go"
With three miles remaining (~22 miles) I was really cramping up and a ton of lactic acid was building up. From there on out, it was a matter of convincing one leg to step out in front of the other. I tried taking in more water and another Gu but the pain was relentless. I reached an uphill section and was ready for my body to revolt at the sheer thought of it. So close, just a little further, come on just a little more, I've got this - those were the types of thoughts running through my head. With every step, the pain intensified and so did my determination. At 24 miles, for the first time in all of my months of training, I finally felt like I had what it takes to cover the distance. Something clicked that told me no matter how much more intense the burn or pain, I had the will to finish. I'm doing a poor job of explaining it, but it was an incredible feeling.
Incredible feeling or not, I hadn't miraculously tuned out what was taking place physically. I went from just 2 more miles to just one more light post, to that trash can, to the edge of the parking lot, 100 yds ahead to the street crossing, 50 yds to the Missouri History Museum, 25 yds to the water fountain, 20yds, 15yds, 10yds, 5yds and there. I did it.
My time was nothing close to spectacular but I learned something important about myself today.
Stats: 24.71 miles - 3:53:12 time - 9:26 pace
Elise was just around the corner and came to get me. I was cramping and legs in state of complete exhaustion but all the while grinning on the inside at the accomplishment. I hadn't mentioned before but I did this run just before a flight to the UK. Some chocolate milk, ibuprofen and a cold shower was just the key to getting ready for 11 hours of flight time that evening. The compression socks also help. No joke, a combination of those things and I actually had an enjoyable flight. Two weeks unitl my next big distance challenge (26 miles).
~RunFlickRun~
To assist me along the way, I have Casey running the first 10 miles with me. When you consider that he's only run 5.5 miles as his distance PR, that is a pretty good stretch to hit 10 miles.
I set my alarm a couple of hours before we were supposed to start running. I roll over, open a Clif Bar, eat it and go back to sleep. It seems to work pretty well and allows me to get some food in my system before I set out on those longer runs.
An hour later, I get up for good this time. I have enought time to change, put on a large about of anti-chafing cream, get an adjustment and stretch from my brother (perk of having a chiropractic student in the family) and wake up fully.
Today's run was around Forest Park. Forest Park is a big park in an older money part of town. In addition to just being nice, it is also a new route for me. I never under estimate how nice a "new" run or route can be. I'm reminded of this occasionly and then go weeks where I don't run the same route twice. Makes a huge difference in your mental perception of the run. Overall they seem to go by very slow if there isn't something new to look at.
When we started walking out to the car, I realised just how cold it was outside. It was cool the day before, but today is was especially cold. Casey luckily had a long sleeve shirt that I was able wear. I was stocked up on Gu and water, no more excuses. It was time to go.
Even with the long sleeves, it was still freezing outside. The first part of the run was a little uncomfortable as my fingers stiffened up in the cold air and started to sting. I knew that was going to be the least of worries or uncomforts for the day, so I tuned it out mostly and just kept a conversation going with Casey. This worked but was a few short miles later that mother nature started calling. We were only 3-4 miles in at that point but I still had confidence that I could make it to the end. It slowly got more and more unconfortable but I was still convinced I could hold it. I've mentioned it before, but I'm not big on of stopping unless it is absolutely necessary. We passed up mile 5 and then hit 5.5.
Now every step was a new personal record for Casey. We joked every few second "record...record......record, record, yep another record. For a little bit there I had forgotten that I need to go to the restroom. Not wanting to stop wasn't my only reason for continuing on in discomfort, the park was packed with people and there wasn't anywhere convenient to go. Around 6 miles, I could actually tell it was affecting my running. Then out of nowhere, I saw my prayer of porter potty answered.
They were all the way across a Rugby pitch and a parking lot. I gave Casey a quick glance like keep going - I'll catch you. I sprinted to the Port-a-John of answered prayer, did my business (number 1 if you were curious) and headed back quickly to our route. By now, Casey was completely out of site. I wasn't gone that long so I was surprised at how quickly he disappeared. We had been running a slightly slower pace, so I used the extra bit of energy to pick up the pace several notches. It took me almost a mile but I finally caught him. I was feeling pretty good at this point.
Record, record, another record. We continued on with this game all the way through to 11 miles. Remember, he set out originally to just run 10. I was proud of him for sticking it out and made my first 11 miles fly by. I was a little bummed when he headed off to the car. I think because I knew I still had over 13miles to go.
Basically, we were doing these big laps around Forest Park which are around 5.5 miles. I was starting to feel the first signs of fatigue at this stage but no real soreness or cramping. I moved along quickly through miles 12, 13, 14, 15, 16, and 17 finally hit my first wall around 18 miles. I noticed a small hill at about 4 miles into the loop was getting much more difficult with each lap. I started zig zagging the hill (it works) just to get up it. I remember the hill well because of the T-Rex statue at the top of it. I started calling in T-REX Hill, made me feel better about the fact that it really wasn't that big but sounded hairy. After T-REX hill, I started the miles count-down. Only 6 more, only 5 more...They it turned into "please make it stop...only 4 more miles to go"
With three miles remaining (~22 miles) I was really cramping up and a ton of lactic acid was building up. From there on out, it was a matter of convincing one leg to step out in front of the other. I tried taking in more water and another Gu but the pain was relentless. I reached an uphill section and was ready for my body to revolt at the sheer thought of it. So close, just a little further, come on just a little more, I've got this - those were the types of thoughts running through my head. With every step, the pain intensified and so did my determination. At 24 miles, for the first time in all of my months of training, I finally felt like I had what it takes to cover the distance. Something clicked that told me no matter how much more intense the burn or pain, I had the will to finish. I'm doing a poor job of explaining it, but it was an incredible feeling.
Incredible feeling or not, I hadn't miraculously tuned out what was taking place physically. I went from just 2 more miles to just one more light post, to that trash can, to the edge of the parking lot, 100 yds ahead to the street crossing, 50 yds to the Missouri History Museum, 25 yds to the water fountain, 20yds, 15yds, 10yds, 5yds and there. I did it.
My time was nothing close to spectacular but I learned something important about myself today.
Stats: 24.71 miles - 3:53:12 time - 9:26 pace
Elise was just around the corner and came to get me. I was cramping and legs in state of complete exhaustion but all the while grinning on the inside at the accomplishment. I hadn't mentioned before but I did this run just before a flight to the UK. Some chocolate milk, ibuprofen and a cold shower was just the key to getting ready for 11 hours of flight time that evening. The compression socks also help. No joke, a combination of those things and I actually had an enjoyable flight. Two weeks unitl my next big distance challenge (26 miles).
~RunFlickRun~
Day 45 - Only 43 Days Left Until the London Marathon
Hi,
In St. Louis today. We have a quick three mile run to knock out before the big one tomorrow.
The goal for today's run was just nice and easy, saving energy for tomorrow's big one. I haven't been nervous about tomorrow until now. I guess my body is having flashbacks to a couple of week's ago and the 22 mile run that took me to my outer limits.
I imagine my body is asking questions like:
"What the hell is wrong with you?"
"I'm not stellar at math but isn't 24.5 a lot more than 22?"
"Why?"
"Do I have to?
Mentally, I'm battling these pre run notions of how terribly grueling these long runs are. The distance before gets easy but the point of real gains is sheer torture. Reality is it isn't the worst thing ever and is over relatively quick, only 4 hours.
Some stats from today:
3.31 miles - 28:42 time - 8:42 pace
I enjoyed running with Casey, made the run go by really quick. Good encouragement for tomorrow....especially with all the negativity brewing.
~RunFlickRun~
In St. Louis today. We have a quick three mile run to knock out before the big one tomorrow.
The goal for today's run was just nice and easy, saving energy for tomorrow's big one. I haven't been nervous about tomorrow until now. I guess my body is having flashbacks to a couple of week's ago and the 22 mile run that took me to my outer limits.
I imagine my body is asking questions like:
"What the hell is wrong with you?"
"I'm not stellar at math but isn't 24.5 a lot more than 22?"
"Why?"
"Do I have to?
Mentally, I'm battling these pre run notions of how terribly grueling these long runs are. The distance before gets easy but the point of real gains is sheer torture. Reality is it isn't the worst thing ever and is over relatively quick, only 4 hours.
Some stats from today:
3.31 miles - 28:42 time - 8:42 pace
I enjoyed running with Casey, made the run go by really quick. Good encouragement for tomorrow....especially with all the negativity brewing.
~RunFlickRun~
Day 44 - Only 44 Days Left Until the London Marathon
Hi,
Yesterday's 11 miler was motivating. I really feel like I have a chance at making my goal time of 3'40". Still a long ways to considering I will need to keep up a pace not much slower than that for an the entire race.
It has me thinking about strategy and how I want to tackle the twenty sixer in just over a month from now.
Do I go slow for 18-20 and put on the speed on the last 6-8? Do I try to keep a steady pace throughout and hope I don't run out of gas at the end? Maybe one or two miles fast and one or two miles slow? The fact is, I really don't know much at all still about strategy, pre-race, race and post race nutrition, etc.
Time hasn't been on my side lately, so the likelihood I research anytime soon is pretty low. I will make some time for it eventually just know it won't be until closer to the race.
I'm looking forward to this weekend as I am going with Elise to St. Louis to see my brother and his wife. Casey is going to run with me this weekend. Well, run with me as much as he can. He's a pretty athletic person all-round but hasn't run much more than 6 miles. On Sunday, I have 24.5 miles to run. His plan is to run with me as long as he can and then I'll finish the rest solo. We'll see.
~RunFlickRun~
Yesterday's 11 miler was motivating. I really feel like I have a chance at making my goal time of 3'40". Still a long ways to considering I will need to keep up a pace not much slower than that for an the entire race.
It has me thinking about strategy and how I want to tackle the twenty sixer in just over a month from now.
