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Monday, October 30, 2006
Speed Hiking
Run Time: 2:00:00
Total Miles to Date: 86.7
Thoughts on the Run:
Wow! What an experience.
I was actually too exhausted to write about my run afterwards, so you're hearing about it today.
Because of a persistent cough I have yet to let go of, I decided it would not be best to try running in the early morning cool air at around 38 degrees. Once again I opted to do the run later when it would be warmer. My wife and daughter wanted to hike Kennesaw Mountain, so I decided this would be a great time to get back to some trail running.
We talked about it and looked over some maps. I figured out a 9-mile route (actually, 9.1 miles according to the maps). The good part was that it would take me back to my family at the end. The bad part was that it would end up climbing 1,000 feet over 1 mile near the end to the top of Kennesaw, then another several hundred feet up Little Kennesaw. It would be a challenge.
However, I need more experience on trails so this what we set out to do.
I decided for this run to try out the Gatorade Endurance formula. This contains more sodium and therefore should be better at replenishing electrolytes. I understand more sodium may mean less stomach problems on longer runs as well, although the main ingredient is also high fructose corn syrup and many runners complain that fructose can cause problems. This would be a good comparison before I order some sample Ultra packs from Succeed! to test out on longer runs.
So, I loaded my running pack with two 16 oz bottles filled with Gatorade, a clean shirt, and my cell phone which I would also use to track time. We drove out to the mountain and the adventure began.
I decided I would push hard every 2 - 3 miles, take a short break and load up on fluids, then continue. The first push went well. I was off into the forest and remembered why I loved trail running so much. It was beautiful, cool, and the ground was very forgiving to my feet, unlike the relentless pounding on pavement. The run is more technical, too, so you are always looking around, avoiding roots, etc, instead of just stuck on a boring, monotonous path.
I had a fairly decent pace although large portions of the trail are on uphill. I remembered when I used to run these trails often. It was ironic because I could race through them but never ventured farther than a 5.5 mile loop - now I would be combining two loops, a 5.4 and a 3.7, that I used to run. I knew I could nail the 5.4 in about 56 minutes and that included running straight to the top of the mountain. When I was in my best shape, I'd be able to tackle it in 10:30 seconds (1,000 foot climb) and I knew I was nowhere near that level.
So, as some longer hills appeared, I found myself slowing and even walking a little bit. I reminded myself this was a long run and par for the course so I didn't feel too guilty but was also conscious of my pace.
I quickly came to the "bouncy" bridge and remembered it seemed like an eternity in the past. This time, I hit it almost immediately. I stopped and walked over the creek, then continued on. In the past, it would also seem like a long time from the bridge to the first road where I would loop around; this time it seemed to come quickly. I stopped, drank several ounces of Gatorade, and hit the trail again.
I was making decent time and the plunge back to the beginning of my first loop went well. There were some steep sections I'd stop and hike up but then for the most part I was running it. I finally came back to the beginning after 42 minutes, or between an 11 and 12-minute pace.
The other side was a long, steep incline hiking up to a small rock formation known as Pigeon Hill. I used to be able to run up this as well, but I could only speed hike up it. I reached the top and had a pleasant surprise. My wife and daughter had ventured out on a spur and were looping back and we met at the same time. So, I stopped to catch my breath from the arduous climb, gave them kisses and estimated it would take me about 70 minutes to finish the next 5.4 mile loop. We would meet up just north of where we were.
I hit the trail at a good pace and felt great. The cut-over dumped out onto a fire trail and I began a long, slow ascent that was punctuated by several down hill sections as well. Here, my stomach started cramping severely. I found myself having to stop and walk for a bit, even squat down and just wait for it to stop. I thought it would halt my run, but I found if I let it pass and then hit the trail again, it would stay away longer and longer. I managed to run most of the section to the base of the main mountain, where I would begin my ascent of 1,000 feet over 1 mile to the top.
I began running and instantly my stomach churned and my legs started burning. I tried to go a bit further but stopped from the nausea. So, I made a deal with myself. I would make it to the stop without quitting, without resting. I may have to walk, but no stopping - always moving. So, I began my "speed hike" and power-walked up most of the trail. When the sections would level out or just have a slight incline, I'd run again. On one section, I passed a family with a little boy who was perhaps 4 or 5. He saw my jogged, had a big grin, and began to sprint up the trail next to me. I laughed and increased my stride a bit and then told him, "You win!" He grinned and fell back to his parents as I turned the corner and continued jogging up.
I don't know how long it took me to reach the top because I didn't check my time at the bottom (I am so looking forward to getting a Garmin one of these days) but I finally made it and slumped down to catch my breath. I checked my watch: 3:40, or 1:36 minutes since I began my run. I was just 20 minutes away from my deadline of meeting my family. Could it be done? I was confident it could. I sipped some more fluids and set out.
The back of Kennesaw is very technical with lots of rocks and switch backs. I remembered now why I used to have feet torn to shreds - I haven't been getting blisters on my pavement runs, but my feet just point in one direction. Trail running is twists, turns, hops and jumps, and I could feel the various blisters forming. I knew it was part of the process and kept moving on, and remembered how well I usually handle technical sections (my running mates would always get upset and slow down in these sections).
I made it down, then had some open section through a canopy of trees, then came on the ascent to Little Kennesaw. Again, I was amazed ... in the past, I used to be able to sprint up that hill and now it just left me winded. I was resigned to speed hiking up this section as well. I made it to the stop, had some more fluid and realized my stomach was doing okay and I still had a lot of energy.
Here, I paused to reflect on an interesting fact. In the past I'd just run those trails to burn calories and shed fat. The runs seemed incredibly long and boring and I was always wondering when the end would be near. I was able to run sub-10 minute miles despite the strenuous ascents and descents but the runs seemed to take ages and I feared adding more mileage.
This time, I was still full of energy even after running over an hour and a half. I felt like I could go for an hour more. The run seemed to go quickly - I finished the first loop in the blink of an eye and kept getting surprised at how fast other landmarks I remembered from previous runs showed. So, while I am running slower and have a LOT of hill training to do, I'm obviously enjoying the distance more and psychologically ready to run much longer. It was an interesting insight.
I crested Lower Roswell and knew I was just around the corner from my wife and daughter, and about right on time ... and then I hit it.
When I ran years ago, there was a very technical switch-back on the backside of Little Kennesaw. However, you could traverse a section with rope, rope your way down, head down a very steep incline (or decline as it were) and then reach the bottom.
The entire path had been modified. Apparently, erosion had created problems with certain sections. In an attempt I guess to make it safer, the path was extended and now there are multiple switchbacks. These switchbacks are incredible technical, many nothing more than just boulders and rocks strewn about the path.
So, what I was expecting to take just a few minutes ended up being the slowest part of my run - I estimate I spent a full 15 minutes just going half a mile down the back of the mountain. I also suspect this added a good half mile to the length of the path, but without GPS cannot confirm so I'll stick with my 8.5 for now.
I finally reached the bottom and was about 10 minutes late for the rendevous when I turned a corner and there was my wife and daughter. We were probably 0.5 miles from the finish but I was happy to climb rocks with my daughter, play with the dog, and walk with them back. I still think I may have gone a full 9 miles but as I mentioned, I'll call it 8.5 until I know better. The entire run took me 2 hours, but considering the technicalities, being the first time on trails in a few years and also the elevation shifts and my inexperience with hills, I was satisfied. I learned I need to start doing this every week to build my stamina and trail running ability (hey, got to break in my trail shoues) but also to tackle the hills and build my ability on those as well.
The Gatorade worked well in that it kept me feeling hydrated and energetic throughout the run. I don't know if my stomach pains were from that or in general - I usually get them on long runs - so the jury is out. We'll see how a 10-miler on trails with the Ultra or another mix does.
I also played with a new arrangement. The pack I have is designed to have the pouch and bottles on the back. Because I'm running, that creates quite a bit of bounce. After hearing the suggestions on a forum, I tried pushing it to one side (I favored my left). I hadn't tried it because I thought it would be too awkward, but it worked out quite well. It was also nice to have the clean shirt to throw on and that acted to cushion some of the bouncing.
The only problem I had with the Gatorade was sweetness. At the end of the run, I was overwhelmed by how sweet it tasted and couldn't wait to have plain water. So, we'll see how the other mixes taste and I may experiment with having one bottle of water, one of energy drink, or diluting them more in the future.
All in all, it was a great run. I came home and showered, went to sleep, and had a busy day today. The best part was that after long trail runs I am usually spent - I can barely walk and feel stiff. Today, however, I feel great and definitely am ready to hit a 5-miler tomorrow afternoon before taking my daughter out for the evening festivities.
Until next time,
Jeremy Likness
posted by Jeremy Likness | 8:53 PM | 1 comments
Thursday, October 26, 2006
Goodbye Nausea, Hello Pain
Run Time: 50:00
Total Miles to Date: 78.2
Thoughts on the Run:
So this run there was no nausea. No long, drawn out battle against the hills or fighting to keep moving despite that sensation of getting ill. It seems my cardio fitness is getting where I would like it to be.
