TJ

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Good runs + less pressure = more fun

I had another successful summer run yesterday.  Two great runs in a row.  Wow.

My app has really helped slow me down as it speaks to me, “Slower” when I run too fast for the preset pace.  This had enabled me to run like I used to before the summer heat hit.  I have cut my weekday runs to 5 miles for now and am working on rebooting my training for our marathon.

I am so encouraged by my runs this week.  Negative splits have changed my summer runs from dreadful to… maybe not exciting, but at least something to which I look forward.

As I ponder the Lehigh Valley Marathon in 8 weeks, I have come to realize (with TJ’s help) that the pressure of wanting to keep an 8:00 pace for 26.2 miles has really gotten to me.  It has made my running a burden and no longer fun.  So I have changed my attitude toward the marathon.  I would love to qualify for Boston in September and hope that I will, but I am no longer focusing on that as my primary objective.  It is an accomplishment in and of itself to finish my first marathon and I may surprise myself and run at my desired pace.  But I am going to relax, enjoy and make this an experience to remember.

So I feel that I am in a much better place now.  I have had a couple really good runs this week, even in the heat.  I have taken the pressure off of myself as to my expectations for the marathon.  I am more positive and enjoying the journey rather than obsessing about the destination.

Life is good!

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5 mile summer run – back in the game

Yesterday was hot again.  Leave it to me to take time off running last week while it is 79 degrees outside and come back with a heat index near 100.  Anyway, my first regular run had good points and, let’s say, personal challenges.

Here are my splits:

Mile 1 – 8:48
Mile 2 – 8:39

I have not been having my app tell me my pace so as to not concentrate so much on pace but just on feel.  I specifically tried to start out slowly, but ended up at a faster pace than I have had in quite some time.  Not that I am complaining about the faster pace, but I know in the heat it is important not to start out too strong.

Mile 3 – 9:16

By the time I hit my third mile I realized I must have started too hard.  I felt fatigued and even walked for a short time at the top of a hill.  The heat was getting to me as I pushed along.  It was so humid and hot that it was getting hard to keep my breath.

Mile 4 – 11:52
Mile 5 – 11:51

By mile 4 I knew I must have started out way too fast.  I ended up walking about half the way and slowly running the rest.  At 4.5 miles I decided to head home knowing I’d make 5 total and not worry about the last two miles.

Talking with TJ afterwards I realized that I really need to do what I had originally planned and run negative splits.  I think I will go back to my iSmoothRun app telling me how fast I am running so I keep my pace slow in the beginning and pick up as the run progresses.  Running this way will not only help with the heat, but also is good practice for the Lehigh Valley Marathon in September.

So, overall I would say that my run went well.  I ran a 10:01 average pace which isn’t bad for running in the heat and honestly I was encouraged that I ran at least part of the run in the 8:00 – 9:00 range.  I also have decided to just try and do my runs as best I can and not worry about the marathon as much.  The marathon will happen and I will run it, but worrying about it won’t make me run it any faster.

Even with the hot summer, I’m glad to get back to running a normal schedule.

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Yesterday’s run and injury update

It was a good run yesterday with my friend Neill (@BigBigGeek).  I do enjoy running with other people rather than the lonely road by myself in my neighborhood.  It can really get monotonous running by yourself all the time, so when TJ and I can run together or I meet Neill to run, it is usually a much easier and more fun run for me.

Neill and I met at the mountain lake to run the trail, which is always fun.  Not only is is different running trail runs, but we also have a lot in common to talk about.

I got to the parking lot about 15 minutes early and it was pouring.  I wanted to warm up a bit so that my achilles and hip wouldn’t bug my on the trail, so I ran about half a mile around the area before Neill pulled up.  After we got ready to head out for our run, we decided that the trail may be a bit too muddy and slick to run and so we ran the road instead.

We did about 3.2 miles together and I did about a half a mile, so I was close to 3.75 miles for the day.

All that to say, I am still hurting a bit.  My left hip is still giving me problems from when I tripped over a sidewalk crack last week.  I am hoping that my reduced mileage this week will help calm it down and I am stretching it a bit.  I guess I should be putting ice on it also.

I admit that I am concerned  that with my marathon being less than 10 weeks away I feel this banged up.  There isn’t much I can do, but take it easy and stay off the sidewalks!!!

