Recent Posts
- Moms' Obesity Harming Babies
- Mayo Clinic Says "Hold the Mayo"
- Children of the High Fructose Corn
- Chiropractic: Safe Sex More Dangerous than Neck Cr...
- Weight Loss Surgery Not a Magic Bullet
- Why your favorite wine is a plant-killer ...
- Expensive fuel helps curb obesity?
- The Start of the Juice Fast
- Does green tea cure cancer?
- Is the obesity epidemic a lie?
Click here to follow this blog on your google home page
Click here to subscribe to updates on MySpace.com
Friday, March 30, 2007
The Hungry Run
Run Time: 39:28
Total Miles to Date: 452.7
Thoughts on the Run:
I call it the hungry run.
Why? Because I'm still hungry.
Did I want to wake up at 5:15 this morning? Noooo. Did I want to get out and run so early? Yesssss.
I have a goal and I'm doing what it takes to reach it.
So the alarm went off. My body said what it usually does, "Awwww let's sleep."
I've been a bit spoiled. In my new position, I can come in a bit later so I don't set an alarm ... I get full rest because I let my body wake me up.
No more. There's a new boss. I have the Twisted Ankle coming up in just six weeks, so it's time to tighten the nuts and bolts and get to work.
It was surprisingly cool this morning, so I actually wore some pants but a short-sleeved shirt. I set out at a nice, steady pace. The hills and the warm-up took me 10:49. Then a spell of downhill at 9:25. Finally I came back up the long hill and dug my heels in and just blasted through. 10:09 - not a sprint but for a major hill, I'm happy (just over a 10% grade at some parts, nice climb of about 200 feet - apparently I ascended 670 feet total during the run). That was just a teaser. I'll be doing repeats on that hill for my training, but it's nothing compared to climbing the face of Kennesaw Mountain on Sunday (over 1,000 feet in one mile ... one of those every week so I'm prepared for the Twisted Ankle).
The last mile was an easy downhill and I cruised through at 8:51.
Very happy with the run, I came inside and did 15 minutes of yoga before starting my day.
I did it!
Next run is on Sunday ... 8 miles starting with a climb up Kennesaw. I get to break in my new hydration pack. Look forward to sharing the report!
Blessed be,
Jeremy Likness
posted by Jeremy Likness | 9:09 PM | 0 comments
Wednesday, March 28, 2007
Let the Light Shine
Now that I have had a few days to reflect upon the event, I've also received incredible value.
You see, the taste of it has not left my mouth. No, it's not a bitter taste. In fact, taste is too weak a word. It's a hunger.
I am hungry for the success.
In 1999, I stood in front of a mirror and felt defeat. I was grossly overweight, depressed, and sneered at the reflection in the mirror. I considered myself a fat slob with no hope of changing ... I honestly felt I was doomed to be trapped in an unhealthy body for the rest of my life.
When my best friend, a father and loving husband, was taken suddenly by cancer, I felt the hunger. When my wife told me she was pregnant with our daughter, I felt the hunger. It was a hunger to do something better. To stop being a victim. To take action and take control, and stop acting like a piece of driftwood in a fast-flowing stream. It was time to stop letting the water spin me around and lead me to my fate, and instead take charge.
That hunger did not fade. It drove me to wake up at 4:30 in the morning so that I could train before driving into the office at 7:30. It drove me to overcome battles with severe food addictions that left me sweating and desperate to shove crap down my throat. It drove me to ultimately shed a foot from my waist, lost over 65 pounds of fat, but more importantly, to learn that I was in charge and while it takes courage to live the life you've imagined, it's possible.
I can still remember the precise moment when I realized I was not dieting, or on some temporary fix, but that my life had truly transformed. Our office held a birthday celebration each month for everyone who had a birthday that month. They would load the breakroom with cupcakes and donuts and ice cream. It was a popular event. I had another event planned and had decided I would not be eating sweets on that day. So, I filled my cup of coffee and went down to mingle and socialize with my coworkers.
I had a moment of clarity. Some people reminded me of my former self ... lined up like drug addicts, wolfing down every cupcake or donut in site. Some were in control - they may have had something sweet, but it was their choice and that was fine. Some were resisting, knowing they shouldn't, but on edge because they really wanted to make an excuse and break down.
And then it hit me. I wasn't resisting! I didn't have to resist. I felt so great being in the best shape of my life, that it actually felt better to NOT eat a cupcake. It was an odd epiphany but was a major turning point.
Somehow over the past several years, some little old habits have crept in. I lost the discipline to wake up early in the morning, so I'd just let my workouts slide to later in the day. Then the excuses were easy to make: "It's been a long day. I'm tired" and so the workouts were missed altogether. While my nutrition has always been healthy, I did let a few more sweets and snacks sneak in. In short, I stopped enjoying what it was like to be healthy and in control, and started letting myself drift again.