Nope, today's run was fine on those counts, but introduced a new factor ... pain.
Yup. Sore, raw, muscle-wrenching pain.
I guess it is a combination of having run the race this weekend, pushing hard in the tempo, and just increasing mileage, but my muscles were toast.
I felt it creeping up the hill out of the cul-de-sac. I felt it running down the hill to the first turn in my loop.
Going downhill did not hurt as much. For some reason, while I had the breath to push uphill, it was also the inclines that made my muscles hurt the worse.
It was from my ankles up my calves and into my hamstrings. It was mostly my lower legs. They just felt like lead, and every footstep sent jolts of pain up my legs.
I took inventory. Am I pushing too hard? Is it stupid to go on?
But no, this wasn't injury. It wasn't sprain. It was just sore, tired muscles that need to be taught a lesson about pushing distance.
This was the same pain I felt at the end of my half marathon in South Dakota. That time, I gave in and walked quite a bit. Then I stiffened up, and it became much more difficult to run.
So, I decided this was a great opportunity to train through it and learn how to deal with it and help my body adapt to it. I imagined this 5 miles was tacked onto the end of my 3 from yesterday and 5 from the day before ... in other words, I was finishing a half marathon. So I gritted my teeth and kept going.
When I hit the second half of Goliath, my legs were burning so bad I finally stopped to walk. I decided to compromise: walk to the next telephone pole. Run to the next. Walk to the next. Run to the next. I did this until I crested the top, then forced myself to run the rest of the way.
I reached the last mile and thought I was doing fine until I hit a short uphill and the wind started blasting against me at the same time. It was almost too much - uphill, burning legs, blast of wind - but then again, this was exciting. A great opportunity to train through what was to come. So I pushed myself through it, picked up the pace, and finished the last mile strong.
When I looked at my watch, 50:00. Right on the nose. 10-minute pace. I can't complain.
Now for the hot bath.
Jeremy
posted by Jeremy Likness | 4:12 PM | 0 comments
Wednesday, October 25, 2006
The Need for Speed
Run Time: 24:44
Total Miles to Date: 73.2
Thoughts on the Run:
Today at work, I patronized one of our customers, Raving Brands, by ordering a burrito from Moe's Southwestern Grill. It had chicken and black beans and was delicious. It was also quite large and I was quite full.
We ordered around 1pm, but because it was lunchtime and it was a large order (the entire office chipped in) the meal did not arrive until 2:30pm. Therefore, I found myself eating at 3pm. Normally, I'd drive home and do my workout, but I knew I'd have to wait a few hours for this to settle.
So, I took care of some other items and found myself descending into the basement to tackle my speed workout at around 7:30pm.
It was cool but not freezing in the basement and fortunately there were no breezes to chew on. Just me, my treadmill, and my MP3. I decided that as I was pushing pace, I'd use a little music to help it all along.
I jumped up on the treadmill, set the pace to 5.2 mph and warmed up for a few minutes before stepping into my paces. The paces went like this:
1 minute @ 6.2 mph (9:40 pace)
1 minute @ 7.2 mph (8:20 pace)
1 minute @ 8.2 mph (7:19 pace)
1 minute @ 9.2 mph (6:31 pace)
The first minute felt easy. Second was just about right. Third minute seemed to pushing a little hard but then I realized, with training, I could definitely maintain this ... at least on the nice, flat treadmill. The last minute was tough, pushing myself, but soon it was over and I cycled back to the comfortable 9:40 pace.
I repeated this cycle 5 times. The fifth time, I did a stair-up, stair-down. This means at the end of my 6:31 pace minute, instead of falling back down to the 9:40, I just stepped back to 7:19. I kept climbing back each minute.
At the peak, the last 6:31 minute, my legs felt like rubber and my breathing was definitely huffing and puffing. However, I forced myself to focus on the strides and to breathe deeply and try to get into a rhythm. That and the throbbing techno music I was listening too brought me through the minute. Of course, my body was psyched to go real slow after that so I had to maintain it a bit as I fell back to the 8.2 mph pace. I hung on, however, and hit the 7.2 mph / 8:20 pace. At the end of the minute, I just couldn't bring myself to slow down. I figured, this is a good pace for me, to train with, to stick with, so stay there.
And stay there I did until I hit 3.0 miles in 24:44. I was satisfied, then began slowing by 1mph each minute to cool down until I was walking at a 2.2 mph pace.
Then it was up to post, now it's down to eat, shower, and catch tonights episode of Lost!
Jeremy
posted by Jeremy Likness | 8:22 PM | 0 comments
Tuesday, October 24, 2006
Taming Goliath
Run Time: 48:50
Total Miles to Date: 70.2
Thoughts on the Run:
Today was cold. I decided I was not ready to run in the 30-degree morning weather, mostly because I don't have the right gear, so I decided to shift to an afternoon run instead.
I felt great driving home. It was a clear, cloudless, sunny day, 50 degrees but with a decent wind as well. It felt pretty cool getting out of the car but I knew I would warm up quickly and put on my usual cool weather gear: t-shirt for my upper body, which rarely gets cold, but running pants for my lower, especially to keep my knees warm.
I decided that since it was so close to the 10K, I'd just take it easy on this run and focus on one thing: consistency. No "hard on the hills" or "easy walks" or "pushing downhills", just get into a tempo and relax and do it. My mantra was, "Don't stop" and my thought process was, what pace can I settle into that feels like I could hold it for miles and miles?
I started out in the steep uphill leading from our cul-de-sac, always a fun little jaunt, feeling fairly winded as I crested the hill. Coming down, I had a double-whammy of hitting the shade (several degrees cooler) and being blasted by wind. My problem now was that I was just not warmed up.
Fortunately, a nice long hill was waiting for me next to the local high school. I chugged my way up, focusing on an even, paced stride. I was surprised because I felt great. It felt like I was meant to be out there, and suddenly 5 miles was an "easy" workout and not another milestone to conquer. I've done this run - I just raced a mile farther - so I can do it. My legs felt light and I had an unusual spring to my step. In fact, going up the hill, I realized that all of my focusing on my foot strike with my right leg had paid off ... I no longer had to focus, and I was striding just fine. So, no pain in my feet, ankles, knees, no more awkward feeling that my right leg was twisted, and a more economical run.
Over the hill, down the back. I decided to time this one precisely, so I started my hand-held timer and this time instead of clipping it just zipped it into my pocket and hoped it wouldn't bounce on the reset button. The only problem I had during this portion was a little cramp that felt like a stitch but was in my lower back on the left side. Instinctively I lifted my chest and stood more upright and began breathing more deeply and it eventually (after about 10 minutes) went away.
Going back up the next hill was easy enough. As I crested the hill and started going downhill, I started to feel a strange sensation ... one I liked, but was new to me. It was like I could feel that my legs were getting tired, my calfs were a little sore, my chest was a little tired ... yet, it was okay. I knew my body had what it needed to finish the run. Even a little nausea was there, but I was detached. I really enjoyed the sensation - that all of these things were going on but I was detached and could easily run through it. It was like I was a separate person.
Then I realized I had also decided not to take my MP3. I wanted to focus on the run, my body, the environment, and not get lost in music. Maybe this had something to do with it.
It was amazing feeling myself pick up the stride a bit and push through, yet not be present to really feel like I'd have to walk. It was in this state that I reached Goliath, the very long hill at the end of my loop. If you view the course, click the little blue zig-zag arrow to get the elevation map. Goliath is the steep climb from mile 3 to 3 3/4. It's probably not heartbreak hill but it is quite a workout for me. Normally in my easier runs I walk Goliath, but today I was fine. My calfs hurt and my breathing was picking up but in the detached mode I was, I was able to just let my legs propel me up. I realized that I had obtained my goal: to reach that methodic pace that I felt I could fall into and just run forever.
Up and over, down a bit, a little more uphill, and then dowhill back to the end.
I felt good and decided I had probably run around an 11-minute pace. I was surprised when I pulled out my timer and expecting to see a 5 saw a 4 instead - 48:50. So, I did a better-than 10-mile pace on the easy run. This was great news! I felt terrific.
I walked back to the house, spent 20 minutes with my flexibility yoga routine, and then showered. It feels great to have the run done and I look forward to some speed work on my treadmill tomorrow.
Jeremy
posted by Jeremy Likness | 5:55 PM | 0 comments
Monday, October 23, 2006
Rest and Training Schedule
Run Time: n/a
Total Miles to Date: 65.2
Thoughts on the Run:
Today I had time to both reflect on a successful 10K as well as what my strategy will be for the half marathon coming up. To me, this run is just as important as the upcoming marathon for me to be able to establish a faster pace as well as maintain it over distance.
I have mixed feelings about my goals. On one hand, I would love to stay in the sub 10-minute mile range for both the half and the full. I have sufficient time and training I believe to work on both pace and endurance ... it's just unknown territory for me because I haven't trained for this before. Then I think, "Gosh, if I was able to go from not running more than 20 minutes, three times a week to doing a half marathon at an 11-minute pace, surely I can get well below 10 with so much more training under my belt."
