Paying the price: good and bad

Dear James, Daniel and Emily

Yep it is about that time, time to step up and pay the proverbial piper. Pay for all the apple fritters, pop tarts, cookies etc. And begin the payment plan that will carry me to another Grand Prix finish and Half marathon.

Tuesday I forced myself out of bed and out on the road. And I'm not gonna lie, 4 days off and generally letting myself go as far as eating habits and not running as much is making things hurt a little more. So that first half to a full mile hurts a wee bit more these days. But that is the price I have to pay. As always I am honest about it, I have been on a little too much of a 'see food' diet these past couple of months (I see food I eat it.)

So now I have to pay that price, I have to suffer a little bit as I get back into the ideal active habits. Running 4-5 times a week. Get out on walk on my lunch hour more. Even get up and walk the dog after dinner a few times. And I know that as I ramp up to the point where I am doing that comfortably, logging 20+ miles a week again, it will take some effort, and yes some pain and soreness.

But that is the bad price, the good price is the benefit of all that (pending) work. Finishing another Grand Prix. Finishing another Half Marathon (maybe even pain free for once.) And fitting more comfortably in my clothes again. I just have to think of it like layaway, every day, week month I complete of that renewed focus will pay off in the end with something cool.

To help me along in all this I got some new running gear for Xmas. New hat, gloves, sweatshirt, long sleeve shirts. I tried them out today and felt good, right up until I ran into the water. The creek apparently rose a few feet in the last couple of days (no idea why, no rain or snow, must have been some melt) and I didn't realize it wasn't ice until I got both feet thoroughly drenched. I made my way home, still getting in 2+ miles, but may have to alter my route for a few days, which isn't a bad thing, forcing a change to my route might even be a good thing long term.

The Holidays: destroyer of routine and good habits

Dear James, Daniel and Emily

I'm not running up the white flag or anything, but it has been damn near impossible to settle into an exercise and/or diet routine this month. First there was Thanksgiving week with it's own issues as far as time to run, and of course bad eating habits. Second was the cold snap, the week of sub zero temps made it pretty much impossible to run. And now we have so many things going on, what with end of quarter, prepping for holidays, running around, that it has been impossible to settle into a decent routine.

About all I can do is drag my butt out of bed each morning and get out for a run. Which I have been doing at least 3 days a week. But I know I could be doing more, if I could just get back into a better sleeping routine and not be up late every weekend night etc.

Of course all of the above are just excuses, poor excuses really, for not exhibiting proper will power. But a huge part of this time of year is mental, thinking about everything to get done, and then there is a surplus of good yummy treats. And not as much time devoted to cooking regular meals with all of the other activities. And it becomes very hard to maintain the focus on good habits.

All that said, I am doing what I can, and looking forward to the time when I can resume a more 'normal' routine.

So that's what a workout feels like, plus some recognition #running

Dear James, Daniel and Emily,

There are many things I wish were different in this world. I wish I didn't have as much a sweet tooth. I wish I actually liked the taste of certain food items that are better for me to eat. I wish I enjoyed and could drink coffee without it tearing up my insides. But there is one thing I don't wish, I don't wish I was tough enough to have run all my normal running days over the weekend. Because running in sub zero temperatures just isn't good for you, and trying to prove your toughness by doing so is just plain foolishness.

As a result of that serious arctic blast (which I thought was going to have some effect just din't realize how much) the only workout I got for most of last week was shoveling snow. Which was actually a very good work out by the way, but still not the same for me as my regular 3 miles.

So it was with great joy that I got wrapped up and ventured out yesterday and repeated the trip today. I can handle single digit temperatures, with the one concession being I cut short my warm up walk (walking isn't fast enough to warm me up when it is that cold.) I wasn't fast, but then again I am not that fast to begin with. And running on snow is a decent workout, almost like a good hard packed beach. But the important thing is I got out there and ran, getting back in my routine.

Last night I was reminded of one of the perks of all this running. I went to the season ending banquet/awards ceremony for the Grand Prix series. Which was the series of long races I ran this year. And this was the first year I was able to complete the series (no vacation or illnesses caused me to miss one.) So I went and stood around watching football and occasionally chatting with a couple of the guys about the game. And when the time came I got this:

Note the second place finish in the age group! I'll be honest that isn't hugely impressive when you consider that only something like 28 men finished the long series. But I'll take it, the key thing is that I did it, have something to show for it, plus a neat pair of fingerless gloves. Because, while I don't run for first place or prizes (good thing considering how slow I am), it is nice to get that recognition for all the work.

And now I can focus on getting back into the routine, and hopefully the weather will not deter me for so many days in a row.

Recognizing the bad habits, then deciding to break them.