Anyway, thanks Neill for the great run.  Always a pleasure.

I may take today off and hope that tomorrow things feel better.

Sigh.

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Run recovery week. Half the miles and a new attitude.

Running has gotten a bit difficult lately.

It is mainly because I’ve been doing so much training in the heat and humidity.

Talking things over with TJ, I’ve decided to cut my training back drastically this week. Rather than the planned 45 – 55 miles, I am going to run 25 – 30 miles.  This is hard to do as I am only 10 weeks out from our marathon, but I really think I need it.  Running and training should not be something I dread and that is where I have gotten.  I want to work hard for my first marathon, but not to the point of either hurting myself or dreading my runs.

Another change I am contemplating is not holding my phone anymore.  I may run with it in a waistband or I’m even thinking of getting a Nike+ watch.  Yesterday TJ suggested leaving my phone at home so as to just have a good run.  I did that and noticed that I felt freer in my run being able to have my hands free.  It wasn’t that big of a deal a year ago as I ran 2 miles a day, but at 8 miles a day… much bigger deal.

It was a good run yesterday though.  TJ ran with me as he was off and did his run in the morning.  I only ran 3 miles which was really a nice change.

I am looking forward to my recovery week.  Hopefully by next week I’ll be all rested and ready to go!!!

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Summer running – 4 ways to make running more tolerable

What was I thinking?

Marathon training in the South and in the summer.

I had a great run with TJ yesterday and actually ran my 8 miles 5 minutes faster than Monday.  But my pace is still down and the heat is really difficult.

There are ways to enjoy running in the summer.  Okay, maybe not enjoy, but to make it more tolerable.  I have been trying to tweet articles as I have come upon them, but they mainly seem to “boil” down to the same things:

STAY HYDRATED:  Personally I try to drink at least 96 ounces of water a day before I go running and preferably 128 oz.  I can feel the difference, even in the winter, when I haven’t had enough to drink.  I began drinking half my body weight in ounces of water back when I was dieting and have been able to keep it up.  The way I do this is to drink 32oz (1000 ml) of water as soon as I get to work.  I just down it quickly and get it out of the way.  Then I drink another 32 oz before lunch and a final 32 oz after lunch.  I try to finish my last 32 oz about 2 hours before I go running, if at all possible.

STAY COOL:  That may seem like a stupid thing to write about running in 100 degree heat, but it is true.  Anyway to keep yourself cooler during your run is very helpful.  I have gotten a hat and shirt that cool as they get wet (or sweaty).  I also have heard that just running your hands under cold water before you head out of the house goes a long way in helping you stay cooler.  Some people will run early in the morning or in the evening to make sure that they don’t run in the heat of the day.  Unfortunately I can’t do that with my schedule, so I have to come up with other ways to cool off.  I have even gotten to the point of going inside after the first half my run to drink some water and cool off a bit before continuing.

RUN SLOWER:  This is a hard one on me.  I worked all Fall and Winter to move my pace up and was pretty successful. Now as we begin with the heat of the summer, I am happy with 45 to 60 seconds a mile slower pace than during the winter.  The psychological effect of this is the most difficult to get beyond.  But now I have resigned myself that slowing down now will keep me alive for another run tomorrow, so that is good. 🙂  Basically as you run your blood goes to your skin to help cool your body.  This is blood that used to be available to your muscles.  So you will run slower in the heat because your body has to cool itself.  Just slow down and enjoy the run!

BE SMART: Pay attention to your body as you run.  Don’t push beyond what you can handle, even if it is less than normal.  Heat isn’t something to play games with.  Drink a sport drink or something equivalent right after exercising and rest.  If you feel at all nauseous or have weakness or other unusual symptoms during a run, call someone to pick you up.  TJ, RS and I have begun texting my Lovely Wife when we leave and when we expect to get back.  That way if we are out too long, someone knows to come look for us.

This isn’t an exhaustive list – obviously.  Just a couple of things I have picked up throughout the past several months.   I am not a doctor, but I like to learn from experience. I hope this helps.

Enjoy the summer.  Enjoy your runs.  Enjoy life.

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Marathon update and a 55 mile week

It has been a couple of crazy days.