I know I can pace faster. When I was focused just on pace alone, not distance, I was able to run 3 miles in 20 minutes (this was just a few years ago, when my training was mainly done to burn fat and not to run distances, so I did a lot of interval training and sprints).
When I plug that into this calculator (one of my favorites) it says I could have done the 10K in 43:06 and should be able to nail a half marathon in 1:35:55. Now, let's be realistic - my sub 7-minute paces were on flat ground and not sustained over long distances, but that means at 10-minutes there is a huge gap between my current training and my potential.
So, I've got my plan in place for the marathon. The goal is still to run a 3:59:59 marathon. That is a lofty goal, I know. It's a 9:10 pace. Hardly elite, but for someone who only pulls a 9:14 at a 10K, is a lot of ground to cover.
I've got several months to cover it. I've lost over 30 pounds of fat in 12 weeks and taken my aerobic ability from barely being able to crawl a mile to sprinting 3 of them in 20 minutes. My point? It's mine. There is no sense in setting a goal that is too easy ... and again, not to take away from those who haven't run a marathon or struggled with one, I have a deep respect and understand a lot can happen, but I know deep in my heart I CAN run a marathon, so the question now isn't if I will go the distance, but how I will go it.
Of course, a lot of mentors say to just enjoy the first attempt and go easy and finish smiling. I like that idea ... so I'll enjoy my long runs, go easy, and finish smiling. My marathon I want to surprise myself like I did with the 10K.
I put together this training schedule to get me there. I'm still focused mostly on distance. However, there will be two major differences. First, leading up to my half marathon I'll be doing those 3-milers with interval training and working to get a sub-8 minute pace so that I can nail this half in under 2 hours. Second, leading up to the marathon, I'll be doing the tempo runs with some intervals as well and work on starting out slower and building up to a sub 9-minute pace ... doing negative splits. I feel this is the best course of action for me given the time. I considered doing intervals as well, but I think because I haven't pushed this distance, I need to take it easy - work on distance and some tempo, then work on improving pace and speed after I earn the right to say I've run a marathon in the first place.
So, that's where I'm at ... eager, excited, and with a goal that I feel great about. I just don't like goals of "getting there." With losing fat, just dropping the weight wasn't exciting to me - it was maximizing my muscle mass, fat loss, and even experimenting with how to do it that was the challenge. That's why I did several "challenges" of dropping weight using vegan nutrition, food combining, and other techniques, to make the challenge more interesting. So, for me, I crossed a point weeks ago where there is no longer any doubt about the marathon, it's in my blood, down to my bones, I feel it in every inch, and it is what spurred me on the 10K, so now it's about digging deeper and creating a greater challenge than ever before.
Oh, wait, what about the big, hairy, 50-mile challenge? That's down the road. Right now I'm making my journey there more interesting by pushing myself for the 13 ... then the 26 ... the only way I'll be ready to respect and take on the 50 is if I've given the 26 what it deserves, and every ounce of what I've got.
I'll keep you posted!
Jeremy
posted by Jeremy Likness | 7:09 PM | 0 comments
Sunday, October 22, 2006
10K Awesome Alpharetta Race Report
Run Time: 57:18
Total Miles to Date: 65.2
Thoughts on the Run:
The alarm clock sounded at 4:00am, but I was already awake. Despite going to bed early (around 9:00pm last night) I was still very excited and did not sleep much. However, I did rest and relax so I felt great when I woke up.
I stumbled into the bathroom where I had my clothes waiting and threw on my shorts, then pulled the running pants over them, with a loose t-shirt that had my bib on it and then a pull-over. I grabbed my bag that contained another pair of shoes, clean socks, and a clean shirt.
Downstairs, breakfast was a shot of cuban coffee and a chocolate shake with some healthy fats mixed in. It was 12 ounces of water so that would be my hydration as well.
The drive was uneventful - there was barely anyone out at 4:30am and I made good time, arriving at the start line around 5:15am.
It was 51 degree and pouring rain. I parked the car and carried my bag about 3/4 mile from the parking lot to the start line. I checked in and received my race chip. The temperature was great, the rain was not fun. I asked the woman at check-in where the bag drop would be, and with a puzzled expression she replied, "Bag drop? I don't think we're doing that." So, I shed my pull-over (my shirt would get soaked on the run anyway) and headed back to the car, dropped my bag off, and walked back. I shuddered to think of what it would be like at the finish, wet and cold, with no dry clothes. Just then the announcer for the event came on the loudspeaker. "The big white truck over there is where you can drop your bags for pickup at the finish line."
As I wandered back to my car, I was thinking that this is a great way to warm up, walking back and forth. No worries. So I grabbed my bag, stuffed my pull-over in it, and dropped it in the truck.
The local middle school band played the Star Spangled Banner and then there was the countdown for the half marathon. The horn sounded and the runners were off. We applauded and saw them on their way, then strode over half a block to the 10K start. I was right at front, but there was a small field - 156 people I found out later. We were all soaking wet and ready to get this run going. It did not take long before another horn sounded, and we were off around 6:35 AM in the dark rain.
I started with an aggressive pace and realized that I was subconsciously racing someone who was a lot faster than I am. I forced myself to slow down and settle into something aggressive for me, but not so crazy that I would burn myself out. The first few miles were almost entirely downhill so we made good time. The rain was steady, however, so my shirt quickly became a lead weight and my shoes were like cold, saturated clubs pounding on the pavement. At around mile 3 we started going uphill. I decided to stick with my strategy: conservative on the uphill so I don't burn out, then put the burners on downhill.
It was interesting because two women who were fabulous runners had a very consistent pace both up and down the hills. They would charge past me on the uphill as I plodded with my conservative pace, then I would charge past them on the downhill as I "opened up." There was quite a bit of up and down but I held on and realized this would be another race that I did not walk (all of my previous races, prior to the 5K I ran earlier this year, involved walking ... I'm getting more consistent now).
Mile 4 moved by and I was really feeling the rain, the cool weather, and the uphill. It seemed like the uphill just wouldn't quit ... and then I crested the hill and saw a beautiful site: the sign that read "5 miles." We were close, and there was a mammoth downhill space. I quickly kicked into gear and opened my stride. I passed quite a few people and ended up neck-and-neck with a woman who had a very aggressive pace. There was a distinct difference as we ran near each other in the dark, rainy morning: she was plodding along, the only sound her footfalls, while I was pounding and breathing heavy. I wondered if my breathing was distracting her in any way, but hey, I was in this to do my best and that meant sucking some air.
The mile seemed to last forever ... and ever ... and ever ... and then suddenly went uphill. I was thinking, "I don't have much more left in me" as we climbed up, but then I saw the huge "6" and knew there was only 0.2 left. So, I sucked it up and kicked in and around the bend, there was the finish. I was puzzled, however, because I felt I was running a fantastic run ... but the clock said 1:02. It seemed slower than how I felt, but still a good time. My chip chirped as I crossed the mat, I high-fived a few people and then picked up my medal for finishing.
I jogged a bit too cool down then went to the post-event tents to get a granola bar and some Cytomax. I got my clothes and switched to something dry (dry shirt and dry shoes, anyway) and realized that despite this change, I was still getting soaked. It was 7:30 and the awards ceremony would not be until 10:30, so I decided I wouldn't be waiting this one out. I caught the shuttle to my car and drove home, happy to have finished the race.
I felt remarkably well and was recovering fast. My wife and daughter greeted me at the house and then we had a nice breakfast of corned beef hash and toast. I was eager to see the race results. I jumped online and found some encouraging news: the race clock was timed for the half marathon, which started 5 minutes before the 10K ... so my time was faster than I had thought.
Eventually, the race results went up. I scrolled through ... and cheered.
In a field of 153, I was 36th place overall, running on the hills and in the cool rain at a 9:14 pace to finish at 57:18. This also put me as 2nd place in my age bracket of 30-34, although I didn't stick around to receive the reward.
A very successful 10K and I beat my goal pace. Now I'm recovering and waiting to see my daughter at her Brownie induction ceremony. I'm looking forward to a hot bath and some rest, then focusing on the half marathon in November!
Jeremy Likness
posted by Jeremy Likness | 11:32 AM | 0 comments
Saturday, October 21, 2006
Number 1112
Run Time: n/a
Total Miles to Date: 59.0
Thoughts on the Run:
Hopefully, 1112 won't be my place in tomorrow's race, but it is my bib number.
Yesterday was a day off from training. It was also my wife's delayed birthday gift: a trip to the Georgia Aquarium. Of course, the greatest gift a parent can receive is the smile on their child's face when doing something fun, and our daughter had an absolute blast between watching sea lions frolick, standing next to beluga whales or watching the massive whale sharks soar overhead amidst schools of rays.
We relaxed yesterday evening as well.
Today was a little more hectic: in the morning, we went to the fall festival, where my daughter got to jump and bounce, throw rings, play tic-tac-toe, toss bean bags, dig for treasure and decorate her own cookie. She also purchased a nice blue Christmas tree (a candle).