Do I go slow for 18-20 and put on the speed on the last 6-8? Do I try to keep a steady pace throughout and hope I don't run out of gas at the end? Maybe one or two miles fast and one or two miles slow? The fact is, I really don't know much at all still about strategy, pre-race, race and post race nutrition, etc.
Time hasn't been on my side lately, so the likelihood I research anytime soon is pretty low. I will make some time for it eventually just know it won't be until closer to the race.
I'm looking forward to this weekend as I am going with Elise to St. Louis to see my brother and his wife. Casey is going to run with me this weekend. Well, run with me as much as he can. He's a pretty athletic person all-round but hasn't run much more than 6 miles. On Sunday, I have 24.5 miles to run. His plan is to run with me as long as he can and then I'll finish the rest solo. We'll see.
~RunFlickRun~
Wednesday, April 6, 2011
Day 43 - Only 45 Days Left Until the London Marathon
Hi,
I feel great today. The extra day of rest was a brilliant idea.
This morning I got another session of stretching in this morning. I wish I could make time for this every morning. It gets blood circulating throughout your body and really wakes you up. I felt completely refreshed.
Tonight I met my trainer. His name is Rueben. He is a professional body builder, about my height, latin ethnicity, not overly big but you can tell he's all muscle. He seems like a real no BS kinda of guy and I can appreciate that. The appointment tonight was mostly to get measurements taken and discuss goals, eating, etc.
He is confident that he can get me down eight pounds before the marathon. I guess we'll see. I've platueaed on any type of weightloss now for more than a month. Not gaining or losing, staying flat around 180 lbs. His scale said 183, must be the food and water I've had during the day because there is no way I gained 3 lbs since this morning.
After the consultation, I headed to the Gold's Cardio Theatre and jumped right into my 11 mile run with a mid seven pace. My legs were feeling spectacular so why not go for it. I was surprised after 4 miles that I was able to keep the pace. Transporter 3 was playing in the theatre and kept my focus off of the dials on the treadmill. Before I knew it, I was at 7 miles. I had to bring the speed down on the treadmill but couldn't help but think about getting a time in the sevens for my 11 mile run. With only four miles to go, I very carefully adjusted the speed up and down trying to maintain an overall average in the sevens. At 9.5 miles, I was starting to fatigue and had to drop the speed way down. I let myself recover for the next .75 miles and then cranked the speed up into a high six minute pace staying there through the finish. Although a treadmill run, I was really proud of this run.
Fastest time for any run over 10miles.
Stats: 11 miles - 1:27:53 time - 7:58 pace
Looking for to a distance PR this weekend in St. Louis. Dragging my brother along for as far as he can run.
~RunFlickRun~
I feel great today. The extra day of rest was a brilliant idea.
This morning I got another session of stretching in this morning. I wish I could make time for this every morning. It gets blood circulating throughout your body and really wakes you up. I felt completely refreshed.
Tonight I met my trainer. His name is Rueben. He is a professional body builder, about my height, latin ethnicity, not overly big but you can tell he's all muscle. He seems like a real no BS kinda of guy and I can appreciate that. The appointment tonight was mostly to get measurements taken and discuss goals, eating, etc.
He is confident that he can get me down eight pounds before the marathon. I guess we'll see. I've platueaed on any type of weightloss now for more than a month. Not gaining or losing, staying flat around 180 lbs. His scale said 183, must be the food and water I've had during the day because there is no way I gained 3 lbs since this morning.
After the consultation, I headed to the Gold's Cardio Theatre and jumped right into my 11 mile run with a mid seven pace. My legs were feeling spectacular so why not go for it. I was surprised after 4 miles that I was able to keep the pace. Transporter 3 was playing in the theatre and kept my focus off of the dials on the treadmill. Before I knew it, I was at 7 miles. I had to bring the speed down on the treadmill but couldn't help but think about getting a time in the sevens for my 11 mile run. With only four miles to go, I very carefully adjusted the speed up and down trying to maintain an overall average in the sevens. At 9.5 miles, I was starting to fatigue and had to drop the speed way down. I let myself recover for the next .75 miles and then cranked the speed up into a high six minute pace staying there through the finish. Although a treadmill run, I was really proud of this run.
Fastest time for any run over 10miles.
Stats: 11 miles - 1:27:53 time - 7:58 pace
Looking for to a distance PR this weekend in St. Louis. Dragging my brother along for as far as he can run.
~RunFlickRun~
Day 42 - Only 46 Days Left Until the London Marathon
Hi,
Today was a sign of progress from yesterday. Sore tight legs in the morning.
I've been doing a lot of running lately and anytime I feel sore or tight after a run it usually has something to do with me falling, tripping, rolling an ankle, getting chased by dogs, disappearing into pot holes, etc.
This was the good kind of sore and tight. I not only pushed my cardio limits last night but I also wore my legs out. I've got no excuse not to run my 3mi runs in less than 21:30 from now on.
Instead of sticking to the training plan tonight I thought I'd be better off to get some rest. I did my yoga stretches (designed for runners) and plan to get a full night of sleep. I now have to push the 6 miles originally planned for tonight over to tomorrow on top of my 5 mile run. 11 miles total and I'll be meeting with the personal trainer for an initial consultation as well - guess we'll see how it goes.
~RunFlickRun~
Today was a sign of progress from yesterday. Sore tight legs in the morning.
I've been doing a lot of running lately and anytime I feel sore or tight after a run it usually has something to do with me falling, tripping, rolling an ankle, getting chased by dogs, disappearing into pot holes, etc.
This was the good kind of sore and tight. I not only pushed my cardio limits last night but I also wore my legs out. I've got no excuse not to run my 3mi runs in less than 21:30 from now on.
Instead of sticking to the training plan tonight I thought I'd be better off to get some rest. I did my yoga stretches (designed for runners) and plan to get a full night of sleep. I now have to push the 6 miles originally planned for tonight over to tomorrow on top of my 5 mile run. 11 miles total and I'll be meeting with the personal trainer for an initial consultation as well - guess we'll see how it goes.
~RunFlickRun~
Monday, March 28, 2011
Day 41 - Only 47 Days Left Until the London Marathon
Hi,
I started out today’s run very skeptical. That said, my overall physical condition improved greatly overnight. The ice and ibuprofen must have done their job. Even then, I had that feeling where you know you’re not quite better and feel somewhat fragile.
I started out today’s run very skeptical. That said, my overall physical condition improved greatly overnight. The ice and ibuprofen must have done their job. Even then, I had that feeling where you know you’re not quite better and feel somewhat fragile.
Backing up a bit, I started my gym membership today at Gold’s. I was expecting the whole sign-up process to be very quick. It took almost 45 mins. The guy helping me was great, showed me around, very personable, talked me through all the options but took a long time doing it all. This is an important detail because I had dinner plans at 8pm with Elise and Blake. I needed to finish my run by 7:30pm to allow enough time to shower and get to the restaurant. I got to the gym at 6:20 with only 3 miles on the agenda. I thought that would be plenty of time. After 45 minutes getting setup and then changing, it was already 7:15pm.
Back to the beginning of my run. I was starting slow based on my state of being but was heavily pressed for time. After a minute or so, I decided to just go for it.
…another side note…I was in Gold’s Cardio Theatre which is one of my new favorite places to run. They have a huge room of treadmills, elliptical machines, bikes, etc. with a movie screen and the lights down extra low. This will be the only exception I make when it comes to my hate for treadmills.
I ramped the treadmill up to a 6:50 pace and focused on my breathing. The movie (The Killers) was a helpful distraction but after 9mins, even with good breathing, I was feeling the burn. I upped the speed again to drop into a 6:45 pace, held that for awhile and had to start backing it off. Closer to the end of the run I was trying desperately to get my time back into an average sub-7 minute pace but my lungs wouldn’t carry me there.
Although I didn’t break 7, I did set a new time PR.
Stats: 3 miles – 21:32 time – 7:10 pace
Look forward to breaking 7 in the weeks to come. I haven’t shared this publicly before, but I have a 5K goal after my marathon pursuits. I want to run sub-20 5Ks. Fast enough to place top 10 in a couple of races. I’ll be the chunkiest guy in the top 10, guaranteed.
~RunFlickRun~
~RunFlickRun~
Day 40 - Only 48 Days Left Until the London Marathon
Hi,
I am incredibly grateful that today is a recovery day. After this past weekend, I am physically beat up, mentally exhausted and now a little afraid to run outdoors at night. Ice and ibuprofen are my two best friends today. Both ankles are sore, right foot feels fractured (an exaggeration but the same general feeling), my right leg is swollen from the fall, knees ache and my back hurts (also probably from the fall).
I am incredibly grateful that today is a recovery day. After this past weekend, I am physically beat up, mentally exhausted and now a little afraid to run outdoors at night. Ice and ibuprofen are my two best friends today. Both ankles are sore, right foot feels fractured (an exaggeration but the same general feeling), my right leg is swollen from the fall, knees ache and my back hurts (also probably from the fall).
There are still 48 days until the marathon. Before this past weekend, that number was encouraging. It meant I had plenty of time to meet all of my training goals. Now it seems like a lot of opportunity between now and then to get hurt. Meeting my goal time is important but more important is just being healthy enough to finish the race.
To reduce some of the stress on my body and work towards overall fitness, I am going to join a gym with the intent of getting a personal trainer for a few days each week. I’m going to substitute a few of the road miles with high intensity lifting and circuit routine. So, it should ideally replace 1 hour (two half hour sessions) of running each week or 7 miles. I’ll still get the benefit of cardio but give my legs some extra rest.
Doing this will give me an extra level of confidence and as a side benefit may help me to lose some weight. 5-10lbs would be great.
As another side note, as the number of miles each week has gone up so has my appetite. I am constantly hungry. It is like my body is trying to prep for hibernation. Not helping with the weight issue.
That is it for now.