Dear James, Daniel and Emily

It's that time of year again, time to make some decisions on what I can do to improve my health next year. Because I have to be honest, the belt is getting a little tight around the middle. And while it easy to make excuses the real reason is I have fallen into a few bad habits, which I have to break.

I didn't run as much last week, but the runs I did do were good quality. Including starting Thanksgiving day with my own personal 10K Turkey trot. And this week I am back into my customary 5 day running cycle (barring the arctic blast we are expecting laying a sheet of ice over everything, I mean I can run in cold, or snow, but I do need to be sure of my footing, especially since I run in the dark.)

I have identified 2 bad habits to focus on. First, running to eat. Far too often I find myself using the excuse of 'hey I ran today, I deserve that extra waffle, slice of pizza etc.'. I need to get myself back into the mindset of separating my eating from my running, save for watching what I eat the night before a long run. And I actually was pretty good about that on Thanksgiving, I ate the normal huge meal, but that meal was it, I didn't dive back into the kitchen for a late snack or anything like that. So that is the first habit to focus on.

Second, for background last year I resolved to stop eating fast food hamburgers. Kim gave me a hard time about my definition of fast food since I still would eat Five Guys or Cy's, but there is a difference in quality there. And it was as much what came with the hamburger that I avoided. Because as a result certain places either got dropped altogether or cut back to almost nothing, places where it just isn't good to eat: McDonalds, Carls Jr, Wendys. And I was pretty good, I can count the number of fast food hamburgers on 1 hand.

And my resolution this year is to cut off fast food and snack sweets. That means shakes, malts, frosties etc. from fast food restaurants. And no more donuts, pastries, pop tarts etc. that I pick up with my morning soda or from the vending machine. I will leave myself the wiggle room of home made deserts (birthday cakes etc.) and breakfasts. I figure I have to leave some wiggle room for sanity sake. But I feel that even cutting that much from my diet will make a difference. I know it won't be easy, probably harder than the fast food burgers, but I think it is the biggest target area in my diet where I can make a big difference.

I think that if I just focus on those 2 things, plus keep running, I can loosen that belt back up, which needs doing.

Wish everyone could enjoy this feeling #Running

Dear James, Daniel and Emily

It's not a weekly thing, but every once in a while I will get the comment. You know the one, something like: "why would you get up that early to run?" or "I just don't get running".

There are some pat understandable reasons for running. My health, nothing helps keep the weight off like regular exercise. I refuse to die of a heart attack before my kids grow up. Energy, nothing wakes me up like that 5:00 AM run in just above freezing temperatures. 

But the biggest thing I get from running is the hardest to explain. Anyone who exercise regularly will understand. It's that feeling you get when you are done, or close to done. Whether you are playing tennis, soccer, basketball, swimming, biking whatever, there is a feeling you get when you are done with a session. A sense of profound well being that comes with having really exerted yourself. You heart is pumping, your breathing is heavy, your muscles feel heavy and light at the same time. That feeling is probably the biggest reason why I run, and push myself to run that little bit faster, or that extra mile, or up that one hill without stopping. 

And I wish that everyone could find something in their lives that gave them that feeling. Sadly I know far too many people who don't have something in their lives that gives them that feeling. And there is no way to get them to know that feeling and seek it out. 

For now I will just keep doing what I do, and offer those who are interested the chance to join in and get that surge. And encourage those who find it in other pursuits. Because it doesn't matter how you get it, the important thing is to add that to your life.

Letting the miles pile up #Running

Dear James, Daniel and Emily

I don't have a goal at this point. Just trying to run, preferably 5 days a week, with 1 day longer than the others. That's really it. Otherwise I'm just gonna let the miles pile up.

Not to crow about it or get cocky, but it appears that I might escape the plagues that hit the house last week. Although I just know that typing this means I will probably get his with both. But for now I am healthy, getting fitter, and just enjoying all that I do.

I am pondering next years races. I have pretty much decided to not even go for the marathon. Maybe the next year, when I can train differently, and then make a plan to run one at sea level or close to it.

But I might attempt multiple Half marathons. Not sure yet, don't really have to decide on that for a while.

Again, for now I really only have 1 goal: to run, as much as my body and schedule will allow me to.

I might be slowing, but I am still out there running! #Running

Dear James, Daniel and Emily

Last week I finally got back to my 5 run a week pace, after almost 2 months of irregular schedules. It felt good to get out there and go for that long run Sunday morning. Sure it was slow, sure I just passed 4 miles of actual running, but dammit I did it!

I don't know if it is conditioning, caution or darkness but I have definitely noticed a slow down in my pace recently. I am falling into an 11 minute mile pace on my morning runs. But you know what? Who really cares? It's just me out there, no race. And I could be sitting at home, sleeping in, or pigging out on a big breakfast of sugar cereals. Instead I am dragging my ass out of bed, and telling the Blerrch to go to hell.