Then it was off to Alpharetta to time how long it takes for us to drive there (about 40 minutes) and to visit the expo where I picked up my race packet and bib. There was also a pleasant surprise in the package: a little bean-bag puppy that of course was immediately turned over to its rightful owner, my daughter. We also drove part of the course. It looked great, with lots of downhill ... until I remember it's an out and back and realized a bit of the uphill is in the "and back" part.
So tonight is a nice spaghetti dinner (not that it's going to impact a 10K run tomorrow, but it's a great excuse to have spaghetti and some french bread).
Right now, I'm contemplating my race-day attire. It is supposed to be around 50 degrees which would normally mean I'd be fine with a t-shirt and shorts, but it also may be raining. I might just wear my running pants (my legs can take the heat) but stay in a t-shirt. I don't have any fancy rain coats or parkas or running jackets right now so if it rains, I'll just have to get wet.
I don't know the whole procedure for tossing stuff at the start and retrieving it at the end so I'll try to show up at the start line with as much of what I'll actually be running with as possible.
Anyway, I'm excited, plan to get to bed early for a 4am wake-up. I'll do an espresso shot of cuban-style coffee on the stove with a chocolate USANA Nutrimeal shake and some healthy fats, then drive out and get geared up. My hydration will come mainly from the Nutrimeal and water I sip, I don't plant on having to hydrate much on the course as I intend to only be out there for an hour and the temperature isn't exactly going to be hot.
Next post will be my race report!
Jeremy
posted by Jeremy Likness | 4:51 PM | 0 comments
Thursday, October 19, 2006
When the Going Gets Tough
Run Time: 58 minutes
Total Miles to Date: 59.0
Thoughts on the Run:
Despite a great run yesterday, I spent the rest of the day wracked with coughing fits. I am definitely over the worse part of the "bug" but my throat just wouldn't forgive me for sucking air on the run.
So, when my alarm faithfully sounded at 5:45 am this morning, there was no Mom to join me for the run and motivation just wasn't there. I decided it would be best to rest and I slept in for another 45 minutes instead of braving the pavement.
I'm happy I made that decision, because I felt well rested when I woke up. Today I coughed a little, but far less. By afternoon, I realized I felt quite well and should go ahead and do the run. I knew it would be different trying it in the early evening instead of the morning, but it would continue to nag me if I didn't get it done.
While rummaging through some electronics in my office, I came across a nice stop watch. Finally! Precision time ... no more glancing at the kitchen clock, then sprinting out to begin my jog and racing back in to get a good estimate of the time. Yes, I know, watches are cheap, and I even have one ... only, it's missing a battery. Hey, I make do.
So, I stepped outside, popped on my MP3 player loaded with songs from Matrix
and Matrix Reloaded, and click the stopwatch. I was off! The evening was overcast and thick with fog. I was drenched from head to toe within minutes. My legs also felt like lead. At first I was going to push for a 10-minute pace but it was evident this wasn't going to happen. The first hill drained me and I found myself walking at the top. I picked up some speed coming down but then lost it on the next hill. I decided I would not be beating myself up with a race coming up this weekend so a paced run quickly turned into "just go the distance." I just focused on one foot in front of the next.
By pushing through the pain, I reached a point where suddenly I felt light and much better. While my shirt was heavy with sweat and humidity, my legs suddenly felt like springs. I did not push and break into a sprint, but I opened up my stride, focused on form and breathing, and just enjoyed the rest of the run.
It was a pleasant finish. Unfortunately, when I pulled my stop watch out, I had bumped the "stop" button at 21 minutes. So, how long had I run? No idea. I seemed to recall the time on the watch when I was heading out (1:04, as the watch started at 1:00 am) and it now read 2:02 for a 58-minute run. I probably started a few minutes after that but I'd rather be conservative and beat that time instead.
When I came inside, I was soaking wet. I popped in my Rodney Yee Flexibility Yoga Video
and spend 20 minutes cooling down and stretching. Then it was a nice, hot soak in the tub.
Now two days of rest before the run. Tomorrow is my wife's birthday gift: a trip to the Georgia Aquarium. We are looking forward to it!
Until next time,
Jeremy Likness
posted by Jeremy Likness | 7:47 PM | 0 comments
Wednesday, October 18, 2006
The Run with Mom
Run Time: 59 minutes
Total Miles to Date: 54.0
Thoughts on the Run:
Last night was a great surprise. My parents, who live in Florida, were driving back from a wedding in Pennsylvania and decided to stop over for the evening. My daughter was excited and offered to cook dinner. She made a "Sloppy Joe" recipe from her Brownies recipe book with lean meat and served this on whole wheat buns with a side of baked beans. It was delicious!
We spent some time together and then my mother mentioned that she would like to go on a run with me. So, we set our alarms for 6:30 am and woke up. We stepped outside around 7. Unlike the previous days which had been quite cool, it was a warm 60 degrees with thick fog. I was not intending on doing a harsh run as I am still recovering from my head cold.
We began our run and she was able to experience the way I begin all of my runs: the harsh, steep incline leading away from our cul-de-sac. She is used to running on flat Florida roads (but when I am down there, the heat cuts my runs short) so the hills were a challenge. However, they were a challenge she was ready to face.
We ended up doing a 5-mile loop with some significant hills. I even named one hill "Goliath" as it is a long, unrelenting uphill trek that lasts nearly a mile. This happens at the end of the run as well (but I also know once its over, it's downhill the rest of the way). While she struggled up the hill, she refused to stop, and we made it to the top.
We ended up finishing in 59 minutes. Not a fast pace, but not a slow one either, and a great pace for Mom who has no experience running hills.
We came inside and my wife fixed us homemade whole wheat buckwheat waffles before they continued on their way.
It was a great time. I'll do the same loop tomrrow at (hopefully) a more aggressive pace and then rest until my 10K on Sunday.
Until next time,
Jeremy Likness
posted by Jeremy Likness | 4:29 PM | 0 comments
Tuesday, October 17, 2006
Running Fever
Run Time: n/a
Total Miles to Date: 49.0
Thoughts on the Run:
No, I don't mean running fever as in ... "passionate about running." I mean, literally, that I am running from a fever.
Yesterday was my wife's birthday. I woke up a little late, sleeping in after the long run, so I decided I would do my yoga in the evening. I headed into the office to train some new employees and organize the projects for the week, then came home a bit early so that we could go to dinner. I picked my wife up and we headed to a local Italian restaurant.
I had a soup and a Caesar salad with chicken. As I was eating the soup, however, I noticed that things started to seem strange. I felt light-headed, my vision was blurring, and my ears started ringing. My wife and daughter looked at me a bit alarmed ... and told me I was flushed and didn't look so well. My wife felt my forehead and said, "Yes, you're hot ... you're running a fever." So, we finished our meal and instead of me being the chauffer, my wife drove me home. I had plenty of fluids and went to bed early.
This morning I feel much better. Still a little weak but definitely no fever. Some aches in my legs but that is probably from the run.
This week was supposed to be a 5-3-5 (5 miles, 3 miles, 5 miles) then two days of rest before the race. I decided to modify it. I'm taking complete rest today, then I'll do two 5 milers back-to-back and then still have 2 days of rest before the run. I'll pace my first 5 miler and go easy on my second.
So, today is a day of rest and getting to full recovery from my little bout ... I feel like I should be 100% tomorrow but if not I plan on running, just taking it easy. My rules for working out are simple: if it's above the neck (congestion in the sinuses, headache, etc) I still run. If it involves fever or is below the neck (i.e. congestion in the lungs, stomach, etc) then I take a break.
I also found another site for plotting routes and had fun with it. This site posts elevations! So, I was able to plot the elevations for my 8-mile run:
It looks like a lot of up and down but I believe the total change in elevation from highest to lowest is "only" 200 feet.
Because of the precision of this, I was able to plot the 10K I will be running this weekend as well. Here it is. It's basically an out-and-back. Some ups and downs but a total elevation change of only 100 feet. I'm definitely looking to run sub 1-hour on this course provided I get recovered from this bug. I've been taking extra Vitamin C and in the past these have only lasted 24 - 48 hours since I started taking a multivitamin on a regular basis.
So, that's it for now ... my parents are stopping by as they are driving back to Florida from a wedding up in Pennsylvania. They weren't going to see us until Thanksgiving but this is a great surprise - very happy to see them. My mom has been running for years and is in incredible shape. Maybe we can do a jog together - if not, I'm hoping over Thanksgiving. My dad and mom both do quite a bit of skiing as well. I love to ski and look forward to a "combined ski trip" sometime with family.
Until next time,
Jeremy Likness
posted by Jeremy Likness | 10:07 AM | 0 comments
Sunday, October 15, 2006
Braving the Cold Long Run
Run Time: 1:25:00 hours
Total Miles to Date: 49
Thoughts on the Run:
Today's run started on several bad notes.
Last night, I was freezing cold. I was also too exhausted to do the smart thing and grab more covers, so I froze most of the night until I got the sense in my head to get a comforter. By that time it was around 5:00am. So when the alarm sounded at 6:30am, I was still flat out. I've also had a bit of a head cold so my nose was stuffed and I had a sore throat.
