Community

Whoa, January has just buzzed by so quickly. Things have been so busy with family fun, work, training for the Heart Mini, and the Flying Pig Half Marathon with the running group, and now one more commitment. I've decided to re-join Team in Training as a non-fundraising mentor. This means I'll be able to train with the team and run with the team for the Pig, but my only responsibility in terms of fundraising will be to help the fundraising runners reach their goals.

This won't be another full commitment apart from the running group. I will split time with Team in Training and the running group. It will also not be a solo project. I will be joining two friends and teammates from our Disney training group. We'll be working together and sharing our ideas and resources to make our job easier and the fundraising easier for the team. It should be awesome.

This is what began with Disney, and this is what I'm hoping to build on in the coming year. This is a community.

A New Chapter

This past week began a new chapter in my running story. The title of this chapter would be something along the lines of "Group Running" or something a little more imaginative. Sorry, it's 4:30 am, the creative juices aren't quite flowing yet. The point being, this past week I began running with a new running group that was formed at work. While it is developing into not exclusively a group comprised of only co-workers the original intent was such that employees of the hospital could join and train, race and socialize.

With a place as large as the hospital with over 14,000 employees and growing it's nice to get to know people from other departments and divisions. So often we get focused on our department or little group of co-workers that we see everyday that the rest of the workplace becomes this big mass of unknown people. So often you see the same groups sitting at the same tables at lunch time with very little change or interaction between groups from day to day. It seems in some ways we are all still in high school. The social aspect of the running group will definitely be a positive.

In terms of running I can see where this is going to up my game as well. Right now there is at least one other runner who I feel a bit of good natured competitiveness with during runs. After spending so much time running by myself and challenging only myself it is nice to get some external competitive stimulation. I know toward the end of my marathon training it became very easy to just cruise on my runs. I had lost a bit of competitive drive and was just happy to finish. If that is your goal then that is great, but for me part of the fun is the competition.

I also found out there are a couple of bonuses with the group. As part of the group we get access to a very nice training facility on bad weather days at the University of Cincinnati. We've been forced indoors this week due to snow and uncomfortably freezing temps. There is an 1/8 mile indoor track and of course the dreaded hamster wheel (treadmill). To save my knees I'm not going to spend a lot of the time on the track, because that is a lot of turns in the same direction over the course of 5-6 miles. The hamster wheel is much less torture, although still moderately torturous, when there is someone to run with and talk to while running to nowhere.

Disney Marathon Weekend

I've been trying to decide how to write about my Disney Marathon weekend with Team in Training. Do I want to break into two entries: one for the weekend and another for the race? One long entry? Just a quick paragraph to say hey it was awesome and keep the memories to myself? It's been tough to decide, and so much happened over the weekend that it's taking a while to sort it all out. So, what I've decided is to hit the highlights. These are the top 5 moments and revelations from my Disney Marathon weekend in no particular order.

5. Running with a team is much more fun.

My experience with Team in Training was just phenomenal. I wasn't able to make it to many of the training runs over the fall, which made me a little nervous about going down to Disney with a bunch of strangers. I was preparing myself to spend some time alone. I was good with that. Maybe I got lucky, but it turned out to be a wonderful group of people. Some of which I will have friendships with long after the weekend.

Not only did having a good group of people make traveling more enjoyable and the stay a ton of fun, but it made all the difference on race day. During my first marathon my family came out to support me which was wonderful, but they can only be so many places on the course. I saw them at about the halfway point and then at the end. They couldn't be there for me when the pain started around mile 18. There was no familiar faces when the cramps slowed me down to a walk at mile 20 and 21 and 22...

With Team in Training we had coaches all over the course to help out, to check on you, to give you support, or even to run or walk with you. We had scream teams all along the course to wave signs and yell your name. There were points in the race that I was expecting to see a friend at a certain point in the race, and it was hard to find them, because as I was running someone was yelling my name with every step! It was awesome.

With the team we had many people after the race to celebrate with, to compare notes, to console, to complain to about all the little things that happen in a marathon that nobody else would understand. With the team you have comrades in arms. It's a battle out there and you're not alone.

4. Running for a cause gives you strength.

One of the most memorable moments came before the race. The Team in Training Pasta Party was incredible. Hundreds of Team in Training participants, coaches, families, and heroes gathered to celebrate the accomplishments that really mattered. This wasn't only a marathon this was fundraising for The Leukemia and Lymphoma Society. Wonderful stories were told by survivors. We heard the story of how Team in Training began. We met and had dinner with teams from all over the Americas with teams from the U.S as well as Peurto Rico, Canada and Mexico.

Everything was put into perspective and we were inspired.

3. Every race doesn't have to be for a PR.

3:30. That was my goal time. What are you going to run at the marathon Adam? I'm going to run around a 3:30. I can't count how many times I said that in the months before the race. Did I? Not even close. Things were looking great the first half of the race. I was feeling good. I was on pace. Everything was falling into place. Things changed shortly after mile 13. Maybe it was the heat and humidity. Maybe I didn't get enough rest because I chose to go out the day before and cheer on the half marathon runners rather than rest. Maybe it was a combination of things. What I wouldnt' say though is that the wheels fell off, or things went south.