~RunFlickRun~
Friday, March 25, 2011
Day 39 - Only 49 Days Left Until the London Marathon
Hi,
By just looking at this route on the map, you would think it would have been pretty straight forward. Keep in mind also, that I had just run a horrible route in Holdenville the night before...so I was really hoping for a nice smooth run.
The goal for tonight was 13.5 miles. Good long distance but not completely exhausting. I was a little sore from the two rolled (left and right) ankles from the night before so I had a long Epsom salt soak before heading out. Elise was a little bummed that I was spending two evenings in a row on longer runs so she headed out to go eat dinner. In the interest of running somewhere new, I mapped out a loop that I thought would be a well populated area.
I started out of the neighborhood and headed North. I had run the first section before so no big surprises yet. I then turned down a pitch black road (this should have been my first sign). This is also where the nice wide sidewalk I was running on disappeared. At first I thought, well probably a dead road, not much traffic. I was wrong. I couldn't see the ditch and there wasn't enough room on the shoulder to run and safely avoid the oncoming traffic. So I switched lanes depending on which direction the traffic was coming. Inevitably, traffic came from both directions and I was forced into the ditch. This went on for almost 2 miles before I finally a street light. I'm not exaggerating, there wasn't a single source of light until then. It was a turn in for semis into some type of oil lease. I continued dodging vehicles and lucking out when I was forced into the ditch that I didn't trip, step into a puddle of water, etc.
Another 2 miles later, I came across a neighborhood and across Bell Helicopter's manufacturing plant. So a little more light and more importantly it allowed cars to see me. Most at this point were swinging wide around me as they passed. My nerves were finally a little more at ease but still asking myself why in the hell am I out here running.
It was only a half mile later or so that it went dark again. Again, really not much shoulder to work with but enough that I could get a foot or two off the road if needed. Cars were seemingly still able to see me but not until a lot closer to me. Finally had a car that didn't see me and at the last second, I went to step off the road into the ditch and nothing was there. The road had washed out that spot creating a three foot hole. I slammed hard into the sharp edge of the washed out road with my right shin and elbow soon after. I came to an immediate halt stuck in an awkward position in this hole on back road in Arlington. Great.
I hopped up quickly, initially thinking "well at least I avoided the car" and secondly "damn it, this is really going to kill my pace"....what is wrong with me? I could barely support my weight on my right leg at first and was just doing well to manage some sort of limping jog. I was determined to get my miles in so I carried on. About a quarter mile later, I was finally at a decent pace again and managed to get back to a proper gait. Still, it was painful to run. I came up on the first civilization I had seen in almost 5 miles, I seriously contemplated quitting and having Elise come get me. I kept running.
It wasn't long after, that I was back on the pitch black roads dodging traffic and more now than before I was determined to avoid the ditch. There was a little less traffic on this road so it didn't require avoiding all that many cars.
Headed up a hill I saw a couple of silhouettes in the distance under a street light. Dogs. Lucky for me, they hadn't noticed me yet. I turned around quickly and decided this week of running was just about over. I made it back to the Chevron and went inside to call Elise. I tried explaining where I was at but didn't really know. My directions were something like "head West out of the neighborhood onto Oak something street, drive North a little ways and turn on to Green something..it's a dark road and will weave for awhile before you see a Bell Helicopter plant, stay on that road for awhile and the first sign of civilization will be a Chevron, I'm there, come get me please..." She didn't seem too impressed with me on the phone.
A little while later, she came to my rescue. She seemed even less impressed in person. I got in the car and got an ear full about the where I had been running and made to swear that I would never again run somewhere I hadn't already driven in the car to check out.
Honestly, I didn't completely disagree. I was lucky something serious didn't happen. I won't be running in ultra dark places like that anymore and have purchased some reflective bands to wear on late night or early morning runs.
Stats: 11.55 miles - 1:39 time - 8:36 pace
~RunFlickRun~
By just looking at this route on the map, you would think it would have been pretty straight forward. Keep in mind also, that I had just run a horrible route in Holdenville the night before...so I was really hoping for a nice smooth run.
The goal for tonight was 13.5 miles. Good long distance but not completely exhausting. I was a little sore from the two rolled (left and right) ankles from the night before so I had a long Epsom salt soak before heading out. Elise was a little bummed that I was spending two evenings in a row on longer runs so she headed out to go eat dinner. In the interest of running somewhere new, I mapped out a loop that I thought would be a well populated area.
I started out of the neighborhood and headed North. I had run the first section before so no big surprises yet. I then turned down a pitch black road (this should have been my first sign). This is also where the nice wide sidewalk I was running on disappeared. At first I thought, well probably a dead road, not much traffic. I was wrong. I couldn't see the ditch and there wasn't enough room on the shoulder to run and safely avoid the oncoming traffic. So I switched lanes depending on which direction the traffic was coming. Inevitably, traffic came from both directions and I was forced into the ditch. This went on for almost 2 miles before I finally a street light. I'm not exaggerating, there wasn't a single source of light until then. It was a turn in for semis into some type of oil lease. I continued dodging vehicles and lucking out when I was forced into the ditch that I didn't trip, step into a puddle of water, etc.
Another 2 miles later, I came across a neighborhood and across Bell Helicopter's manufacturing plant. So a little more light and more importantly it allowed cars to see me. Most at this point were swinging wide around me as they passed. My nerves were finally a little more at ease but still asking myself why in the hell am I out here running.
It was only a half mile later or so that it went dark again. Again, really not much shoulder to work with but enough that I could get a foot or two off the road if needed. Cars were seemingly still able to see me but not until a lot closer to me. Finally had a car that didn't see me and at the last second, I went to step off the road into the ditch and nothing was there. The road had washed out that spot creating a three foot hole. I slammed hard into the sharp edge of the washed out road with my right shin and elbow soon after. I came to an immediate halt stuck in an awkward position in this hole on back road in Arlington. Great.
I hopped up quickly, initially thinking "well at least I avoided the car" and secondly "damn it, this is really going to kill my pace"....what is wrong with me? I could barely support my weight on my right leg at first and was just doing well to manage some sort of limping jog. I was determined to get my miles in so I carried on. About a quarter mile later, I was finally at a decent pace again and managed to get back to a proper gait. Still, it was painful to run. I came up on the first civilization I had seen in almost 5 miles, I seriously contemplated quitting and having Elise come get me. I kept running.
It wasn't long after, that I was back on the pitch black roads dodging traffic and more now than before I was determined to avoid the ditch. There was a little less traffic on this road so it didn't require avoiding all that many cars.
Headed up a hill I saw a couple of silhouettes in the distance under a street light. Dogs. Lucky for me, they hadn't noticed me yet. I turned around quickly and decided this week of running was just about over. I made it back to the Chevron and went inside to call Elise. I tried explaining where I was at but didn't really know. My directions were something like "head West out of the neighborhood onto Oak something street, drive North a little ways and turn on to Green something..it's a dark road and will weave for awhile before you see a Bell Helicopter plant, stay on that road for awhile and the first sign of civilization will be a Chevron, I'm there, come get me please..." She didn't seem too impressed with me on the phone.
A little while later, she came to my rescue. She seemed even less impressed in person. I got in the car and got an ear full about the where I had been running and made to swear that I would never again run somewhere I hadn't already driven in the car to check out.
Honestly, I didn't completely disagree. I was lucky something serious didn't happen. I won't be running in ultra dark places like that anymore and have purchased some reflective bands to wear on late night or early morning runs.
Stats: 11.55 miles - 1:39 time - 8:36 pace
~RunFlickRun~
Thursday, March 24, 2011
Day 38 - Only 50 Days Left Until the London Marathon
Hi,
This weekend we are in Holdenville for Mike and Dan’s birthday. I still had to run but thought it would be nice to be out running somewhere new and with less congestion than Dallas. Oh and did I mention a break from the hills in Arlington.
I didn’t start out so good. I left my water bottle, belt and Gu in Dallas. I didn’t realise this until we are already in Denison. The only place that looked like they might have anything was the local Wal-Mart. I did find Muscle Milk but nothing else…
We relaxed most of the afternoon and I let my dinner settle for an hour and half so it was well after dark before I started running. I went on Daily Mile beforehand and mapped my route. Surprisingly, the map seemed to cover all the streets in Holdenville pretty well. I wanted avoid running down dark country roads so I mapped a route that weaved back and forth across Holdenville. So far so good.
Now to address the no water bottle situation. I printed a couple of copies of the map, one for Elise and one for me. The map I printed for me was to avoid getting lost, silly right? Especially in Holdenville, how could I get lost? I didn’t want to miss a turn, etc. so I printed the copy. The second copy was for Elise to know where to meet me with water. The plan was for her to meet me at the 4mi, 6mi, 8mi, 10mi marks.
I took off out towards 270 and at first everything was pretty much as expected, no great but at least reasonable lighting. There was a lot more traffic than I was expecting. I’m not sure where everyone was headed on a Saturday night in Holdenville but a lot of people out. The wind was blowing mildly and the hills, if you call them that, were nice and easy.
When I hit the edge of town, I turned back and was curious whether or not Elise would be at the three mile mark. She’s had a history of not following my maps very well... I approached the Holdenville High School football field and nearby park. The first thing I noticed was a sketchy looking, old Monte Carlo, with blacked out windows parked near the field and got a huge whiff of weed. They weren’t trying to hide it or weren’t doing a very good job of it. Either way, not something I was expecting to see on my little outing in Holdenville. For a second, I thought I might have ventured into an Southeast Dallas neighborhood. If you are from Southeast Dallas, don’t get offended. It’s a broad generalization, I know, but also very true in several areas Southeast Dallas. Then a little further up the road, there was my wife parked next to the road. She had a water bottle balanced on the side view mirror. Perfect.
I snagged the water bottle from the mirror and kept my pace. She drove up around on my left, opened the window, chatted a bit with me and I tossed the bottle back into the passenger side window. That my friend’s is curbside service for runners. I hoped for a second or two there she was going to play the Rocky theme.