And I am slowly beginning to see a difference from my changed eating schedule and gradual resumption of regular exercise. I know it won't happen overnight. And I know that the focus isn't there to get some major dramatic weight loss. The goal now is just getting back into better habits, and I think that is working.

And when the weather and timing change back to where I am running in daylight more I imagine that I will begin to speed up. Because I am sure that part of the slow down is a subconscious fear of another tripping incident. So I will run slow, but I will run. And when the weight does come off some, and it gets lighter I will start to focus on speed then.

A return to running after nearly 2 weeks #Running

Dear James, Daniel and Emily

I'm back!

Even though I stayed up too late watching a very frustrating football game (my team lost!) I still dragged my ass out of bed this morning and ran!

It wasn't the fastest run. But it was 3 solid miles, and that will more than work.

It felt really good to get out and use that time mentally to work through things and just clear my head again. There is nothing like forced down time to make you appreciate it when you can return to running!

I'm still working through the new eating schedule. I actually have done pretty well as far as holding to 3 meals a day and not snacking. The next step, now that I can resume running regularly, is to get it all together on the total calorie package. I know I can do that, just have to keep my mind straight. It also helps that the month of birthdays and celebrations is coming to an end.

Well back to work, but with the renewed mental energy that comes from regular exercise!

Day 6: Ups & downs force me to be cautious and change work style

Dear James, Daniel and Emily

Yesterday morning I was feeling confident, the pain and tenderness seemed like they were finally receding. Looked like I was right on track for that 7 day recovery period. Then something happened at work, and now here I am standing while working and wondering if I will be able to run Sunday.

I don't know for sure if it was just a result of sitting at work for 2+ days instead of laying down, putting pressure in sensitive areas. But what I do know is I was forced to change back to my standing desk configuration for the last part of my shift. And the pain was too bad for me to go and watch Danny at one of his Scout events. I was forced to just come home and remain on the couch the rest of the night.

Today I have been alternating between sitting and the standing desk. Trying not to remain sitting for too long. And that feels better as a result. And if that doesn't do the trick I will have to see the doctor tomorrow.

Of course another possibility is that this might be a blockage issue, because I am not getting my customary exercise my digestion has not felt exactly right. Although it hasn't felt like that so I doubt it. Either way I am making sure not to push things, and don't plan on running until Sunday at the earliest, which sucks but is the smart thing.

Day 4, the brain is beginning to protest lack of exercise

Dear James, Daniel and Emily,

Friday I had a Vasectomy. It was time, mutual family decision and all that. But, the hardest part really is the fact that I cannot run for at least another 3 more days, have to give time for things to heal.

It's one thing to take time off due to injury, or taper. But this is different. This is a self-inflicted 'injury'. And for the most part my body feels fine, and is wondering why I am not running.

The first day was pretty easy to not move as it was uncomfortable to even get up from the couch. The same for the second day. But by Sunday I was starting to get pretty antsy and stir crazy.

And by today, Day 4 after the surgery, I am definitely feeling the lack of exercise.

Trying to count the positives (aside from the ones that come from the actual surgery)

1. My legs and feet are actually getting some real rest.
2. I am catching up on sleep with no 4:30 wake ups
3. Getting a week to focus on the new eating schedule, second week of that, which should help set that in concrete.
4. In the long run (no pun intended) a week off from running won't kill me

Just 3 more days to go, really looking forward to that Saturday morning run! 

So far, so good, now just need to stick with the new plan

Dear James, Daniel and Emily,

Most of the first week is down, and so far so good on my new plan. Although it has not been the easiest weeks to eat better as there have been free bagels, work provided lunch and today a pot luck. But I can stick to the basic plan in the face of all that, even if I fail to hit the ideal calorie numbers.

Getting in some extra running this week to compensate for the down time this weekend. Hopefully again, the down time will be minimal.

It's been a light week for thinking deep thoughts on exercise so I will just leave you with this:

A fresh, cold, start #Running #Diet

Dear James, Daniel and Emily

This week I am embarking on a different approach to the eating conundrum. And trying to get my runs in while I can, knowing I will miss at least a few days over the weekend and maybe into next week.

Today's Run

Wow, that was a cold one! And it got colder after I completed the run, for good measure. Which meant that was my first run in full cold weather gear, I could probably have gotten away with a little less to be honest, I was pretty toasty, but better safe than sorry.

I am having a minor outpatient procedure on Friday afternoon which might lead to some down time on the running. But hopefully not too many days missed.

My latest strategy on eating is to stop snacking on work days. The reality is I work a sedentary job, sitting at a desk all day long. And no amount of early morning running, lunch walks etc. can really counter that entirely. My new thinking is that the smart thing to do is to stop those snacks at my desk and cut back to 3 meals a day. I know this goes counter to the traditional dieting advice. But I think that advice applies better to people who are more active during the day. In my job there is no way to burn the calories from the snack, so they just end up sitting there. It's a theory, and I plan to test it out for at least a month and see how it goes.

