Saturday, October 27, 2007
A Half Marathon Personal Record
Today's Run: Half Marathon
Run Time: 2:14:32
Total Miles to Date: 816.1m (1,313.4km)
Thoughts on the Run:
WOW!
What an experience.
I'll preface by saying that I have so much respect for longer distances ... every time I run anything over a 10K, I'm reminded of just how difficult and how much willpower and stamina it takes to finish the run.
Today had it's ups and downs (no, it wasn't hilly).
It was just over a year ago that I became inspired to set a goal to run an ultra-marathon. Like many things in life, I've had to learn through doing the hard way just what that goal encompassed. When I was losing fat, I had no clue how much I'd need to lose or how fast to lose it, so I set lofty goals and was frustrated at first. However, I persisted and eventually found that combination of the right type of training and nutrition and, most importantly, the mindset that "clicked" with my lifestyle and empowered me to release 65 pounds (29 kilograms).
When I set my goal for an ultra, I just focused on the 50 and said I'll fill in the miles in between. I had run a half marathon before ... while it was tough, I had actually trained for it in just seven weeks. It was tough and there was a lot of walking on hills (this was in the beautiful Paha Sapa of South Dakota on the historic and breathtakingly beautiful Mickelson Trail). But I did it.
I would learn quickly as this journal has evidenced, however, to respect the distance.
Some people are born runners. Some people fight for it. I'm definitely the latter. I've been running fairly consistently for almost two years now and it still takes every ounce of my will and focus to complete a run. It's completely different than what I was used to during my weight loss journey. I've lifted heavy weights until it felt like every fiber of my body would tear, working out so intensely that I could barely walk the next day and had coworkers concerned over whether I was injured. I've sprinted so hard and fast that I'm not even sure if I was breathing and felt my legs burn and pushed speeds relative to my own experience that still amaze me when I look back at my logs. I've also held the discipline of a regimented, restrictive nutrition program for weeks straight without the slightest deviation to reach the elusive ultra low levels of body fat so many people strive for but only a few obtain.
I'm sharing this not to brag, but to put my distance running in perspective ... I'll gladly go back to those previous challenges, because they seem easy compared to how I feel when running distances. It's like polar opposites in me ... one side desires to push the limits and run, but my body resists kicking and screaming the entire way.
Let me describe today's run, for example.
My alarm buzzed at 4:45 and I woke up to coffee with heavy cream and a bagel with Nutella (a cocoa hazelnut spread). This may seem odd to some but after months of experimentation it's the pre-run meal that seems to settle in me the best and provide the best energy. Of course in addition to the coffee I drink ample water as well.
I performed my ritual: baby power in the shoes to keep the feet dry, taping my chest to avoid rawness, cooking oil sprayed on my legs to avoid chafing. I decided to go with a long-sleeved technical shirt and shorts. I always wear my bandana because it keeps the sweat out of my eyes, my head from being burned in the summer and my head from freezing in the winter. I was on the road by 5:45 (the race started at 7:45).
I got to the race in no time and had strategic parking right next to the "pit stops" (temporary bathrooms). This meant I could stay warm in my car and venture out to empty any contents of my digestive system that might pose problems on the run. My biggest enemy on long runs is usually my stomach ... I get horrible pains and ironically after experimentation it seems drinking just plain water, avoiding gels and sports drinks is the way to keep it the most settled (in the heat I take salt capsules for electrolytes).
I finally left my car and moseyed over to the start line about 20 minutes before the start. I proceeded to jangle which was a great warm-up. Before long, we were lined up and ready to go.
I had contemplated several strategies for the run. This is where respect comes back into the equation. I really felt strongly that having hit around 2:20 before, with my training and recent progress I should be able to tackle a 2-hour half marathon. After all, I did 8:20 for 5K, this would be slowing down a full minute and doing 4 of those. Not too bad, right?
So the gun sounded and we started.
Let's break this into two phases: part 1 and part 2.
Part 1 was a solid 9-minute mile pace. I had a great stride. I felt good. I wasn't out of breath. Nothing hurt. I thought, "Wow, this is really happening ... I can hold this pace for the duration." Mile 1 came and went. Mile 2 did the same. Mile 3 had us on the Silver Comet trail, which I've trained on in the past. It was familiar, but as an out-and-back I knew I'd be only cutting off a small slice of what I had been used to in the past (about 5 miles of trail on an out-and-back instead of the 10 I had worked up to last season).
As we approached the turn-about the front-runners came blazing by. It was fun to watch them going past, different expressions and levels of exertion. It was inspiring to me and I picked up the pace a bit.
I reached the turn-about.
Could it have been psychological?
I'm not sure.
But the problems started there. I hit some sort of wall. What happened was that my legs just stopped working. They suddenly ached all over. This was similar to what I experienced in my marathon attempt, but there was no way it was due to heat or lack of hydration. It just simply HURT to take every step. OK, so guess what? I'm not the only one out there hurting. There was a 10-year old running just ahead of me. And perhaps the most inspirational was someone who was very obviously overweight - probably a solid 20 pounds heavier than me - but so dedicated and determined, he was keeping a steady, focused pace and was in front of me. How inspiring!
So I decided, you know what? It hurts. Sure. But that's what this is about. So I pushed. And my pace slowly began to dwindle ... no more 9-minute miles. I saw the 2 hour window slowly slipping away.
