Run with Your Nephews

The race was called Run for a Child but I like my name better -- Run with Your Nephews.  This was the best part of the day by far.  After the 10K was over and I had a chance to cool down a bit, I jumped in the last quarter-mile of the 5K so I could finish up with Riley and Devin.  I looked for my sister, Andrea, but missed her. I guess she was running so fast she was just a blur...whooosh.

As for my 10K race, meh. I ran a 3 second PR, with a finish time of 39:53.  I finished 13th/253 overall and 2nd/22 in my age group.

I had some good excuses why I didn't run as fast as I was capable, but after 10 days or so, I have forgotten those excuses.  Something about being sick, or hills, or heat, or something.  Pick one I guess.  Next time I will be more diligent about preparing proper excuses.

Beaten by an Olympian

I ran in the Run for the Grapes 5K today in Tontitown.

Just last week I was hoping for some cooler temperatures where I could prove that I'm in better shape than ever.  Today, I got my chance.

It was about 65F but felt even cooler than that.  Maybe it just seemed that way compared to the recent high temps we've endured.  The course is relatively flat too, by NW Arkansas standards anyway.  It is very nice to run on a certified course, where you know the distance is correct.  My only concern for this race was some lingering pain in my left calf, though that actually might have helped me in retrospect.  I rested a lot more than usual this week.

I had some lesser goals for the race but they seem somewhat moot now.  My ultimate, long-term goal was to break 18:40, a 6 minute-per-mile pace.  Today I did it, I ran 18:36.



That was a 38 second improvement over my previous PR. I was 5th out of 312 runners overall and 2nd out of 25 in my age group. The guy who beat me was Reuben Reina, an 8-time All-American at Arkansas, who then went on to run the 5K at the 1992 Olympics in Barcelona.  Yeah, I think I'm OK with losing to him.

Another win, and turning Pro

It turns out that my "first" win was not to be my "only" win after all.  I ran the Decatur BBQ 10K today and won.

It was a tiny race, with only 8 runners in the 10K.  There were many other runners, including some fast ones, but they all favored the 5K race.  I wanted to run the 10K; that distance suits me better and 10K races are hard to find.

There were several of us bunched together for the first 10 minutes but then at the 5K turnaround spot, everyone else turned around.  I was seemingly all alone.  It was a good thing the course was marked well because I had no idea where I was going and could have easily ended up in Oklahoma.  I can hear the police call now, "...be on the lookout for a dork with a numbered bib on his shirt, running in circles...".

I managed to stay on course, and after the 10K turnaround I saw there were indeed some others behind me.  I finished about 5 minutes ahead of the second place fellow.  I finished with a time of 42:24, and that is a bit disappointing.  Even with hills, heat, and a dirt road, I was hoping for faster.  I always say that.

A couple of weeks ago I ran the Miles for Miller 5K and won my age group with a time of 19:56.  That too was slower than I hoped.  My training this summer suggests I am in better shape than ever, but I just don't have race results to prove it yet.  I am sure looking forward to some cooler weather.


As the overall winner today, I received a $25 cash prize. Woohoo! Am I a professional athlete now?

My First Win

Today I ran, and won, the local West Fork Elementary School 5K. 

My chances were better here than most races because there weren't going to be many runners.  I didn't know, though, that one of them was to be a former member of the University of Arkansas track team!  She is our cross country coach, and lately, a marathoner.   She is also a wonderful person.  You should have seen her running with the little kids in the fun run after the 5K.

She and I traded the lead in the first mile, but then she dropped back and let me go.  She isn't in the 5K shape she used to be, but was still was pretty darn close to beating me.  She was only about 30 seconds behind me at the finish.

This was an inaugural race, and there were some last minute verbal changes to the course that weren't universally understood by the course volunteers and escort car.  Any runners reading this know what comes next.  Yep, we made a wrong turn and ran too far.  I didn't care though, time was irrelevant.  I finished in 21:42.

I intentionally highlighted that word, first, in the title of this post.  That was what Mom wrote on my first home run baseball when I was ten years old. 

I came to the plate with a man on 3rd base and only 1 out.  I was nervous,  but I just told myself that all I needed to do was make contact and bring the runner in.  I made contact alright.  The ball sailed over the fence in center-right field.  The coach gave the ball to Mom.  Later that night, she wrote the details on it for posterity.

A few years ago, my sister Andrea took the ball from Mom's cedar chest and had it mounted.  She presented it to me as a birthday present.  Don't I have great women in my life?