Shortly after mile 13 I came to a realization. Today wasn't going to be the day. I was having a lot of fun out on the course with the fans and the team, but today just wasn't going to be the day for a pr. So what do I do? Quit? Piss and moan? Nah. This was 5 months of training and fundraising. This was about more than me and my pr. This was the party at the end of all the hard work. This was a celebration. A weight lifted off my shoulders. I smiled. I enjoyed the rest of the race. Leg cramps, tiredness, disgusting Powerade. It didn't matter. I smiled and ran on.

2. Smile

Race photos can be terrible. In you're mind's eye your a cheetah. You're sleek and fast and furious. In your mind's eye that determined look on your face is going to look awesome in the photos. Guess what? Unless you're a ripped, 2% body fat speed demon 90% of the time those photos are going to be cringe worthy. Believe me I've had my share. My determined running face makes me look like my grandpa running. Fat cheeks don't look cool on the run. If you see a camera, smile. Raise your hands. Do something goofy. Have fun.

1. Do something fun the day after a marathon.

There is one word that describes the day after a marathon....pain. If you don't have the pain kudos to you, but what I saw at the resort the day after Disney was a lot of people shuffling along with looks of pain on their faces. Do something fun if you can. Go to the pool, take a walk, get a massage. Get those muscles moving and feeling good. If you're in Disney it's easy. Go ride some rides!

The Final Long Run

Yesterday we had the final long run before Disney. It was also our final official Team In Training group run. As far as long runs go it was very short at only 6 miles, but this was more about meeting up for the last time, giving each other a pat on the back for all the hard work and ironing out plans for the trip to Orlando. I can't believe it is finally here!

It's time to get my stuff together. Above I have my singlet that I received for the race. I've got some iron on letters to put my name on it, so I can elicit some cheers while running so far away from home. I also need to find some sort of white clothing paint or ink. I will be carrying the names of people that I will be running for somehow. My initial plan was to get ribbons and put the names on it, but if I can put it directly on the singlet that would be even better. Then I will be a keepsake and reminder of this great event.

The people I will be running for thanks to some wonderful donations:

Blanche Iker, Janet Chaney, Dalmer Wells, Dotty Radenheimer, Jim Grau, Jeff Atkins, Helen Atkinson, Henry Kundzicz, Betty Mussey, Sue Garner, Inez Minton, Hans Wunsch, David Minton, Patricia Bogart, Kay Paff, Patty Wolf, and Katie Seibert.

These are all people that have been through, battling, or died from some form of cancer. This is the first time that I've put all the names in a list. It really puts things into perspective. It's been 5 months of training and fundraising. It seemed monumental, but I could have stopped at any time. I'm going to run 26.2 miles, but I don't have to, my life doesn't depend on it. These people have battled or are battling a disease that could take their lives. They don't have a choice, they can't just stop. I am proud to carry their names.

2008

It's time to set up some goals for the new year! Over the past year I've found that I've been doing a lot more running that I have cycling thanks to the addition of marathons to my race schedule. It is very time consuming and energy consuming to prepare for the marathons leaving less time for the bike. This made my duathlon plans and mileage plans for 2007 suffer. It just became to much to juggle with trying to train for the Flying Pig and training of the half in the fall and Disney coming up in a couple weeks. Something just have to give, and it turned out to be the time on the bike.

In 2008 I've decided to continue with my running goals that I didn't quite reach last year like the sub-20 minute 5k and sub-40 minute 10k, and my ultimate goal of a Boston Marathon qualifying time. This means I'm going to change my goals for cycling. Running is going to be about speed, and cycling is going to be about distance and just enjoyment. I want to continue my cycling, and especially commuting this year. I just won't be working on speed.

One new thing that I'll be doing in 2008, or at least revisiting after 8 years is the triathlon. Rather than trying to compete in a bunch of duathlons I'm going to prepare for one triathlon. It will most likely be one of the HFP races, and most likely the East Fork Triathlon. The race is in August which will give me plenty of time to prepare for the swim once the weather gets warmer.

I'll also be revisiting the MS150 ride this year with my buddy Rick. I've done the MS150 3 times in the past. It's always a great time for a great cause.

GOALS
1500 miles running challenge
1500 mile cycling challenge
2008 push-up challenge
2008 sit-up challenge
commute to work on bike more
qualify for Boston (3:10 marathon)
run a sub-20 minute 5K
run a sub-40 minute 10K
Race 1 Triathlon
Ride and MS150 ride
Race a fall marathon

sub-categories
track eating and eat healthier (limit fast food, sweets, soda)
get to the gym twice a week

The 20 Mile Run

The morning started out cold with snow storm warnings for the city. This was the 20 mile weekend. That means I have only a few choices. Try to beat the storm or run through the opening snow, or wait until Sunday after the first round of snow and run on slick ground and colder temperatures. Then there was the last choice of running 20 miles on a treadmill. I think I'll take the weather.

At 7:45 and the beginning for the run the snow hadn't started and the temperature wasn't so bad. It was hovering around freezing. I stretched out at the side of the 5 mile loop where I left a water bottle with Gatorade, one with water, and a banana. As I finished up my stretching A group of runners were running down the path away from me. Maybe I wouldn't be running alone after all. They were about 25 yards ahead as I took off. I felt good so I followed along hoping to catch up. I didn't want to push it too hard, so while I could keep them in sight I wasn't maeking up any ground. At mile 1 I checked my watch to see that I had clocked a 7:28. That was way too fast. If I was going to make it 20 I couldn't keep up that kind of pace, so I let them go. I backed off my pace and felt for something closer to an 8 minute mile.