Then the waves of stomach pains hit me. These aren't just little cramps. It was stabbing, sharp. This is what hit me halfway through my half marathon last year. This time, however, I wasn't going to let it sway me. I stepped off the side of the road, squatted down until the spasms passed, then stepped back on and started running.
This is where it got interesting. The pain I was in was something that in the past would have driven me to simply stop running. No, I wouldn't quit the race, but I'd be walking the last of it. It was simply miserable ... stomach pain, legs aching with each step, and every time I tried to pick up the pace I'd get short of breath and dizzy and feel nauseous.
OK, so I figured out that I wasn't going to be pushing a faster pace.
BUT I WASN'T GOING TO STOP.
Both of my previous half marathons involved a lot of walking. Ironically, both had times very close my personal record today ... because I'd run 9 minute miles, then walk, then run hard, then walk, and basically make up enough speed in the beginning that I could afford the slow crawl at the end.
This time, however, I was determined to break my record and that meant NOT STOPPING.
So about 4 miles out I stopped making it a half marathon and made it a 4 mile run. Heck, I do these ALL THE TIME, right? Easy. Well, in the state I was in, I could have been another 12 miles. That's what it felt like. But I stayed focus and said, OK, we're not going at a breakneck speed here but we're going to keep going. I pushed as hard as I could before I felt like I was going to have to stop, and stayed right below that level. 4 miles to go ... turned to 3. The kid and the larger guy kept stopping to walk or catch their breath. I'd pass them. Then they'd blaze by. This happened over and over. I encouraged the kid and let him know how fantastic I thought he was. He smiled and thanked me.
There were so many reasons I was able to make it those last 4 miles without stopping (and yes, I'll be honest, sometimes it was SLOW, but I was still pushing ahead). I thought of my daughter and how broken I felt at the marathon having to explain to her why I wasn't getting a medal and didn't finish. I thought of the example the kid was setting, and of the other guy. I thought of all of the amazing people who passed me ... it didn't matter if they were old or young, men or women, overweight or underweight, of any nationality ... they were out there, dedicated, going through the same process as the rest of us but refusing to give up.
I recalled a situation in my first half marathon. I was in town but disoriented and didn't know how far I had to go. I was on pavement going uphill and the sun was blazing and I just stopped and started walking. Two guys probably in their 60s passed me and jokingly reprimanded me and said I needed to stick with them ... and that I did until I reached the finish.
I wasn't going to have anyone reprimand me today. I was going to do it on my own. So I did it.
There the finish was. I was even able to pick up the pace and push to the end.
And then it came: the respect.
13 miles is nothing to joke about. Nothing to take for granted. I had honestly gone into it thinking, "OK, this is my third half marathon ... " but at that finish line I realized for me there couldn't be "just a half marathon" ... whichever race it is, it is THE race ... the tears came when I saw the time and despite not hitting my 2 hour goal still beat last year, and then again when they placed the medal around me.
And then I thought about what I'd won. I'd done it without quitting expect for those few breaks to let my stomach settle. I'd done it faster than before. I'd learned humility and respect at the same time. I'd finished. I'd set an example for my daughter to follow. I'd learn from others who set their own examples and shared a unique experience with 1,499 other runners. And I'd won back my respect for the distance.
I also didn't feel as "dead" after this. My other races I'd feel sick all day and could barely move. This time I stayed on feet, soaked up my appreciation for what had transpired, then came home and enjoyed a date with my daughter.
This Road to Ultra can't be rushed. I've barely begun to scratch the surface. Right now it's not even a road to ultra because the next milestone that I haven't conquered yet is a marathon. I have to learn to respect the marathon and master it before I can consider going beyond.
I had set a goal for the Thanksgiving Day marathon but our plans changed as we are going to visit family in Florida. I'll be doing a Turkey Trot 10K instead of a marathon but more importantly, I'll be running it with my mom. There is no pace goal this time, only looking forward to the companionship and sharing something with mom we haven't experienced yet - running a race together. I get so excited thinking of the things that lay ahead that I'll be able to share with my daughter.
That was my favorite part of today ... showing her the medal, placing it over her head, and seeing the pride and joy she had wearing it.
Thank you for letting me share an awesome experience.
Warmly,
Run Time: 2:14:32
Total Miles to Date: 816.1m (1,313.4km)
Thoughts on the Run:
WOW!
What an experience.
I'll preface by saying that I have so much respect for longer distances ... every time I run anything over a 10K, I'm reminded of just how difficult and how much willpower and stamina it takes to finish the run.
Today had it's ups and downs (no, it wasn't hilly).
It was just over a year ago that I became inspired to set a goal to run an ultra-marathon. Like many things in life, I've had to learn through doing the hard way just what that goal encompassed. When I was losing fat, I had no clue how much I'd need to lose or how fast to lose it, so I set lofty goals and was frustrated at first. However, I persisted and eventually found that combination of the right type of training and nutrition and, most importantly, the mindset that "clicked" with my lifestyle and empowered me to release 65 pounds (29 kilograms).
When I set my goal for an ultra, I just focused on the 50 and said I'll fill in the miles in between. I had run a half marathon before ... while it was tough, I had actually trained for it in just seven weeks. It was tough and there was a lot of walking on hills (this was in the beautiful Paha Sapa of South Dakota on the historic and breathtakingly beautiful Mickelson Trail). But I did it.