An important truth it took me a long time to find

Dear James, Daniel and Emily,

I grew up in a relatively active family. Lots of family sports. Many of the stories we share will involve games of basketball or football we played. The downside of that is that I built up in my head that the only way to enjoy exercise and physical activity was with other people.

Yesterday I saw an online poll asking: "what is the one thing you would want to go back in time and tell your younger self?" And the single biggest thing that I could think of would be to impress upon my younger self that while playing sports with others is fun, depending on others for your exercise is not a good way to go about your life.

This is not to say that getting your exercise by playing sports with other people is bad. I know people who do that and are able to get most of the exercise they need. But, for a life long fitness it is best to develop some habit that you can do alone. Because there will come a time when that group you play basketball, football, soccer, tennis etc. is not as reliable any more. Or maybe something happens and you cannot match schedules with that group, or someone gets hurt or whatever.

I think the single biggest change that I made as far as fitness came when I realized that it was really up to me to get out and do something active, I couldn't rely on anyone else. I chose running as my thing. But it could be biking, hiking, swimming, lifting weights whatever. The important thing is finding something active that you can do on your own so you always have that fall back.

I would love it if I had the time and a group that I could get together and play frisbee with every day, or tennis or whatever. And I look forward to doing more of that with the kids as they get older. But in the end my fitness is up to me, so I will continue running.

That's it, I am now in 'free running' mode

Dear James, Daniel and Emily,

Pumpkin 10K

Saturday was fun. The track was very different from my usual road, sidewalk, wide gravel routes. There were rocks (wish those Hokas had lasted long enough to cover this race because going minimalist on all those rocks was a challenge.) There was a lot of single track trail. There was some ankle busting uneven parts. But I finished, not my best 10K time, but I was happy with it, given the different course, and still managed it under 11 minute mile average.

And that's it, no more races for almost 7 months. No more commitments, it is all on me just to run for the sake of running (and fitness.) Which meant that today was my first challenge, but I got out, and did my 3 miles just like normal. And hope to get back into the 5 day a week schedule this week. One advantage is that I feel more comfortable switching around my schedule to run a long run on Saturday if I want.

And, last week I made a vow to myself that after my birthday (yesterday) I would focus on regaining my eating discipline. Because that is what gets me as much as anything. I am getting my exercise (averaging 15+ miles a week since the Half marathon.) But my belly is slowly coming back and the scale doesn't lie. Which means I have to get back the mental toughness to just eat what I have, not fall prey to picking up an extra snack, or milkshake etc. And then start following a slow reduction after that.

I made myself a promise during the race that I will not sign up for any more races until I get to a target weight. And definitely not sign up for the Grand Prix series unless I am at a weight where I can maybe put in a more respectable performance. I know it's not the greatest carrot, but it's one I know I can use, because I do enjoy the races, and am looking forward to the chance to celebrate being one of less than 60 people who ran all of the Long series races this year.

That's my plan and goal, now just to use some mental reserve to stick to it!

One more to go, then it's fall-winter recovery season #Running

Dear James, Daniel and Emily

This Saturday is my last race of the year (at least I am not planning on running any more and have not signed up.) And the timing is good as apparently we are getting our first serious cold snap Friday night, possibly even some snow (although hopefully not too much where my race is scheduled.)

From there my race schedule goes empty until April and St. Patrick's Day. Which is kind of nice, because I can focus on 'just running'. Not that I dislike the races, they are a fun diversion, and a decent measuring stick (although I wish that stick would stop saying I was getting slower.) But the constant training for the races does get to be a drag after a while.

But, after Saturday that won't really be an issue for a while. I can just run. Run for fun, run for health, run because I want to instead of out of obligation. Does that mean I might run a little slower? Yeah probably. But I also might be more inclined to just run longer on weekends than I do now, simply because I want to keep running, and there are no concerns about over training or taper etc.

I'm looking forward to it, and settling into a regular winter routine.

Now it is truly just about the running

Dear James, Daniel and Emily,

Ran my penultimate race of the year on Saturday. I only have 1 more race scheduled (Great Pumpkin 10K) for the calendar year, and I don't plan on adding any more. Which means it is just about running for the rest of the year, no longer in training for any races.

Which is a comforting feeling. Kind of nice to get up and go for a run when the only things that dictate where I go and how long are when I have to be back and how my body feels. Because in the end that is how it should be in my opinion.

Like I told Jimmy last week, I run for fun, not to compete. I know that I probably could have put more effort into my last race and beat Jimmy and my brother. But that wasn't why I was running, and really isn't why I run at all.