The first 5 miles, or one lap, felt great. It wasn't too cold. The legs felt good. I stopped for a minute to eat a Gu pack, and suck down Gatorade. As I started the second lap the snow started. It was a steady, wet snow that immediately picked up to a steady downfall. The second lap went without incident. I felt good as I steadily turned out 8 minute miles. Everything seemed to be clicking along. By the time I got back to my stash The ground was covered with snow and the path was quickly turning white. I stopped to devour half a banana and drink some more Gatorade. I would be cutting it close, but I might be able to get in 5 more miles and still get over to the start of the Noel 5K that was also running that day at Lunken, unless it was canceled of course. The snow continued to pour down occasionally mixed with bits of ice. As I headed out on the next loop I switched directions hoping to avoid some of the wind in the face that I was getting on the second 5.

These next 5 proved to be more challenging as I grew tired and the footing became slippery. With every foot fall my foot would slip just a bit. It wasn't enough to feel like falling, but enough to be annoying and make me work harder for every step. I finished up the first 15 miles at 9:45 am. The Noel 5K started at 10 am. I had just enough time to hop in my car and drive around to the other side of the park where the start line was and the registration. I ran in, filled out the registration as quickly as I could, pinned my number to my shirt, grabbed a cup of water and walked out toward the starting line.

As I walked out to the starting line the snow was still coming down at a steady clip with the ground fully covered, the drive and the path fully covered with snow. I was surprised to see that around 100 crazy runners made it out for the race on this treacherous morning. It made me feel good to be out there and glad that I came over for the race. I saw a few familiar faces that I said hi to including the race director Don. Everyone was in good spirits and excited to get going. It's not usually something I'm very aware of because I'm deep in my own thoughts and plans for the race. Today I was just glad to see other faces.

I didn't set any blistering records for this race or even attempted to do so. I just wanted to run a steady pace and stay squarely in the middle of the pack. It was an out and back course, so I got to see everyone running their race. As I was headed out I saw the race leaders coming back at their lightning fast pace. I was hanging with the middle of the packers the entire way. As I was heading back I saw the slower runners working just as hard if not harder than the race leaders. My hats off to those who spend a long time out on the course. It's impressive to see someone run fast, but it's just as impressive to see those working so hard to reach their own goals at the back of the pack. The longer you're out there the harder it gets, especially on a morning like this when it's snowing and freezing.

During mile 3 I was plugging away when I saw a guy up ahead of me suddenly take a hard fall. He tried to get up, but fell again and again. I stopped to help him to his feet and asked him if he was alright. I walked along with him for a few moments to make sure he was steady. He said he would be alright, so I moved on. As I crossed mile 3 I slowed down and told the volunteer to keep an eye out for the guy. He might have hurt himself.


Usually at the finish it's time to kick back relax, stretch out and grab some refreshments. It wasn't over for me yet though. I walked through the finishing chute, gave the officials my tag and jogged on out the back, turned and headed back out. It was 2 miles to the finish. Two more agonizing, knee aching, soaking, cold, snow covered miles.


1 - 7:28 2 - 8:04 3 - 8:03 4 - 7:56 5 - 7:43 6 - 7:36 7 - 7:56 8 - 7:41 9 - 7:34 10 - 8:00
11 - 7:17 12 - 8:25 13 - 8:36 14 - 8:34 15 - 8:20 16 - 8:05 17 - 8:20 18 - 8:57 18.1 - :53
19 - 9:20 20 - 8:52

The 20 Mile Mix

There isn't much cool about waking up at 4 in the morning and not being able to go back to sleep. That's especially true on a day when I have a 20 mile training run planned. It is kind of cool to sit in the quiet and dark of the early morning just listening to some music and putting together my mix for the run. I like to mix it up with some music and podcasts. Anything to take my mind of the long miles. This will be key this morning as I'm looking at freezing temps and possibly snow and/or rain. Lunatic Fringe indeed...

Dare (Soulwax Remix) - Gorillaz
505 - Arctic Monkeys
Born To Be a Dancer - Kaiser Chiefs
Phedippidations 126: Base Training - Running Podcast
You're a Mean One Mr. Grinch - Aimee Mann
Joker and The Thief - Wolfmother
The Underdog - Spoon
Oh My God - Kaiser Chiefs
Filmspotting #190: I Am Legend/Juno...- Movie Podcast
Well Thought Out Twinkle - Silversun Pickups
Seven Army Nation - The White Stripes
EndurancePlanet.com 12-13-07 We Arrive at 6 and 5...-Multisport Podcast
Sugar Free Jazz - Soul Coughing
Feel Good Inc. (Stanton Warriors Remix) - Gorillaz
All This Time - Heartless Bastards
I'm At Home Getting Hammered...- Banjo & Sullivan
Lunatic Fringe - Red Rider
Ecstasy - Rusted Root
Since The Last Time - Arrested Development
Take Your Mama Out - Scissor Sisters
I'm Shipping Up To Boston - Dropkick Murphys
Ball and Chain - Social Distortion
Immigrant Song - Led Zeppelin
Something In the Water - The Jealous Girlfriends
Get Back - The Beatles
Children's Story - Slick Rick
Killer Kaczynski - Mando Diao
Henry Parsons Died - Widespread Panic
Fell In Love With A Girl - The White Stripes
None Shall Pass - Aesop Rock

Jingle Bell Run 5K

It's been entirely too long since the last time I've posted on this blog. I've been very busy adjusting to my new job, and Scrabulous on Facebook has me thoroughly addicted. So what's been up for the last few weeks?