My lovely wife had a horrible migraine starting Sunday afternoon.  I finally had to take her to the doctor yesterday morning and as of last night, it was better, but not great.

As I wrote yesterday, my plans for our marathon have hit a snag.  Yesterday I was much less hopeful of a solution, but after a lot of feedback from many sources, I think I might have come up with an answer…

If my big brother will change his dates for visiting my mom’s and come in Sunday rather than Friday, I think it will work out.  The only hitch is to find a hotel in Allentown for 2 days that won’t be way expensive because of the marathon.  Then we can go up on Friday, have Saturday to review the course (which we always do before a race – it really helps) and the run Sunday and head to my mom’s afterwards.  Seems doable.  I haven’t looked at hotel rates yet, but I will and then check with big brother and if all that works, we will be back on.  Thanks to everyone for your feedback via the blog, email or phone.  It was a big help.

Now on to my killer week of running.  I’ve thrown out pace all together.  My goal right now is miles and building a base and then work on my speed about 6 weeks out.  I normally take Monday off since Sunday is my long day, but I have obligations Friday afternoon, so I decided to run Monday – Thursday and take Friday as my off day.  TJ has helped me work out a plan.  I am running 8 mile days and a 15 mile long day.  I’ll probably split my long day into 2 runs of 7 and 8 miles.  That will put me at 55 miles for the week and 200 for the month.  The reason I’ve thrown out my pace is I don’t want to push too hard and also the heat.  I have had some light physical issues, but not much for the mileage, so I am thankful.

Sometimes life is like running.  You push and push to get through each day and if you hit a wall, you regroup, shake it off and keep going.  Running has taught me so much about endurance in life.

It will all work out!

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I may not get my chance to qualify for Boston this year

Yesterday was a bit difficult the whole way around.

I did run in the morning and got in my 10 miles.  That put me at 37 for the week and 145 so far for the month.  That is exciting to me as I was working toward my marathon in September.

Then I was told news that might change my plans of running the Lehigh Valley Marathon…

I messed up.  When I looked at the location of the marathon, somehow I thought it was in Altoona, PA.  An old friend who was reading through my blog noticed that I had said Altoona and it is actually in Allentown, PA.  Ugh…

Altoona is 1 hour from my mom’s home. My plan was to visit her which I do each Fall and then run the marathon with TJ (RS is too young) and then head back to her home afterwards.  Allentown is 3 hours away!  My plan no longer works.  The race starts at 7:00 AM.

I have been thinking over my options all day yesterday. I just can’t make this work, at least at the moment.

So, Boston may have to wait for another year.  We may go to Jacksonville in December and run that marathon, but then if TJ and I qualify we will need to wait until 2015.

I like to set goals for myself and work hard to achieve them.  This throws my goals into chaos.  I know people will say, “you probably need another year anyway”, and that may be true.  But I had a goal and this just makes it hard.  It is one thing to try and not make it, but to not be able to try… Oh well.

Life goes on.  There may still be a way to qualify for Boston before September registration.

Never say never.

 

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How I’m getting used to running in the heat…

Running in the heat isn’t fun.  I have found this out by experience this year.  Last Summer I was running 2 miles a day at 11:00 pace and it wasn’t as big of a deal. This year I am running 7 miles at 9:00 pace and it became a big deal.

I say this to say that yesterday I ran in what is, compared to last week, cooler weather.  it was 82 degrees with a heat index of 85.  It felt hot, especially as the heat came up from the street.

I ran well anyway.

Notice the images below.  One is from June 5th when the heat began to kick in.  The other is from yesterday.  Both runs were around the same time of day and exact same temperature.

photo 1      photo 2 copy

I remember the June 5th run.  It was hot and I was running with TJ over a newer area we had just started running.  I felt good in the beginning but by the end I didn’t think I could continue.  My legs felt like lead and I was thinking, “What is wrong with me”.

Yesterday I didn’t feel perfect, but it felt good.  I ran faster at the end of my run than at the beginning.  I was tired when I was done, but not exhausted.  Both runs finished in almost the exact same time, but the run yesterday was much better at the end.

What was the difference?