First three miles were the best and then everything headed downhill (not literally). Running down Main to the North side of town, the existence of sidewalks and decent lighting all disappeared. The occasional light from liquor store or mechanic shop. Ever so often I’d get a glimmer of the broken glass I was stomping over. Still, all and all, not too bad.
Elise was parked up the street at my turn around point. I guess at this point she had decided to follow me around versus going back and forth from the house. I quickly noticed that the roads, although I had assumed would be paved, were gravel. Gravel is not terrible but when you’ve been trying to avoid injury at all cost – it is not a welcome site when there is no street light. Elise must have been thinking the same thing, so she whipped around behind me and turned her brights on. Lifesaver (there is a chance that is literal). If you could imagine a neighborhood where Meth labs are kept, this was the scene. That said, very unfair statement – could be really great people living there but it fit the description on the level of creepiness.
Not far down the gravel road, I saw what looked like a dead end. Surely not, the map (which I still had tucked in my pants) had this road going all the way through back across town. Dead end...I hooked to the right and came back out on Main. At this point, Elise could tell this was probably going to be a recurring problem. She made sure I had a quick drink of water then took off in front of me to check out the other areas I would be running.
On my way back down main, I started noticing how many churches Holdenville has. I don’t recall the number but it was something close to 10. How many churches does one small town need? Completely separate discussion and debate but I mention it as it made the time pass while I was running. I was contemplating how many blow out disagreements occurred between difference church members or groups over time that resulted in “Fine, we’ll just start our own church…” two or three months later and less than a block down a new church was built.
As I turn into the neighborhood on the South side of town, I realise how terrible the street conditions are and see that much like the North side – there is little to no street lighting. Pot holes the size of VW Bugs. I’m running along, partly tripping every few minutes but still surviving. I’m thrilled once I get back out near the center of town around the school. At least there is better lighting here and the roads weren’t bad. I knew that would be short lived.
Not long after leaving the center of town, I find myself back in the dark abyss. I am approaching yet another church and notice a big Sheppard dog wandering about out front. I don’t think much of it at first but in the back of my head have decided to charge after the dog if he gives me trouble. He noticed me soon after and started a little grumbling bark but nothing too serious. When I got closer he started growling and barking more aggressively. I didn’t know what else to do, so I sprinted hard in his direction yelling at him. He kept barking but was backing away rather than running at me. When I passed him, he started running after me. So I turned around and ran back at him. He backed away and we repeated the same process at least one more time. Crisis averted. Thought I was going to have a wrestling match on my hands.
Elise was waiting up the street, water bottle on the mirror. I was really getting annoyed with this run but the water bottle thing was welcomed luxury. Like water bottle valet. I felt spoiled.
Still running in the dark, the inevitable happened, I rolled hard on my right ankle stepping off into a deep pot hole. I was pissed. That was last thing I needed to happen. I considered calling it quits but was only 7 miles in and really needed the miles. I kept going. Elise was back behind me again giving me light to see.
We got to the far reach of town on the North side and realised we were in for another random detour. Side note here, there is a Casino in Holdenville – I had no idea. It gave off a ton of light and Elise had an opportunity drive ahead of me to see where we needed to head next. Of course it wasn’t straight forward. We took a left at a dead end (not on my map), a quick right back into creepymethlabville, under a railroad bridge with DO NOT ENTER constructions signs..I mean the bridge was being held up by wood pilings that looked eaten up with termites..and back onto the street we were meant to be on. Last loop on the North end…glad to be down with that.
Back to the South side of town, I was nearing 8 miles and almost done. Not before another near dog attack. This time around it was a German Sheppard and he was much more aggressive. I charged at him, he kept coming at me, and it wasn’t until about five feet of distance between us that he conceded a little bit. I started to run back towards the road and he came at me again. This time I got the sense that he wasn’t going to back down. About 10 feet apart this time and his owner called him off. Crisis averted again. Who needs a Gu when you have genuine adrenaline pumping? I’m out of breathe but not because of the run.
Almost over, I kept telling myself, almost over. Elise was up ahead waiting on me, she was giving me a heads up about yet another fricking detour. We re-routed and I headed East through the neighborhood. Remember this side of town has the pot holes the size of VW Bugs. Elise stayed behind me the most of the way, giving me enough light to avoid the pot holes. She left for just a few minutes to check the roads/conditions around the corner. It didn’t take long and I then rolled hard on my left ankle…again one of the giant sized pot holes. Practically limping, I made it back out to main and down 270 back to Mike and Mary’s. I finished and that was an accomplishment in itself.
Moral – don’t run in Holdenville. If you do, carry a spotlight, mace and avoid the North and South parts of town.
Run specs – 10.32 miles – 1:31 time – 8:48 pace
~RunFlickRun~
Wednesday, March 23, 2011
Day 37 - Only 51 Days Left Until the London Marathon
Hi All,
Yes, I am way behind on blog posts but I'm committed to journaling each day of training. So I plan to knock out several each day until I catch up...which might mean by the time of the marathon.
This run was my second in the new neighborhood. I was feeling great in terms of my legs and general attitude towards running. I'm still not convinced about how these hills are going to effect my running. I mean we are not talking small grades or long and steady inclines. These things are like the hills you see in San Fran.
I wanted it on this run and took off a fast pace. The first part of the run was basically down a cliff, one I would have to run back up later, so I took full advantage, leaned back into my heels and went full speed down. That was as easy as it was going to get the next mile and half was a gradual uphill grade before monster hill after monster hill. I was determined to get a good time out of this run so I just kept pressing. By the time I reached my next downhill, I was nearly exhausted. Not much more to go at this point.
I turned the corner and faced the cliff that I originally came down, pressed forward on my toes and climbed up. My legs were burning all the way to the top, I realised I hadn't looked at my watch yet so I took a peak. I was averaging under 8min pace, so as much as I wanted to cruise in after the leg crusher, I sprinted the last quarter mile in. Gutted it out.
Results - 5.04 miles - 39:12 time - 7:46 pace
My first coherent thought after I caught my breath was "take that you f--ing hills and wind...wheeze.."
~RunFlickRun~
Yes, I am way behind on blog posts but I'm committed to journaling each day of training. So I plan to knock out several each day until I catch up...which might mean by the time of the marathon.
This run was my second in the new neighborhood. I was feeling great in terms of my legs and general attitude towards running. I'm still not convinced about how these hills are going to effect my running. I mean we are not talking small grades or long and steady inclines. These things are like the hills you see in San Fran.
I wanted it on this run and took off a fast pace. The first part of the run was basically down a cliff, one I would have to run back up later, so I took full advantage, leaned back into my heels and went full speed down. That was as easy as it was going to get the next mile and half was a gradual uphill grade before monster hill after monster hill. I was determined to get a good time out of this run so I just kept pressing. By the time I reached my next downhill, I was nearly exhausted. Not much more to go at this point.
I turned the corner and faced the cliff that I originally came down, pressed forward on my toes and climbed up. My legs were burning all the way to the top, I realised I hadn't looked at my watch yet so I took a peak. I was averaging under 8min pace, so as much as I wanted to cruise in after the leg crusher, I sprinted the last quarter mile in. Gutted it out.
Results - 5.04 miles - 39:12 time - 7:46 pace
My first coherent thought after I caught my breath was "take that you f--ing hills and wind...wheeze.."
~RunFlickRun~
Tuesday, March 8, 2011
Day 36 - Only 52 Days Left Until the London Marathon
Hi There,
The first few days in the new neighborhood, I've been trying to scope out where to run. It doesn't look very promising. I'm still not 100% from the weekend but it is time to get back out there pounding (softly pounding) the pavement.
Elise and I drove to the grocery store and found a route with sidewalks and mostly good lighting. The only not so encouraging parts are the gia-normous hills. I meant to take pictures of these things to share, I will eventually.
So off I go, seven miles to dominate. My focus tonight -- don't get hurt and don't let the hills win.
I managed to finish in 1hr or an 8:31 pace. Solid run and wasn't nearly as bad I had originally thought it would be. Started out with little motivation and felt strong at the end. Sprinted up and over the last hill to the finish.
-RunFlickRun-
The first few days in the new neighborhood, I've been trying to scope out where to run. It doesn't look very promising. I'm still not 100% from the weekend but it is time to get back out there pounding (softly pounding) the pavement.
Elise and I drove to the grocery store and found a route with sidewalks and mostly good lighting. The only not so encouraging parts are the gia-normous hills. I meant to take pictures of these things to share, I will eventually.
So off I go, seven miles to dominate. My focus tonight -- don't get hurt and don't let the hills win.
I managed to finish in 1hr or an 8:31 pace. Solid run and wasn't nearly as bad I had originally thought it would be. Started out with little motivation and felt strong at the end. Sprinted up and over the last hill to the finish.
-RunFlickRun-
Day 35 - Only 53 Days Left Until the London Marathon
Hi,
So, about that extra day of rest...yes. The answer is yes.
I didn't mention this in the previous blog but after the long run on Sunday. We moved from our apartment to a house in Arlington. It wasn't an all out move, like some of you may be thinking. When we moved from Calgary back to Dallas, we had most of our belongings shipped directly to London. We had a carload, a full carload, of things we needed to get by with until our move to London. We've now been in Dallas about five months and have started to collect things. Our one carload has grown to three. A couple of contributing factors: (1.) Pantry and food items, we had to buy food and a lot of basics like spices, sugar, flour, etc. (2.) Christmas, although we mostly got small things (in size) from friends and family, it adds up (3.) We are good at spending money.
What does this have to do with the marathon, my physical state of being, etc.? I'm getting there, promise.
Elise started getting sick earlier in day and progressively got worse by the evening. I didn't want her running up and down the stairs, running around the house packing and so forth. So instead, I made 10+ trips up and down our two flights of stairs. Any normal day, this would be no big deal. On Sunday though my legs were as beat up as they have ever been, I mean I barely finished the 22.5 mile route. Now, I'm running up and down stairs trying to pack the car as fast as I can so we can drive 35 minutes to Arlington to stay the night.