I would learn quickly as this journal has evidenced, however, to respect the distance.
Some people are born runners. Some people fight for it. I'm definitely the latter. I've been running fairly consistently for almost two years now and it still takes every ounce of my will and focus to complete a run. It's completely different than what I was used to during my weight loss journey. I've lifted heavy weights until it felt like every fiber of my body would tear, working out so intensely that I could barely walk the next day and had coworkers concerned over whether I was injured. I've sprinted so hard and fast that I'm not even sure if I was breathing and felt my legs burn and pushed speeds relative to my own experience that still amaze me when I look back at my logs. I've also held the discipline of a regimented, restrictive nutrition program for weeks straight without the slightest deviation to reach the elusive ultra low levels of body fat so many people strive for but only a few obtain.
I'm sharing this not to brag, but to put my distance running in perspective ... I'll gladly go back to those previous challenges, because they seem easy compared to how I feel when running distances. It's like polar opposites in me ... one side desires to push the limits and run, but my body resists kicking and screaming the entire way.
Let me describe today's run, for example.
My alarm buzzed at 4:45 and I woke up to coffee with heavy cream and a bagel with Nutella (a cocoa hazelnut spread). This may seem odd to some but after months of experimentation it's the pre-run meal that seems to settle in me the best and provide the best energy. Of course in addition to the coffee I drink ample water as well.
I performed my ritual: baby power in the shoes to keep the feet dry, taping my chest to avoid rawness, cooking oil sprayed on my legs to avoid chafing. I decided to go with a long-sleeved technical shirt and shorts. I always wear my bandana because it keeps the sweat out of my eyes, my head from being burned in the summer and my head from freezing in the winter. I was on the road by 5:45 (the race started at 7:45).
I got to the race in no time and had strategic parking right next to the "pit stops" (temporary bathrooms). This meant I could stay warm in my car and venture out to empty any contents of my digestive system that might pose problems on the run. My biggest enemy on long runs is usually my stomach ... I get horrible pains and ironically after experimentation it seems drinking just plain water, avoiding gels and sports drinks is the way to keep it the most settled (in the heat I take salt capsules for electrolytes).
I finally left my car and moseyed over to the start line about 20 minutes before the start. I proceeded to jangle which was a great warm-up. Before long, we were lined up and ready to go.
I had contemplated several strategies for the run. This is where respect comes back into the equation. I really felt strongly that having hit around 2:20 before, with my training and recent progress I should be able to tackle a 2-hour half marathon. After all, I did 8:20 for 5K, this would be slowing down a full minute and doing 4 of those. Not too bad, right?
So the gun sounded and we started.
Let's break this into two phases: part 1 and part 2.
Part 1 was a solid 9-minute mile pace. I had a great stride. I felt good. I wasn't out of breath. Nothing hurt. I thought, "Wow, this is really happening ... I can hold this pace for the duration." Mile 1 came and went. Mile 2 did the same. Mile 3 had us on the Silver Comet trail, which I've trained on in the past. It was familiar, but as an out-and-back I knew I'd be only cutting off a small slice of what I had been used to in the past (about 5 miles of trail on an out-and-back instead of the 10 I had worked up to last season).
As we approached the turn-about the front-runners came blazing by. It was fun to watch them going past, different expressions and levels of exertion. It was inspiring to me and I picked up the pace a bit.
I reached the turn-about.
Could it have been psychological?
I'm not sure.
But the problems started there. I hit some sort of wall. What happened was that my legs just stopped working. They suddenly ached all over. This was similar to what I experienced in my marathon attempt, but there was no way it was due to heat or lack of hydration. It just simply HURT to take every step. OK, so guess what? I'm not the only one out there hurting. There was a 10-year old running just ahead of me. And perhaps the most inspirational was someone who was very obviously overweight - probably a solid 20 pounds heavier than me - but so dedicated and determined, he was keeping a steady, focused pace and was in front of me. How inspiring!
So I decided, you know what? It hurts. Sure. But that's what this is about. So I pushed. And my pace slowly began to dwindle ... no more 9-minute miles. I saw the 2 hour window slowly slipping away.
Then the waves of stomach pains hit me. These aren't just little cramps. It was stabbing, sharp. This is what hit me halfway through my half marathon last year. This time, however, I wasn't going to let it sway me. I stepped off the side of the road, squatted down until the spasms passed, then stepped back on and started running.
This is where it got interesting. The pain I was in was something that in the past would have driven me to simply stop running. No, I wouldn't quit the race, but I'd be walking the last of it. It was simply miserable ... stomach pain, legs aching with each step, and every time I tried to pick up the pace I'd get short of breath and dizzy and feel nauseous.
OK, so I figured out that I wasn't going to be pushing a faster pace.
BUT I WASN'T GOING TO STOP.
Both of my previous half marathons involved a lot of walking. Ironically, both had times very close my personal record today ... because I'd run 9 minute miles, then walk, then run hard, then walk, and basically make up enough speed in the beginning that I could afford the slow crawl at the end.
This time, however, I was determined to break my record and that meant NOT STOPPING.