The reason I mention this baseball is because that first home run proved to be my only home run.  I played a lot of baseball after that day.  I had a lot of good hits, including at least one foul ball that cleared the fence, but I never actually hit another home run.  Life is funny like that.  You don't always know when something is over.

Today was my first race win and there is a very good chance it will be my only race win.  I am OK with that.  Running isn't about winning races.  It is about proving to yourself that you can do anything you want to do.

Come to think of it, I win all the time.

Joplin Memorial Half Marathon

This was officially the first running of the Joplin Memorial Half Marathon.  I ran the race two years ago, but it was called the Boomtown Half Marathon then.  They changed the name to honor the 161 people who fell victim to the tornado that struck the town on May 22, 2011.

 At the start of the race they held a moment of silence for 161 seconds, one second for each person lost.  During that time they released 161 balloons into the air and we all watched them float to the heavens, in silence.  It was quite moving.  Then, we raced, because life goes on.  I'm not sure if running will add any more days to my life, but I'm quite sure it has added more life to my days.

This was one of those days.

This race was also a family reunion.  Several of my family members live in the Joplin area and many others traveled to Joplin for the occasion, some from as far away as Orlando.  Shown here at the start of the 5K are my son Eric, who finished his very first 5K, woohoo!, along with my uncle David, aunt Jeanne, cousin David, his wife Lorraina and their son Austin.

My cousin Amanda joined me in the HM again.  We both ran the Bentonville HM in March.  Here we are after the race, signing the flag that the race directors are giving to the city.

The rest of the family was there to cheer the runners on.  We had T-shirts made for the occasion.











As for the race itself, I was very pleased with my performance.  Once again I set out to break 1:30.  My PR is faster than that, but this isn't a great course for a PR and the weather was a little warm to boot.  A 1:30 finish seemed like a reasonable goal, all things considered.

I started off the race very disciplined.  My first mile was exactly on pace, 6:52.  It felt hard though, not at all like how easy your race pace should feel in the early miles of a long race.  I was worried this wasn't going to be my day.  There was a pretty good wind in our faces that first mile and perhaps that explains my difficulty.  Concerned as I was after that first mile, I decided to continue on with my goal.

The next few miles felt easier and I actually got a little ahead of my goal pace.  I was glad too, because there was a 1:30 pace group and the guy leading that group was annoyingly talkative.  Perhaps what really bothered me, though, was he was running my pace and was still able to talk.  I was thankful to leave him behind and hoped I wouldn't see him again.

At the halfway point I was a good minute ahead of schedule and felt reasonably good but I knew the second half was the hardest.  The elevation drop is more than 200 feet in the first half of the loop course.  That means the second half has more than 200 feet of rise.  What goes down, must come up.

I struggled at times in those hills, but I'm a strong, experienced hill runner.  My pace slowed a little but not too bad.  I finished in 1:28:37.

This was a very satisfying result, even if it was 20 seconds slower than my PR.  I finished 12th overall out of 1245 runners.  I was in the top 1%!  Wow, that is a bit of a shock.  I was 2nd in my very competitive age group, where the third place guy would have actually won several of the younger age groups.  The old guys really brought it today.

At the top of this page is a picture of  the brick I was awarded for placing in my age group.  It was one of the bricks from the Joplin High School that was destroyed in the tornado.  How cool is that?

Old Timer's 5K

This was a race that I was definitely qualified to run.  Shelly had great fun calling me an old timer all day.

I really enjoyed returning to Southwest City.  About 30 years ago, I played on the SWC baseball team because my community, Noel, didn't field a team that summer.  I was invited to play by one of my high school friends, Eric Wolfe.  As it happens, I saw his sister Michelle and her husband Dusty at the race.  They both ran the 5K and did great.

The race started and finished right at the old baseball field where we used to play.  The course was actually pretty challenging for a 5K and that surprised me.  Looking online later I figured out why.  It included 180 feet of elevation change -- quite a bit for only 3 miles.  Looking at the course you wouldn't think there were any significant hills but I guess what looked flat was actually a long, slow, uphill grade.  Plus, there was 100% humidity.  That probably explains why standing around before the start felt fine but once we took off it felt terribly hot.  This is going to be a long summer.

I finished 2nd overall with a time of 20:07.  The winner was a 14 year old boy who finished in about 19:10. See, it wasn't solely a race of old timers!