Drifting isn't fun. It's disempowering.
And then I remembered the quote from Marianne Williamson's Return to Love (often mistakenly attributed to Nelson Mandela):
Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented and fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We were born to make manifest the glory of God within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our fear, our presence automatically liberates others.
Wow, how powerful is that? Powerful beyond measure? But it's so easy to give up our power.
The taste is still there, in my mouth.
On that course at 4 hours and just past the 19-mile marker, I met myself. And I love me, but I also saw a little bit of fear in my eyes ... fear that I was drifting a little to much, instead of resisting the current.
One of my dearest gifts is from a friend who gave me a coffee mug that reads, "Go confidently in the direction of your dreams. Live the life you've imagined." It is a quote from Henry David Thoreau.
How appropriate! Did I imagine skipping workouts, gaining a little weight before the event, or throwing in the towel? No. And I don't regret pulling myself out ... it was the right thing to do ... but it wasn't about that day or missing Powerade stations or even the heat. It was about the months leading up to it. It's about the lack of consistency and the little excuses here and there that add up over time.
But now I taste it again. I met myself on that course, smiled, we shook hands, and I took my courage back. Now I'm 100% on. I don't want to make any grand announcement or commitment because it's not my words that will make a difference, it's my actions.
So these next few weeks I will speak loudly through my actions. I have an event coming up in a few months ... May 19th ... Twisted Ankle. I have my training plan in place and will post it soon. I just finishing my strength yoga and feel great ... and still have that taste in my mouth. I'm hungry.
And I'm no longer drifting.
Jeremy
posted by Jeremy Likness | 8:49 AM | 2 comments
Monday, March 26, 2007
Inaugural ING Georgia Marathon Race Report
Run Time: 4:00:00
Total Miles to Date: 448.7
Thoughts on the Run:
The marathon for me was quite a learning experience.
Before I explain the race itself, let me preface with a few of the mistakes I made on the way in. One of the biggest issues I had coming into this marathon was, quite frankly, lack of preparation, and I only have myself to blame. With an extremely hectic schedule jugging many projects, I failed to follow my own running schedule. While I was adamant about running the long runs, an injury and some missed workouts kept me from going the full 20 mile (32km) distance I had intended to ... I did this once as opposed to the three times on my schedule. My long runs were 17 miles, 20 miles, and 15 miles respectively. My taper was a bit long, too. Again, I had performed my weekend longer runs but failed to get any appreciable volume during the week until a few weeks before and then it was too late. Couple that with a longer layoff before the race and you'll see where I'm coming from.
The second issue is weight. I had maintained around a 210 weight right up until several weeks prior. Then, when I stopped running as much for the taper and the fact that I was missing workouts, I did not change my nutrition and gained 5 pounds. Yup, I came to the starting line at 215 despite my earlier goals to actually DROP weight and be sub-200. Again, I used excuses (too busy, etc) but the bottom line is that nutrition is something that happens regardless of your schedule and can always be managed if you focus strongly enough. I did not focus.
Despite this I know I have a strong will and I came into the race with confidence. While I started with the 4:30 pace group, I told my wife and daughter to wait for me anywhere between 4:30 and 5:30 hours. I knew to expect the unexpected.
I toyed with the idea of bringing along my own hydration as I had been training with some specific products but in the end, realizing there would be a PowerAde station every other mile, decided to go light. I did bring some salt caps and PowerShots.
The morning of the race I woke up at 3am. I had half a bagel and an iced coffee and began drinking some Gatorade before the race. I finished the other half of the bagel later. I intentionally stopped drinking 2 hours before the race so I would not have to use the restroom and knew I would load up on the first aid station.
We drove down and were parked by 5am. We managed to get into a parking deck right by the Start/Finish which was nice. My girls "camped out" in the truck while I went to explore and get ready for the race. At that hour the toilets had no lines and I was able to take care of all of my business well before the race.
The throngs began to arrive at the start awhile later so I stepped into the start area. The pace teams were scattered and I did not see the 4:30 but ironically as it all began to form together I finally found myself next to the group.
It was very inspirational and exciting. The weather was perfect - it was not a cold morning, but cool, and the city looked amazing.
When they told us to start, I made the decision that I was not going to worry about my pace group and just settle into a comfortable stride. It turned out to be around a 10:30 pace. I wasn't trying to pace myself, just doing something I felt I could maintain. I felt phenomenal, and looked forward to the 26.2.
I started doing alphabet soup in my mind. My daughter had asked about the marathon distance so I explained it by comparing miles to letters of the alphabet. Psychologically, it was easier to focus on "this is my A mile, this is my B mile, etc" than to look at the actual mile and worry about how far we had to go.