I thought, "YES! This will be a GREAT test for me."
So, I took on the challenge. I brewed some cuban-style coffee on the stove top (opting for cream instead of sugar) and mixed up a shake that has a balance of protein, healthy fats, fiber and carbs. Drank that down, took my espresso shot, and geared up.
I had to make a decision about my upper body. I don't have a decent running jacket, so my option was to take a heavy pullover and then tie it around my waist if I got too warm. That was not a great option for me because I was also testing out my new belt for carrying water bottles. So, I decided to go in just a shirt.
I did pick a shirt that is only 50% cotton since the full cotton rubs my nipples raw. I decided to do this blend to see what happens. Running shorts I use are actually more like basketball shorts but over them were a pair of running pants to keep my legs warm. I strapped on the waist belt and loaded on side with water and the other with a Gatorade. A bandana kept my bald head warm and my headphones would do the trick for my ears. I stepped outside.
The cold hit me at once. It was mid-30s. Whew! How chilly. I decided my best bet was to hit the ground and start running to warm up.
The first hill was a battle, then there was some downhill. My legs warmed up fast, but not my arms. They were freezing and my hands were number. I knew that it would warm as the sun rose and the run stretched on, so I just kept going.
I had studied the course route very carefully, so I knew by heart where the mile marks were. I stopped at each one and took a few sips of water the first half of the run, and Gatorade the second half. Note: Gatorade is not carbonated, but it gets frothy on long runs!
Anyway, coming out of the first neighborhood, I felt miserable. I was cold, every breath hurt, my legs were sore, my arms were frozen, and my nose was stuffed. This was only 2 miles into the run! I thought to myself, "Fantastic ... this is a great test for what it will feel like at the end of a marathon ... even if I start a long run feeling great, there will be times just like this, so how do we train to push through them?" The answer ... keep pushing ahead.
So, I pressed on and felt great as I entered the second neighborhood. This was a nice, long, scenic loop. Much of the initial part was downhill, which was a relief. The sun now broke over the horizon so I started to warm up. My arms no longer felt frozen and I was glad I did not have the extra weight of the pullover. It was enough of an adjustment to run with the two bottles strapped to my waist.
I came out of the neighborhood and was very optimistic as I knew I had passed the halfway point. Psychologically, this was a loop I knew well, I was just adding the neighborhood side trips. I reached the library, turned, and headed to my third neighborhood.
That's when the bear jumped on my back. I had not been in this neighborhood before, so I had no clue what to expect. It turns out that it is the hilliest neighborhood I've been in - and if you know Atlanta, we have some hilly neighborhoods! There was no short up or down or long hills, just straight up, straight down, no flat in between.
I could say that I was beat by a few of those hills and ended up walking to the job. It'll sound better, however, if I say: "I wanted to practice power-walking the hills, so I got quite a bit of power-walking in on this run." There, doesn't that sound better?
So I emerged from that a broken man ... I had the long hill that always greets me at the end of the loop, and I always conquered. This time, I was feeling nauseous, dizzy, and off balance stumbling up. I kept pressing forward but it wasn't pretty. I walked a bit at the top. Once I crested the top, the end was in sight.
I broke into a more powerful stride. I still felt a little queasy and my feet felt like they weighed 1,000 pounds but I opened up and pressed forward because that's how we get ahead.
Finally, I turned the bend and half-sprinted to the finish line. I was there! And now a glorious 1/2 mile to walk to cool down. It felt fantastic. If I started the run feeling miserable, I finished on an incredible high note. It was a great personal accomplishment. I had only trained to 9 miles before my last half marathon and I felt miserable. Now I was just a mile within that goal and feel great ... like I can keep pressing on and adding more mileage. Obviously, not too quickly - I'm staying within my progression chart ... but I am very optimistic about pushing heavier distances.
After the run, I had time for a quick shower before brunch at church. We had sausage, biscuits, and pancakes - the perfect post-run meal. Thank goodness I'm a Lutheran, because all of the standing and sitting in church was a great way to work out the kinks from the run.
I look forward to another great week and my first 10K this coming Sunday.
The belt pack worked great. It felt different having it there and I learned that my cell phone should have some padding when put in the pouch or it will pound my back from the bouncing but all in all it was fine. It did make my legs feel heavier so I'll just have to adjust to it ... I won't be wearing that in the 10K so it should make the race feel, ah, lighter? The shirt worked well, too, no problems with rubbing in the chest area.
Until next time,
Jeremy Likness
posted by Jeremy Likness | 4:49 PM | 2 comments
Saturday, October 14, 2006
A Hike in the Park
Run Time: n/a
Total Miles to Date: 40.8
Thoughts on the Run:
What a fun day.
It is now nice and cool here in Georgia. We slept in a bit and then had a nice homemade breakfast of whole grain buckwheat pancakes and all natural (no nitrates or other junk) bacon.
After that was a lovely hike at Kennesaw Mountain. This is a gorgeous park and I love both hiking and running the trails here. This is a picture I snapped today of the trail we were on:
Of course, the whole family came along. My daughter wanted to keep running so I kept up with most of the time (this is my "leisurely" cross-training) and we would go for several minutes then stop (not because she was tired, of course, but to wait for my wife to catch up). Our dog, Lizzie, always loves the outings. Here is the family on the trail:
After the hike, we ran some errands. I stopped by the bookstore to pick up a copy of Hal Higdon's Marathon: The Ultimate Training Guide.
It is really well written and a fast read. I enjoyed reading it while sitting out on our deck and listening to the birds sing and the creek trickle.
Also while we were out, I decided it was time to get used to carrying water bottles and supplies for longer runs. Yes, it's very early on, but why not develop the habit now? There are lots of factors that can come into play - finding out the gear rubs me the wrong way, having problems with bouncing and shifting, and of course the extra weight.
I did not pick up anything fancy or high-tec. It was a simple hiking-style pack that has a belt and hangs on the backside with pockets for food, electrolyte caps, etc, and two pouches for holding bottles that have draw strings to keep them tight. On tomorrow's 8-mile run, I'll bring a bottle of water and some Gatorade and will start on the Gatorade at the 5-mile mark. No, I don't need all of that for the short distance, but again, all practice leading up to the event the end of 2007.
I also found this incredible online tool that lets me plot out my runs and find out the mile markers, distance, etc. It uses Google Maps and I highly recommend it. You can search for routes using this link to the USA Track and Field website. You can also see the 8-mile run that I have planned for tomorrow by clicking here. Thanks to the wonders of technology, I was able to plot a course that keeps me off of the busy streets and heavy traffic, something I was not looking forward to. Now, it simply expands my now familiar loop around town with three excursions into three gorgeous neighborhoods in the area.
How cool is that?
Tonight, I have a date with my wife and daughter to watch Eight Below
. I'm looking forward to it! Also looking forward to giving you the post-run report for tomorrow.
Blessed be,
Jeremy Likness
posted by Jeremy Likness | 6:50 PM | 0 comments
Friday, October 13, 2006
Ahhhhh ...
Run Time: n/a
Total Miles to Date: 40.8
Thoughts on the Run:
Run? What run? Today was my day off.
Slept in late.
Had a lovely breakfast of home-made whole grain buckwheat waffles with organic butter and all-natural maple syurp.
Great day in the office. Lunch at a Thai restaurant - Pad Thai, spicy, with soy cubes.
Dinner was a nice steak, broccoli, and acorn squash. Will splurge with beer and ice cream tonight.
Looking forward to my 8-mile run on Sunday ... just drove the loop today to confirm the mileage.
Jeremy
posted by Jeremy Likness | 8:39 PM | 0 comments
Thursday, October 12, 2006
The Pursuit of Greatness
Run Time: 46 minutes
Total Miles to Date: 40.8
Thoughts on the Run:
A few years ago, a good friend came to visit our family in South Dakota. One of her desires was to visit a monument that was about an hour drive from our home next to Deadwood, South Dakota. The monument was called Crazy Horse. To save you from some of the less, ah, inspirational sites you might find searching for that, here is the link to their official webpage.
It would be impossible to accurately describe what transpired during that visit, but full of passion, I tried my best, and created an article that to this day I feel personally is one of my best pieces of writing. I say that because it was truly directly from heart to pen. The article has been syndicated around the web but ironically is not on my own site, so I will post it at another time.
Probably the best place to refer you to The Pursuit of Greatness is to point to the website that I created, maintained, and then sold when I found my life was heading in a different direction. The link is there if you click on the title. Please, if you want to really gain from this post, take the time to open a new window and read it. The rest of this will make so much more sense!
As I'm writing this, I still have that little plaque I mentioned in the article - "When the Legends Die..." and it still drives me.
That is where this run comes in. I thought I might train on hills, but instead I found myself training two entirely different things: my guts, and my heart.
You see, I started out in the cool weather feeling fantastic and exploded into the run. I was optimistic as I approached the first hill and tried blasting to the top. That, of course, was ridiculous, but it's what happens when you run emotionally instead of strategically. I had almost nothing left (so I felt) at the top and began a slow jog down.