So about 4 miles out I stopped making it a half marathon and made it a 4 mile run. Heck, I do these ALL THE TIME, right? Easy. Well, in the state I was in, I could have been another 12 miles. That's what it felt like. But I stayed focus and said, OK, we're not going at a breakneck speed here but we're going to keep going. I pushed as hard as I could before I felt like I was going to have to stop, and stayed right below that level. 4 miles to go ... turned to 3. The kid and the larger guy kept stopping to walk or catch their breath. I'd pass them. Then they'd blaze by. This happened over and over. I encouraged the kid and let him know how fantastic I thought he was. He smiled and thanked me.
There were so many reasons I was able to make it those last 4 miles without stopping (and yes, I'll be honest, sometimes it was SLOW, but I was still pushing ahead). I thought of my daughter and how broken I felt at the marathon having to explain to her why I wasn't getting a medal and didn't finish. I thought of the example the kid was setting, and of the other guy. I thought of all of the amazing people who passed me ... it didn't matter if they were old or young, men or women, overweight or underweight, of any nationality ... they were out there, dedicated, going through the same process as the rest of us but refusing to give up.
I recalled a situation in my first half marathon. I was in town but disoriented and didn't know how far I had to go. I was on pavement going uphill and the sun was blazing and I just stopped and started walking. Two guys probably in their 60s passed me and jokingly reprimanded me and said I needed to stick with them ... and that I did until I reached the finish.
I wasn't going to have anyone reprimand me today. I was going to do it on my own. So I did it.
There the finish was. I was even able to pick up the pace and push to the end.
And then it came: the respect.
13 miles is nothing to joke about. Nothing to take for granted. I had honestly gone into it thinking, "OK, this is my third half marathon ... " but at that finish line I realized for me there couldn't be "just a half marathon" ... whichever race it is, it is THE race ... the tears came when I saw the time and despite not hitting my 2 hour goal still beat last year, and then again when they placed the medal around me.
And then I thought about what I'd won. I'd done it without quitting expect for those few breaks to let my stomach settle. I'd done it faster than before. I'd learned humility and respect at the same time. I'd finished. I'd set an example for my daughter to follow. I'd learn from others who set their own examples and shared a unique experience with 1,499 other runners. And I'd won back my respect for the distance.
I also didn't feel as "dead" after this. My other races I'd feel sick all day and could barely move. This time I stayed on feet, soaked up my appreciation for what had transpired, then came home and enjoyed a date with my daughter.
This Road to Ultra can't be rushed. I've barely begun to scratch the surface. Right now it's not even a road to ultra because the next milestone that I haven't conquered yet is a marathon. I have to learn to respect the marathon and master it before I can consider going beyond.
I had set a goal for the Thanksgiving Day marathon but our plans changed as we are going to visit family in Florida. I'll be doing a Turkey Trot 10K instead of a marathon but more importantly, I'll be running it with my mom. There is no pace goal this time, only looking forward to the companionship and sharing something with mom we haven't experienced yet - running a race together. I get so excited thinking of the things that lay ahead that I'll be able to share with my daughter.
That was my favorite part of today ... showing her the medal, placing it over her head, and seeing the pride and joy she had wearing it.
Thank you for letting me share an awesome experience.
Warmly,
Saturday, October 20, 2007
So Close, No Matter How Far
It's been another very busy few weeks.
I never really like to use the word "busy" because it often has negative connotations. People often do "busy work" and sometimes life may seem stressful if you are "too busy." But when I considered the word, what I've been doing is putting a lot of energy into business ... busy-ness? So it is perhaps appropriate. Both the family business, as well as the wireless technology business.
First, a recap of my road to ultra. I've begun to embrace the longer distances. This past weekend I ran 16 miles (25.7km). It was a great run. It was one of the first longer runs I decided to use just water instead of electrolytes. It went far better than the 15 miler the week before. I had no stomach discomfort whatsoever. No dizziness, either.
I had to extend the run across a new route to reach the distance. When I was approaching the local park with a 1/2 mile track, I glanced at my GPS to determine how much farther I had to run. I've been doing most of my runs without worrying about pace, but my eyes happened to glance at my average pace when I checked the distance. I was surprised to see I had come nearly 12 miles averaging an 11-minute pace! For me, this is fast ... several minutes per mile faster than I had accomplished in the past.
I had less than 5 miles to complete. I did several circuits then pushed home. I started to burn out over the last few miles and walked a few uphills but eventually made the distance. The entire run averaged just over 12 minutes per mile, a personal victory.
This week I had a good, solid 8-miler last night. Earlier this week I broke another record by running just over 4 miles at an 8:23 minute-per-mile pace. Today I was stiff and sore and decided to take off before a 12 mile run next week. Next weekend is my half marathon race. I'm very excited because I've been running strong on hilly terrain and the race will be flat!
Our family had an incredible time at the Taste of Atlanta event. We took quite a bit of video. My daughter was very at ease interviewing the various chefs at the event and had the opportunity to meet celebrity Chef Rocco. She's done a great job with her business as many of the people at the event were familiar with her website and knew who she was. In fact, while we were sitting down for a break, she booked her first fee-based event at a local school. She will present to a 1st grade class some easy, healthy lunch ideas!
On Tuesday my wife celebrated a milestone birthday. I surprised her by heading off to work (but really had the day off). Her parents, who live in Florida, came up and stayed at a nearby hotel. The first surprise was to find out I was home, and the second was when her mom and dad knocked on the front door. We then surprised Lizzie, our daughter, by picking her up from her ITBS testing without knowing her grandparents would be there. I had a custom cake make for Doreen and then we ate at a local restaurant that specializes in local, organic foods. My daughter and I unveiled the final surprise which was a sterling silver heart pendant with diamonds.