I sweat ... a lot. I used to think it was due to my weight (remember I used to be obese at over 245 pounds with a 44" waist) but even when I was my leanest (178 pounds with a 31" waist) I would sweat profusely ... I can easily lose 1 - 2 pounds for every mile that I run. So, hydration is important for me and especially electrolytes - if you go to my earlier training journals, you can see the consistent crashing and severe stomach pains I endured until I started integrating electrolytes properly into my training.
So the first stop came up quickly and I had to cut over to the opposite side. It was a made scramble and the first few desk ran out of cups. I finally grabbed one and decided I just need to drink that quick cup and there would be plenty more aid stations to get more down the road when the crowds thinned out a bit.
The marathon itself was beautiful. We wound through some incredible neighborhoods and the support was awesome. People were lined up, shouting, cheering people by name, ringing cowbells, and playing loud music. I felt great and was steadily keeping my 10:30 pace.
The next aid station I heard some grumbling and then figured out why. They were out. Nothing left. No PowerAde, no water. A lot of people had some choice words. I still felt fine and decided it wouldn't be a big deal, I could pick it up the next one.
Then we passed two stations that just ... weren't there. The signs were there promising water and PowerAde up ahead, but when we got there ... nothing. Not even discarded cups to indicate they had run out. The grumbling was a little bit louder now. On a typical 8 mile run I would consume 32 ounces of water with electrolytes, I was going on 10 miles and a 6 oz cup. I still felt great and wasn't worried.
After mile 10, many of the houses in the neighborhoods were providing water from hoses, etc, and had set up their own aid stations. We hit a few steep hills and I slowed my pace but still felt good. I kept drinking water as none of the Aid stations had PowerAde - it was all water. Fortunately, I did have my salt caps so I took those.
As much as I hate mango, I knew I needed calories so someone offered a mango ClifShot and I took it. It tasted great but I needed more liquids, which I received ... from that point one, the aid stations were well stocked with water. One even had PowerAde, but that was it - just one.
I started to feel a little bogged down but not bad. I had fallen from a 10:30 pace to an 11:00 pace. A few more hills slowed me down and then I started reaching sections that were in full-on sunlight. I was expecting the heat and by this time thought I had caught up on my hydration, but I was getting noticeably dizzier and had to slow my pace. Again, I didn't mind. This was about finishing and having fun, and I was determined to do both (I was having a lot of fun so far).
I continued on and we alternated between sections in shade and sunlight.
Then I turned onto Freedom Parkway. This was a long, straight stretch. It was mostly in direct sunlight and by the time I reached it, it was near noon. It was encouraging, though, to see that it was an out-and-back, and the "back" portion would cross me over the 20 mile mark and then only "6 miles to home." I felt butterflies of excitement knowing I was about to be 3/4 of the way through with my first marathon.
The sunlight was brutal to me. My shirt was now completely drenched and felt liked it weight a ton. I kept plodding forward but my eyes were swimming. I grabbed some water and then this is where my mind started playing tricks with me ... I didn't realize until afterwards I was probably not drinking enough water (one or two cups per aid station, but with my sweating could have probably been two or three) ... I began to worry, "Am I drinking too much?" I didn't want to chug too much water and then have stomach pains, so I just drank a cup. After all, ahead the path crossed under a bridge in the shade and was downhill for a bit.
I came out from under the bridge and then things got crazy for me. I was right at mile 19. Suddenly I just felt cramping all over my body. Cramping probably isn't the right word, it was a sudden soreness. Now through my bodybuilding I learned to take a lot of pain - it's the only way I was able to coax my muscles into growing, by pushing hard with heavy weights - so the pain didn't bother me, it was my physical inability to move. I did a "ring finger check" (I use my wedding ring to gauge how much water I was retaining) and it was stuck - my hands were just puffy. Then my feet started aching and I realized my feet were swollen as well.
I kept pushing forward and realized I'd probably be finishing doing a 14 or 15 minute pace. No bother, I had a strong first half - in fact, I'd gone 19 miles so far, farther than I'd ever run in a race before. And just 7 more to go!
Then I got dizzy and felt nauseas and had to sit down. I felt my pulse and it was racing, despite the fact I had only been barely shuffling along.
I decided to call my wife to check in but there was no answer. I waited for a few minutes, got up, started shuffling again. Again, a wave of nausea, dizziness, and pulse through the roof. Now I started to get scared.
At this point in retrospect I have to ask about my sanity on the course. It could be I was freaking out over nothing. But if I was in doubt, I could have also pushed on to the medical tent and found out for certain. If it was in my head, they could have given me their blessing and sent me on my way. I think I was dehydrated, and perhaps I could have rehydrated at a nearby station. Who knows.