Garmin Oz Marathon

This was a spontaneous decision.  I registered for the race on Thursday and ran it on Saturday.  I have been training well for the last few months and I didn't want to "waste" that training without taking a shot at a faster marathon time before the temperatures really start to rise.  I noticed that the forecast for the race was great, 40F at the start and 55F at the finish.  The course is mostly flat too.  This was an ideal opportunity.

For a quick trip, Shelly and I had a lot of fun.  Well, at least I had fun.  Shelly is such a trooper that she would never let me know if she wasn't.  I really should give her all my medals.

The race was held in Olathe, KS and had a Wizard of Oz theme.  Never mind that Olathe is nowhere near the western Kansas farmlands.  Anyway, it was a fun atmosphere.  Lots of runners dressed as Dorothy.  They were cute, especially the 6'5" guy with hairy legs.  Shelly pointed him out to me but I refused to laugh.  I told her that in all the big races there is inevitably some guy dressed in a tutu who then proceeds to whip everyone's sorry tails.  Laugh at your peril.

The race conditions were indeed perfect, even if my fitness was suspect.  My goal is still 3:10 and at times my training has indicated I'm capable of that.  I hadn't exactly focused on this race though and I didn't taper for it, at least not exactly.  Last weekend was a cutback week in my training.  I had really been pushing hard and after an intense Tue-Wed-Thu where I ran 50 miles I simply was beat that weekend and my body screamed for relief.  That weekend I did 10 on Sat and 4 on Sun.  So, when the next Thursday came around and I got excited by the ideal race conditions, I looked back and thought, "hmm, a cutback week looks kinda like a taper...".  Yeah, what the heck.

I started the race nice and easy.  At the first mile marker I was very surprised to see 7:05.  A little too fast but not horrible.  I eased up just a bit and at the 2nd mile marker I saw 14:50.  What?   No way did I just slow down to a 7:45 pace.  The mile markers were off.  Oh yeah, this is the Garmin marathon.  For you non-runners that is a little dig at all the runners who use Garmin GPS products and invariably claim their races are measured wrong because their Garmin's told them so.  As an electrical engineer with a background in radio communications, I contend they place far too much faith in their electronics.

Without relying on the positioning of any one mile marker I kept myself exactly on pace for the first 19 miles.  Then the wheels fell off.   I felt like a monkey climbed on my back and was taking a ride.  I finished in 3:17:35.  Just a tad short of my Boston PR from last year.    I placed 2nd out of 43 in my age group and got a nice little trophy.

Though I'm not thrilled with the time I am still glad I ran the race.  Flat courses with nice weather are hard to find and I would have always wondered what I could have done.

Bentonville Running Festival

I have mixed feelings about this one...

Prior to the race Shelly asked what my goals were.  I told her I didn't think I was ready to improve my PR even on a fast course in great conditions.  This course is tough and it was pretty warm.  I told her I wasn't that concerned about my time and just wanted to compete.  Of course, that is runner-speak for "I really do care about my time, and I want to break 90 minutes again."

The weatherman this morning noted that the race was today and he declared it was a "perfect day to run a race".  Sorry, no.  Finish line temps of 70F with bright clear skies is a "perfect day to watch a race" but not run one.  Give me 50 and overcast please.

I have averaged about 65 miles in each of the last 5 weeks.  Last week I ran 67, and my only concession for this race was an extra cross-training day.  I normally cross-train on Fridays to give my running muscles a rest prior to weekend long runs.  This week I did cross-training on Thursday and Friday.  That was my only rest prior to the race.  Some of my online running buddies can race with virtually no rest from training and still run impressive races.  They are studs though, and that is just the ladies.  I did not have an impressive race, and fatigue could have contributed.

I was very happy to run this race with my cousin Amanda.  This was her very first sub-2:00 performance and I believe she had more than a 15-minute PR, with a time of 1:58:21.  A fifteen minute improvement in the half marathon is incredible!  I should have asked her for some training secrets.  We get a chance to run together again in Joplin in May.  I'm really looking forward to it.

She looks awesome for 42 doesn't she!..???.  LOL.  That is how the official race results list her age.  I'm not going to reveal her actual age but I will say it isn't anything close to 42.

I lined up about 30 people from the front of the race because that is about where I expected to finish.  At the starting line I recognized several people from previous races.  One guy and one girl in particular stood out because we always seem to run similar times.  I decided to stay close to them in the early miles as a way of holding myself back. 

