You Gotta Be Hungry!

For each one of these delicious chocolate chip cookies there is an equally delicious championship ring.

Reds Run For Home 5K post race. More to come...

Hunger Walk & 5K Run

As a last minute decision on Monday morning I headed downtown to run in the Hunger Walk & 5k. The night before I had decided not to go, but per usual I woke up around 7 am and knew I had to go or I would regret it. I know, I'm a weirdo, but knowing that I had sort of committed to going made me think I should show up.

The course was out and back. It started at a small park in downtown and wound up to Eden Park and back down. It was all uphill on the way out and all downhill on the way back. No problem. The plan was simple: haul ass up the hill and fly back down. right? right.

I went straight to the front of the starting line. I was determined not to get stuck in the middle of the pack and waste my energy having to navigate my way to the front. At the starting gun I took off and quickly broke away with a group of 6 or so other guys. Mile 1 kicked off with a quick downhill from the start and on to a little stretch of flat road that slowly began to increase in grade as we headed toward Eden Park. I checked my Garmin and realized I was practically sprinting at sub 6 minute/miles. I forced myself to let off the gas a bit and let the front runners pull away. I knew if I didn't ease up I'd pay for it dearly on the hill.

I felt good and loose as we entered mile 2 and was in full on hill running up Gilbert Ave. As we got up closer to Eden Park I thought I would see the leaders heading back down. I thought we would be turning around at the entrance to Eden Park. Man was I wrong. We took a right on Eden Park Drive and continued to climb toward the top of the hill. The hill was starting to take it's toll as my breathing became more ragged. Just a little further. Just a little further. The turn around was at the top of the hill.

Down we went on Gilbert heading into mile 3. As usual by this point I was tired and questioning my sanity. Why do I do this? It's amazing how long a mile can suddenly seem during a race when you're trying gather your wits and composure after a hill. Each step becomes an effort. Each breath feels forced. I took a couple of suggestions from this month's Runner's World to regain control. Both of them worked!

The first was for side stitches. I was feeling a bit of one coming on as I was heading back down the hill. The suggestion is to notice which foot is striking the ground when you inhale and exhale. Then switch the pattern. I did a little skip step while running to change the rhythm of the run. Worked like a charm.

The second bit of advice has to to do with dealing with pain and fatigue in general. If fatigue begins to set in, or I'm getting sucked in to my head by negative thoughts I repeat a mantra. For me simply counting works. Sometimes I'll count my steps. This time I counted every time my right foot struck the ground. It took my mind off the pain and refocused my breathing.

With the finish closing in it was time for a strong finish. I had been watching a white shirt ahead of me for most of the race. He would pull away a bit then I would reel him back in. As we approached the finish I had him in my sights and decided to try to pass him. With one turn and a small hill left I dug in and started the finishing sprint. I pulled up on him on the final hill and edged past him. As we crested the hill I glanced back to see if he was there. He was falling back. I pulled away for a strong finish.

The wave

Let's Go Redlegs

Pigs Fo Sho!

Pigs Fo Sho made their relay team debut this past Sunday at the 2009 Flying Pig Marathon. We weren't the fastest relay team, but we were definitely the team with the most style. We were looking sooo good. Gina took the first leg of the race coming in with her usual flair and style. I rode my bike down to Eden Park to see her come in for her leg, and Ryan pick up the second leg. It was lots of fun to ride along the route and see the leaders come speeding down Madison Rd. and the pack of people running up through Eden Park.

I then hussled it back home to do a quick change and jog to the start of my leg on Wasson. After a short wait Ryan came in strong and I was off. It was loads of fun running my leg with a reasonable goal and no need to push it. I was able to soak in the marathon day atmosphere on fresh legs and without the worry of those final 6 miles that the full marathoners were going to face. I gave high fives to the kids in Mariemont. I collected a couple of Gu packs to save for another day. I sent texts to Missy and Gina letting them know about my progress. I cruised in to set Missy off on the final leg of the Pigs Fo Sho debut race.

While I missed running the full or half a little bit that morning as I watched the runners go past me while I waited at my start the feeling quickly faded as we headed out that afternoon for a celebration barbeque where I could move around without the post race sore legs. Still, next year it might be on.

Flying Pig Finish

Pig Relay 2009

Goals for May

Back in the days of sparkpeople it was easy to stay motivated within the community that constantly presented challenges and feedback from fellow members to keep its users motivated. Since moving away from spark people it's not always easy to keep motivated with no feedback from a community, fewer encouraging words from other athletes. Thanks recently to an update on the great site buckeyeoutdoors.com I've been able to get back into challenge mode amongst a group.