When the next hill presented itself, I decided I would practice my power-walking skills and walk up it. This was a challenge and I know I will need to practice more of this because unless you practice, it is easy to fall into a nice, leisurely, "Hey, look at those beautiful trees" pace. So I focused on really striding to the top. Then, I broke into a jog.
At first, I thought, "Wow, here is the key, I'll power walk the uphills and then really bust into a stride downhill."
Only a few minutse into that, my plan failed.
I felt nauseous. My calves started aching. I got that "dead weight" feeling where you no longer have any spring in your step and every stride actually feels like dead legs flopping on the ground.
Then, I almost made my biggest mistake at all. I almost said, "That's okay, we'll take it easy" and started to walk.
Don't worry, I wrote that article up there ... you think I'm gonna walk? Just kidding. I've spent years in complacency, and it was time to change.
I asked myself if I was really training. And if I was training, when was I going to start. Sure, I've covered some mileage and made some gains, but really ... if I'm ready to just take it easy now, this early, on a short 4.5 mile, then when am I really going to start trainig? Because for the bigger races, there is that phrase that wakes runners in cold sweats during the middle of the night: DNF. Did Not Finish.
And then it dawned on me. I had it all wrong! This WAS part of the training. A very important part!
You see, it's going to take a lot more than giving up 4 miles into a run to finish a run that is 12 times that distance. A lot more.
And then I remember reading Matt Carpenter's account of training for his first 100-miler. He mentioned how he trained on good, bad, and ugly days, because a long run is like life: you have good spells, and bad spells. He had to train even when he felt miserable because there certainly would be those moments on the track.
So I realized, this is part of it. If I stop now, I miss out on the most important part of my training. I miss out on finding my guts and how hard I can push myself. I miss out on seeing just how much heart I'm willing to give. I miss out on pushing through those lows to get to the highs.
I remembered this from losing 65 pounds of fat and transforming my physique. That journey took me to some of the most challenging points in my life, focusing on every calorie I consumed, training hard on low calories, pushing myself when I felt I had no more to give. But then the other side was so miraculous, so amazing, and I realized I had to push through the hard times to experience the joy of getting to the other side.
As Dean Karnazes is fond of saying, some of the best things in life have to be earned through a little pain and suffering.
So, I sucked it up. I stopped looking at feeling miserable as an excuse to slow my training, and instead turned it into the opportunity to learn how to run through misery. And this is just baby steps. One mile is a far cry from 13 ... or 26.2 ... or 50 ... but it's the first step I have to take on my road there.
The rest of the run was uplifting. Once I made the decision, it was like all of the resistance washed away. I had set my intention and nothing was going to stop me, so it's like my body decided, "What's the point?" and stopped resisting.
I was expecting to come well over 50 minutes due to the challenges earlier in the run. Instead, I came in right at 46 minutes. Pretty much just a minute behind the fastest I've run the loop.
And now I have a little more guts to give and a little more heart to take me there.
I had to write this immediately after finishing, so I could state it firmly ... I, Jeremy Likness, am not just along for the ride. I'm here to drive.
posted by Jeremy Likness | 7:04 AM | 0 comments
Wednesday, October 11, 2006
The Need for Speed
Run Time: 25:18 minutes
Total Miles to Date: 36.8
Thoughts on the Run:
This morning, I felt the need for speed. After plotting my runs I realized I wasn't really doing much with pace, but sticking around a 10:00 minute mile. While I have emphasized that I'm going for distance, keeping my pace up is definitely an important part of training.
I decided I'll take a split strategy and start modifying my runs. The first mid-sized run I'll work on aggressive downhills and take it easy on the flats and uphills. The middle (short distance) I'll start working pace and use the second mid-distance run to attack the hills aggressively and take longer time downhill/flat to recover.
After researching most of the ultras (and heck, a lot of marathons for that matter, too) hills are going to be an important part.
So, this run I decided to kick it up a notch. I started out with just under a 9-minute pace but that felt slow, so I knocked it down to an 8:30 pace. Then, I got bold and kicked it up to 7:30 for a half mile and then back down for an average of 8:26 over the entire run. It felt great and I had a lot left over so I definitely think 8:30 is a good pace for shorter runs.
The run was on my treadmill at 6 in the morning. I followed it with a nice shake and some healthy fats. Been grazing on nutrition bars and my wife's signature black bean chili throughout the day. I am immensely excited about tomorrow's 4.5-mile loop, although I must admit the prospect of running it at 5am doesn't thrill me. I have to get it done with so I can get downtown for a customer meeting. Oh well, I should get used to it - the longer runs are going to require even earlier morning starts so this is just a step on the ladder.
After looking over everything, I think I have a tentative candidate for the 50-miler. It's a race that is purported to be "easy" as 50-milers go, meaning not as rough and tough up and down etc as most other races. It's one of the few ultras where a crew and pacers are generally considered not needed, and is cool enough that hydration are electrolytes aren't as big a concern (yes, they are VERY important and will be factored in, but it's not like other hot races where a high percentage DNF due to sweating all their sodium out).
The time of year is right, too, because it happens later in the year, giving me some time to work up to it after the marathon. It's also near Washington, D.C., and my wife and I are planning on taking our daughter there next year. She's at the age where she'll have a blast and learn lots on a trip to our capitol.
The run is the JFK 50 Mile. I'll continue to learn more about it because if it does become my definite goal, I want to start learning the course, splits, times, read the trail reports, etc, and come into it as knowledgeable as I can.
Looking forward to sharing tomorrow's run,
Jeremy Likness
posted by Jeremy Likness | 1:13 PM | 0 comments
Tuesday, October 10, 2006
Every Gift that is Good comes from the Father
Run Time: 48 minutes
Total Miles to Date: 33.3
Thoughts on the Run:
First, I just realized my title yesterday included "chocolate shakes" but I didn't explain ... the fiber and protein shake I had was chocolate, mixed with the organic fat blend I take - and it was DELICIOUS.
Yesterday was an amazing day for me. I felt tremendous all day long. I don't know if it was from such a successful run the day before, from having some more sleep, or a combination of everything. One thing that was exciting was crossing off the box on my run chart, and seeing how far I've come - 8 weeks into the preparation for the half. Exciting. Plenty more time than my last half marathon (I trained for it in just seven weeks).
I've had a great experience with synchronicity lately as well. One of my concerns when I started running was getting a good pair of shoes. I told my wife that it could go on the list for my birthday, because my Saucony shoes were going on almost 2 years. When my parents visited us, my mother apparently was excited that I took up running again because she gave me a gift of not one, but TWO pairs of shoes - one for pavement, and one pair for trail running. Thanks, Mom!
So I've never been a big iPod person. I knew about them, and in fact wrote podcasts specifically for them with my health and wellness business, but for me, I always had the CD in my car or on my computer and so just didn't see the need. After upping my mileage, however, it struck me that it would be a lot easier to run the longer distances if I could have some music to jam out to.
Just two days ago I mentioned this to my wife. I am not one to go out and buy toys. Our TV is not a new-fangled plasma wide screen, but one we bought almost eight years ago. My car is 12 years old and going on 144,000 but as long as the air conditioning works, the CD player functions, and it gets me to where I'm going, I'm good with it. So to me, an MP3 player was on the list of "nice to have" but really I put my money in my daughter's education - her activities, tutoring opportunities, field trips, etc. - first and before personal "nice to haves." So I mentioned it a few days ago and then forgot about it.
Last night, my wife returned home from a training class she was taking for the Girl Scouts. She handed me a box and said, "I have no idea what this is, but I just won it at the class."
I tore it open.
Guess what? It was not an iPod, but a perfect digital MP3 player. It was small, like the nano, came with an arm band strap, had an FM radio in it, and holds 256 MB (not the largest but certainly enough for my long runs). What an unexpected blessing! I know every gift that is good comes from the Father, and I thank Him every day for leading such a blessed life.
Of course, I had to celebrate, so I cheated a little. Hey, what can I say. It was Breyer's Chocolate Brownie Caramel, double-churned. Could you resist?
My mentors have always taught me to place intentions on my heart and then release. In other words, don't strain or fight to receive, instead, focus the intention and then what God will, will. Since following that, many amazing things have happened. For example, the best writing opportunities I've had came at a point when I had released that intention. I love to write, but I was pursuing other interests at the time ... yet the intention found me where I was and presented great opportunity.
So, this morning's run was a bit different for me because it had a soundtrack. I didn't have much time to plan so I loaded the Matrix and Matrix Reloaded soundtracks and ran with that on shuffle. It was great, it was almost as if the player knew what I was doing - nice, even techno tempo for the downhills and flat, while raging rock n' roll firmed my resolve as I battled up the hills. Ironically, my time was slower doing the loop than over the weekend when I did an additional three miles, but it was still a satisfying, non-stop run and so many miles closer to my goal.
I also found a great, free place to track my runs - CoolRunning.com. I love it. Great discussion on the forums there, too, specific to running with even an ultrarunning forum.