If that is the case, why even run in races? For 2 reasons. First, to give myself a goal, because even though I enjoy running just to run (still odd to write that) I do enjoy having a goal to focus on. Second, a race provides an easy way for me to measure myself against myself. It's one thing to try and beat my speed on a regular route, but it's not the same as running a different course and measuring myself against how I did last year (not as good this year, I was slower in every race but who's really counting.) And a third reason is that I can do things like organize the 3 generation races.

I was thinking about this because I saw this link on Facebook and it just drove me crazy. That whole mentality of why race if you aren't trying to win is counter productive in my opinion. Because that just leads to a 'why even play a sport or exercise if I can't win' mentality. And that, sadly, can lead people to stop playing sports or being athletic at all. Instead of criticizing these non-competitive races runners should be encouraging them. Because they get people who normally don't run at all to get out there and do so. And eventually some of those people will get hyped to run faster and join in competitive races. But not if they don't feel welcome.

I know that there are some races I don't run in because the whole focus of the organizers seems geared to drive away the casual runner. Just the same way some stores seem to have the same approach. Again, why do that? Why drive people away? Instead, encourage them in every way, because this country needs to applaud people who choose to get fit, not discourage them.

If this is easing back into it, I might be doing it wrong #Running #Shoes

Dear James, Daniel and Emily,

My goal after the Half was to not push myself back into running. And I was good the first week, although I did run a 3 mile training run with Jimmy and then walked the Komen Race for the Cure. But I have been getting a little more aggressive than I had planned.

Last week I broke 15 miles (and would have done more had the trails not been under water and I wasn't tired from dealing with leaky basement on Friday.) But I said I would take it easy this week. Then this run happened:

Tuesday Run

Yep, cranked out 4+ miles and didn't really feel it. Then today all this talk between Jimmy and his uncle about who will win the upcoming Denver Symphony race got into me as I ran, speeding me up. But no worse for the wear so I guess I will just keep letting my body dictate how far I can run. Which means that I will likely be back over 20+ mile weeks sooner than I thought. But again, just letting my body dictate things.

Which does lead to my next subject, it's that time again, time for new shoes! The Hoka's were great, I'm over 450 miles in them. But I don't think that they were so different from my minimalist Reeboks, at least not enough to justify the cost. When I can get pretty much the same mileage from 2 pairs of Reeboks for less than the price of 1 pair of Hokas. And I know from testing that my feet can handle either shoe type. And, most importantly, I do not have any intention of trying to ramp up to a marathon next year, I just don't have the training time in my schedule. So it is back to the Reeboks for me.

Moving on and and being honest with myself #Running #diet

Dear James, Daniel and Emily,

Another Half marathon down, along with the week of recovery, and time to get back to normal. And also need to be honest with myself about my eating habits.

The Half went just about perfectly, up until the 10 mile mark. Then my IT bands de died that they had had enough. So I nursed myself to the end, with a not bad mark of 2:37 (third from last in the 45-49 age bracket.) not sure if I could have done anything differently as far as prep.

The big lesson is that if I want to go longer or get a much better time I will need to change some habits. I would need to do some real core strength and flexibility training. I would have to stick tighter to a training program. And last but not least, I would have to knock off some pounds.

Which leads me to my other point. Even if my goal isn't to run longer or faster I still need to knock off some pounds. I have a physical this afternoon and I will tell the doctor the same thing. I have gotten slack in my eating habits (again.) And I realize that in order to change that I first need to be honest with what I am doing and get back to real meal tracking.

Of course the best part of this is that today I was able to turn in a good 3.5 mile run, and plan to run again tomorrow. Because, after all this time, I have reached the point where I enjoy those daily runs as much as I need them for fitness reasons.

Circumstances forcing me to taper, not a bad thing #Running #Social-physical #Taper

Dear James, Daniel and Emily,

Saturday's Run

Saturday I did my last long run before the Half. It went very well (except for the minor malfunction with the camelbak.) I was only planning to do about 9 miles, instead I went over 10. I felt confident that I am as ready as I can be for the Half (at least the distance part.)

But then my body decided to force me to taper. First, my stomach decided to get upset for a couple of days. Ending with my having to slow walk my Tuesday run due to a need to get home and get to the bathroom.

And then, just as it looked like I had corrected that I felt a cold come on. The standard opening symptoms: scratchy throat, tired. Well I took that as a sign that I need to really take it easy, thus making it mentally much easier to taper. I may or may not get up for a run tomorrow as scheduled. Might be wiser to just sleep in. And today the nasal congestion feels like it is starting to arrive.I am taking all of this seriously, because the last thing I want is for this to be lingering on Monday.

I know my body well enough to know that I could very well have a runny nose that day, but should be past the energy sapping portion of the illness. I can survive the runny nose, I just want to avoid a DNF.