The point is, I decided to push to the medical tent and at least cross the 20 mile mat, but everytime I started to even jog I'd get dizzy again. After doing this 4 or 5 times, I realized how ridiculous it was. I was at Freedom Parkway and Boulevard. The race course was 7 more miles, however the start was about 1.5 miles from where I was.
I decided to take myself out of the race.
It was the hardest decision I've made. I knew it wasn't healthy how I was feeling. It wrenched my gut to think of my wife and daughter waiting for me at the finish and not seeing me go through the chute or having my name called, but at this rate I was only able to walk at about a 20-minute pace.
Again, in retrospect, the decision to head to the start was not wise at all. In fact I was dehydrated, but by cutting back to the start, I took myself off the race route and away from any support. Despite the disappointment with the PowerAde and few water stations, the race WAS well supported with lots of staff and medical tents throughout.
I found myself trying to walk back to the start and once again would get dizzy every few blocks and have to rest. I realized I needed fluids but didn't have any cash on me. So, I went into a gas station restroom and guzzled water from the faucet. After this, I was able to work my way back to the start line. It took me about 45 minutes to go 1 1/2 miles. I called my wife and she was confused to hear I was at the finish but hadn't been called in the chute. We located each other and I got my chip cut off.
I drank a water they had, ate a cookie but couldn't stomach it, then got back to the car and drank some more water and Gatorade. I estimate I had about 48 oz of fluids on the way back, but when I weighed myself at the house I was still down two pounds!
At any rate, the decision not to finish is one I'm okay with ... I'd rather be safe than risk pushing it in the heat. I do wish I would have had the sense to get the opinion of the staff rather than trying to self-diagnose on the race field, and definitely kick myself for taking myself off the course. I should have at least walked to the medical tent, which was also only a mile way. They may have had me drink some water and be on my way or they may have said there was a problem and helped me take a safe shuttle back .. either way, it was unwise to just come off the course and I won't make that mistake again.
The only disappointment was with my daughter and wife. For some reason it really tears my heart that I did not get to come through that shoot and meet them. However they are both so supportive and it really was a joy having their support at the finish line.
So, now I know a few things. I will definitely be sure to bring money in my pouch - when the stations had no Gatorade, there were a few convenience stores I could have ducked into to purchase from them. I will also bring my own fluids as backup, and of course need to focus on better training leading to the event.
In lieu of what happened, my goal for the ultramarathon will also be delayed. It is still a goal, but I need to master the marathon before I think about tackling the ultra. So I will be looking for a good marathon to target for the end of this year, and then based on that will set a new date for my ultra.
I've got some organizing to do. I also felt having a few extra pounds wasn't a big deal because I'm eating healthy and running far. Now I realize how much negative impact that had as well, so it's time to get serious about shedding some weight to improve my time on the track as well.
Thanks for all of the support ... it is tough to admit defeat but I won't call it failure because I have learned much.
Warmly,
Jeremy Likness
Labels: ING Georgia Marathon marathon, race
posted by Jeremy Likness | 9:04 AM | 7 comments
Saturday, March 17, 2007
Your Bib Number is 2539 ...
I'm happy with where I have come, but it could have been better. Reflecting on the past few months, here is what I've found:
Pros
- I've come to run longer distances than I imagined possible
- I managed to stick with it even after rough weeks and runs
- I had plenty of preparation compared to the short 7 weeks I used to prepare for my last major event (the half marathon in South Dakota)
- I overcame some early injuries to remain injury-free throughout the bulk of my long training
- I became more aware of my body and how it responds to training
- I transformed my eating habits to get out of a rut of "junk food" I had been splurging on
- I found new inspiration that I did not know existed to help me overcome obstacles and push to new heights
- I haven't been as consistent as I wanted to be with my training — I missed a lot of runs and it will show
- Despite having months to prepare, I really only accomplish one true "long run" and several "almost long" runs
- By focusing on my long runs I built a base for distance, but lost my stamina on the hills that I could have kept with the midweek runs
- I stopped doing yoga and stretching because I felt I did not have the time, but I can feel the difference in my back and legs as the result
- My nutrition, while healthy, hasn't been under as much control as I would like — I've been eating quality foods but not managing portion sizes well so I did not shed the weight I had planned to before the marathon
So, in a nutshell, I've found what I called "balance" even though I'm sure others would call it a hectic, chaotic schedule. I enjoy having a lot going on and never wish to become a card-carrying member of the "not much" club. If you ask me, "What's new?" I'll never have to give you that, "Not much" answer because there is always something going on in my life.