The challenge I am taking part in is to run 750 miles in 2009. It seems a little daunting, but reachable, so to keep up the challenge I'm setting a goal for May to run 75 miles and additionally bike 100 miles in preparation for the Little Miami Triathlon at the beginning of June.

Let's get moving.

Running = 75 miles
Cycling = 100 miles

Cinci Rat Race 10K '09

For a massage and a pop. That was to go to the winner of the Rat Race last Saturday. I bet that I could beat Gina's 5k time while I was running the 10k. Neither of us had a very good race, but I still owe her a massage and a pop. Enjoy. :)

It's a flat, fast course. I PR'ed there for the 5K last year. All I had to do was maintain a 7 minute/mile for a few miles and then bring it on in for a new 10K PR. It all sounded so easy in my head. Despite the fact that I haven't had a good run since the Heart Mini a couple weeks ago I thought come race day I would be up for the race. I thought I would perform. I was overly confident and not prepared for the my second running of the Rat Race, and my first 10K since the Thanksgiving Day Race in 2007. The heat and the cheeseburger I had for lunch didn't help. Stupid! I paid for my lack of preparation and poor choice of a pre-race meal big time.

Lesson probably not learned. I've been down this path before. Except last time it involved some biscuits and gravy and a treadmill.

The Winner

The Puker

If you can dodge a wrench...

Please don't throw wrenches. I couldn't dodge the ball either. So you thought the dodgeball craze came and went with the movie of the same name 5 years ago? I can assure you it is alive and well thanks to the Cincinnati Recreation Commission.

Thursday night I got a taste of the dodgeball life when I was invited to play in the final regular season game for the...ummm..they never told me if they had a team name. Isn't that the point of joining these things? You must to have a witty name.

According to Missy Thursday morning via IM (because all important communication in the 21st century is by IM or text), "it is our last game of the season and... we are playing the first place team...hahaha. we are gonna get creamed. it will be so fun!"

So what. They're the first team in a recreatioal dodgeball league. Nobody takes these things seriously. We'll go out throw the ball around and have a good time. But she added..."for real, we are gonna get creamed...this team is a beast" Oh crap.

I could tell you how they had three dudes that I'm pretty sure were on performance enhancing drugs and went into a 'roid rage on the dodgeball floor. According to one of my teammates still dazed, "He was 3 feet away from me. He could have thrown it easy instead he beamed me in the head!"

I could tell you how by the end we were all hesitant to go back out on the floor. "It's cool, I was in last game. Go ahead."

I could tell you how we got creamed. Instead I'll link to these photos and with a little bit of historical revisionism make us look like the champions we are in our hearts. Eat your hearts out other dodge ball playing team losers.

It's so shiny

I'm a sucker for new gadgets. I don't run out and buy every gadget that comes along, but I would if I could. You'll be mine soon you smooth, sleek iPhone. Well, probably not, but I can dream.

When it comes to running my all time favorite gadgets are two great tastes that taste great together: the iPod Shuffle and my Garmin Forerunner 305. These two little gadgets have really changed how I view long runs. The Shuffle weighs practically nothing and clips to any piece of clothing, so my music is not at all a hindrance. The 305 gives me constant updates on my pace, heart rate and time while on the run. It's all the extraneous information you could ever want on a run and more when you download it on to your computer.

I love these toys. I would never give up these toys.. unless... Ooooohh, new shiny ones! Yay! All of a sudden Apple and Garmin have released new versions of my favorite things! Now, I know that Garmin released the 405 a while ago, but I've heard and read mixed reviews on it. It was never really a contender.

So now we have the new iPod Shuffle which apparently is smaller than a AA battery. I applaud Apple for making these amazing breakthroughs in ever smaller mp3 players and computers that have just as much, if not more, power and functionality as the dinosaurs from 3 months ago we all have now, but I think they've hit the wall on size. While I appreciate their ingenuity I don't need an mp3 player I might easily swallow. The size also means all the controls have been moved on to the headphone cord. I cannot run with Apple's ear buds. They constantly fall out of my oddly shaped ears. I buy cheap earhook ear buds in bulk, because they stay on and they aren't going to last long. I'm sticking with my 2nd generation beauty.

While Garmin may have missed the mark with the 405 I really like the looks of the new 310XT. It's so new it isn't even on their website. We'll see how it functions, but I already like that they have kept the screen size and the button placement while making the casing smaller so it doesn't look quite like you're waiting to be beamed up to the Enterprise. Now it just looks like a cool calculator watch from the 80's. I dig it. According to the specs it also features longer battery life and is waterproof for triathlons. I swore off triathlons 8 years ago after getting pummeled in the murky waters of East Fork Lake, but I might try another with this bad boy on my wrist just to see how it would work.