On a different note had another of this interesting convergences today. First, one of my runner friends posted this on Facebook (which I feel really captures how I feel about running):

And then I read this very interesting article about the rise of Cross-fit, Tough Mudders etc. What the writer refers to as 'social-physical' phenomenon. I have some friends who run these races. And some others who are big into cross-fit. And some of these friends have tried to get me to join them in these activities. 

Here is the thing, read that image, that is me. I run my own race. I enter in certain races purely as an occasional measuring stick and motivator. For example, I know that I could run 13 miles on my own, but it is a lot easier to get motivated when I have that registration on the line. And the idea behind the other races is more as a personal measuring stick, because I know that I run faster in that environment. 

But, I don't enter races for the social aspect. I am not a social runner. Running is a place for me to be alone and ponder the world. If I wanted social exercise I would join a sports team again. But that's just me, these all have their place, and if it gets people who would not normally do anything to get out and exercise, then I am all for it.

New school year means returning to running in the dark #Running #Taper

Dear James, Daniel and Emily,

This is going to take some adjustment. In order to get in my hour long run I have to be up earlier, and that means most of my run occurs in the dark. And that is not as easy as it may seem. I have been wearing a reflector vest for a while now, but now I have added a headlamp. And that lamp is the real problem. Because I start to rely on it to check my footing, which slows me down. Kind of odd.

Todays Run

Kind of in a weird place right now. I have the half marathon in 2 weeks. And have not been able to get in a last good long run in a while. I keep having these busy active Saturdays or late nights with a lot of driving. I had never thought about how much of a toll driving takes on my legs. So I keep waking up on Sunday morning tired and have a hard time getting going for my long runs.

Here is my plan for the next 2 weeks (starting yesterday):

Monday: regular run (5 miles)

Tuesday: challenge run (5.5 miles)

Wednesday: regular run (4.5 miles)

Thursday: rest day

Friday: regular run (4-5 miles)

Saturday: Long run (9-10 miles)

Sunday & Monday: rest days

Tuesday: regular run (4.5 miles)

Wednesday & Thursday: rest days

Friday: Easy run (3.5 miles)

Saturday & Sunday: rest days

Monday: race

I just have to hope that will be enough preparation and taper. I haven't focused as much on taper the last 2 years, and that might have had to do with why I had so much problem during the races. I think my body is better prepared for this much distance than the last 2 years, even if it isn't always in 1 shot.

I am anxious to get the race done with so I can just settle into a routine with no preparation or thinking about things like taper etc. I still plan to get in 5 days a week, just may not push the distances as much on my long days. I still have a couple of races left this year but the longest is a 10K, and I don't really have to do any additional prep work for that.

Sometimes you just need one of those runs #Running #Challenge #Endeavortopersevere

Dear James, Daniel and Emily

Today's Run

Ever have one of those runs where when you start out your legs are immediately protesting? Today was one of those days. When I looked at the training plan, saw that hour run, and then when I got started my legs were all:

'You're not seriously trying to run are you?'

And I was:

'Yes, I had a rest day yesterday, sat at the office chair, didn't even walk at lunch, now suck it up!'

Their response:

"Hey, you ran for 8 miles on Sunday then spent the afternoon moving 3 tons of rock, using good form so we did most of the work. You really think we are ready for 6 miles after only 1 day to recover from that?'

I got the final word:

'I'll take it slow, and even do a 'flatter' route, but we are doing this today.'

And with that I got moving, not fast, but moving. And you know what? Towards the end I was almost disappointed that it was time to quit (almost.) I love runs like that, when the body tries to say no at the beginning, but by the end it is moving so well it seems almost criminal to stop. 

While I am mildly worried that I have not put in the long runs that I ought to have to be ready for the Half in a couple of weeks I have to remind myself that while no single run has been that long, I still put in 30+ miles last week, and threw in a lot of heavy yard work on top of that.

And that is one of the real reasons I run, to be able to have days like Sunday where I ran, then shopped, then put in several hours of really hard labor. Because the ability to do that is one of my motivators. 

Focused on 2 goals: miles & organized eating #Running

Dear James, Daniel and Emily,

With school starting that means 2 things. First, I have to get up earlier for my runs. Second, my goal of better eating habits will be easier to achieve.

Miles

Today's Run

So far my goal of making 4 the new 3 is working. I am down to one 3 mile run a week, the rest are 4 miles minimum. Some days that is easier said than done. It was hard to get the 5+ miles today as I did the same yesterday as makeup for skipping Sunday due to exhaustion.

One of the irritating side lights of this has been those percent scores. When my goal is miles, not speed I don't care so much about sticking to a zone, especially when my route has some hills in it like today. While I know this in my head, it is a little irritating, once I get past the Half I plan to stop using the training programs for w couple of months and just run, if for no other reason than to stop seeing that percentage.