As the race started though, we all apparently lost our minds.  I didn't know it until mile 2 though.  I somehow missed the mile 1 marker and at mile 2 I was very surprised to see 13:10.  That was definitely too fast for this day, especially since the last couple of miles are brutal.  I knew I had to back off the pace and save some energy.  I let all the speed demons go on without me and dropped my pace back.  Running those first 2 miles too fast though was a mistake.

That guy I mentioned that normally runs about my speed, I caught him at the 11 mile marker.  The girl?  I caught her at 12.  From about  mile 10 to 12 was a long, slow incline that certainly slowed us down but was manageable.  I was trying to recall if that was really all there was.  It had been a month or so since I last looked at the course elevation.  Gee, this isn't that bad.  Then, ooof, mile 12 is about 6% grade.  At the end of the race, that is just mean.

I finished in 1:32:00, first out of 65 in my age group, and 26th overall out of 1166 runners.  With that age group win, I got to get my picture taken with Dick Beardsley, famous for the 1982 Boston Marathon duel with Alberto Salazar.

After this race I'm trying to evaluate where I am.  I know I made some mistakes and I know the course and conditions weren't ideal. I am capable of running faster than this, but even still, I'm disappointed.  I was hoping I was in good enough shape that I could break 90 even with some issues.

I guess I need to run more.

Victorian Classic 10K - Eureka Springs, AR

Wilson and Wilson Folk Art

This race wasn't on my schedule until about a week ago.  I saw it coming up and thought it might be a good fit.  The race is in Eureka Springs.  Right away I knew this course was hilly and wouldn't be likely to yield a PR but I didn't think I was in PR shape anyway.  I have only just recently begun to add speed work back to my training.  This was a good opportunity to simply focus on racing against other runners and get in a really good workout.

When I read the race description, something stood out to me.  The top 3 runners in each age group receive an official Victorian Classic mug with Blakeley Wilson artwork.  I couldn't find any pictures of that online but it sure sounded cool.  Shelly is a big fan of the Wilson and Wilson Folk Art company.  I looked over previous results and I thought I had a good chance at placing at least 3rd in my age group even considering I'm not yet in peak fitness for racing.  I didn't tell Shelly about the mug before the race, just in case I didn't earn one.  I didn't want her to be disappointed.

The weather was perfect, about 45F with no wind.  I left my stopwatch in the car and decided to run by feeling.  That is what I did.  I ran by feeling -- feeling exhausted!  Wow, what a course.  There were big hills and little hills, steep hills and rolling hills, up hills and down hills.

My goals were { finish in 42 minutes, top 10 overall, top 3 in my age group }.  I did better than that in all respects.  I finished in 40:52, took 6th overall, and I actually won the Masters division (with a couple of asterisks because 2 guys were faster than me but they placed 2nd and 3rd overall).  I really surprised myself.  That was less than a minute slower than my previous 10K PR.  On this course, that is really something.  This bodes well for even better races to come...

As the Masters winner I received the official Victorian Classic mug that I wanted and I also got an artist's print of Eureka Springs suitable for framing and a free overnight stay  in one of the local lodges. Nice.

Disney Marathon

I ran the Walt Disney World Marathon on January 8, 2012.

Do as I say, not as I do. In the 8 weeks leading up to this race, beginning with my calf injury in November, I ran weekly mileage totals of { 0, 1, 4, 8, 20, 35, 12, 5 }. That is a total of 85 miles in 8 weeks and my longest run was only 13 miles. That is definitely not a good marathon training plan. I knew that if I sought out sage advice from my online running buddies they would uniformly tell me not to run. So, I didn't ask them. I really wanted the Disney finisher's medal and I wasn't sure I would ever make it back to the race again.

I had conflicting emotions at the expo when I picked up my packet.  I was very proud to be among the faster runners in the race.  Yet, I would not be able run at full-speed and that saddened me.

I decided that the best chance I had for successfully finishing the race and avoiding further injury was to employ a run/walk strategy. Disney seems like an appropriate place for such a strategy since they hired Jeff Galloway as a consultant. He is a former member of the US Olympic team and the author of the Run-Walk-Run method of training. His method appears very popular and successful with the novice runners that flock to Disney.