This weekend we'll be traveling to north Georgia. Lizzie will be interviewing a chef who is gathering apples to make various recipes like applesauce and apple pie. It should be beautiful this time of year and a fun trip.
I'm off to edit some of the video from the Taste of Atlanta to post and write a few articles as I've been a little behind in that for the main website. I look forward to recording a few videos of my own as well.
Have a blessed weekend,
I never really like to use the word "busy" because it often has negative connotations. People often do "busy work" and sometimes life may seem stressful if you are "too busy." But when I considered the word, what I've been doing is putting a lot of energy into business ... busy-ness? So it is perhaps appropriate. Both the family business, as well as the wireless technology business.
First, a recap of my road to ultra. I've begun to embrace the longer distances. This past weekend I ran 16 miles (25.7km). It was a great run. It was one of the first longer runs I decided to use just water instead of electrolytes. It went far better than the 15 miler the week before. I had no stomach discomfort whatsoever. No dizziness, either.
I had to extend the run across a new route to reach the distance. When I was approaching the local park with a 1/2 mile track, I glanced at my GPS to determine how much farther I had to run. I've been doing most of my runs without worrying about pace, but my eyes happened to glance at my average pace when I checked the distance. I was surprised to see I had come nearly 12 miles averaging an 11-minute pace! For me, this is fast ... several minutes per mile faster than I had accomplished in the past.
I had less than 5 miles to complete. I did several circuits then pushed home. I started to burn out over the last few miles and walked a few uphills but eventually made the distance. The entire run averaged just over 12 minutes per mile, a personal victory.
This week I had a good, solid 8-miler last night. Earlier this week I broke another record by running just over 4 miles at an 8:23 minute-per-mile pace. Today I was stiff and sore and decided to take off before a 12 mile run next week. Next weekend is my half marathon race. I'm very excited because I've been running strong on hilly terrain and the race will be flat!
Our family had an incredible time at the Taste of Atlanta event. We took quite a bit of video. My daughter was very at ease interviewing the various chefs at the event and had the opportunity to meet celebrity Chef Rocco. She's done a great job with her business as many of the people at the event were familiar with her website and knew who she was. In fact, while we were sitting down for a break, she booked her first fee-based event at a local school. She will present to a 1st grade class some easy, healthy lunch ideas!
On Tuesday my wife celebrated a milestone birthday. I surprised her by heading off to work (but really had the day off). Her parents, who live in Florida, came up and stayed at a nearby hotel. The first surprise was to find out I was home, and the second was when her mom and dad knocked on the front door. We then surprised Lizzie, our daughter, by picking her up from her ITBS testing without knowing her grandparents would be there. I had a custom cake make for Doreen and then we ate at a local restaurant that specializes in local, organic foods. My daughter and I unveiled the final surprise which was a sterling silver heart pendant with diamonds.
This weekend we'll be traveling to north Georgia. Lizzie will be interviewing a chef who is gathering apples to make various recipes like applesauce and apple pie. It should be beautiful this time of year and a fun trip.
I'm off to edit some of the video from the Taste of Atlanta to post and write a few articles as I've been a little behind in that for the main website. I look forward to recording a few videos of my own as well.
Have a blessed weekend,
Friday, October 12, 2007
Finally, A Cold Run
Today's Run: 8.06m
Run Time: 1:25:41 (10:38/mile)
Total Miles to Date: 770.7
Thoughts on the Run:
Wow! It's been a busy few weeks.
I apologize for not keeping up to date with a lot of things. I haven't written new articles, haven't kept my nutrition up to date nor have I posted much ... however, there are a few things I have done: consistently kept up with my training and stayed focused on healthy eating. In fact, I'm down several pounds since I started posting my stats.
This week has been just an incredibly abundant week. The company I'm helping build is growing quickly. I came on board as the fourth person in the venture and was the entire technology department. Now there is a networking person, several operations people who handle our data centers, and half a dozen on the development staff. Needless to say, building a company takes time and effort and I've been putting in my share. It is rewarding and I've learned more in the past few years than I had in double that time prior. With so much going on it's meant getting home late, going on late night runs, and then what time I have left spent with my wife and daughter before I catch up on sleep.
This comes and goes in waves and whenever I do have the extra time I focus my energy on building the site and content, so I appreciate the connection I have with everyone who visits and your patience and understanding.
Tomorrow is an exciting day as well. My daughter received credentials to attend the Taste of Atlanta and has several interviews scheduled. My wife and I are "tagging along" as photographer and director. I'm looking forward to tasting lots of great foods and watching my daughter work her magic during the interviews.
Next week is my wife's birthday. Wow! Time flies. So I believe this will be the eleventh birthday we've celebrated together (yes, our 10-year anniversary is coming up in 2008).
Tonight I was focused on finishing my run and earning the right to enjoy myself at the festival tomorrow. I was able to pump out faster than an eleven minute mile on some good hills over 8 miles so I'm very happy with the run. I have a fast run tomorrow which I'm debating whether I'll squeeze in early or late, and then Sunday is a sixteen mile run before I taper again for my half marathon on October 27th.
Take care and have an abundant weekend,
Run Time: 1:25:41 (10:38/mile)
Total Miles to Date: 770.7
Thoughts on the Run:
Wow! It's been a busy few weeks.