With school starting for the kids that means I have to get out the door earlier in order to get my miles in (although I changed up my schedule so my rest days are now school days.) One of the downsides of this is I have to get out the dark running gear: reflective vest, and almost used the head lamp today. But at least it isn't hot.

We will see how this all works in a month for my Half. One of the challenges will be holding to my taper the week before when I am so used to running.

Eating Habits

This has been a good summer overall, but I think we are all ready for school to start. One of the biggest issues for me has been the lack of organized meals. Without the need to adhere to an eating schedule dinners have become rather haphazard.

Which occasionally frustrates me when I get home and have to scramble to make something. But more importantly that leads to the disorganized eating. I don't always have leftovers so I end up eating out. Then I end up not being hungry at dinner time so I don't eat at all. Which hurts my energy in the morning. It's a vicious cycle. And it will end when we at minimum have those 5 nights a week or regular meal times.

Needed that good run today, just because #Running

Dear James, Daniel and Emily

Today's Run

Yesterday was not good. There was junk food to eat around the office, and I ate it. And since it was a rest day I didn't have that good start. So by the time I went home I was really out of sorts. My body didn't feel right, I was mentally tired and not very social. But I got some quiet time and a good nights rest.

And today I ran. 

It wasn't the fastest run. 

But it was mildly challenging, with some hills at the beginning. And by the end, and after all my other morning activities, I am feeling much better.

It still amazes me how much better my day is when I start it off with a run.

It keeps me sane and balances out the darkest of moods.

There are lots of reasons that I run, but this is one that I occasionally have to remind myself of. But that well being I felt after pulling out that last uphill sprint makes all the effort well worth it.

Ended the month on a good pace, mileage matters #Running

Dear James, Daniel and Emily

Todays Run

For July I was back to my nearly 100 miles for the month. 98 miles to be precise (with some rounding.) I am pleased with that number, If I am averaging 90-100 miles a month I am happy. Kim asked me why I put myself through this when I was so tired Sunday night, and this is one of the reasons.

I may not be the fastest

I may not run the farthest

I am not the skinniest

But I am still a runner, and cranking out 90+ miles a month makes me feel good. Because those little markers, those mileposts as it were, are what I really use to measure myself against. Oh I some times question that when I am running up that hill on Mesa again, or just trying to hold things together until I can reach the 7-11 bathroom. But that feeling I get when I finish a good run is well worth it. And when I can enjoy sights like the sun just hitting the mountain tops in the morning, or the creeks flowing strong, or the fresh clean, cool air you get first thing in the morning, those make all the sweat and occasional soreness well worth it.

Now if only I could show the same mental strength when it came to eating! Lately my eating has degenerated into disorganization yet again. That's an eternal battle I know, but gosh it would be nice to see the trenches move a little.

Found a way to shut the inner voice up, plus 4 is the new 3 #Running #training

Dear James, Daniel and Emily

Today's Run

2 days ago that annoying inner voice that I have was calling for me to change, just for the sake of change. And I was trying to figure out a way to shut that voice up, because I really don't think there is a good reason to change what I have been doing. 

Well today I figured out that I had shut that voice up. And you know how I did it? I ran. Simple as that, I ran yesterday, and again today, a couple of back to back good runs, and that did the trick, shut that voice down!

I did decide to make a change though. Just not so much for the sake of change as it was for the purpose of finding a new challenge: I decided to make 4 the new 3. What that means is that I want to extend myself some, make my 'easy' days of 3-3.5 miles into 4-4.5 miles. This will increase my base line, making it easier when I go for longer distances, and also just as a personal challenge. 

Because in some fashion those 3 miles were just not much of a challenge, and had almost become too easy, felt like I wasn't really getting much out of them. Hopefully just adding that extra mile or so will make a difference, and feel more comfortable.

The inner voice is plaguing me, when I need to tell it to shut up and keep #Running

Dear James, Daniel and Emily

Boredom

Yesterday I was helping Kim pick up the house, and she asked if I was tired, was all the work tiring me out. The answer was that I wasn't physically tired, just bored. Which is a little I have been feeling lately about the running.

Don't get me wrong, I love running for running's sake. That hasn't changed. But there is a little bit of a mental barrier developing, boredom is seeping in, for no good reason. And I just need to shut that out because of everything I was able to do last weekend: 

My Weekend

Saturday morning I ran my 10K race. I felt real good about, I came in about a minute short of a PR, but still ran a respectable pace (9:18 miles). I even got a classic 'ugly running picture to share:

I was attempting to smile here, but it was near the end and that was the closest I could come. But hey, gotta love that great mid-foot strike form!

Sunday I was able to get up and go for a short 3 mile run (still feels weird typing that phrase.) Then we went shopping. And then I went for a 5.5 mile mountain hike with the Cub Scouts and family. The hike itself was no problem (other than making a note to myself to wear Hoka's for the next hike.) Which was a revelation, it felt great to handle a nearly 4 hour walk in the mountains and still feel fine.