I started off the race very conservatively and held myself to about 1 minute of walking for every 2 minutes of running (slowly).  Surprisingly, I wasn't the only person in the first corral (A) that was following such a run/walk strategy. In the first couple of miles I was trading places with a guy and a couple of women who were doing the same thing. I would pass them and then they would pass me, and so on. He was wearing a watch that would beep periodically telling him it was time to run/walk again. He seemed to be drawing a fair amount of attention from other runners too. They all seemed to know him and call him by name -- Jeff. Doh. I was run/walking with Jeff Galloway himself!

The course winds through all four of the Walt Disney World parks, Magic Kingdom, Animal Kingdom, Epcot, and Hollywood Studios.  All along the way there are characters you can stop and take a picture with.  It is quite a unique atmosphere for a race and it is interesting even when you are running through the behind-the-scenes areas of the property.  For example, we got to see Disney's Wonderful World of Wastewater Treatment.  I don't recall anyone pausing for pictures there though.

As I said, Disney is very popular with first-time marathoners. Many didn't look like runners at all. One woman in particular caught my eye. She was quite large and had poor running mechanics, yet there she was running along -- ahead of me no less! I passed her at about mile 15. I know I was running slow, but surely not that slow. I mean, come on man! It took me about 3 days to figure that one out. Finally I remembered that there was a relay race going on too. She had a faster partner who ran the first half of the race, and then she took off for the second half ahead of me. LOL.

I ran this race with two of my brothers-in-law.  We are three of the luckiest men in the world as we are each married to a woman we don't deserve.

Each of the guys finished their first marathons.  Congratulations fellas!

Be careful what you wear on race day. I chose to wear my 2010 Chicago Marathon shirt and all day long I got to hear "go Chicago"!

I finished the race in 4:38:23 with no injuries.

I'm back.

DNS - Did not start

Another acronym from the runners' glossary - did not start (DNS). I had intended to run the Fayetteville Half Marathon but couldn't. The calf was not ready.

I've now had a DNF (did not finish) and a DNS (did not start) so I guess next is the DNR (did not register) and DNCRTSRINEARA (did not consider running the stupid race, I'm not even a runner anyway). Sigh.

This calf injury has been quite frustrating. It was mild, no bruising, no swelling, no big deal at all. I was walking normally, with no pain, within a day or so. Every day thereafter felt like I would be back running again tomorrow, but tomorrow never came. Every time I gave it a little test with a jog or a hop, the pain returned.

I've been doing all the right things. I've continued my daily exercise regimen on the bike where the calf doesn't hurt at all. I make sure I exercise it just enough to get good blood flow but not enough to worsen the injury. I massage it. I ice it. And of course, I've eaten plenty of pie too. I think I read somewhere that was good for recovery. Ok, maybe I made that up but I'll let you know how it works out.

We are still going to Disney in January, race or not. Disney is a big event and I may never return to run it again so I am hoping to walk/jog the thing just fast enough (7 hours) to earn the finishers medal.

Soldier Marathon

 

DNF - Did-Not-Finish. Sigh. This is another first for my running career. This is the first time I have pulled out of a race. It was a very, very difficult decision. After pouring yourself into training for months it is very difficult to let go of a goal. Ultimately, I think it was the correct decision though.

I was feeling great through 3 miles then I felt a twinge in my left calf. At first I thought, or hoped, it was a cramp. I wanted to ignore it and make it go away. It came and went for the next couple of miles, keeping that hope alive. After 6 miles though it became a continuous and increasing pain. It was undeniable at that point. It was an injury and not a cramp. Immediately my mind shifted gears to focus on the Disney Marathon in January. I had to stop running to minimize the damage.

Let's back up.

The Soldier Marathon is held at Fort Benning, Georgia where both of Shelly's sisters, Julie and Miranda, are stationed. They are both doctors. Several family members signed up for the half marathon as a stepping stone to their first full marathons at Disney in January. Training for the HM were Miranda, her husband Jeremy, Julie's husband Kevin and their son Reed. However, Jeremy and Reed had recent injuries that prevented them from starting the race. Out of the 5 of us, only 2 finished the race.

Congratulations to Kevin and Miranda! They finished the half marathon with times of 1:50:43 and 2:04:58 respectively. Take a look, they were both wearing awesome.

I was the only member of the family to sign up for the full marathon. With only 8 weeks between the Soldier and Disney marathons, I realistically could not expect to make improvement between them. What I could do was maximize my chances of getting everything right on one of them. I prepared to race the Soldier as my primary goal race but then my plan was that if the weather was bad, or if I experienced an injury or illness, or if I made some horrible pacing mistake, I would have a second chance at Disney. My goal is to break 3:10 in one of these races. Good plan in retrospect.