The leg has been healing slowly. Some days it has been feeling better than others. I've cut back to running 3 days a week to give it a little more time to heal in between runs. This has made my weekly mileage suffer, and it will be interesting to see how that effects my marathon running. At this point I just want to arrive in Orlando and on the starting line healthy. I'll let the rest take care of itself.

I've run two races. The Thanksgiving Day Race 10K was my first race back after the injury. I wasn't running for any sort of time. It was running with my cousin Michelle and a friend of hers. I let them set the pace at the beginning of the race and just hung with them the whole time. There was no reason to push it. I could have risked further injury, and running with Michelle was just fun. It was a great morning.

Following the race I started to have problems with my left foot. I thought it was a bruise at first, but I think it was more of a muscle pull in my foot. The muscle across my left instep was hurting at every step. It was another set back in my marathon training that I just didn't need. I started switching back and forth between my new shoes, and my older, more broken in shoes to try and ease the pain in my foot. It seemed to work out as the foot eventually worked itself out. The leg continues to nag and ache some as it heals. I've just come accept it as it is and will do the best I can with the pain.

That brings me to the Jingle Bell Run. I didn't have any particular expectations for this race other than to just run the race, and have a good time with Michelle. The course was an out and back course, so I decided to set a steady pace for the first half. After that I'd make a decision whether to maintain or push it up and really race this thing. The weather was cool, and it had been sprinkling and raining off and on all morning, but at race time things were looking pretty good.

We started off the race at a pretty good pace. I was shooting for about an 8 minute mile. We started in downtown Covington. near the Ohio River. We went up the road and took a right on to a bridge for our first river crossing into Cincinnati. As we came off the bridge we finished mile 1. Things felt pretty smooth, and even as I was not pushing the pace I came in at 7:18. Things were looking good. I was feeling good. I still didn't push things too hard. I just let Michelle set the pace and cruised along. She set an excellent pace as we came in at a 6:55. Going into mile 3 we headed back across the river. As we headed up the incline of the bridge I decided to pick up the pace. As we crested the bridge you can just see the finish line off to the left. This is a great motivator to keep it up. Off the bridge and around the block to finish mile 3 at 6:50.

A final sprint brought me in for a great finish. About 45 seconds later Michelle came in for her own impressively strong finish. The foot was feeling good. I hadn't thought about my calf at all after the first mile of the race. We both finished under 22:30. It was a great race.

On The Road Again...

The Trusty Asics Gel-Cumuli

After a week with a few easy runs followed by 5 days with nothing but rest I think I'm ready to get back to training for Disney for reals. I got out for a lunchtime run, and for the first time there was no pain at all in my calf or shins. It is such a huge relief. I was so afraid that this would be one of those injuries that would linger and hang on. I think the 5 days off did the trick and helped me kick it. It just goes to show that sometimes less is definitely more, and you should always listen to your doctor.

Now that I'm back on with training it also means I can get back to racing. Thursday is the Thanksgiving Day Race. It's a great 10k on Thanksgiving morning to help you build up that apetite so you can stuff yourself for the rest of the day with no worries. mmmmmm turkey. This year I'll be running with my cousins. This year I won't be racing for time. I won't be racing for time, I won't be racing for time. If I tell myself that enough times it might start to sink in to my corrupted, stubborn brain. I'm going to hang with my family and run just for fun. I won't be racing for time.

One final thing is my Team In Training fundraising. I've got about 3 weeks left to finish up my fundraising and reach my goal. I'm soooo close I can see the end! Only $375 to reach my goal of $3600! We did a craft show this past weekend selling handmade cards and Christmas ornaments my wife had made. Unfortunately, we didn't make much, but that's alright. It was so sweet of her to spend all the time creating the cards and making the bulbs. There were a lot of people there selling crafts, so it wasn't easy to get noticed.

It's Not So Bad

This just in.....Runner training for Walt Disney World Marathon and raising money for Team in Training has fears of injury after experiencing increasing pain in his left leg that culminates with him having to bail on a training run. Runner decides that it would be best to see a doctor. More at 11.