I apologize for not keeping up to date with a lot of things. I haven't written new articles, haven't kept my nutrition up to date nor have I posted much ... however, there are a few things I have done: consistently kept up with my training and stayed focused on healthy eating. In fact, I'm down several pounds since I started posting my stats.
This week has been just an incredibly abundant week. The company I'm helping build is growing quickly. I came on board as the fourth person in the venture and was the entire technology department. Now there is a networking person, several operations people who handle our data centers, and half a dozen on the development staff. Needless to say, building a company takes time and effort and I've been putting in my share. It is rewarding and I've learned more in the past few years than I had in double that time prior. With so much going on it's meant getting home late, going on late night runs, and then what time I have left spent with my wife and daughter before I catch up on sleep.
This comes and goes in waves and whenever I do have the extra time I focus my energy on building the site and content, so I appreciate the connection I have with everyone who visits and your patience and understanding.
Tomorrow is an exciting day as well. My daughter received credentials to attend the Taste of Atlanta and has several interviews scheduled. My wife and I are "tagging along" as photographer and director. I'm looking forward to tasting lots of great foods and watching my daughter work her magic during the interviews.
Next week is my wife's birthday. Wow! Time flies. So I believe this will be the eleventh birthday we've celebrated together (yes, our 10-year anniversary is coming up in 2008).
Tonight I was focused on finishing my run and earning the right to enjoy myself at the festival tomorrow. I was able to pump out faster than an eleven minute mile on some good hills over 8 miles so I'm very happy with the run. I have a fast run tomorrow which I'm debating whether I'll squeeze in early or late, and then Sunday is a sixteen mile run before I taper again for my half marathon on October 27th.
Take care and have an abundant weekend,
Sunday, October 07, 2007
Fast and Slow
Today's Run: 15.05m (24.2km)
Run Time: 3:11:56 (12:46/mile or 7:55/km)
Total Miles to Date: 759.7 miles (1,222.6 km)
Thoughts on the Run:
I didn't post an entry yesterday. I woke up in the morning and ran a fast run. This was one of my fastest training runs (8:30 minutes/mile) and it went well. Last time I ran this pace, I felt like I was near my limit but this time I felt I can increase. I'm going up to 9.7mph, my goal is to top out at 10mph and then I'll change my strategy for tempo runs.
I managed to wake up early for my long run today. I wanted to get out before it was hot and the sun would be in my face, and also to get it done with so I could relax the rest of the day with family.
The first thing I did when I woke up was toast a slice of whole grain bread and spread some Nutella on it. I had this with 2 shots of espresso and then drank 8 oz of Gatorade to hydrate before the run. I filled my hydration pack with 64 oz of Gatorade and set out.
It was nice and cool. The run started out at a nice, even pace. I even tackled the hills without too much effort. When I'd start to get winded, I was at the top and able to recover on the down hill. I made it out about 7.3 miles when I ran out of side walk on a fairly busy road, so I turned around and headed back. At the end of the first hill I felt like I did last week - dizzy and winded. I realized this time it couldn't be the heat (I was in the shade) or hydration (I had plenty) so now I wonder if it's an issue with my breathing and not getting enough oxygen? My arms also felt a little like when they fall asleep. I could still clench my fists but it felt weak and light tingling.
Anyway, I decided instead of aborting the run that I'd focus on breathing and get to feeling normal and continue. This meant walking up a long hill but my pace thus far had been good and I knew even if I slowed a bit, I could still hit my goal of a 13-minute mile pace.
After cresting a hill, I felt good enough to start jogging downhill. This was pretty much the pattern for the rest of the run - I was fine on downhills and slight grades, but I would walk the steep uphills.
Fortunately I no longer felt dizzy, was well-hydrated, and besides my legs feeling a little tired I was able to press on.
When I reached my start point I was at around 14.4 miles, so I continued walking up a hill for another 0.3 mile then turned around and jogged to finish right at 15.
I was excited to finish, came home, drank a lot of fluids and soaked in a cool tub. I found that slightly less than lukewarm helps me cool off and recover better. I'm not brave enough to go into completely cold water, although I know that's recommended.
This season I'm definitely in better shape. Last year, I started running the Silver Comet Trail for longer distances. While it is a nice run, it is also completely flat. By running in my neighborhood, I'm reaching the higher distances on hills. This should make my half marathon easier (it's on the Silver Comet) while preparing me for the hills in the Thanksgiving Day marathon.
Here is the elevation chart for my run today - as you can see, it was no easy downhill ride:
Anyway I wish I could write more but I'm tired and ready to relax. My daughter is also summoning me to a photo shoot!
Warmly,
Run Time: 3:11:56 (12:46/mile or 7:55/km)
Total Miles to Date: 759.7 miles (1,222.6 km)
Thoughts on the Run:
I didn't post an entry yesterday. I woke up in the morning and ran a fast run. This was one of my fastest training runs (8:30 minutes/mile) and it went well. Last time I ran this pace, I felt like I was near my limit but this time I felt I can increase. I'm going up to 9.7mph, my goal is to top out at 10mph and then I'll change my strategy for tempo runs.
I managed to wake up early for my long run today. I wanted to get out before it was hot and the sun would be in my face, and also to get it done with so I could relax the rest of the day with family.