Prior to the race, I put this table together to help me visualize how my training for this race compared to my previous efforts. In each case, I looked at my training log for the relevant data in the 4 months leading up to the race. If you are training for a marathon you can compare this table to your own training.

	Average miles/week	Peak miles/week	Number of Long Runs (17-22)	Number of Medium LR (11-16)	Result
Little Rock (Mar 2010)	25.8	40	2	7	3:59:05
Chicago (Oct 2010)	37.8	48	4	12	3:29:11
Boston (Apr 2011)	47.0	66	7	16	3:17:02
Soldier (Nov 2011)	58.1	75	9	21	DNF

Looking back at the table now and knowing an injury derailed me, I suppose it is possible that I overtrained and that contributed to my injury. I must admit it is possible. I don't really think so though. I increased my training the right way. I increased gradually and scaled back periodically to allow my body to recover and adapt.

When the injury occurred, I wasn't running particularly fast, just slightly ahead of my 7:15 goal pace. I had rested well in the two weeks before the race, so there was no lingering fatigue in my muscles either. It was cold (33F) but before the race I warmed up reasonably well. I felt loose. I cannot find a satisfactory explanation. I'm chalking it up to just one of those things.

As the man says, "I'll be back".

Recovery run

Running the trail along the river bank.
It promises I will pass more miles than people.
I'm not looking at it tonight.

The sky is overcast.
It delivers a light mist along with the distinctive smell of autumn.
I'm not looking at it tonight.

A leaf drifts in the breeze.
Its friends rustle, waving red and yellow, cheering it onward.  

I'm not looking at it tonight.

The river glows as the sun goes down.
The lights of the city flicker across the wave tops.
I'm not looking at it tonight.

I'm carrying my stopwatch.
The strap is wrapped around my left hand, as always, but
I'm not looking at it tonight.

Prairie Fire Half Marathon

I broke one of my rules to run this race.  Whenever I am at an event with multiple race distances, I want to run the longest one.  I want to be one of the "real" runners.  In this case there was a full marathon but I chose not to run it.  I opted for the half marathon instead.  This half marathon was a perfect opportunity for me to improve on my PR and fine-tune my expectations for my target marathon still 5 weeks away.

This was a partial homecoming for me.  I graduated high school and college in Kansas, though neither in Wichita.  In fact, I was able to see one of my former high school classmates at the finish line.  That was a nice treat.  I felt sorry for her later though when I realized we didn't even let her catch her breath before we snapped a picture of her.  She looked great but she was worried I would post the pic on Facebook.  So I didn't.  I put it here instead.  However, I can't really explain how we went to high school together, since she is clearly half my age.

The course is ideal.  It is very flat with only about 100 feet of rise in the first half of the race and an equivalent drop in the remainder.  The weather in Kansas is always a question mark though.  Some days in Kansas are so windy that flags unfurl completely horizontal, even the flags hanging indoors. As it happens, race day was wet.  The first half of the race was a light mist but the last half was rain.  I needed wipers on my glasses.  There was a little wind but not much by Kansas standards.  Temperatures were in the low 60s throughout.  Although the weather could have been better, it could have been worse too.

Photo album

My recent training has been averaging 60 miles-per-week spread out over 6 days.  I often run twice a day.  One day a week I ride my stationary bike and allow my running muscles to rest.  A typical week includes one long run (18-21),  one medium-long run (11-15), one lactate threshold run for 30-40 minutes, one day of faster intervals, and several slow recovery runs.  Most of my running this summer has been at about the same pace as my training last winter but once the weather started to cool it became clear that I've actually made some good improvements.  I was really hoping to prove that with a good showing in Wichita.

My goal was to start at about 6:40 per mile pace for the first 6 miles and then adjust either up or down depending on how I felt.  I'm usually a pretty disciplined runner and this race was no exception.  Some runners use a fancy Garmin GPS system that can calculate their pace automatically.  I do it the old fashioned way with a stopwatch and mile markers.  My first mile was 6:41 according to my stopwatch.  My second mile was 6:38.  At this point in the race I could already tell I was running too fast.  I slowed down into a more comfortable 6:45 pace and felt much better.  It doesn't sound like much but 5 seconds per mile can make all the difference.  I was able to hold that pace pretty much throughout the rest of the race.  At about mile 10 I started to feel some cramping in my left calf but was able to keep running through it.