The worst moment I had yesterday in the doctor's office was when they told me I neede xrays. Immediately my mind flashed forward to him giving me the news that I have a stress fracture and I shouldn't run for at least a couple months. Fortunately that scenario didn't happen.
First I should say that the doctor was great. He and his wife are both runners, so he was very understanding of this crazy need to push myself. That really put my mind at ease. I was afraid that I would get a doctor that, while maybe a good doctor, just wouldn't get it. Add that to the fact that he never spoke down to me or made me feel stupid. I really couldn't have asked for a better doctor. Except for maybe one that could replace these twigs with bionic legs. That would be cool. :)

He confirmed what I had already suspected. I have some mild shin splints. That isn't really part of the problem with my calf, but a bonus diagnosis. He showed me a stretch to do for the shin splints. He said to give it a week before seeing improvement there. The calf muscle problem is just a strain. It was caused by a combination of training and poorly fitted shoes.
I suspected the shoes, but wasn't ready to fully admit it. I tried these new Asics Nimbus with a different width. They never really felt very good, and it was just a bad idea. Like he said, "if it isn't broke don't try to fix it." Luckily this news comes with two days left on my 30 day return policy. I'll be heading back to Fleet Feet today to return the Asics Nimbus and returning to the good old Asics Cumulus with a 2E width.

In addition to the shoes he said I'll need to take it easy for 2 weeks. I can still run, but only the shorter easier runs. No interval, tempo training, or long runs. I'm just glad that he thinks that I will be able to keep training at all. I had high hopes going into the training for Disney of setting a PR and getting closer to qualifying for Boston. I've come to realize that just getting to the race healthy and happy will be more than enough for me. So much work has gone into this race besides training by myself and my family that just being on the starting line marathon day will be a huge reward.

A special thanks to Bree for sending me photos and messages while I was at the doctor's office waiting. You brought a smile to my face.

Tomorrow

I was going to do a two part Halloween weekend wrap up, but the time has passed. It just doesn't interest me anymore. I'm easily distracted by shiny things, or colorful things. It's been pretty much about work the last couple of weeks. Work, work, run, work, sleep, work, run, hurt leg, work. At least there is all the work to keep me preoccupied and not thinking too much about that little thing toward the end of that list. It's kind of hard not to think about it though with the Team in Training and Disney front and center.

The last couple of weeks has seen an increasing pain in my left leg below the knee. I can't point to a specific event that has lead to the pain, just a slowly growing ache that continues to grow and bother me. It could be overtraining, since I've been training for one race or another since January, or it could be something worse. I'm going to try and put it out of my mind until tomorrow.

Tomorrow I go see the doctor. Tomorrow I find out how I spend the next couple of months. Do I finish preparing for Disney in January? Do I get to explain to all the friends and family that I won't be continuing with Team in Training? Tomorrow I'll know.

Halloween Weekend Recap Part 1

It was just me and the alpacas up Sunday morning. I've run by this alpaca farm countless times, but have never seen all the alpacas hanging out so near the fence. Pretty cool. I needed some pretty cool and amusing things to keep me happy on this Sunday morning long run. It's been a crazy, busy weekend that started Friday after work with the Cystic Fibrosis Foundation's Run Like Hell and culminated Saturday night with a Halloween bash at my best friends' house that we'll be talking about until the next Halloween bash. Since it was such a packed weekend I'm going to blog this out in installments. First stop is the Friday's Run Like Hell.

I've been working on the marketing committee for the Run Like Hell for quite a few months now. We worked on a very tight budget in order to be sure that 90% of the proceeds would go toward funding research for a cure for CF and support for families of patients with CF. That meant a lot of calls to get items and services donated. Our goal was to raise $100,000 Friday night was the fruit of all our labors.

Previous years have come to be known under the aliases of Rain Like Hell, Snow Like Hell, The day the Hell Froze Over, Hotter Than Hell....and on and on. What would the weather bring this year? Fortunately, as the evening grew closer the weather was looking very good. It was hovering in the low 60's with a few clouds scattered around. If the weather took a turn worst, which is always a possibility during any given October day in Ohio we were prepared with tents for the band and the crowd.

Before the race I worked race day packet pick up and late registration. It started off a bit slow, which was good because I got to roam a bit and take some pre-race photos. However by 7pm, 30 minutes to the race, we were slammed! We were checking registrations, taking money, and giving out race numbers as quickly as we could to get everyone registered before the gun went off at 7:30 pm. Things started to slow down around 7:25, so I jumped ship and headed for the start line.

The starting area was packed with people. I know they make announcements and what not before the race because of previous years' experiences, but this year you couldn't hear a thing. People were chatting and checking their watches knowing that it must be getting close but not getting any sort of information. I chatted with a few people, snapped a couple of photos and enjoyed the crowd. This would be the first race where I wasn't going to worry about my time at all. I was just going to run, take photos and enjoy all the crazy costumes!

The gun went off and the mad dash began! I set out at a steady pace. I wanted to stay up with the front runners just for a minute or two, so that I could fade back and take photos along the way. It was a little bit like running intervals. I'd pick up the pace for a few minutes to a point where there was a street light or what looked like a good spot to shoot from, stop take a photo, then run on up for a few minutes to the next spot.

The photos really speak for themselves....Go Here. I took about half the photos. The other half were taken by my father in law Tom Chaney.

After the race I went to the after party where I worked the souvenir booth and walked the crowd taking photos. It was lots of fun, and a very rewarding experience.

As a postscript to this blog I received an email from Annemarie, the Events Coordinator for CF. The preliminary total for the event was $102,000! WooHoo!