I read somewhere that it takes 2 weeks to get used to the heat while running.  Your body has to get used to using all that energy (that produces heat) and also cool itself down at the same time.  So I think that considering yesterday was 10 degrees cooler than our runs last week and it has been a couple weeks of warm weather really helped.  Also I ran for the first time in my new Columbia running shirt that is made of material that cools when it gets wet.  So as I sweated, the shirt actually cooled me.  It didn’t cool a huge amount in the sun, but one time I was in the shade and a breeze blew and I actually felt a little cold!  Crazy.  These shirts cost $50 at Dick’s Sporting Goods so it will take some time to purchase more, but this one was a gift for Father’s Day from TJ and it really helped.

Today, I hope to run with Neill (@BigBigGeek) around the lake again.  If all works out and we can run, it will be a lot of fun and a nice change to my daily routine.

Keep running!

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How many pair of shoes does it take to get to a marathon?

I love my running shoes.

I wear Saucony Fastwitch 5 and they are the one shoe that has gotten me through my achilles problem and allowed me to keep running.  Saturday I put on my old Kinvara’s and after 2 miles was in a moderate amount of pain.  So I went by the house and switched to my Fastwitch and felt much better and finished my run.

All that to say, I just bought 4 pair of Fastwitch 5’s from Running Warehouse. Being more of a built up racing flat, I can only get 200 – 300 miles out of them and my current pair feel like they are getting worn.  So I did the math and 4 pair will get me through my marathon in September.  I wanted to make sure I got them so that I would not be having to use a different shoe by the time of the marathon.  They were $38 a piece at Running Warehouse (after discount)  so all in all I got 4 pair of shoes for $150 and they are sent 2nd day air for free!  Tomorrow will be like Christmas!

As I pondered getting all those shoes it makes my marathon become more and more a reality.  It is like I am on a path to Pennsylvania and it is a straight path, an unalterable path.

Last night TJ said he really believes that I can run the Lehigh Valley Marathon and qualify for Boston.  That was the first time I can remember him saying that to me so directly.  I have  also had  bloggers say the same thing, like Runningtoherdreams said yesterday, “I have no doubt you will rock the Lehigh Valley Marathon!”.  I am going to print that statement out and put it on the wall of my office so that I look at it everyday!  Many other bloggers have given me encouragement as well over the past few months.

Each day I wake up, work, run, see the family, eat dinner and go to bed.  Some of this has gotten a bit tiring to be honest.  But I have a goal.  I have to do all within the power that God gives me to make it to my goal!  Now that I have 4 new pair of shoes, it has become more real.

This week is a little break in my training.  I am cutting back 25% on my mileage to give my body a break.  TJ has helped me with my plan and I am thankful as I couldn’t figure this out on my own.  So now I am running 5.25 miles a day rather than 7.  That will be nice.  And this week is supposed to be cooler than last week.

Gotta run (literally).  Have a GREAT day!!!

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Achilles fix? Maybe!

93 miles in 2 weeks.

43 miles last week.

13 miles on Sunday.

That is a lot of miles for a 50 year old who has been running just over a year.

Many of you know that I have suffered with achilles issues for some time now.  I haven’t been writing about it because my ice baths for my foot after running has been keeping the problem in check, but it has still been difficult at times.  One bad moment was when I was getting up from sitting and hit my heal into the back of the chair I was in.  That sent me through the roof.  An hour later I was out running and the run was okay, but I had more pain.  That was Friday.

I had been thinking about the logic of stretching my calf to relieve the pain in my achilles. Everyone says to stretch by leaning forward with the foot on the ground.  Yes I can feel the stretch in my calf, but I also feel the pull on my achilles.  Then I thought, many people will tell you to take time off from running and let it rest to get past the issue.  So why am I stretching and pulling against it if it needs to rest?  Finally I got a foam roller to roll on my calf.  I am to roll until I feel a knot and then hold the knot until it releases.  This I did.  But it is hard for me to spend more than a few minutes doing this along with other stretching, running, family, work, dog, etc.

All that to say, I did something Saturday night that allowed me to begin my run on Sunday with NO pain in my achilles.  I ran 8 miles until I began to feel a little pulling.  It was amazing to me.  It is like when it is hot outside for weeks and one morning you go out and it is cool.  Wow, what a difference.  You notice it right away.  That was my run yesterday.  Zero pain.  Ahhh.

So what did I do?