I finished in 1:28:17 for a new personal record.  I placed 24th overall out of 1549 runners and 3rd out of the 75 men in my age group.  This was also fast enough to give me guaranteed entry into the 2012 NYC Marathon!  It is a good thing that it is 13 months away.  It may take us that long to plan all the things we want to do in New York.

This result also gives me some confidence that a 3:10 marathon is a reasonable goal 5 weeks from now in Georgia.

Winslow Half Marathon

The race was held Saturday, September 17 in Winslow, AR.  The course is "beautiful" and "challenging" which is race-director-speak for hilly.  When I signed up for this race I was confused about the course.  It wasn't on the road that I thought.  Instead, it includes about 7 miles of dirt road with lots of loose and uneven rock.  This course is closer to a trail race, albeit an easy trail, than it is a road race.  This is certainly not a good course for a PR.

Once I realized my mistake on the route of the course, I quickly changed my plans.  I decided to treat this as a training run and ignore the clock.  I decided to hold back a little and save myself for the Wichita Prairie Fire Half Marathon, which I added to my schedule in October.

I have been training very hard this summer towards my full marathons scheduled later this fall and winter.  It is difficult to know how you are doing when you are running in the heat of the summer but I am optimistic that I am still improving.  I am averaging about 60 miles per week, with 70+ on several occasions.

The weather was very nice, upper 50s throughout the race.  There was a little wind and a little misting rain in the air but that was not really a factor.  However, the slow and steady rain all day Friday before the race was a factor.  It was no friend to the dirt roads or to the runners.  The course was simply awful in a few places.  It was a sloppy mess.

A total of 126 runners showed up for the half marathon.  That is pretty good for an inaugural event in a small town.  Many were unprepared for the dirt road course.  I overheard several comments about it at the start line as the word spread.  I'm not sure anyone was upset, more like surprised and daunted by the unexpected additional challenge.  The race organizers did a pretty good job from my perspective.  However, next year I think they should hold an awards ceremony after the race and give out some sort of plaque or ribbon or something to the overall and age group winners.

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Given the challenging course, I told Shelly that I would be very surprised if anyone broke 1:30.  I decided to be content with something in the 1:40s and focus on a speedy recovery so I can continue training hard next week.

I decided to run totally by feel.  I left my stopwatch in the vehicle and ran without it, which is unusual.  I wore my trail shoes, which is also unusual.  I had good footing mostly, but my cleats sure did pick up a lot of mud.


I did better than I expected.  I finished 4th overall with a time of 1:34:10.  I was wrong about the winning time.  One guy did break 1:30.  Not only did he break 1:30 he broke 1:20 too!  He finished in 1:18:51.

Midnight Madness 50 Miler

The race was held in Tulsa, OK on a 10.3 mile loop surrounding a section of the river.  Temperature at the midnight start was 85.  At the time I finished it was 97.

Without exception, every person who heard I was running this event said I was crazy.  I laughed, but I didn't argue.  As I began the training, I quickly realized this was a much different event from a marathon.  It is an endurance event while a marathon is a running event.  I learned that running ultra-long distances is hard no matter how slow you go.  In the last few days before the race, I determined to focus on finishing, staying healthy, and recovering quickly.  I had been saying all along that I didn't care about my time, but finally it was true.  I really didn't care.  I decided to run during the hot night and walk during the even hotter day.

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I came prepared with 5 different pairs of shoes.  I found during training that I could only run in a pair of shoes for about 20 miles before they became soaking wet.  Since there were 5 loops, I allowed for the possibility of changing shoes for each.  Shelly kept them at our tent where she sat up all night.  The plan was for her to get some sleep while I ran.  Things didn't go according to plan though.  At one point in the night a sprinkler came on and soaked our camp site while she was in the bathroom.  She came back and found all our stuff was wet, including my last 3 pairs of shoes and the bathroom scale I used to monitor my hydration throughout the race.  The scale was electronic and did not survive.

The race started off very uneventful.  I settled in to a comfortable 9:30/mile pace.  We alternated clockwise and counter-CW loops.  I drank as much gatorade as I could stand.  I basically lost 1 lb of fluids per 10-mile lap.  That was pretty good, but to accomplish that I had to run feeling bloated with all the gatorade sloshing around.  In the days after the race, my ribs hurt more than anything else.