My philosophy throughout all of this was to take on what I could. When the combination of running, yoga, stretching, eating was overwhelming with all else going on, I decided to focus on one thing: get the runs in. I won't be running a marathon or an ultramarathon if I don't get the distance in. So, I prioritized. Now I feel I'm consistent with my longer runs, so the next goal is to get those midweek runs in. It will take some time. It's not that I don't have time - I can get up early in the mornings or run at night, and it's completely in my mind the excuses that have kept me from being consistent there. So, I need to suck it up, do it regardless of how I feel, and make myself hit those runs consistently enough so that it becomes a habit. Once I have that down and am consistent, I'll focus on the next area, i.e. nutrition, and so on.
See, I don't suffer from the all-or-nothing attitude. I used to. It was, "If everything's not perfect, then I quit." No more. My one rule is not quitting. So, I have to balance all of those factors that lead to not quitting and find what's right.
Where does that leave me?
Excited. The worse situation in my opinion is when you don't have a plan. "Where are you going?" "I don't know." I have a plan. I know where I want to help take this wireless applications company that is growing so fast (here are some of our recent accomplishments). I know where I want to take my own business, and what I wish to being doing in 2 years, 5 years, and 10 years. I know where my training is taking me and what I need to do. I know the areas in my nutrition where I am weak and the things I need to do better - I've taken strides to manage alcohol, for example, and moved from a glass of wine every night to just a few glasses on the weekend. I know that I need to exercise better portion control and to make more things whole and from scratch rather than relying on the convenience of things that come in boxes and bags.
Most importantly, however, I know where I am going with my family and my spiritual life. The two are closely related. I have a lot of praying to do, and lot of changes to make in my life based on my beliefs and my faith. That will perhaps be the hardest journey, but is the most important. As I approach my 10-year anniversary with my wife (just a few months away) I realized how blessed I am to have this family. We continue to grow together and what is ironic is that while I have more projects going on than ever before, because I have the flexibility to work from the house, and because my wife is home and our daughter is home-schooled, I actually have more quality time with them and we have the freedom to do more things together than ever before.
And who can complain about that?
So, this week may involve a few more runs and I will post them. Friday I'll go to the expo and pick up my packet. Saturday my daughter runs in the Tot race. Sunday is the day that I once again say, "No limits" and reach another personal goal as I continue to pursue greatness and push the limits of what is possible in my life.
God bless,
Jeremy Likness
posted by Jeremy Likness | 10:16 AM | 0 comments
Sunday, March 11, 2007
15 Miles of Hills and Heat
Run Time: 3:18:37
Total Miles to Date: 429.5
Thoughts on the Run:
I wasn't really feeling up for the run today, but I decided to do it anyway.
I had originally planned to run the Silver Comet Trail once again. It's a great out and back and I've run it several times. The best part? It's flat.
However, my daughter had an event she really wanted me to attend. I knew I would not have time to drive down, run, and come home and get ready before her event. So, I decided to do something a little different and run through the neighborhood.
This was a new strategy for me. First, I've not done really long runs on hills. So, I wasn't going to be upset if I didn't pull the full 20, but I was focused on "time on my feet", in other words, I had a goal of running for 4 hours. You see that I fell short ... I'll get to that in a minute.
Second, I knew I couldn't possibly lug all of my fluids along so I needed to make some stops along the way to rehydrate. That wasn't a problem because there are a ton of convenience stores on the route.
So, I set out. Breakfast was multigrain waffles. I had some granola bars and my liquids as well as sodium caps in my pack. I knew I'd be taking quite a few sodium caps because it was "hot" - not blazing, summer hot, but 70s hot compared to the freezing cold I'd been running in before.
I also had some sense about me ... I knew the sun would be beating down, so I wore my bandana (helps with the sweat, too) and applied an extra coat of my daytime skin cream that is SPF 15. I thought that was smart. It was, sort of.
I started running and felt great. This would be an adventure - an entirely new route. I wasn't even sure how long the route would take, but I knew it was in the ballpark of 20 miles. I looped down and under the interstate, then up a little winding road that parallels interstate I-575 heading North. There was no sidewalk (not much of anything, really, just a nice alternate route for locals) so I was on the grass most of the time. I hit the end which was a juncture I'd take east to Canton road.
Here is where the reality started to sink in. First, a long stretch of that access road was uphill - I had more elevation changes than my last 10-mile run that I posted. Second, the sun was merciless. It's been ages (okay, so 9 months) since I'd run in the heat, and that was when we lived on the beach in St. Pete Beach, Florida. There I would spray on a ton of sunblock and time my runs to be early or late. When I'd run with my mom who for some reason likes to do it in the hottest part of the day, I'd be sucking wind 2 miles into the run.