Taking Rain and Making Lemonade

If I were doing one of those "post what's outside your window at work" games this is what I'd post. Well if I pulled a Peter Gibbons and took out one cubicle wall this is what I'd see. This is the 4th day straight of rain. I think it's been the 4th. I don't know I've lost track. I was going to complain, but how can I complain with all the devastation going on in California with the wildfires. Thanks to Entertainment Tonight I know the troubles that Britney Spears, Sean Penn and other superstars are going through. I really hope one of your 5 homes don't burn down! It's a tragedy. Seriously though my thoughts are with you all...everyone except Britney. I could care less about her.

But I digress. I've decided that since it's been pouring down rain, and I don't have access to a gym right now that I'd take a recovery week. I needed to let my feet and legs heal a bit anyway. Continuing to run last week after the race was a bit much. I've been feeling the strain of the race in my calves, and the blisters I'd developed during the race were still hanging around. Add to that a general training fatigue anyway. This was a good opportunity to rest and heal with out feeling all stressed because it is so nice outside and wanting to get out and run or ride. After a couple days off I started to feel the urge to run, but couldn't because it continues to rain so I did some much needed strength and core training.

Friday night is the Run Like Hell 5K. Following that I've got a busy weekend of Halloween parties and a Team In Training Fundraising party. With the Run Like Hell out of the way I can concentrate on my Team In Training fundraising and training for the Disney Marathon.

Autumn Weekend Workouts & Chi Running

It's been a great weekend for workouts. Autumn temperatures and colorful leaves are in full force and made yesterday's ride and today's run really great. Today run was particularly good because it was a bit of a relief. Ever since last weekend's half the runs this week have been tough. I've felt like I've had to force my pace and I never felt comfortable at any pace. It was not encouraging.

I decided to take today's 13 mile long run and just try to run at a comfortable pace. I didn't do any marathon pace running. I just let my legs carry me at a comfortable pace. If that meant that I ended up walking some then so be it. As it turned out I was able to set a comfortable pace and keep it up the entire time without stopping. I had some minor aches and pains, but nothing that was cause for concern and nothing that a little ice didn't take care of after the run.

On a completely different topic. Has anyone heard of Chi Running? I received a call the other day letting me know that I won a drawing last weekend for a workshop for a program called Chi Running . I've never heard of the program and was wondering if anyone else had done it or at least heard of it. I just don't want to waste a half a day only to find out that it is a 4 hour long commercial for a book. They promise the ability to run farther, faster, with less effort and injury free. Sounds good to me.

Inspiration

Visit the websiteSpirit of the Marathon

Dayton River Corridor Classic Half Marathon

I stood at the start line outside of University of Dayton's Welcome Stadium ready to go. I was feeling confident. Despite the fact that my iPod crapped out on me, so I wouldn't have my tunes or my Phedippidations podcast to pass the early miles, I was still feeling confident. I was disappointed that I wouldn't get to hear the cheers from around the world of the other runners that were participating in the World Wide Half Marathon. I was really disappointed that I wouldn't get to use the playlist the Bree and I had spent months building for the race. Still I had gotten good use out of it during training, and I was well prepared for the race this morning. Nothing was going to bring me down.

I had my clothes layed out the night before. I had my food prepared. Everything was ready. What was I missing? What did I forget? Apparently it was my brain because when the starting gun went off I shot off the start line like a rocket and never thought to slow down until it was far too late.

About 1/2 mile in I fell into pace with a lady at a quick 6:52 pace. It felt great to be in step with someone. I concentrated on smooth breathing and a quick turnover. The air was cool, the sun hadn't broken through the clouds yet and everything was right with the world. I had visions of finishing at under an hour and 30 minutes. This fellow runner and I were like a well oiled machine as we broke off at water stations to grab a drink and then fell right back into step. It went like that for the first 5 miles or so.

Somewhere between 5 1/2 and 6 miles my fortunes began to change as a strange pain ripped across my back between my shoulder blades and fatigue began to set in. I tried to push on at the same pace, but I had to slow down. I backed off and tried to stretch out my back a little as I ran. It eventually worked out, but I knew that the rest of the race wasn't going to be as easy as those early miles.

That little thought and little bit of doubt opened the door to the voices. The voices came in to sit for a while and have a chat. We discussed how the pain in my back was weird and painful and probably would come back. They laughed and laughed as I tried to pick my pace back up and ask them to leave. It was a grand ol' tea party...for them. I was struggling and by mile 8 marker I had another issue. I could feel blisters forming on the instep of my left foot and on my right heel. Seriously? What the hell. This caused the voices to crack up and they jabbered on.

At mile 9 waterstation I had had enough. I was way to far into my own head, so I stopped. I picked up a cup of water and gave myself a 1 minute time out to walk. I needed to regroup and get myself out of my head. I ushered the voices out and decided that I would try to relax, find a comfortable pace and enjoy the rest of the run. I got a helping hand by another fellow runner somewhere around mile 10 as a guy ran up beside me and started to make small talk. We talked about the weather, races we had run the previous weekend, anything to forget about the fatigue and pain of the late miles. I don't know his name, and I didn't see him after the race, but he was awesome and I thank him.