Blessed be,
Jeremy Likness
posted by Jeremy Likness | 12:07 PM | 0 comments
Monday, October 09, 2006
Chocolate Shakes and Hot Baths
Run Time: n/a
Total Miles to Date: 28.8
Thoughts on the Run:
This morning is my strengthening day. I "slept in" again and needed it after yesterday's run. I felt TERRIFIC - you know, the kind of rest where your whole body just feels as heavy as a pile of bricks and you have to literally pry your eyes open because you've been sleeping so soundly?
That was me.
My lower back was "tweaked" a bit until I did the yoga routine, it's felt fine since then.
Had an orange and an apple as my first meal, followed by a high fiber and protein shake with the organic blend of healthy fats that I use. For lunch, I had my wife's signature chili made with lean beef and black beans. It was delicious. I mowed the lawn in the afternoon and took a nice, hot bath. In the past, my longer runs would take me a few days to recover from but I feel 100% today and am looking forward to the 4.5 I'll do tomorrow, hopefully later in the morning.
Dinner was a peanut butter (all natural) and organic jelly (again, all-natural) sandwich (one slice of whole wheat bread) with a yogurt and some sesame sticks. I was craving something sweet so I mixed up a Raspberry Crystal Lite and had that.
One week of running and then next weekend is my 10K!
Jeremy
posted by Jeremy Likness | 7:08 PM | 0 comments
Sunday, October 08, 2006
A Personal Record in Many Ways
Run Time: 70 minutes
Total Miles to Date: 28.8
Thoughts on the Run:
WOW! What a run.
I decided to finish my run before church today. That meant setting the alarm for 6am. After struggling to wake up a bit, I finally rolled out of bed, had some water and a nutrition bar, then pulled on my warm clothes and hit the road at 6:40am.
I was scheduled for a 7-miler, but the most convenient route for me was a 7.5 one ... not a problem.
I had run this before with a friend earlier (mistaking it for a shorter run) then drove the route to confirm the mileage. He had an injured knee so we walked the uphills and it took us quite some time (around an hour and a half).
I decided I would be going strong to do about an 11-minute mile with all of the hills. I guess I sold myself short.
This run, I had a new strategy. Instead of "taking it easy" the entire run, I decided I would pace myself steady on the flats, go easy on the uphills, but be very aggressive on the downhill. I rolled out of my neighborhood and easily pounded up the initial hill. I looped down and hooked towards the interstate. This would be a 1.5 mile "spur" out-and-back for a total of 3 miles. Most of that direction was downhill and it seemed that the turn around point came up very quickly.
I turned around, slowed my pace, and braced myself for the long, arduous uphill trek. I got through it no problem. A short downhill, opened up, then moved into the 4.5 mile loop to finish off.
The first hill was challenging. My calves burning at the top, I stopped and walked for just a few feet - it was maybe a minute - to crest the top. Then a long downhill, and I opened up. I felt great. Already over 3 miles behind, and no signs of fatigue, pain, or falling out of breath.
I turned the corner to a long uphill next to our church. It was around 7:30, so the first service was in session - afterwards I found out I was spotted by a few people who said, "Was that YOU running earlier today?" I smiled and nodded.
I made it up this uphill without any problem. No stopping this time. I might have slowed my pace a bit but there was just no way the hills would get the better of me. I also knew I had a nice, long downhill at the end. After another 2.5 miles of mostly uphill, I finally hit the top of the downhill. I'd have 1 mile of downhill, 1 mile of uphill, then a nice 0.5 mile finish.
Resisting the temptation to hold onto my reserves (this run was about testing myself) I simply let myself go and let my stride kick in on the downhill. It felt great. My stride was light, I was bouncing ahead, and it just "felt right." I hit the long hill, dug in, and did the full mile without stopping. Sure, I slowed down, gritted my teeth and even did my fair share of grimacing, but it wasn't going to defeat me. Again, at the top of the hill, the urge was to stop and "catch my breath." My compromise was to start the downhill slowly. I did, but already felt my energy returning and so I let gravity kick in and it was a fast pace all the way to the finish.
Since I left at around 6:40am, I was hoping the clock would read maybe 8:10 or 8:15 at the latest. I dragged myself into the kitchen and took a glimpse. WOW! I couldn't believe my eyes. 7:50am! I just ran 7.5 miles on hills at better than a 10-minute mile pace! That, for me, was a personal record. I let out a silent "HOOAH!" (my wife and daughter were still sleeping) and then went on to do about 20 minutes of yoga flexibility to cool off and stretch out.
The other personal best was what happened after the run. In the past, I would have been "whipped" and worthless. This time I set my mind to enjoy the rest of the day, and I did. I felt fantastic and had the energy to play with my daughter, enjoy church, and tackle some WiFi challenges as well. All in all a wonderful day and definitely encouragement to continue this journey.
I also created my schedule for after the 11/23/06 half marathon - it's training up to the 3/25/07 full marathon. I never thought I'd get excited about this, but my peak week is a 50-mile week. It is so exciting to have a plan - a roadmap - in place. Once I finish the half, I'll move into the full marathon and then pick a 50-miler and build out that training schedule as well, which I will base more on time and long runs than my current schedule.
Have a blessed Sunday,
Jeremy Likness
posted by Jeremy Likness | 3:29 PM | 0 comments
Saturday, October 07, 2006
Kennesaw Hike
Run Time: n/a
Total Miles to Date: 21.3
Thoughts on the Run:
Today was cross-training or active rest. We opted to hike.
We are fortunate in Atlanta to have access to literally hundreds of miles of hiking trail within just a few hours worth of driving. Our favorite is Kennesaw mountain which has 18 miles of hiking trails. I have jogged and hiked every inch of the mountain. This was a family event so we all packed up and headed out with the dog in tow.
It was a nice hike. We detoured off onto some side paths we hadn't taken before, then looped back onto Pidgeon Hill, an outcropping of rock that commands beautiful views of the area but isn't quite as crowded as the main area of the park (Kennesaw Mountain itself).
It was a nice, cool day, probably high 60s in the shade where we were hiking. Grabbed a nice cup of coffee afterwards and now relaxing back home.
I'm very excited about the 7 mile (actually it'll probably be closer to 7.5) mile run tomorrow.
After running many miles on Kennesaw, I have finally found a decent trail map with mileage on it.
I will shift my weekend runs to the mountain probably in the next few weeks.
Looking forward to some pizza and ice cream for a splurge tonight.
Until next time,
Jeremy Likness
posted by Jeremy Likness | 3:05 PM | 0 comments
Friday, October 06, 2006
A Great Day of Rest
Run Time: n/a
Total Miles to Date: 21.3
Thoughts on the Run:
No run! HAHA!
Today was a day of rest and relaxation. After the busy day yesterday followed by a PR 4.5 mile run, I still had some support and other issues to take care of until late night. I then filled the garden tub with HOT water and soaked for a good hour. Then, I "slept in" which for me means sleeping until 8am instead of the usual 5am or 6am wake-up time. It felt fantastic!
Nutrition has been spot on. I will probably have a few beers or wines this evening, not sure when I'll take my splurge but I allow myself one more before Sunday. We'll see.
Looking forward to a nice hike for my cross-training tomorrow and then a fun 7-mile run on Sunday.
Jeremy
posted by Jeremy Likness | 4:22 PM | 0 comments
Thursday, October 05, 2006
Running with A Busy Work Schedule
Run Time: 45 minutes
Total Miles to Date: 21.3
Thoughts on the Run:
This morning, the alarmed buzzed to life at 5:00am. I woke up, took inventory of my body, and decided that I deserved the rest. Of course, "sleeping in" meant just another hour - then up at 6:00am to get ready to go in for an install.
The install lasted all day. Fortunately, we were across the street from another customer, a fast food joint known for their chicken products. Breakfast was egg and chicken on a whole grain bagel with a nice big cup of coffee, and lunch was chicken on a whole wheat bun. Lots of chicken. Snacks included a granola bar and a meal replacement bar that is high in fiber and low glycemic.
I rolled into our driveway at about 6:00pm. I had originally decided to swap my training day (today) with my rest day (tomorrow), i.e. rest on Thursday, run on Friday. However, the day of poring over computer hardware, configuring networks, wireless SSIDs, creating VPN tunnels and tapping out e-mails had me eager to hit the pavement and be outside for awhile. I let my team know I would be "out of pocket" for a bit. My wife and daughter were out at her horse lessons, so I threw my running shoes on and hit it.
I knew right away this would be a brilliant run. I decided it is time to get used to running with some food as I'll need to for the longer runs, so I had a bar and some water first. I felt a lot of energy and release out on the road and was watching a beautiful sunset. I took my typical loop and went backwards. This meant a little more downhill in the beginning, a long challenging stretch of uphill, then the end closing with perhaps the longest stretch of uphill I've come across so far in my runs (about 1 mile continuous uphill) before closing out downhill.
As I ran up the first hill, I realized this run was a bit different. I wasn't dreading the hill, and I wasn't slowing down a lot. I had some spring in my stride and suddenly felt the hill wasn't really an obstacle at all. I easily crested it. On the backside, I took advantage of gravity and let my pace quicken. No need to put on the "quad brakes" and wear my legs. Then, around the bend, and a long uphill but just a slight grade. No problem, just adjusted my stride and kept at it. The last part was very steep, but that's okay, I was alreay looking ahead to the downhill right after it.