I wasn't exactly sucking wind, but I wasn't exactly sprinting, either. My pace started to slow, I was getting a little light-headed, and suddenly I realized I'd need to drink more than what I was drinking on my runs in the 40-degree weather (doh!). So, I took it easy and held on.
Heading north on Highway 5 was a little tough ... there was barely any shoulder to speak of, and off the shoulder was, well, ditch. Between the steep hills, the hot sun, and no place to safely run without getting mowed by cars, I ended up walking quite a bit.
My fluids ran out so I stopped at a gas station. There, I bought a few bottles of water and remixed some drinks. I had some more granola, took another salt cap, and splashed my face to "freshen up." It was actually nice to drink some pure, clean water after drinking the sports drink for so long.
I set back out. The sun was beating on the pavement now and I believe it hit the low 80s. I could feel the salt caked on my face and then had a rather odd thought. My face felt like it was being pounded by the heat yet I knew it was safe. But what about my arms and legs? I hadn't even thought of those. Oh well, too late, nothing to do but keep going.
Again, stretches of hills and hot sun. I made it to the end, but was drinking a lot faster than I had rationed. When I hit the road that would head back towards our house on the other side of Lake Allatoona (I was basically doing a long loop around the lake, but never really ON the lake) I realized I was walking more than running. I also was aware that I was running out of time. I called my wife and told her to start driving my direction in about a half hour so that no matter where I was, I could get back, clean up, and still be at my daughter's event.
That gave me some hope and I pushed forward. After a dismal 16:01 mile, I actually raised the bar to a 13:12 mile followed by a 14:11 mile. I was out of fluid again and stopped to get some water. I was 13 miles into the run. Surely I could push through and do 7 more? Less than that because my wife would be on her way.
I stepped out of the store and was immediately on another long hill. My legs were aching, I felt dizzy, and had to stop to catch my breath. When I started running again, it was like I was wading through mud. After a few ridiculous minutes of this I realized that the run was pretty much over. I forced myself to shuffle along and wrap it up at 15 miles, then called home for a ride back.
I'm not disappointed that I only ran 15 miles, as I knew with the heat and hills it would be more challenging. The marathon may give me the heat to contend with (but it is a lot earlier in the day) but won't give me the hills. There are hills on it (see the elevation chart here) but only a 100 foot variation, as opposed to the 300 - 400 foot steep grades I contend with in my neighborhood (and still a far cry from the thousands of feet of elevation change in some of the main ultras).
What I am disappointed about was not staying on my feet for four hours. I'm thinking of changing my pacing time to 5 hours instead of 4:30 just so I can have more fun with the run and not push it too hard. I did fall short today but that's fan, it's part of the process and I'll do better next time.
After finishing the run, I did make it in time to go to the event with my daughter. At the end, we stepped into some bright light and my fears were confirmed - major sunburn. My face, of course, was fine, but there was a tiny line at the edge of my bandana, the back of my head (I had the sense to hit my neck, but missed part of my head), my arms, and the backs of my legs all got fried. FUN!
So, that's another long run under my belt but unfortunately leaves me a little short on my training ... I should have had 3 20-mile runs in, now I've got a 17, 20, and 15 ... so it's going to be a lot of heart to reach the finish line. I will do it ... but the real question is, what next? Will November be enough time to prepare for 50 miles? My heart says, "Yes."
Warmly,
Jeremy Likness
Labels: ING Georgia Marathon, long run
posted by Jeremy Likness | 7:09 PM | 1 comments
Friday, March 09, 2007
ING Georgia Marathon Pace Team and 10 Miles of Training
Run Time: 1:49:31 (10:56/mile)
Total Miles to Date: 414.5
Thoughts on the Run:
15,000 people will be running the marathon. Wow! That's quite a number. After a bit of debate, I decided to join a pace team. I completely understand the mindset that this is my first marathon and to go into it with the goal of finishing and having fun doing it. However, I would like to have that fun with a group of people who may run it about my speed. How's that?
So, I decided the 5 hour team was a bit slow for what I'd be running it ... I consistently top 12-minute miles in my training so it stands to reason that with the adrenaline rush of the race, etc, I will run more aggressively than that. The pace team I joined is the 4:30 team. It is a 10:30 pace (roughly) so a bit on the aggressive side but I like to aim high. They will not be shackling me to the other runners so if I do decide the pace is too much, I can always slow down and look for the 5-hour pacer!
Last night I had perhaps one of the best 10 mile runs ever. The weather was perfect. I've complained a bit about running in the cold. This was my opportunity to get out there in nice, cool, evening weather. It was in the 70s F (21.1 C) when I started and then cooled down as the sun set to around 60 F (15.5 C). I had the pleasure of watching the sun sink low, the sky turn pink, and then a beautiful sunset before feeling the cool twilight engulf me.