The first thing I did when I woke up was toast a slice of whole grain bread and spread some Nutella on it. I had this with 2 shots of espresso and then drank 8 oz of Gatorade to hydrate before the run. I filled my hydration pack with 64 oz of Gatorade and set out.
It was nice and cool. The run started out at a nice, even pace. I even tackled the hills without too much effort. When I'd start to get winded, I was at the top and able to recover on the down hill. I made it out about 7.3 miles when I ran out of side walk on a fairly busy road, so I turned around and headed back. At the end of the first hill I felt like I did last week - dizzy and winded. I realized this time it couldn't be the heat (I was in the shade) or hydration (I had plenty) so now I wonder if it's an issue with my breathing and not getting enough oxygen? My arms also felt a little like when they fall asleep. I could still clench my fists but it felt weak and light tingling.
Anyway, I decided instead of aborting the run that I'd focus on breathing and get to feeling normal and continue. This meant walking up a long hill but my pace thus far had been good and I knew even if I slowed a bit, I could still hit my goal of a 13-minute mile pace.
After cresting a hill, I felt good enough to start jogging downhill. This was pretty much the pattern for the rest of the run - I was fine on downhills and slight grades, but I would walk the steep uphills.
Fortunately I no longer felt dizzy, was well-hydrated, and besides my legs feeling a little tired I was able to press on.
When I reached my start point I was at around 14.4 miles, so I continued walking up a hill for another 0.3 mile then turned around and jogged to finish right at 15.
I was excited to finish, came home, drank a lot of fluids and soaked in a cool tub. I found that slightly less than lukewarm helps me cool off and recover better. I'm not brave enough to go into completely cold water, although I know that's recommended.
This season I'm definitely in better shape. Last year, I started running the Silver Comet Trail for longer distances. While it is a nice run, it is also completely flat. By running in my neighborhood, I'm reaching the higher distances on hills. This should make my half marathon easier (it's on the Silver Comet) while preparing me for the hills in the Thanksgiving Day marathon.
Here is the elevation chart for my run today - as you can see, it was no easy downhill ride:
Anyway I wish I could write more but I'm tired and ready to relax. My daughter is also summoning me to a photo shoot!
Warmly,
Thursday, October 04, 2007
3 in 7 for a dram of 10
Today's Run: 7.03m (11.3km)
Run Time: 1:11:44 (10:13/mile or 6:21/kilometer)
Total Miles to Date: 741.5m (1,193.33km)
Thoughts on the Run:
A few weekends ago we were at the local library. I always enjoy browsing the books they have for sale - often incredible deals ($0.50 for paperbacks, $1.00 for hardcovers). I picked up a copy of Jurassic Park, a great book written in the 80s that is VERY interesting to read and see how accurate its predictions for the future were (Megatrends), and a book about single malt scotches. I have a co-worker who is into Scotch so I brought it in for him. When he asked if he could borrow it for a few days, I suggested it return with a bottle of one of the scotches featured ... and sure enough, I found a bag with the book and a bottle of Laphroig on my desk.
When I came home, it was time to run 7 miles. It was just turning dark. The day had been overcast but it was in the 80s so I grabbed plenty of fluid. When I hit the sidewalk, I felt great and pushed hard even though this was my "easy" run. I made it down a long stretch of road to the local park and ran a few loops.
The park was busy with softball games, soccer games, people practicing in batting cages, walking, and jogging. The park has a section with an outdoor theater next to a steep hill. There I witnessed one of the sickest workouts I've seen ... it made my legs feel heavy just watching it. A man would start at the base of the hill, then lob a 12-pound medicine ball up the hill. He waited for it to start rolling down, then sprinted up. He'd catch the ball as he was sprinting and toss it up again and repeat this until he reached the top of the hill, then roll it down and jog after it and start over again. WOW! Made my "little" 7 miler seem a little weak in comparison.
After the inspiration allowed me to pound through several loops, I was headed home. I knew I had three significant hills ahead of me so I gave myself a little challenge. I wanted to have a shot of the 10-year single malt this evening, so I decided to earn it. If I made it up the three hills (I called them my three "challenges") then I could reward myself with the shot. If I had to stop and walk, fine, no problem, but no scotch.
Either my fitness level has proved or the peaty smell of the whiskey inspired me, either way I made it up the hills and had a phenomenal run at near a 10-minute pace. OK, so maybe a little twisted to have this sort of incentive but I do enjoy my occasional shot (hey, we're working on my "good cholesterol" right?)
I arrived home to my wife's home made from scratch chicken soup. DELICIOUS! Now I'm enjoying the dram and getting ready to sleep.
Warmly,
Run Time: 1:11:44 (10:13/mile or 6:21/kilometer)
Total Miles to Date: 741.5m (1,193.33km)
Thoughts on the Run:
A few weekends ago we were at the local library. I always enjoy browsing the books they have for sale - often incredible deals ($0.50 for paperbacks, $1.00 for hardcovers). I picked up a copy of Jurassic Park, a great book written in the 80s that is VERY interesting to read and see how accurate its predictions for the future were (Megatrends), and a book about single malt scotches. I have a co-worker who is into Scotch so I brought it in for him. When he asked if he could borrow it for a few days, I suggested it return with a bottle of one of the scotches featured ... and sure enough, I found a bag with the book and a bottle of Laphroig on my desk.