Heart Mini '09 - 2 Beats

You always hope for ideal conditions when planning a race. It would be great if it were always in the mid-50's, maybe a little overcast so you don't have to worry about sun burn or annoying glare. How about a nice breeze , but not too windy please? It all sounds great. It's what you always hope for, but rarely get. Today was none of that and worse.

Race morning it was pretty ugly with high winds and rain. Ugh. Gina and I lined up for the 5k. My job for this race was to pace Gina and bring her in to victory. Things didn't go quite as planned. I failed. I was later informed I was a "bad pacer". Still, we had a good race despite the cold, rain and wind. Thanks mostly to the fun race mix Gina had put together. I'll have to work on my pacing skills for future races. I will lead her to a pr. fo sho.

When it came time for the 15K things hadn't really improved. The wind was still blowing and it was still raining intermittently. My goal for the race was to beat my time from last year of 1:05:05. It was my goal, but honestly I had my doubts about running a pr this year. I had a list of excuses: Last year I was training for the Flying Pig Marathon, so I was putting in a lot more miles at this point. I am just recovered from my IT band injury from the fall, so I started training later than usual. I am under some stress, so my head might not be fully in the race...blah, blah. I'm such a self defeaters sometimes. Still, I would give it all I have and if it falls apart so be it.

The race begins...

The race is out and back. We head out of the city on Rt. 50 to a turn around point and come back. It's more downhill on the way out and up hill on the way back. With that in mind I decided to forgo trying to run negative splits and decided to go out a little faster than 7 min/miles to build a cushion and try to hold on up the hills on the way back. I don't know if that's a great idea, but it was the plan. Maybe I'll try for negative splits next year.

The first 5K was a breeze. I kept my pace between 6:45 and 7 minute miles just trying to keep my stride smooth and get into the groove of the race. It was spitting rain off and on which actually felt pretty good. As for the wind..not so much. Once you leave the city and the buildings to block the wind you're out in the open where the wind can be brutal, and it was. At this point though, I wasn't feeling it. The first 5K was a very good 21:17.

The second 5K is an interesting one. I'm out to the turn around at just about the 4.5 mile mark and it's back toward the city. Nothing particularly spectacular about that. It becomes a little more of an uphill battle, the legs start to feel the miles accumulate, but overall things were well under control. The kicker comes at mile 5.8 where I make a right turn off Rt. 50 for a short, but grueling hill climb. It's actually slightly less grueling than in years past. They've pushed the start back a little and the turn around up a little, so it's .20 miles of torture instead of..well..more.

Fortunately I was well prepared for .2 miles or more of torture up Torrence. As part of my training regimen I always include at least a month of hill work. For the Heart Mini that involved a couple weeks on another hill and 3 weeks of doing 1/4 mile repeats on Torrence. Run to the bottom of Torrence, turn around up Torrence. Repeat until you want to kill yourself. So, as I turned to go up Torrence it felt like just another day out running. I shortened my stride, put my head down and gutted it out. It was the least amount of fun you can imagine having. That would be no fun.

Mile 7 was spent trying to recover from the hill. It was my slowest mile at 7:20 and the point at which I started to calculate how fast I would need to run the last 2.3 miles to pr. If I could just keep it under 8 min/miles I should be there! This could actually happen.

Mile 8 was spent mentally preparing myself for the final climb. It is a two part ball buster. You head up a hill that isn't terribly steep, then it flattens out a bit for a few yards. Then, bam!, up a steeper grade to the top. ball. buster.

I hit that hill between miles 8 and 9 and I was hit back smack in the face by a mean head wind. I gritted my teeth and leaned into it. The runners near me probably thought I was crazy because late in the race I become sort of delirious. I'm pretty sure I was grunting, growling like an animal when I wasn't cussing at the wind.

When I cleared the hill I knew I had done it. The final .3 miles felt like a victory lap. A painful, cold, quad aching, calf cramping victory lap. I smiled all the way in while keeping my eye on the clock near the finish line as it neared 1:05. I knew I had about a 20 second delay from the time the clock started until I crossed the finish line, but I pushed it just in case.

I smiled and waved at Gina as I crossed the finish line in 1:04:53. A small margin for improvement, but it felt like a great victory over the injury that plagued me in the fall and early in the year as well as the weather that seemed to do what it could to make the race uncomfortable as hell for all of us. Suck it weather.

We celebrated with a great brunch with some friends of Gina's and enjoyed the rest of the day by doing absolutely nothing. She has her own perspective on the day along with a moment that we can all aspire to achieve in racing. Check it out.