The run started out with a nice, steady pace. It's amazing how much lighter I feel when I'm not wrapped in winter gear. I made sure I didn't push it too much as this is just my midweek run and I have 20 miles to do this weekend ... but I had fun. I also got into a rhythm with my drinks ... I not longer stop every 2 miles but instead take about 3 swallows every mile while still running. This may be the first 10 miles I did without stopping except to unscrew one of the bottles to drink the very last bit about halfway through.
I maintained steady paces around 11 minutes throughout. My goal was an 11-minute mile. While the hills did slow me down, they didn't stop me. At the various points where I'm used to hitting a wall, I didn't. I ran up to a park, did a loop to tack on some miles, then headed back to the house. The big, long hill I call Goliath couldn't stop me. It did slow me to a 12:45 pace.
With one mile left, I knew I had plenty of energy so I finished strong. It felt great to push hard and run the last mile in 9:19. When I was done, I finally realized I am growing in speed, confidence, and the ability to handle longer distances.
Looking back at my logs from September, it is fun to see the volume and distance change over time. Very exciting! I feel very ready for the marathon, when just one or two months ago the distance was still intimidating.
And what a beautiful Friday morning this is! I love it - the weather is perfect. It's going to be a great weekend.
Warmly,
Jeremy Likness
Labels: long run, marathon training
posted by Jeremy Likness | 8:26 AM | 2 comments
Wednesday, March 07, 2007
Are Vitamins Killing Us?
Run Time: 55:51
Total Miles to Date: 404.5
Thoughts on the Run:
First, pop the champagne bottle - 4 centuries, baby! That means 400 miles I've logged ... pretty exciting.
I'm happy that I am getting volume up during the week as well, it is very important. The ING Georgia Marathon is only a few short weeks away ... I'm getting very excited.
I had a great run this morning. I was rushed for time so easiest was to toss on some shorts and hit the treadmill. Did 5 miles at a steady 11-minute pace. It was a short, easy run, but I have to put it in perspective: several months ago, these were my "long" runs so I'm thankful for how far I've progressed. I feel VERY prepared for the upcoming season.
I just received my shirt order ... I had a custom shirt made. The front shows my before and after, and the back shows the cover of my book, and both sides have the link to the website for Lose Fat, Not Faith. 15,000 people are in the race, and I'm excited to show where I've come from and where I'm going while I pound the pavement for 4 - 5 hours.
I've got a busy and productive day ahead, so I'll keep this short. I've heard and read a lot about concerns over multivitamins. As you may well know, I take a pharmaceutical grade multivitamin every day along with my wife and daughter (my son has moved out, so I can't vouch for him). I also independently represent a supplement company, so obviously there are two reasons why I follow vitamins closely. If I were to find out they are somehow dangerous and not as beneficial as I believe, I'd toss them right away and close down shop. However, I have not yet found that to be the case. I threw together a quick article about the supposed dangers of multivitamins that might give you a little more information than you found in some of the articles I've read online lately.
Anyway, enjoy - I'm doing 10 tomorrow, 5 either Friday or Saturday, and then 20 miles on Sunday. It'll be a fun week!
Warmly,
Jeremy Likness
posted by Jeremy Likness | 11:42 AM | 1 comments
Sunday, March 04, 2007
The Practical Way to Lose Fat
Run Time: 2:17:59
Total Miles to Date: 399.5
Thoughts on the Run:
First, I wonder if I should have run an extra 1/2 mile today ... just to hit the 400 mark since I started logging these?
Anyway, the title, The Practical Way to Lose Fat, isn't referring to my run, but an article of mine. I occassionally hit the search engines to see which sites are well-positioned for various keywords. I was excited to see "Lose Fat" on Google landed on this article (not on my website, but published on a great site for triathlon runners, called Beginner Triathlete. That was exciting.
It was disappointing, however, to move over to Google Books. There, I had finally gotten my book listed after months of them reporting technical difficulties. It was actually listed as the first item under the search "lose fat" but now I see it's disappeared. Logging into my account, for some reason it want to "in processing" status so I'll have to wait and see what's going on there.
I was fortunate to have a running partner for today's run. He is training for the half marathon at the same event I'll run the full marathon at. He was just running seven miles. I met him at the entrance to our neighborhood and did and out-and-back with him. He runs fast.
One of the ways I've been cheating myself by only doing long runs on the weekend is by not experiencing hills. Our neighborhood is full of them. My long runs on the flat trail have been going well, but it has been a shock to get back into running my neighborhood and going up and down.