Very late but eventually we made it to Arlington and I didn't fall down the stairs. Good so far. That was the end of it though, we still had two more carloads left in the apartment to move. Monday night, right after work, we went back to the apartment. Elise was still sick. 10+ trips up and down the stairs, I had the second load ready to go. Around 10pm, we headed back to Arlington. Not over yet. I had to go back to the apartment for a final load. Got back to the apartment and made another 5+ trips up and down the stairs. I finally got home well after midnight, unpacked the car and went to bed exhausted.
So to recap.
Aproximately 50 flights of stairs
Very little sleep
Light lifting
Cross training on rest day, complete.
I checked daily mile, no StairMaster option. Bummer, I tallied steps this week.
All this to say, I deserve another day off from running.
-RunFlickRun-
So, about that extra day of rest...yes. The answer is yes.
I didn't mention this in the previous blog but after the long run on Sunday. We moved from our apartment to a house in Arlington. It wasn't an all out move, like some of you may be thinking. When we moved from Calgary back to Dallas, we had most of our belongings shipped directly to London. We had a carload, a full carload, of things we needed to get by with until our move to London. We've now been in Dallas about five months and have started to collect things. Our one carload has grown to three. A couple of contributing factors: (1.) Pantry and food items, we had to buy food and a lot of basics like spices, sugar, flour, etc. (2.) Christmas, although we mostly got small things (in size) from friends and family, it adds up (3.) We are good at spending money.
What does this have to do with the marathon, my physical state of being, etc.? I'm getting there, promise.
Elise started getting sick earlier in day and progressively got worse by the evening. I didn't want her running up and down the stairs, running around the house packing and so forth. So instead, I made 10+ trips up and down our two flights of stairs. Any normal day, this would be no big deal. On Sunday though my legs were as beat up as they have ever been, I mean I barely finished the 22.5 mile route. Now, I'm running up and down stairs trying to pack the car as fast as I can so we can drive 35 minutes to Arlington to stay the night.
Very late but eventually we made it to Arlington and I didn't fall down the stairs. Good so far. That was the end of it though, we still had two more carloads left in the apartment to move. Monday night, right after work, we went back to the apartment. Elise was still sick. 10+ trips up and down the stairs, I had the second load ready to go. Around 10pm, we headed back to Arlington. Not over yet. I had to go back to the apartment for a final load. Got back to the apartment and made another 5+ trips up and down the stairs. I finally got home well after midnight, unpacked the car and went to bed exhausted.
So to recap.
Aproximately 50 flights of stairs
Very little sleep
Light lifting
Cross training on rest day, complete.
I checked daily mile, no StairMaster option. Bummer, I tallied steps this week.
All this to say, I deserve another day off from running.
-RunFlickRun-
Day 34 - Only 54 Days Left Until the London Marathon
Hello,
Day after the toughest physical challenge I've ever experienced. Not so terrible, exceptionally sore but no injuries. Comparing this round of training to the training that led up to my first half marathon is much different.
When I was training for my first half marathon, I was mostly focused on completing the distance and getting better times. I had a week or two in the beginning where both my diet and my level of physical fitness were causing some problems but otherwise I wasn't experiencing any type of serious pain or soreness. I was able to address the diet/hydration issues quickly and it didn't take long for my fitness level to improve to a point where I could manage the weekly mile totals.
This time around it has been all about this delicate balance of pushing my physical limits, overtraining and avoiding injury. I feel like every run has the potential for injury. I consider more rest but ultimately I am worried about not acheiving my 3:40 time goal...so I've been keeping the miles and intensity ramped up each week.
I'm pretty beat today after the long run yesterday. If I don't feel at least 25% better tomorrow, I'll push my next run back a day.
-RunFlickRun-
Day after the toughest physical challenge I've ever experienced. Not so terrible, exceptionally sore but no injuries. Comparing this round of training to the training that led up to my first half marathon is much different.
When I was training for my first half marathon, I was mostly focused on completing the distance and getting better times. I had a week or two in the beginning where both my diet and my level of physical fitness were causing some problems but otherwise I wasn't experiencing any type of serious pain or soreness. I was able to address the diet/hydration issues quickly and it didn't take long for my fitness level to improve to a point where I could manage the weekly mile totals.
This time around it has been all about this delicate balance of pushing my physical limits, overtraining and avoiding injury. I feel like every run has the potential for injury. I consider more rest but ultimately I am worried about not acheiving my 3:40 time goal...so I've been keeping the miles and intensity ramped up each week.
I'm pretty beat today after the long run yesterday. If I don't feel at least 25% better tomorrow, I'll push my next run back a day.
-RunFlickRun-
Sunday, February 27, 2011
Day 33 - Only 55 Days Left Until the London Marathon
Hello,
Amazing day, in several ways. Today I ran further than I have ever run before, 22.5 miles. That is seven 5Ks. I keep going back to July of last year and my run alongside the Bow river in Calgary. I was only a mile into the run and realised I better turn back because I was running out of steam. 22.5 miles wasn’t imaginable.
Nor was the thought that I’d be covering over 500 miles of pavement, grass, gravel and dirt in a little more than six months time. Today, I passed the 500 mile mark since beginning back in July.
I also remember thinking a sub 9 pace would be great but happy just to finish somewhere in the mid 9 range for my half or just finish the race without taking any stops to walk.
Where I’m going with all of this? It astounds me the limitations and short sighted vision we place on ourselves. Even when I set goals, I sometimes find myself doubting the eventual outcome. “Can I really do this?” “It is only a few weeks away, I’m not really convinced I’ll get there” etc.
This whole experience reinforces my belief in setting goals beyond conceivable reach. My overall level of confidence is strengthened each week. For me, it’s been about taking the larger goal and breaking it down into smaller, easily identifiable and knowingly obtainable goals. The progression that takes place from the time you start until the time you arrive at the end, is self inspiring.
Now, a little about the actual run.
The weather was great and it was early enough in the day that I was expecting to finish with the sun still up. I enjoy White Rock Lake so I decided to run a similar route to where I ran my 20 mile run two weeks ago. I had to add some distance to it, so I decided to run my #2 spot through SMU and Highland Park.
At my exit from the neighborhood, I quickly got a sense for how the wind was going to be. It was moving strong at 10+mph from the South. The first few miles went well, no leg pain, feeling good about being out, focused on good form, little worry of time, just running. It wasn’t until around mile 11 that I started to realise how much of an effect the wind was having and starting getting a sense for my level of fatigue. I had been running South for an hour and half. This was also the first time I checked my watch. Normally when I keep my watch out of site, my pace suffers – which I was fine with today because my focus was on completing the distance not my finish time. I was surprised to find that I was clocking around an 8:30 pace. This would have been fine on a day without wind but I would soon discover the consequences.
Miles 12-14 took me back in West to North direction, although the wind was mostly cut out of the picture. It was either blowing me sideways each stretch I came to that was close off the lake or non-existent when I was hoping for a push from behind. I also ran out of water at 11.5 miles and starting to feel de-hydrated towards mile 14. Last long run, Elise missed me at the lake and resulted in several miles without water before I ran into a gas station to re-fill. I was getting very close to my exit from the lake and hadn’t seen her yet. I was getting a little worried. Just before my exit, there she was with our puppy and a big gallon jug of orange Gatorade. I was happy to see all three. Elise was sick and I was lucky she was able to come bring me anything. I felt bad for her having to trek out to the lake but was in serious need of liquids.
I also started to experience my first of many painful leg cramps. I’m guessing it may have had something to do with de-hydration but could have also been my diet over the weekend. Either way, it was making every stride difficult. I do not like stopping for any reason during a run, especially on my long runs. The leg cramps were too much and I say that with confidence. I continued to run when I thought it couldn't get worse, it then got worse, still I continued to run until I though surely this is as bad as it gets, my body then revolted and demanded I stop to walk for a bit. So I did. I walked for a couple of minutes and then ran as far as I could before I had little choice but to stop again and walk. This continued for the last 8 miles and every time felt like one of those moments where it might be best to quit. I'm glad I kept going.
I had the end in sight on the last two miles and just kept going straight through to the house. Mixed thoughts and feelings when I reached the apartment. Glad to have it over, whimpering, pumping with adrenaline after completing my longest run to date, ready to go out and do it again (stupid me), whimpering again, staring at the stairs up to our third floor apartment in disgust, felt like I made it to the summit of Everest when I reached the top of the stairs, then collapsed in the front hallway of my apartment where I stayed for the next 20-30 minutes.
Elise, although sick, was great. She came over immediatly with Gatorade and a Clif Bar, she had been waiting on me. I had her exchange the Clif Bar for some Clif Shot Rocks (22g Protein). I'm trying the Shot Rocks as a suggestion from Kristen. They seemed to work well. Eventually, I made it to the bathroom and started an ice bath. I climbed into the ice batch and wasn't sure which was worse, the ice bath or running 22.5 miles. I hung out in there for about 20 mins and took a shower. My legs had finally stopped cramping, glad that was over.
Looking back on it, I acted like such a baby. I need to tough it up for the future. I still have 3.7 miles to add on and significantly reduce my overall time. I am hoping the wind had a big role in the difficulty of today's run; otherwise, I need to step it up two or three notches with my training. Can't afford any mistakes, injuries, etc. from now until the race.
~RunFlickRun~
I had the end in sight on the last two miles and just kept going straight through to the house. Mixed thoughts and feelings when I reached the apartment. Glad to have it over, whimpering, pumping with adrenaline after completing my longest run to date, ready to go out and do it again (stupid me), whimpering again, staring at the stairs up to our third floor apartment in disgust, felt like I made it to the summit of Everest when I reached the top of the stairs, then collapsed in the front hallway of my apartment where I stayed for the next 20-30 minutes.