When I came home, it was time to run 7 miles. It was just turning dark. The day had been overcast but it was in the 80s so I grabbed plenty of fluid. When I hit the sidewalk, I felt great and pushed hard even though this was my "easy" run. I made it down a long stretch of road to the local park and ran a few loops.
The park was busy with softball games, soccer games, people practicing in batting cages, walking, and jogging. The park has a section with an outdoor theater next to a steep hill. There I witnessed one of the sickest workouts I've seen ... it made my legs feel heavy just watching it. A man would start at the base of the hill, then lob a 12-pound medicine ball up the hill. He waited for it to start rolling down, then sprinted up. He'd catch the ball as he was sprinting and toss it up again and repeat this until he reached the top of the hill, then roll it down and jog after it and start over again. WOW! Made my "little" 7 miler seem a little weak in comparison.
After the inspiration allowed me to pound through several loops, I was headed home. I knew I had three significant hills ahead of me so I gave myself a little challenge. I wanted to have a shot of the 10-year single malt this evening, so I decided to earn it. If I made it up the three hills (I called them my three "challenges") then I could reward myself with the shot. If I had to stop and walk, fine, no problem, but no scotch.
Either my fitness level has proved or the peaty smell of the whiskey inspired me, either way I made it up the hills and had a phenomenal run at near a 10-minute pace. OK, so maybe a little twisted to have this sort of incentive but I do enjoy my occasional shot (hey, we're working on my "good cholesterol" right?)
I arrived home to my wife's home made from scratch chicken soup. DELICIOUS! Now I'm enjoying the dram and getting ready to sleep.
Warmly,
Wednesday, October 03, 2007
Lucky Number 2051
Today's Run: 3.16m (5.09km)
Run Time: 26:55 (8:32/mile or 5:17/km)
Total Miles to Date: 734.4m (1,181.9km)
Thoughts on the Run:
I was amazed when I woke up today and realized it had been several days since my last run. I was scheduled to run on Tuesday but came home very late, so I decided to spend time with the family and relax and get home earlier today to run. It turned out to be a solid plan and I hit the treadmill hard. I was able to pick up at my 8:32 minute pace and finished comfortable, so I'll be increasing on Friday and into next week.
I've been a bit spoiled with meals lately. After winning a copy of Modern Indian Cooking in a competition, my daughter tackled a dish of Marinated Lamb Curry. It was delicious! I had a lovely dinner (as featured in the video when you click on the link) and it made for a great lunch the next day. Tonight I was treated to a shepherd's pie made with lamb meat. Delicious!
Lizzie Marie did it again, this time being featured in our community magazine. Way to go!
It's official ... I'm now entered in the Oct 27th Silver Comet Half Marathon. I trained on this course for my last marathon attempt, so I know it well. I'll continue to train on hills, but it will be rewarding to run the race on flat ground! Yes! I'm not planning on breaking Kara Goucher's record of 1:06 ... wow that woman is fast!
Those of you following the antioxidant debate will find this article interesting ... apparently, eliminating sugar but taking multivitamins doesn't bode well for the life expectancy of worms.
While I was celebrating my 26:10 5K, American vegan Scott Jurek won the Spartathlon, a 153-mile (246km) race in 23 hours, 12 minutes, and 14 seconds. That's almost a 9-minute mile the entire way!
Senior citizens apparently benefit from "something new," Creatine and CLA. Of course we knew about these 20 years ago, but I guess the media is a little slower to catch on. Maybe focusing on older subjects gives it a new twist?
Anyway, that's it for today ... will be in touch soon!
Run Time: 26:55 (8:32/mile or 5:17/km)
Total Miles to Date: 734.4m (1,181.9km)
Thoughts on the Run:
I was amazed when I woke up today and realized it had been several days since my last run. I was scheduled to run on Tuesday but came home very late, so I decided to spend time with the family and relax and get home earlier today to run. It turned out to be a solid plan and I hit the treadmill hard. I was able to pick up at my 8:32 minute pace and finished comfortable, so I'll be increasing on Friday and into next week.
I've been a bit spoiled with meals lately. After winning a copy of Modern Indian Cooking in a competition, my daughter tackled a dish of Marinated Lamb Curry. It was delicious! I had a lovely dinner (as featured in the video when you click on the link) and it made for a great lunch the next day. Tonight I was treated to a shepherd's pie made with lamb meat. Delicious!
Lizzie Marie did it again, this time being featured in our community magazine. Way to go!
It's official ... I'm now entered in the Oct 27th Silver Comet Half Marathon. I trained on this course for my last marathon attempt, so I know it well. I'll continue to train on hills, but it will be rewarding to run the race on flat ground! Yes! I'm not planning on breaking Kara Goucher's record of 1:06 ... wow that woman is fast!
Those of you following the antioxidant debate will find this article interesting ... apparently, eliminating sugar but taking multivitamins doesn't bode well for the life expectancy of worms.
While I was celebrating my 26:10 5K, American vegan Scott Jurek won the Spartathlon, a 153-mile (246km) race in 23 hours, 12 minutes, and 14 seconds. That's almost a 9-minute mile the entire way!
Senior citizens apparently benefit from "something new," Creatine and CLA. Of course we knew about these 20 years ago, but I guess the media is a little slower to catch on. Maybe focusing on older subjects gives it a new twist?
Anyway, that's it for today ... will be in touch soon!
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