Let The Races Begin!

Finally 2009 racing season is upon us..or me. I'm hoping to kick it off right this weekend with a trail run from one of the Dirt Days Trail Series. I say I'm hoping because I haven't fully committed to the race and may end up scrapping it. Regardless the race season will start in earnest 2 weeks after that with the Heart Mini-Marathon.

I'm looking forward to the Heart Mini this year and possibly taking down my previous 15k PR of 1:05. I'm feeling pretty good about it as workouts have been going well with lots of hills and speed work recently. As long as I can keep the knees and IT bands healthy I'll have a good shot at it.

I'm also excited to be putting the Little Miami Triathlon back on the schedule. I have been asked to join a team this year which will mean partnering up for the canoe. Apparently there are several other teams that we will be racing against. The slowest team buys beer or something. Whatever the stakes it will be fun to get out for some friendly competition on an extremely fun race. It will give me incentive to get back on the bike this year to prepare for race day. The focus has been so much on the marathons in the last year or so that my biking has taken a back seat.

What am I doing sitting here typing? I should be out running my hills.

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Time to ride.

12 Favorite Cover Songs

Another one of those list things! I can get on board with this one. If you feel like doing this one tag me up (on Facebook), so I can see what songs you choose! It was a tough list. I have a whole list of songs that hurt to cut, and it was hard not to cheat so I did...a little.

1. All Along The Watchtower - Jimi Hendrix (Bob Dylan) Obvious but a must

2. Perhaps, Perhaps, Perhaps - Cake (Osvaldo Farrés)

3. Hallelujah - Rufus Wainwright (Leonard Cohen) haunting

4. Hurt & Won't Back Down - Johnny Cash (Nine Inch Nails & Tom Petty) A bit of a cheat, but how can deny the weight of years he brings to these songs?

5. Smokin' In The Boys Room - Motley Crue (Brownsville Station) My inner teenager weighs in

6. Smooth Criminal - Alien Ant Farm (Michael Jackson)

7. Landslide - The Dixie Chicks (Fleetwood Mac) Gina may call blasphemy on this, but I love it.

8. Ring of Fire - Social Distortion (Johnny Cash) She may really call it on this one!

9. Fell In Love With A Boy - Joss Stone (The White Stripes)

10. I Just Don't Know What To Do With Myself - The White Stripes (Tommy Hunt)

11. Baby Got Back - Jonathon Coulton (Sir Mix-a-Lot) brilliant and hilarious

12. Against All Odds - The Postal Service (Phil Collins) I have two ears and a heart don't I?

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In a galaxy far, far away...

It's snowing or raining or sleeting outside. Whatever it's doing it's ugly. Who needs a good laugh?


Star Wars: Retold (by someone who hasn't seen it) from Joe Nicolosi on Vimeo.

Happy Inauguration Day!

So we weren't in Washington D.C. freezing our butts off with the massive crowd or Grant Park where the hometown crowd was probably insane with joy. We were sitting at a table overlooking part of the hospital campus watching choppy video that amounted to a slideshow as the internet servers were overloaded with employees trying to catch the inauguration on one of the internet feeds, and listening to a radio station out of Chicago so at least we could hear the inauguration and following speech.

The message came through loud and clear. It's a new day of hope. I'm glad we got to see it and look forward to watching it again later.

Rehab

"Does that hurt?"
"No,it's cool."

I think the sweat that broke out on my forehead betrayed my exterior cool as she dug her knuckles into my IT band and pushed down toward my knee. Damn, that hurt, but I certainly wasn't going to let her know. I'm cool as a cucumber, until the next push down the leg that elicits a groan that I couldn't hold.

"Ok. A couple more then I'll show you some stretches that will help."

Damn. She got me. So, I'm back in physical therapy for what I thought was a knee problem, but turns out is Iliotibial band syndrome. The tightening of the IT band was putting extra stress on my knee causing the to ache. It's a relief to find out that it isn't a knee issue and with some PT and stretching I should be good to go in short order. Go ahead dig those knuckes in. Let's do this.

Now that I know that I should be to go for racing this spring I'm starting to get the bug again. It's time to find some races (short races) and get training. Definitely on the schedule is the Flying Pig Relay and the Heart Mini-Marathon. I'm also gonna take a shot at the Trail Run Series this summer. The last time I ran the East Fork Backpack Trail Run was in '06 and it took a pair of sun glasses and some skin off my knees. I want revenge. It's time to get out and run.

Show No Weakness

I first read about David Goggins in Runner's World a couple months ago. He's a Navy Seal that runs with a purpose. An inspiration.