I laid in bed while TJ and my Lovely Wife and I watched the first Spirit of the Marathon.  I put my left knee up with my foot on the bed.  I took my right leg and set my calf directly on top of my knee.  Then I dug in.  I could apply as much pressure or as little pressure as I wanted.  I finally found a spot on the outside of my calf that hurt a lot, so I worked that area for over an hour.  It hurt, but it was easy to continue.  I just watched a movie and did about 20 minutes on and 20 minutes off of allowing my knee to massage and kneed my sore calf muscle.  That was it.

The next morning (Sunday), I got up out of bed for the first time in a long time with no pain.  I knew I did something right – finally.

I’m not saying that I am fixed.  After my run yesterday my achilles was pretty sore, so I did some more work on it last night, but not much.  I feel asleep too fast.  Still, I now know an answer that I hope will permanently fix my achilles.

Time will tell.

It was a good long run by the way.  I did well until the 12th mile and then stated to fade.  Much better than last week.  So I am making progress.

12 weeks until the Lehigh Valley Marathon!  I hope I’m ready.

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Running into a wall – a great thing!

Yesterday was a good day!

I decided that with my running being difficult, lack of sleep, and staying up late (late for me) to watch “Spirit of the Marathon II” the night before that I should take the day off and rest.  That I did.

I slept 10 hours straight.  If for nothing else, that would be enough to help anyone.  I woke up on my own and the sun was out and I felt renewed.

I got up and soon had a text from TJ asking if we were going to run together – “Yes”, I replied as I thought of the 7 – 9 mile run ahead of me.  I kept myself focused and got ready to go out.  It was going to obviously be cooler at 9:00 in the morning than at 2:00 in the afternoon, but it wasn’t much cooler.

We went out and ran a course through our neighborhood that he runs quite a bit.  It was great running with him and I felt good.  We hit the 2 mile mark and I could already feel myself getting a bit fatigued.  We were not running fast.  In fact he watched our pace and would tell me to slow down at times.  But the heat was beginning to get to me again.  It was so helpful that as I told him I was starting to feel myself getting tired and he said he was feeling it too.  “What, it isn’t just me?” That was a huge relief and kept me going.

By the 4 mile mark I was slowing down.  I knew 9 miles would be out of the question at that point, but I wanted to make it to 7.  I felt again like I hit the wall.  We continued and he slowed to my pace as I slowed down.  We finished back at the house and he ran in to get me some Gatorade as I walked outside a bit.

ALL THAT TO SAY THIS…

I know from the movie and what I have read that everyone hits a wall in a marathon.  Usually around mile 20 your body screams to stop running and give up.  That is the reality of my Spring (I can’t believe it isn’t summer yet) so far.  Everyday I hit a wall.  Everyday my body screams that I cannot go on.  I know I am hydrated and I am eating as well as I can, but I hit that wall over and over again.  My revelation…  that is a GOOD thing.  Each time I get to that point of not being able to continue, but I continue anyway, I am teaching myself to get past that point.  My body is learning how to go beyond the dreaded wall.  Not that I should be stupid and run when I am in trouble, but I can tell usually if this is just a wall or I should stop my run early.  Plus I know that I can run more than 2 or 3 miles and that is when this usually happens.

Another thing I learned the other day from reading an article.  When you run or exercise and it is hot outside, your blood moves toward your skin to circulate and cool you down so you don’t overheat.  That means that less blood is available for your muscles and helping your run.  This is the reason you slow down.  It was already obvious to me that I have slowed quite a bit (about 1 -2 miles a mile) since the heat kicked in, but it really helps knowing why it is happening.

Running with someone else is huge.  Had I run that early run by myself yesterday I might have given in and stopped.  Running with TJ was like running on a treadmill.  I kept going because he kept going.  Also, after the day was mostly gone, I got to run with RS (something I don’t get to do much).  We ran 2 miles together.  It was later and half way through it rained pretty hard.  It felt great.

So I got in my 9 miles.  I felt like I accomplished a huge feat just by making the 7 with TJ.  I felt awesome afterwards.  Then the extra 2 with RS and I went to bed knowing I made my 9 mile goal and all was well with the world (or at least my world).

7 miles and 1 wall this afternoon.  I can’t wait!