After passing mile 12 I could hear the cheers and see the stadium as we headed in the home stretch. We headed off the road, across the parking lot and into the stadium where we finished with a 3/4 lap around the track to the finish line. I could hear labored breathing and a quick pace coming up behind me trying to make the pass, but there was no way I was going to be passed 200 yards from the finish line. I picked up the pace and thought about the days of running the 400 meters in track. I finished strong.

mile 1: 6:52 mile 2: 6:57 mile 3: 7:04 mile 4: 6:55 mile 5: 6:56 mile 6: 7:05 mile 7: 7:30 mile 8: 7:47 mile 9: 7:48 mile 10: 7:55 mile 11: 7:56 mile 12: 7:58 mile 13.1: 8:33

My official time was 1:37:21 finishing 5th in my division (M 30-34) and 91st overall (I think). They haven't posted the official results on the site, but they were available the day of the race, and that is what I remember reading. I could be wrong. I was a little delerious at the end.

It wasn't a PR day, but I'm happy with the results. I was only off by a minute and a half from my 1:35:55 PR set at the Loveland Challenge last year. It was a huge learning experience. I now know that I really could use some music at the beginning of races to help me relax and slow down in those early miles. I got so wound up with thoughts of pr's and fast speeds that I made a really silly mistake. I also learned that no matter how comfortable a new shoe feels on short runs that doesn't mean they are broken in and ready to go on a long run or race. I know I'm not making grand discoveries here, but hey I learn best through experience and more experience and nearly hurting myself. It's all good.

Little Miami Tri

The Little Miami Triathlon is not the normal swim, bike, run triathlon. Instead of starting with a swim it starts with a 6 mile canoe or kayak down the Little Miami River. I choose to do the kayak, because it's a little quicker and a individual event. The canoe requires a partner. I don't mind working with a partner, but I don't particularly care for canoes when it comes to racing. Once you reach the first transition you ditch the kayak and run 5.5 miles back up the river mostly on marked roads and a couple of miles on a multi-use path. The final 1/4 mile of the run is the reall kicker. You hang a right off the multi-use path on to a dirt trail that leads to a set of steps. You run (or walk) to the top of the steps then back on to the dirt path which continues up, and up, and up, and up at about an 18- 19% grade. Does that sound right? Maybe I'm exaggerating, but it is steep! The Final leg of the race is an 18 mile bike on country roads around the Fort Ancient where the race begins and ends. The bike course is mostly flat with some rolling hills. The tough parts of the course are out on open roads in corn fields where the head winds can be pretty nasty.

Now that you have an idea of what the course is like let's talk about this year's adventure! I started at 8:38 am with a buddy. It was early enough that it was relatively cool. I say relatively because it was already warm enough that nothing extra besides race gear was necessary. We had received news that contrary to earlier reports they were unable to get permission to release more water into the river to raise the water level. We were in for a rough morning on the river and that's just what we got. As we paddled down the river we hit sections that were less than 6 inches deep. We went around bends and through small, shallow rapids that left about a foot wide path for which all the boats and kayaks to pass causing bottlenecks and a little bumper boat action. The key to getting through this portion of the race was to try and relax, and paddle smart. Otherwise I'd find myself flipped over like I saw a few other people. It's just the worst being soaked and trying to empty out a kayak full of water.

I hit the shore at an hour and ten minutes, which was a little disappointing. If the river would have been higher I could have easily brought it in at under 55 minutes. Since I used the event supplied kayak and paddle all I had to do was dump the kayak and paddle with some wonderful volunteers take a few sips out the water bottle that I had taken with me on the river before tossing it and run away. At this point I had a little surprise. As I was running out of transition I ran past the buddy with whom I started. I hit the road at a steady pace and worked the stiffness out of my legs that had set in over an hour of sitting in a kayak in the first mile. After that I settled in to a rhythm and cruised through the rest of the run. It was all smooth sailing until I hit the dreaded hill that I talked about earlier. I jogged up to the first section then walked as quickly as I could. Ran across another relatively level part and walked again. There is no real reason to run this part for me. It's more about conserving energy fort the bike.

At the bike transition I popped a couple of electrolyte tabs grabbed some water, changed shoes, changed into a dry cycling jersey and hit the bike. By this time it was really starting to heat up. The expected high was 90 and it was definitely getting into the 80's and sunny. That makes for a tough bike ride as you head out on to these country roads that are mostly along open fields and corn fields where more often than not you're going to hit a head wind and that is exactly what happened. The best thing to do is tuck on to the aerobars and concentrate on keeping a steady cadence, and if I was lucky I could fall into line with a couple of riders and do some drafting. On most triathlons drafting is against the rules, but there is no rule against it in this race. Unfortunately for me it wasn't meant to be for two reasons. I found myself, as I often do, in the no-man's land in between the quick riders and the slower riders. To add to my problems all of the pushing across the rocks in the kayak and my poor paddling skills had left my lower back tired and growing painful. It made it extremely tough to stay on the aerobars without hurting my back worse. I pushed through the headwinds, over the rolling hills as best I could.

Despite the pain in my back there was one upside to the bike portion. Thanks to the electrolyte tabs I was able to avoid the painful cramps that had plagued me in previous years. Every year before this one at about mile 11 my calves would just sieze up painfully making pedalling all but impossible. While the back pain was uncomfortable it was manageable and preferrable to the cramps. I was able to push through the back pain and once I hit the last few miles the adrenaline of the finish took over.

The final time 2:58:41 which is over 15 minutes slower than last fall. However I finished 10th out of 50 kayakers which is the highest I've ever placed!