Don't get me wrong - it's not like running mountain trails. However, it has it's share of ups and downs. Here is the elevation chart for the run that I did today:
Needless to say, some of this up and down took the wind out of my sails. I ended up walking a few hills. I was even toying with the idea of cutting the run short because it felt like I was struggling so hard. Then I remembered something ... the struggle is part of it, isn't it? Yes! This is about the willpower it takes to get to the finish line. Quitting the marathon won't be an option, so why would I even consider quitting my training run? So, I gritted my teeth and pressed on.
I did not bring enough fluids so my other issue was getting dehydrated in the end. The weather was playing tricks. It would be hot in the sun but then the shade and wind would drop it to freezing. I kept my pullover on because I'd rather get hot and sweat than to freeze, but this meant I lost a bit of fluid. Nothing I couldn't easily restore at the end of the run!
So, I pressed on and finished it. My goal was a 11-minute mile pace, I finished with a 11:30 mile pace. Not too bad, still faster than 12 which is what I would like to average at the marathon. We'll see! One more week of volume with a 20-mile run at the end of the week, then I'm tapering for the big event.
Warmly,
Jeremy Likness
Labels: long run
posted by Jeremy Likness | 3:26 PM | 0 comments
Saturday, March 03, 2007
The Girl Scout Cookies Made Me Do It!
Run Time: 48:46
Total Miles to Date: 387.4
Thoughts on the Run:
The Girl Scout Cookies made me do it.
You see, today was the day. A large 18-wheeler rolled into town and parked at a local facility. It's door was flung open to reveal pallets of the cherished cookies. Volunteers unloaded the cases and transported them to the home of designated "cookie moms." We then drove to pick up the 300-some-odd boxes my daughter sold. We brought them back and staged them in the dining room, where my wife began the long task of parceling out individual orders.
Some of those were our own. Yes, indeed, part of my healthy lifestyle involves indulging in those little round gems called "Thin Mints" that I absolutely love.
I ate five of those tasty little wafers (200 calories) before going on my 5-mile run (800 calories).
The plan was to pace myself at a leisurely 12-minute mile. That's a nice, slow run. I just wanted to go the distance as I'm building my volume, and have a longer (12-mile) run tomorrow.
Somehow even though I felt like I was "taking it easy" I managed to blow through the first mile in 10:10 ("blowing through it" is relative to my pace, I'm slow enough to call myself more a jogger than runner) ... the second mile? 9:31. Then 10:03 and 10:31. Here's when it really got interesting. I was feeling so good and the last mile was downhill, so I picked it up a little bit. That pick-up closed out the mile in 8:23 for an overall average pace of around 9:45.
Wow! Great run. Now it's time to soak in the tub, relax, and get some rest for the longer run tomorrow.
Warmly,
Jeremy Likness
Labels: girl scout cookies, tempo run
posted by Jeremy Likness | 5:14 PM | 2 comments
Thursday, March 01, 2007
Avoiding the Dreadmill
Run Time: 57:13
Total Miles to Date: 382.4
Thoughts on the Run:
Today, I followed my own advice from "Avoid the Dreadmill." It was raining hard outside, which wasn't a problem - the temperature was great for a nice, wet run. Unfortunately, it was also flashing lightning ... not good. So, I went downstairs and hit the treadmill.
I decided to do this run on an empty stomach with nothing more than a glass of water before the run. It was a great run. I started out at 15-minute pace, increasing by 1 minute every minute until I was at a 9-minute pace. I did this for several miles, then fell back to a 9:30 pace. I did a little bit at an 8-minute pace, and to finish the run, I do alternating segments at 7mpm, 8mpm, 9mpm, and 10mpm before cooling off.
It was a nice, quick, convenient way to burn 1000 calories before heading into the office ... and I feel great. I'll see how I feel and either run again tomorrow and take Saturday off, or take tomorrow off and run back-to-back Saturday and Sunday.
Finally I'm getting my volume during the week in!
Warmly,
Jeremy
posted by Jeremy Likness | 9:07 AM | 1 comments
All content on this website (including text, photographs, audio files, and any other original works), unless otherwise noted, is licensed under a Creative Commons Attribution-NoDerivs 2.5 License. Re-use is permitted if properly attributed to the author and blog URL (must be an active and direct link to the blog — no redirect URLs permitted), and content is unmodified from it's original form. Derivative works require permission from author.
Copyright © 2006 — 2008 Jeremy Likness.
Stumble Me
I "stumble" all of the pages that I use for this blog. Click the icon below to visit my stumble page!
Archives
- September 2006
- October 2006
- November 2006
- December 2006
- January 2007
- February 2007
- March 2007
- April 2007
- May 2007
- June 2007
- July 2007
- August 2007
- September 2007
- October 2007
- December 2007
- January 2008
- February 2008
- March 2008
- May 2008
- June 2008
- July 2008
- Current Posts