My experience was humbling.  It went pretty much like I planned, except it hurt a lot more than I visualized.  It was a good plan.  Finishing was never in doubt.  It was amazing how bad I felt though, even walking.  I probably ran too fast in the early race.  Others who started slower were able to continue that slower pace long into the hot daylight hours.  Kudos to them for knowing themselves better. 

I saw the young lady who won as she passed the 47 mile mark.  I moved off her line and told her to "bring it on in".  She smiled and told me I was looking good.  Ha ha.  Nothing impresses me more than someone with so much talent who is still willing to support others.  She was awesome.  She finished in 7:02!

I finished #64 out of 150 people who started.  Only 105 finished.  My time was 12:12.  You could have timed me with a calendar.

Backstory

After a Sunday afternoon visit with my grandmother in the spring of 2006, I came to the realization that people of her generation got a lot more exercise in their daily life than we do today.  Then it hit me.  Part of my problem with sticking with an exercise program had been the days off.  One day of rest becomes two, then three, and so on.  Pretty soon I wasn't exercising anymore.  That night I climbed on my stationary bike and began a streak of continuous daily exercise - a really, really, long streak.

The first few days, all I could manage was about 15 minutes on the stationary bike.  Within a week though, it was 20 minutes, no problem.  That was my original goal, 20 minutes a day because that is the conventional wisdom.  I tend to push myself though, and soon my goal became 25 minutes, then 30 minutes.  Within 6 months I was doing 40 minutes a day.  At that point I decided no more.  I may do more than 40 minutes, but I won't hold myself accountable for any more than that.

I do some form of cardio exercise for at least 40 minutes a day.  Sometimes I run.  Sometimes I ride.  Sometimes I carry my luggage up and down a flight of stairs in an airport for 40 minutes and garner strange looks from everyone around.  I just make sure I do something every single day.

It was 9 or 10 months of exercise before I even got on a bathroom scale.  I didn't want to be disappointed by what it said.  When I finally did venture onto the scale, I had already lost about 50 lbs.  That was awesome, but I still vowed to not make that my focus.  Any day I workout is a success regardless of what a scale might say.

I lost maybe 60 lbs that first year, followed by, perhaps 25 and 15 in the subsequent years.  My total weight loss is now somewhere between 115 and 120.  I don't know for sure.  With glycogen depletion and hydration variation so much a part of marathon training, I never know exactly what I weigh.

Along with the weight loss, I was also pleased to see all symptoms of diabetes disappear.  When I was originally diagnosed my morning blood glucose level was 280.  With medication, I was able to control it, but I hated how the drugs made me feel.  They gave me an "afternoon swoon" where my blood sugar level would drop quickly.  I hated that roller coaster.  With exercise and weight loss, I found my blood glucose levels are very good and stable, even with no medication.  A typical morning now is 85.  I still consider myself "pre-diabetic" and monitor my levels periodically, but so far so good.

I almost didn't finish the Boston Marathon

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In the last 2 miles I was beginning to get muscle cramps.  I tried to slow down a little to ease the pain but after rounding the last turn, with the finish in sight, my right calf totally locked up on me.  I couldn't run.  I couldn't even walk.  I hobbled to the side of the road in agony and stretched and rubbed it till it felt like I could walk again.  Then it immediately locked up again.  I looked towards the finish and for a brief moment I really didn't think I could make it.

The crowd was awesome the entire course but even more so at the finish.  They had seen this drama play out countless times before, many times that same day.  They knew I could make it even if I didn't.  There were people standing there at the side of the road with me giving me encouragement and telling me just what to do.  "Just stretch it out."  "Give it a minute."  and "You can do this."   They were awesome and they were right. Eventually I was able to continue again towards the finish.  A cheer erupted in that small area of the crowd and I knew it was for me specifically.  Wow.

Just as I got a good walking stride going and started feeling better again I heard a weird thing from the crowd.  A cheer like no other I had heard all day -- "I love you!!!!".  I looked over and it was my wife Shelly!  She stood there just a few feet away.  That was all it took.  My walk became a jog and then I ran across the finish.

Introduction

My sister Andrea thinks I should write a book.  She thinks people will be interested in my story, how I used a daily exercise regimen to lose weight, fought back diabetes, and re-discovered my inner athlete.  I think she is biased.

Nonetheless, this blog will allow me to record my story about my running specifically and my fitness journey more generally.  Most entries will likely be race reports since that is what I enjoy reading in other runners' blogs.  It is nice to be able to learn from my peers.  Perhaps someone will be able to learn from my mistakes.