Elise, although sick, was great. She came over immediatly with Gatorade and a Clif Bar, she had been waiting on me. I had her exchange the Clif Bar for some Clif Shot Rocks (22g Protein). I'm trying the Shot Rocks as a suggestion from Kristen. They seemed to work well. Eventually, I made it to the bathroom and started an ice bath. I climbed into the ice batch and wasn't sure which was worse, the ice bath or running 22.5 miles. I hung out in there for about 20 mins and took a shower. My legs had finally stopped cramping, glad that was over.
Looking back on it, I acted like such a baby. I need to tough it up for the future. I still have 3.7 miles to add on and significantly reduce my overall time. I am hoping the wind had a big role in the difficulty of today's run; otherwise, I need to step it up two or three notches with my training. Can't afford any mistakes, injuries, etc. from now until the race.
~RunFlickRun~
Wednesday, February 23, 2011
Day 32 - Only 56 Days Left Until the London Marathon
Hi,
The calm before the storm. Fitting to explain this run.
A spectacular day outside and a short three mile run. Better yet I had yesterday off, family in town, and Mel ran with me. I was feeling pretty good and especially relaxed.
Mel set the pace and we ran a route through around through the lakes and by the country club at The Village. Lots of people out near the lakes with thier kids and dogs, other runners. Good recipe for feel good run. Thanks Mel for the great run, I enjoyed the company. I can count on one hand the number of non-solo runs I've had. You're part of a pretty exclusive club...be proud.
I'm glad I took it easy because the run to follow is the most difficult physical challenge I've ever experienced.
~RunFlickRun~
The calm before the storm. Fitting to explain this run.
A spectacular day outside and a short three mile run. Better yet I had yesterday off, family in town, and Mel ran with me. I was feeling pretty good and especially relaxed.
Mel set the pace and we ran a route through around through the lakes and by the country club at The Village. Lots of people out near the lakes with thier kids and dogs, other runners. Good recipe for feel good run. Thanks Mel for the great run, I enjoyed the company. I can count on one hand the number of non-solo runs I've had. You're part of a pretty exclusive club...be proud.
I'm glad I took it easy because the run to follow is the most difficult physical challenge I've ever experienced.
~RunFlickRun~
Day 31 - Only 57 Days Left Until the London Marathon
Hi,
Today is a rest day. An important rest day, my biggest run yet is only a couple of days out. I couldn't think of a better way to rest than going rock climbing.
We had a great time, and was well exhausted afterwards. I forgot how good of a work-out it can be. I kind of clumbsily maneuvered my way around the walls but still had fun. I was ultra impressed with Jonathan, he was making Australian walls look easy while I was the fat kid who probably shouldn't be making a fool of himself.
Nutrition today was terrible. Pancakes and bacon for breakfast, tex-mex for lunch and pizza for dinner..good thing I got some type of work-out in today.
Just a quick reminder. I have a goal to help raise money for the charity I am running for. I don't benefit from any of the donations, just to be clear. I believe in their organisationation and the help they give to families that have children with brain injuries. I also had a traumatic brain injury as an 8 year old, it took help from a lot groups to see my recovery through. Look at me know, I'm almost normal. :-)
A special thank you to those that have already donated.
http://uk.virginmoneygiving.com/runflickrun
~RunFlickRun~
Today is a rest day. An important rest day, my biggest run yet is only a couple of days out. I couldn't think of a better way to rest than going rock climbing.
We had a great time, and was well exhausted afterwards. I forgot how good of a work-out it can be. I kind of clumbsily maneuvered my way around the walls but still had fun. I was ultra impressed with Jonathan, he was making Australian walls look easy while I was the fat kid who probably shouldn't be making a fool of himself.
Nutrition today was terrible. Pancakes and bacon for breakfast, tex-mex for lunch and pizza for dinner..good thing I got some type of work-out in today.
Just a quick reminder. I have a goal to help raise money for the charity I am running for. I don't benefit from any of the donations, just to be clear. I believe in their organisationation and the help they give to families that have children with brain injuries. I also had a traumatic brain injury as an 8 year old, it took help from a lot groups to see my recovery through. Look at me know, I'm almost normal. :-)
A special thank you to those that have already donated.
http://uk.virginmoneygiving.com/runflickrun
~RunFlickRun~
Day 30 - Only 58 Days Left Until the London Marathon
Hi,
In my last post I mentioned not running so late at night. Well, we had friends that flew into Dallas for the weekend and didn't land until around 10pm. I would have ran beforehand but was catching up on a few last minute items with work since I took off Friday. My run didn't get started until after 12am.
Although mostly uneventful, there were a few interesting characters out at this time of night. First was two young people, punk rock look going for them. The guy was obviously trying hard to seal the deal and the girl an obvious tease...I'll come back to this in a minute. Along the first couple of miles, I passed through the thick aroma of some late night pot smokers and an elderly man with his oxygen bottle and nurse pushing him around. He said hi. I said hi back. Then on the third mile I was passing a lot of the department stores off of Greenville Ave. which was mostly quiet and I spent most of my focus on dodging water sprinklers and anticipating sections that might go off any moment like roadside IEDs. As I passed Fudruckers, this little black Honda hatchback came flying by with no regard for my presence (remember I was in the parking lot dodging explosive water sprinklers). He pulled up in front of the PetsMart, hopped out an started looking around with a nervous look on his face, he pulled out a set of keys, looked around some more, stared at me (now he notices me), and then opens the front doors. He had keys so I'm not sure why he was acting so suspicous, guess I'll never know. Carrying on I came back into the neighborhood and ran across the two punk rockers. He was obviously still trying and she was still putting on the show. Not much happened on the next loop but again I ran across the punk rock duet. The guy this time looked like he was fed up with the walking BS and was ready to be somewhere else, probably with the guys smoking pot up the street. She still seemed to be enjoying the near hour long walk in the park. All I have to say is SUCKER. I truly do hope that after all that effort it paid off for him. I bet that makes me sound insentive, but I'm just being a realist. :-)
While all this may seem completely unrelated to my run, it actually has a lot to do with it. It is those types of little things you notice when you are running solo. I'm not sure I would have paid nearly as much attention to what was happening around me if I had a running mate. Not that anyone would want to run with me at 12:30am... I appreciate that aspect of solo running. Too much of my life is spent zoned out and out of touch with life that is happening all around me.
Half way through my most intense week of training to date. Looking forward to a weekend with my family. Yes family.
~RunFlickRun~
In my last post I mentioned not running so late at night. Well, we had friends that flew into Dallas for the weekend and didn't land until around 10pm. I would have ran beforehand but was catching up on a few last minute items with work since I took off Friday. My run didn't get started until after 12am.
Although mostly uneventful, there were a few interesting characters out at this time of night. First was two young people, punk rock look going for them. The guy was obviously trying hard to seal the deal and the girl an obvious tease...I'll come back to this in a minute. Along the first couple of miles, I passed through the thick aroma of some late night pot smokers and an elderly man with his oxygen bottle and nurse pushing him around. He said hi. I said hi back. Then on the third mile I was passing a lot of the department stores off of Greenville Ave. which was mostly quiet and I spent most of my focus on dodging water sprinklers and anticipating sections that might go off any moment like roadside IEDs. As I passed Fudruckers, this little black Honda hatchback came flying by with no regard for my presence (remember I was in the parking lot dodging explosive water sprinklers). He pulled up in front of the PetsMart, hopped out an started looking around with a nervous look on his face, he pulled out a set of keys, looked around some more, stared at me (now he notices me), and then opens the front doors. He had keys so I'm not sure why he was acting so suspicous, guess I'll never know. Carrying on I came back into the neighborhood and ran across the two punk rockers. He was obviously still trying and she was still putting on the show. Not much happened on the next loop but again I ran across the punk rock duet. The guy this time looked like he was fed up with the walking BS and was ready to be somewhere else, probably with the guys smoking pot up the street. She still seemed to be enjoying the near hour long walk in the park. All I have to say is SUCKER. I truly do hope that after all that effort it paid off for him. I bet that makes me sound insentive, but I'm just being a realist. :-)
While all this may seem completely unrelated to my run, it actually has a lot to do with it. It is those types of little things you notice when you are running solo. I'm not sure I would have paid nearly as much attention to what was happening around me if I had a running mate. Not that anyone would want to run with me at 12:30am... I appreciate that aspect of solo running. Too much of my life is spent zoned out and out of touch with life that is happening all around me.
Half way through my most intense week of training to date. Looking forward to a weekend with my family. Yes family.
~RunFlickRun~
Friday, February 18, 2011
Day 29 - Only 59 Days Left Until the London Marathon
Hi,
Today's run was all about a new route, something to switch it up. The run started with an uphill over highway 75 and through a very nice area of Dallas, Highland Park. The path took me Hilcrest which passes a couple of nice parks before it peaks at SMU with a great view of the city skyline lit up at night. I haven't spent much time at the SMU campus but decided I would start running there more often. The campus is great, reminiscent of my days at OSU.
I was only meant to run 6 miles but a new route meant taking a longer way around, ending up at 7 miles.
Not all parts of the run were as nice as the Highland Park and SMU. Heading back down Mockingbird, I came across a crime scene. No joke. They had a large apartment community surrounded. The first corner I came to had an officer with a semi-automatic weapon, then the helicopter came circling above. When I reached the other end of the community, there was an ambulance with EMTs scrambling around. There were also people lined up on a curb, didn't look like they a were in trouble but possibly required to stay as witnesses. Crazy stuff, also a reminder that I should probably not run as late at night.
Some stats -- Distance: 7.01 -- Time: 1:00:38 -- Pace 8:32
~RunFlickRun~
Today's run was all about a new route, something to switch it up. The run started with an uphill over highway 75 and through a very nice area of Dallas, Highland Park. The path took me Hilcrest which passes a couple of nice parks before it peaks at SMU with a great view of the city skyline lit up at night. I haven't spent much time at the SMU campus but decided I would start running there more often. The campus is great, reminiscent of my days at OSU.