Then, I came to the long uphill. I cannot recall when I last was able to run that without stopping. So, I decided this was the time. I also was not going to slow to a crawl but sucked it up and kept a steady pace. When it got tougher, I pushed my stride harder. I reminded myself that this is how I learn my limits ... and then realize there are no limits. This is how I make barriers disappear. This is how I risk going too far to know how far I can go. Everything seemed to be a blur and really all I was aware of was my breath and my stride. Cars zoomed past but I could not even focus on them. My gaze was straight ahead and my stride was even. This is how you do it ... easy ... one step, then the next, repeat until cresting the hill.
Eventually, I was there. It felt great. No urge to stop, only the pleasure of increasing my stride downhill. One more small uphill - did it. Then I picked up the pace and was doing a solid 8-minute stride for the last half mile. It felt incredible. I was excited to see the time when I came inside. Normally, the run takes over fifty minutes. This time, forty-five. And that was walking a quarter to cool off. YES!
Dinner was ... more chicken. My wife swung by taco bell. I get chicken soft shell without cheese. Tasty. Lots of water.
Now not only did I not need to shift my schedule, I ended this day on a high note and know I can relax all day tomorrow. What a pleasant way to wind the week down! Hey, look, my cumulative miles almost add up to a marathon!
Jeremy
posted by Jeremy Likness | 8:33 PM | 0 comments
Wednesday, October 04, 2006
When the Easy Run Isn't So Easy
Run Time: 27 minutes
Total Miles to Date: 16.8
Thoughts on the Run:
Today I gained a lot of respect for running athletes.
I made a slight switch in my schedule. I had been doing strength training on Mondays and Thursdays. I decided to move it to Monday and Wednesday so that it is combined with my shorter runs. The medium runs are getting longer and for time as well as my recovery, felt this would be a better mix.
Last night I had a lot to do for Wandering WiFi so I did not get to bed until close to midnight. I then was up at 4:30am to push out some new code to the servers. I decided to crash and catch up on sleep. I started my day around 8am (tomorrow I have an onsite customer installation, so it will be another 5am run for me).
I started with a yoga routine. It lasts me about 25 minutes. It includes some moderate stretching but a lot of upper body (and some lower body) strengthening. It is definitely less impact than what I was doing before (a marine-style workout of daily 16s) but I still am getting stronger each workout.
After that, I went for my shorter run. I do the shorter runs on the treadmill for a few reasons. The first is that I want to focus more on pace for these runs and a treadmill is a great way to set pace. Second is that I want to make these an "active recovery" run so I do them flat, and since there is no flat ground in my neighborhood, the treadmill comes to the rescue.
I had been doing these at a 10-minute mile pace, so after my performance at the 5K decided to increase this to a 9-minute mile pace. Little did I know, I'd have my work cut out for me.
The first 2 miles require a lot of focus. I did not realize that even 9-minute miles were a pretty good pace, especially at the shape I'm in. Interestingly enough, I knew I could maintain it so while I had to really focus the first part of the run, I was in "automatic" mode by the last half mile. My knee started to ache a bit and I noticed the instinct was to suddenly favor my right leg and land on my toes, so I had to override that habit and again focus on an even footfall and reminding my body that my right leg can handle it. I also promised it I would be diligent with losing about 10 - 15 pounds to lighten the load a bit.
At any rate, I realized what I used to assume was an "easy" pace (I used to run 7 and 8 minute miles when I did a lot more sprinting and shorter runs) is still challenging for me at this point. So, considering I maintained that pace on a very hilly course, I finally decided to give myself a little credit for that run.
More importantly, however, it increase my sense of awe, admiration, and respect for those athletes who push the envelope and finish races like that consistently close to the 17-minute mark. WOW! How exciting to know there is still so much more potential locked away in the body - with both speed and distance.
I had an apple after the run, followed by a nutrition shake. The shake I take is high in fiber (8 grams) with moderate protein (15 grams) and the rest carbs - it weighs in at 230 calories (you can find it through the products link on my supplement website). I usually mix in a healthy fat blend as well so I get a nice, low glycemic, balanced meal. Lunch will probably be a pumpernickel bagel with scrambled eggs (egg sandwich). I don't know what's for dinner. Last night, I cashed in my coupon from the race and had a chicken wrap at Chick-fil-A.
Until next time,
Jeremy Likness
posted by Jeremy Likness | 10:37 AM | 0 comments
Tuesday, October 03, 2006
Running in the dark
Run Time: 50 minutes
Total Miles to Date: 13.8
Thoughts on the Run:
This was my first run in the dark in a long time. I woke up at 5am, had my glass of water, and hit the pavement.
I was expecting it to be a lot cooler than it was. I still wore my running pants. I don't have wraps for my knees and they tend to get cranky early in the run when it's cold or wet outside - especially my right knee, where I had complete reconstructive ACL surgery. However, I train my legs and have built enough muscle around the knee that it's actually better off than before the surgery (or so they say, and so I feel). The pants were great because in they keep my knees warm in the absence of wraps.
My legs were stubborn at the start of the run. My ankles were extremely sore. I wonder if this is due to the race I ran a few days ago? At any rate I've learned to push through these initial "excuses for not running" and as I warmed up, the pain went away.
Running for me right now is almost like a game of concentration. While I believe in running "naturally" there are some elements that I focus on. The most important is my gait. After my knee surgery, I favored the leg for many years. I did not fully heal until years after when I finally lost weight and began training consistently. However, as a result, I subconsciously favor the right leg and therefore don't land fully on that foot as well as allow it to twist slightly.
While I may have gotten away with this through grit alone on shorter runs, I know the longer runs are going to amplify this flaw if it is not corrected. So, for much of the run, I find myself focusing on that leg, forcing myself to land on it fully, making sure I feel that I'm balancing that footfall with my left leg, and not favoring it or rebounding too quickly. The payoff is obvious because I have better runs, my knee doesn't hurt, and I don't end up with blisters on the side of my foot like when I'm not concentrating on that.
I did not realize parts of our neighborhood were so ill-lit. I did not bring a flashlight and found myself running in total darkness for certain stretches of road. I also seem to have a knack for turning off street lights - despite dawn being hours away, there were two that abruptly went dark as I passed underneath them.
The hills are starting to get easier. The largest hill that usually challenges me was just a stretch of pavement this time, which felt great. The hill at the very end presented a challenge but I was wrapped in thought and crested the top before I knew it.
I consider this a milestone because it is the first time I really pushed myself to get up early and get it done. I know I want this and I'm not compromising my training. Now it's done for today and I can get to an important meeting for my technology company and spend some time this evening with my daughter.
Looking forward to a great week. I just signed up for the 10K on October 22nd and I'm excited to see what pace I can maintain for that distance.
Blessed be,
Jeremy Likness
posted by Jeremy Likness | 6:24 AM | 0 comments
Monday, October 02, 2006
There are No Coincidences
Things would just happen. Oh, look, that's lucky. Oh, here's a coincidence.
Then, about 6 years ago, I made a major change in my life. I started to focus on creating my reality. In other words, I stopped blaming everyone else for the issues I felt I had in my life, and instead began to own the solution. Instead of problems, I had challenges. Instead of living in the problem, I began living in the solution. It not only transformed my physique, but ultimately my life. I changed careers, pursued my own business, began speaking, took on the daunting task of writing and publishing book, and much more.
One thing I discovered was that there is always much to learn. So, I began finding mentors and coaches. One thing these coaches taught me was that there are no accidents.
Suddenly, I began looking for signs that God creates through our lives. You know the signs - you may have dismissed these offhand as coincidence. You think of a song, then it comes on the radio. You mention someone you haven't seen in years and then the phone rings and it's them on the other line. One of my coaches had a great term for these events: synchronicity. I knew they were purposeful parts of my life because I would often share my intuitions with my wife - "Hey, honey, I haven't heard from such-and-such in a long time." Then the phone range.
This is all leading up to something. In my profile, I placed a quote that I believe summarizes my quest. It is from my favorite poet, T. S. Eliot. You can see his influence in a lot of the poetry that I wrote. His quote goes like this:
“Only those who risk going too far can possibly find out how far they can go.” - T. S. Eliot
So I'm searching for ultramarathons and wonder, "Are there any in South Dakota?"
I do a quick search.
Sure enough, there is the "Lean Horse Hundred." And where is it run? Right on the same trail that I ran my first half marathon.
So I read further.
Who organized the event?
Jerry Dunn, a neighbor of mine - he lived on the same street we did in Lead, South Dakota.
And what about the recap of last year's event?
How fitting that, as I scrolled down the text, there it was, embedded in the middle of two paragraphs - the very same quote I chose to guide me on this path.
Now there are no coincidences. I've learned to accept these as signs that I'm doing the right thing and headed in the right direction. This is a fun journey!
Jeremy
posted by Jeremy Likness |