Getting Pumped for October

October is shaping up to be a great month! On Monday, October 1st I'll be starting a new job. I'm so excited about this because, among the many other reasons, I won't be working nights, weekends and holidays for the first time in 7 years. That means I'll be able to get back on to a regular sleep schedule (no more getting off work at midnight, and in bed at 1 am, only to get back up at 6 am to go back to work). Those days just suck. It drains me physically, mentally, and emotionally. No more...woo hoo!

In addition to the new job October is one of my favorite months for racing. This one is going to be particularly busy with 3 races lined up. The first race is the Little Miami Triathlon. This will be my 4th outing of the Little Miami's kayak, run, bike race. I don't have any specific goals for this race other than just to get out and have fun...and kick my friend's ass! Every year I do this race with my best friend. Last year he was talked into doing the canoe division with a partner. I was in a kayak, so we weren't really racing head to head. This year he's upgraded his bike and has been training with a buddy at work on his run. He'll crush me in the kayak. He has a lot more experience and better form in the kayak and has better upper body strength. That's just the beginning though. I plan on seeing him on the run, and passing him on the run. :)

The second race for the month is going to be the Corridor Classic Half Marathon, and more importantly The World Wide Half Marathon. It will be so exciting to know that I'll be running with Team Sparkpeople and all the other runners all over the world! Check it out at worldwidehalf.com. For this race I do have a specific goal. I want to set a new pr, and crush my previous record of 1:35.55. I'd also like to run negative splits for this race. I really need to slow myself down at the beginning of races.

The third and final race of the month is the Cystic Fibrosis Foundation Run Like Hell 5k. This one is not only a race, but also a volunteer project I've been working on all fall. I'll be working the night of the race doing something in a booth, and I'll probably be dressed up in a costume, so needless to say this run will be just for the fun of it! I just need to think of a costume that will be easy to run in, and has no mask that will constrict breathing. Any suggestions?

The Advantages of Running at 5 AM

Disclaimer: This blog entry is an attempt to delude, I mean convince, myself that getting up at 5 am to run is in fact a great idea. I mean I'm going to be doing it over the next few months, so let the deluding, I mean convincing begin!

1. It's better than coffee. I'm not a huge coffee drinker, but I do like those bottled Starbucks Frappuccino drinks in the morning. A good run in the morning is a great way to get the blood flowing and a nice shot of endorphins.

2. I avoid the heat of the day. For a little while longer temps are still hitting in the low 80's. I'm not a fan of running in the heat. So, for the time being it's nice to run before the sun comes rises. Now that's going to be a different story come November and December. Let's just not think about that right now.

3. When work is done it's family time. I can't convince my wife and daughter to get up at 5 am and hang out with me. So, I guess it's better for the marriage if I spend time with her after work sometimes instead of running or cycling all the time.

4. Running in the dark can be fun! We live on a pretty safe, out of the way road, so running in the dark is fairly safe as long as I don't trip and fall on my face! This morning I felt like I was in my own personal horror movie. I was running in the pitch black of our street where there are no street lights, so the only lights I had were the lights of a few scattered houses with their lights on. I was surrounded by the woods and the sounds of small animals like squirrels and large animals like deer scurrying away. I only hope I don't run into the mean ass pack of turkeys that roam the neighborhood. That would be a horror.

Help convince me. What are some other advantages?

Fall has...Fallen, in a totally good way

I was working up a rant on the lack of courtesy on our local multi-use path for today, but I think I'll put that off for another day in favor of something a little more positive. Fall has finally showed up in Ohio, and like it most often does it burst on the scene on the drop of a dime. You go to bed one night after a 90 degree F and muggy day only to wake up the next morning to 50 degrees and a day that reaches a high of 65 and no humidity. That alone is worth a little celebration. Add to that a little mental boost from a good run and you might find me dancing a little jig at said celebration.

I woke up at about 7 am to a long run that I didn't particularly feel like doing. I got little sleep last night, had a few too many drinks while hanging with a buddy, and was facing a very long 12 hour work day in 4 hours. After downing a big glass of water and some electrolyte tabs I stepped outside in my short sleeve TNT running shirt and a pair of shorts only to quickly run back inside. It was quite cold outside at only 49 F. I pulled out a bag of cold weather gear and dug out my running cap and gloves. Knowing that I need to work on my nutrition and hydration during long runs I pocketed a Gu and drove a bottle of water out to the 6 mile point of my run.

The run was wonderful. The 1.5 mile warm-up went smoothly. I picked up the pace for a 5.5 mile race pace section which wasn't quite up to the speed that I wanted, but it still felt great. I slowed it down for the last 3.25 miles, but even at 8 minute miles I felt like I could have put in another 5 miles. I haven't felt that way about a run in a few weeks, and not really good about any particular run since my last race. September wasn't off to a great start for training. All the heat, humidity, bad shoes, and general feeling of malaise has left me feeling less than excited about training into the fall. Today has gone a long way toward turning things around. It's the beginning of a new season, and I've got some of my favorite races of the year to look forward to as well:

10/7 - Little Miami Triathlon -kayak/run/bike
10/14 - World Wide Half at the Corridor Classic Half Marathon
10/26 - Run Like Hell 5K