I was only meant to run 6 miles but a new route meant taking a longer way around, ending up at 7 miles.
Not all parts of the run were as nice as the Highland Park and SMU. Heading back down Mockingbird, I came across a crime scene. No joke. They had a large apartment community surrounded. The first corner I came to had an officer with a semi-automatic weapon, then the helicopter came circling above. When I reached the other end of the community, there was an ambulance with EMTs scrambling around. There were also people lined up on a curb, didn't look like they a were in trouble but possibly required to stay as witnesses. Crazy stuff, also a reminder that I should probably not run as late at night.
Some stats -- Distance: 7.01 -- Time: 1:00:38 -- Pace 8:32
~RunFlickRun~
Tuesday, February 15, 2011
Day 28 - Only 60 Days Left Until the London Marathon
Hi,
Best I have felt physically since I began training for the marathon. I felt like I had springs in my legs tonight. I was bouncing off the pavement. Good timing as well because tonight was my first night running Yasso 800s. Kristen passed this idea along to me a few weeks back and I decided to incorporate.
If you need a refresher, Yasso 800s are very simple. You run for 800 meters or a half mile at the time you plan to finish your marathon in. For me, I need to complete each 800m in 3minutes and 40 seconds (7:20 pace). After each 800, you jog for an equal amount of time then again at the goal pace for another 800m. The objective is to get up to Yasso 800s in one workout at your goal time before your event.
I ran them a little faster than 3:40 and the entire three mile run allowed me to complete 800s. My overall pace was 7:27, very good for me. Yasso 800s are alleged to be an amazingly accurate predictor of your marathon pace time. I guess we'll see.
Time for some sleep.
~RunFlickRun~
Best I have felt physically since I began training for the marathon. I felt like I had springs in my legs tonight. I was bouncing off the pavement. Good timing as well because tonight was my first night running Yasso 800s. Kristen passed this idea along to me a few weeks back and I decided to incorporate.
If you need a refresher, Yasso 800s are very simple. You run for 800 meters or a half mile at the time you plan to finish your marathon in. For me, I need to complete each 800m in 3minutes and 40 seconds (7:20 pace). After each 800, you jog for an equal amount of time then again at the goal pace for another 800m. The objective is to get up to Yasso 800s in one workout at your goal time before your event.
I ran them a little faster than 3:40 and the entire three mile run allowed me to complete 800s. My overall pace was 7:27, very good for me. Yasso 800s are alleged to be an amazingly accurate predictor of your marathon pace time. I guess we'll see.
Time for some sleep.
~RunFlickRun~
Day 27 - Only 61 Days Left Until the London Marathon
Hi,
Yesterday was an important day for rest. This week will be my heaviest week of running yet with 42 miles. The biggest portion of that is coming with 22 miles (a distance pr) on Sunday.
My wife, being the amazing woman she is, booked a masseuse to come to the house for a 90 minute deep tissue massage. Best possible Valentine's day gift for a husband training for a marathon. I'm not going to act like it was all Yanni Live at the Acropolis and perfectly relaxing...some of it truly hurt but was completely necessary to break up and flush out some of the toxins that build-up. She was referred to us by a friend who has been using her and referring her to other people we know for awhile now. I know some you and know your heads are right there in the gutter, my wife didn't invite some hooker off the street. She actually works at a Chiropractic office, along side working at a spa and her private appointments. The chiropractic background gave me an extra level of comfort and assurance.
I got a great nights rest and was ready this evening to tackle my speed work. I'll get to that in the following blog. Before switching gears to today's workout, I wanted to share the online certificate that the Route 66 sent me. Boost to morale and cofidence.
~RunFlickRun~
Yesterday was an important day for rest. This week will be my heaviest week of running yet with 42 miles. The biggest portion of that is coming with 22 miles (a distance pr) on Sunday.
My wife, being the amazing woman she is, booked a masseuse to come to the house for a 90 minute deep tissue massage. Best possible Valentine's day gift for a husband training for a marathon. I'm not going to act like it was all Yanni Live at the Acropolis and perfectly relaxing...some of it truly hurt but was completely necessary to break up and flush out some of the toxins that build-up. She was referred to us by a friend who has been using her and referring her to other people we know for awhile now. I know some you and know your heads are right there in the gutter, my wife didn't invite some hooker off the street. She actually works at a Chiropractic office, along side working at a spa and her private appointments. The chiropractic background gave me an extra level of comfort and assurance.
I got a great nights rest and was ready this evening to tackle my speed work. I'll get to that in the following blog. Before switching gears to today's workout, I wanted to share the online certificate that the Route 66 sent me. Boost to morale and cofidence.
~RunFlickRun~
Sunday, February 13, 2011
Day 26 - Only 62 Days Left Until the London Marathon
Hi,
I'm gaining more confidence as each week passes by. Today was the fastest 10mi I've run (8:23 pace). The only time faster at a longer distance for me was the Route 66 Half Marathon (8:12 pace). My only regret, if I had one, would be that I finished with a lot of energy.
I could have pushed harder.
I've been trying to allow my recovery week, be that, recovery. It is hard to back off a run when you settle into a stride and it feels almost effortless. There is a desire that develops throughout the course of a run like I had today where you want to burn as fast as you can as long as you can. Like your physical limits are taunting you, saying "come on, that's all you got, come on test me" This probably seems silly to most people reading it but it's exactly the type of thought process I go through. Part of journaling my experience.
I may have also had some extra motivation today. I sat around stretching and watching a documentary on climbing Mount Everest. Yes, this is one of my life goals. I expect to do this in my mid to late thirties. I'd probably try it earlier but career and the sheer cost of an expedition will push it back to later in life. Plus training, gaining experience as a climber, etc. A lot, a whole lot has to happen before that dream can become a reality. I've digressed. What motivated me was thinking of the mental fitness required for a marathoner versus an elite mountaineer. If I ever want to climb Everest (or at least attempt to summit), I have a lot to learn just overcoming the mental challenges of running long distance.
My 10mi run today was a small personal victory, those over time will build mental toughness. A toughness required to take on challenges that elevate you into that top 1%. I refuse to live a normal life.
Might be part runner's high talking tonight but who cares. I love it.
~RunFlickRun~
I'm gaining more confidence as each week passes by. Today was the fastest 10mi I've run (8:23 pace). The only time faster at a longer distance for me was the Route 66 Half Marathon (8:12 pace). My only regret, if I had one, would be that I finished with a lot of energy.
I could have pushed harder.
I've been trying to allow my recovery week, be that, recovery. It is hard to back off a run when you settle into a stride and it feels almost effortless. There is a desire that develops throughout the course of a run like I had today where you want to burn as fast as you can as long as you can. Like your physical limits are taunting you, saying "come on, that's all you got, come on test me" This probably seems silly to most people reading it but it's exactly the type of thought process I go through. Part of journaling my experience.
I may have also had some extra motivation today. I sat around stretching and watching a documentary on climbing Mount Everest. Yes, this is one of my life goals. I expect to do this in my mid to late thirties. I'd probably try it earlier but career and the sheer cost of an expedition will push it back to later in life. Plus training, gaining experience as a climber, etc. A lot, a whole lot has to happen before that dream can become a reality. I've digressed. What motivated me was thinking of the mental fitness required for a marathoner versus an elite mountaineer. If I ever want to climb Everest (or at least attempt to summit), I have a lot to learn just overcoming the mental challenges of running long distance.
My 10mi run today was a small personal victory, those over time will build mental toughness. A toughness required to take on challenges that elevate you into that top 1%. I refuse to live a normal life.
Might be part runner's high talking tonight but who cares. I love it.
~RunFlickRun~
Day 25 - Only 63 Days Left Until the London Marathon
Hi,
Today (Saturday) was a great morning for a run. The sun was out and it was in the high 40s. I went early enough that the streets weren't too busy yet so I was able to venture out on some of the main roads. It was a nice change of scenery but a lot more hills.
I was thinking about hills and their effect on time, pace, fatigue, etc. The thought I couldn't shake is why they seem so tough. Let me qualify this next statement by saying first that I am not a math quiz by any stretch of the imagination. If you are running hills or elevation and returning to the same destination as you started the run then you should have equal downhill (lowered elevation) as you do uphill (increasing elevation) during your run. Seems simple, you go up 100 feet and come back then you have to go down 100 feet. That said, it seems like one would offset the other. The downhill portion would allow you to make up the time lost from going uphill and be a physical break as well giving you ample time to bring your heart rate back down. So why hill runs so incredibly difficult compared to flat runs. I guess it is the spikes in heart rate that you experience while running up hill and your body's ability to efficiently use the downhill portions to recover. Anyways, this bothered for my entire run today. The math of it seems so simple that I was trying to figure out the flaw in my logic.
My legs were still tense from the 8mi run on Friday night, less than 12 hours before I took off on my run this morning. I didn't spend enough time warming up because I was in a little bit of a hurry to get out the door today, spending today as Valentine's Day with Elise. I suffered through the 5 miles with stiff thighs, sore ankles and flaring shin splints. Although my legs weren't cooperating, I can't complain about the run. It was a beautiful day and I felt great afterwards, perfect start to a wonderful day.
If you haven't had a chance to donate to The Children's Trust, please take a quick moment to visit my fundraising page (http://uk.virginmoneygiving.com/runflickrun) and make a donation. Thanks to all of you, we've raised £291 so far, a long ways still to my goal of £3,000.
Thanks again to all of my friends and family for the support. Thanks for keeping me motivated.
~RunFlickRun~
Today (Saturday) was a great morning for a run. The sun was out and it was in the high 40s. I went early enough that the streets weren't too busy yet so I was able to venture out on some of the main roads. It was a nice change of scenery but a lot more hills.
I was thinking about hills and their effect on time, pace, fatigue, etc. The thought I couldn't shake is why they seem so tough. Let me qualify this next statement by saying first that I am not a math quiz by any stretch of the imagination. If you are running hills or elevation and returning to the same destination as you started the run then you should have equal downhill (lowered elevation) as you do uphill (increasing elevation) during your run. Seems simple, you go up 100 feet and come back then you have to go down 100 feet. That said, it seems like one would offset the other. The downhill portion would allow you to make up the time lost from going uphill and be a physical break as well giving you ample time to bring your heart rate back down. So why hill runs so incredibly difficult compared to flat runs. I guess it is the spikes in heart rate that you experience while running up hill and your body's ability to efficiently use the downhill portions to recover. Anyways, this bothered for my entire run today. The math of it seems so simple that I was trying to figure out the flaw in my logic.
My legs were still tense from the 8mi run on Friday night, less than 12 hours before I took off on my run this morning. I didn't spend enough time warming up because I was in a little bit of a hurry to get out the door today, spending today as Valentine's Day with Elise. I suffered through the 5 miles with stiff thighs, sore ankles and flaring shin splints. Although my legs weren't cooperating, I can't complain about the run. It was a beautiful day and I felt great afterwards, perfect start to a wonderful day.
If you haven't had a chance to donate to The Children's Trust, please take a quick moment to visit my fundraising page (http://uk.virginmoneygiving.com/runflickrun) and make a donation. Thanks to all of you, we've raised £291 so far, a long ways still to my goal of £3,000.
Thanks again to all of my friends and family for the support. Thanks for keeping me motivated.
~RunFlickRun~
Day 24 - Only 64 Days Left Until the London Marathon
Hi,
I am pumped about it being Friday, wooo hoooo! My legs were well rested today, I got a decent night sleep and was ready this evening to rock it.
To my delight, the sidewalks were fully clear of ice and begging to be run on. I postponed my 8mi run last night so I was itching to get it in tonight. I incorporated a little more pre-run stretching tonight than I have been previously. There are a few studies out there warning against too much static stretching before your body has warmed up...something my chiropractic friends/family have study a little bit on as well. Each person is different and for me, I believe a good static stretching (after warming up my legs) is an absolute must. My body responds well to it.
I burned out of the gates at a 7:30 pace on the first two miles. The cold air in my lungs was telling me I had to back down a little but my heart was telling me to kick up one more step. The cold air won. I did slow down a little and tried to find a pace that would be sustainable for the remainder of the run. I settle in somewhere around an 8:45 and just kept humming along.
I read a little more on shin splints and found a common thread amongst runners experiencing problems. Running on slanted or uneven surfaces. Running on a slanted surface essentially creates a shortened step on one leg and a lengthened stride on the other and by running like this for an extended period can cause biomechanical inefficiencies leading to stress on muscles situated between the bones of your lower leg. All sidewalks are slanted for drainage purpose which is fine if you run out in one direction and return in the same direction. You are off setting the stride differential when you change directions, evenly working each leg in the same way. Well, often I run this two mile loop around my neighborhood and on 4, 6, 8, etc. mile runs I run 2, 3, 4, etc. laps around the neighborhood in one direction, never changing the angle of the sidewalk.
I realise this is a very simple concept but it took me until now to catch on and make a change in the way I'm running these laps. Tonight, I ran a lap (2 miles) in one direction and then turned around and ran another lap in the opposite direction. It made a huge difference.
That was my big learning for the day. In terms of results, see stats below. I'm proud of tonight's run and overall effort.
Stats -- Distance: 8.25 miles -- Time: 1:12 -- Pace: 8:44
FYI - I thought this posted on Friday night, I can see now that it didn't. All references to tonight were actually Friday.
~RunFlickRun~
I am pumped about it being Friday, wooo hoooo! My legs were well rested today, I got a decent night sleep and was ready this evening to rock it.
To my delight, the sidewalks were fully clear of ice and begging to be run on. I postponed my 8mi run last night so I was itching to get it in tonight. I incorporated a little more pre-run stretching tonight than I have been previously. There are a few studies out there warning against too much static stretching before your body has warmed up...something my chiropractic friends/family have study a little bit on as well. Each person is different and for me, I believe a good static stretching (after warming up my legs) is an absolute must. My body responds well to it.
I burned out of the gates at a 7:30 pace on the first two miles. The cold air in my lungs was telling me I had to back down a little but my heart was telling me to kick up one more step. The cold air won. I did slow down a little and tried to find a pace that would be sustainable for the remainder of the run. I settle in somewhere around an 8:45 and just kept humming along.
I read a little more on shin splints and found a common thread amongst runners experiencing problems. Running on slanted or uneven surfaces. Running on a slanted surface essentially creates a shortened step on one leg and a lengthened stride on the other and by running like this for an extended period can cause biomechanical inefficiencies leading to stress on muscles situated between the bones of your lower leg. All sidewalks are slanted for drainage purpose which is fine if you run out in one direction and return in the same direction. You are off setting the stride differential when you change directions, evenly working each leg in the same way. Well, often I run this two mile loop around my neighborhood and on 4, 6, 8, etc. mile runs I run 2, 3, 4, etc. laps around the neighborhood in one direction, never changing the angle of the sidewalk.
I realise this is a very simple concept but it took me until now to catch on and make a change in the way I'm running these laps. Tonight, I ran a lap (2 miles) in one direction and then turned around and ran another lap in the opposite direction. It made a huge difference.
That was my big learning for the day. In terms of results, see stats below. I'm proud of tonight's run and overall effort.
Stats -- Distance: 8.25 miles -- Time: 1:12 -- Pace: 8:44
FYI - I thought this posted on Friday night, I can see now that it didn't. All references to tonight were actually Friday.
~RunFlickRun~
Friday, February 11, 2011
Day 23 - Only 65 Days Left Until the London Marathon
Hi,
The last few weeks or even potentially months have been exhausting and full stress. Last night felt like one of those nights where it all comes to an impasse, physically and mentally. So as it relates to my run, I was exhausted, tense and not in the right state of mind for it. I wasn't confident that I would get much out of it and given the physical circumstance I concerned about potential injury. I decided to postpone my 8 miler I had on the schedule.
Running normally helps relieve a lot of the day to day stress. A quick run can give you a fresh perspective and help you remember the more important aspects of life. Last night, just wasn't going to be one of those nights.
I will say that it worked out well though. The sidewalks were still icey last night and I would have been pounding away on the hamster wheel had I ran. Tonight the roads were clear and the tempature just high enough to run (separate blog).
On a totally separate topic but something on my mind tonight as I was running. A friend of mine posted a blog on health, interesting concept of people allowing their health to deteriorate and the parallels to suicide. I've experienced a few deaths in my family where their personal health choices, had they been better, would have extended their lives several more years and who knows maybe they would still be with us today. It's sad and a good personal reminder to myself about the choices I make and how they affect the people that care about me.
I ended up getting a good night's rest and came back today more eager than I have all week to demolish a run.
~RunFlickRun~
The last few weeks or even potentially months have been exhausting and full stress. Last night felt like one of those nights where it all comes to an impasse, physically and mentally. So as it relates to my run, I was exhausted, tense and not in the right state of mind for it. I wasn't confident that I would get much out of it and given the physical circumstance I concerned about potential injury. I decided to postpone my 8 miler I had on the schedule.
Running normally helps relieve a lot of the day to day stress. A quick run can give you a fresh perspective and help you remember the more important aspects of life. Last night, just wasn't going to be one of those nights.
I will say that it worked out well though. The sidewalks were still icey last night and I would have been pounding away on the hamster wheel had I ran. Tonight the roads were clear and the tempature just high enough to run (separate blog).
On a totally separate topic but something on my mind tonight as I was running. A friend of mine posted a blog on health, interesting concept of people allowing their health to deteriorate and the parallels to suicide. I've experienced a few deaths in my family where their personal health choices, had they been better, would have extended their lives several more years and who knows maybe they would still be with us today. It's sad and a good personal reminder to myself about the choices I make and how they affect the people that care about me.
I ended up getting a good night's rest and came back today more eager than I have all week to demolish a run.
~RunFlickRun~
Thursday, February 10, 2011
Day 22 - Only 66 Days Left Until the London Marathon
Hi Everyone,
The days continue to fly by. I had a closer look at my training plan last night and realised a couple of things.
- My biggest week totals up to 49 miles…wow
- I haven’t structured my speed work routine, right now it is the same as what I found online. I’ve been meaning to incorporate Yasso 800s. I haven’t been doing them and I think it is because I haven’t written it down. I’ve just been following the plan on the fridge.
- Stretching needs to be added, if it isn’t written down – it doesn’t seem like a real priority.
- Cross training needs to be incorporated
- My off days shouldn’t just be off days, I need to add something in. Could be cross training, learning new yoga poses for runners, researching speed technique, spending an hour focused on fundraising ideas/effort, etc.
So I ran my five miles last night, on the treadmill. I laugh a little at the idea of running on the treadmill, especially for extended differences. I wonder what someone from the first century would think about us just running and running in place but going nowhere. I imagine it would take a lot of explaining and convincing to get them on one.
Last night it reminded me of a corner in downtown Calgary where a fitness centre sat on the second floor. There is a row of treadmills facing the glass and when it gets dark (at 4:00pm in the Winter) you could see a row of them just running on the hamster wheel…
Ok, somewhat off topic but not really. Moral of the story, treadmills suck and we’re intended for caged rodents not humans.
So I ran five miles last night, it is great that five miles seems like a quick out and back. I sometimes forget that a five mile run to a large majority of the population isn’t in their vocabulary. Not that I’m better than anyone, well I kinda am, but you know it gives me something to be proud of. I’ve worked hard to get to this point and see no reason why I shouldn’t revel in it a little.
Pace was good but not spectacular (8:31) considering it was performing in a fitness room at 80F. Sweatshop. I was soaked after the run. Good cleanse.
I’ll be updating my training plan this week and will post for the world to see. Be great to get some feedback as well, cause truth be told I’m piecing it together as I go.
~RunFlickRun~
Subscribe to:
Posts (Atom)