Monday I even got up and tackled another 3 mile run (albeit slow.) So no real damage from the weekend. I was even planning on running today, but when I got up at 2 to let the dog out my legs told me that I needed to give myself a rest day.

Here is the problem, I have reached a plateau, a great plateau but a level anyway. I can comfortably run 3 miles, and even push it out to 6-10 miles without any real effort. I logged 15+ miles running and walking over the weekend. And that is nothing to feel bad about. How many people can say that really? 

But, some times I feel like I could or should be doing more. That I could be running faster. Or tackling longer distances. Or tackling different challenges like Crossfit, or trail running. It's not a loud, overwhelming voice, but there is a voice that tells me that what I am doing isn't enough. 

And I have to tell myself that this is just my personal ADD kicking in. The voice that occasionally says that as great as life is, wouldn't it be better if I did X? And I have to tell that voice to shut up, that the running is great for me, and there is absolutely nothing wrong with what I am doing. That the ability to stay on my feet cleaning or doing yard work, or taking long walks without out feeling physically exhausted are well worth all the effort. And that this is just a subconscious need for something new, that I can and should ignore. And just keep doing what I am doing.

A couple of recent articles/posts that validated how I feel about running @Oatmeal @RatherBeRunnin

Dear James, Daniel and Emily

First, a humorous (and occasionally crude) comic drawn by one of my favorite Internet comic writers:

The Terrible and wonderful reasons I run long distances

Granted he runs farther than I do (ultra marathons and marathons.) But otherwise much of what he writes about in here fit me to a 'T'.

I totally understand his concept of 'the blerch' and want one of the T-shirts when he makes them available. I also, sadly, run to eat. Often using a long run as an excuse to go hog wild in the kitchen. 

That line: 

"Running is not about building strength and wearing it as a fashion statement. It's about Finding Strength and measuring yourself every day."

That really spoke to me.

 Well, a little longer ago another blogger I follow wrote this post:

Not your average runner

Again I may not match up to everything she wrote. But the spirit is the same. The idea that if you run, you are a runner. That not all runners look like Olympic athletes. We may not all run long distances, or crush their PR's every race. 

"So, don’t ever count out those who don’t look like runners.

They get out there every day and run their race.

Because it matters to them.

So, to you, my fellow runners who don’t look like runners…

I salute you.

Don’t ever let society tell you how you should look…

or make you feel bad for who you are.

Run on."

 As I casually ran my 3 miles today, and prepare for a 10K on Saturday it makes me feel good to recognize that I am not alone. And the mere fact that I am out there running, is a big deal, who cares how I look doing it or why I am doing it.

Giving myself the freedom to just run #running #training #Diet

Dear James, Daniel and Emily

Today's Run

Back from vacation. But not a vacation from running, technically I only skipped 1 scheduled running day in the entire week and a half. And I skipped that the morning after I completed a 4 mile mountain hike followed by an hour playing in the swimming pool with the kids.

But I didn't skip any other runs. I even did 4+ miles on the 4th (of July.) 

But I started to notice a recent trend, that since I stopped trying to adhere to the special planned workouts that when I finish up my so-called percentage has gone down, from normally in the 80-90% range to the 30-40% range. But you know what? I just don't care. I gave myself the freedom to just run, with the only constraint being a mileage goal for the day. And after completing a 10K this morning with an average of nearly 10 minute miles, even with some hills over the first 2 miles I am very happy with where I stand. 

I have a 10K race this weekend, running a mostly flat and slightly downhill route and I hope to turn in a good time. Will I be crushed if I don't PR? No, but I sure think I can do that if I go into it with the right mindset. But my new found goal is just to not slow down and walk, and just have fun with it. 

Eating

The one downside of vacation was some disorganized eating. I didn't necessarily ever really pig out or get carried away with junk food. And I kept up my streak of avoiding fast food hamburgers. So my calories were for the most part even with my goal. But that was because I would have days where I would have a big breakfast and lunch and then no dinner, or a big breakfast, no lunch and then big dinner. And I know that is not good for me. 

Now that vacation is over, I have a good mental line to use to get back to some better eating habits. And since Kim's work schedule is getting back to a more regular, civilized time she can also join with me in improving our overall habits. 

It's an eternal battle, because we like to eat, we don't have any other real vices. And with 3 younger, picky kids, it is often easier to just run down to Taco Bell, or eat cereal for breakfast. My running has been my saving grace to keep my health good. But I know it could be better with just a little more effort.

It was a rough morning, right up until I went on my run #running

Dear James, Daniel and Emily

Today was just one of those mornings. I slept restlessly. From the minute I got up the younger kids were demanding, along with the cat. And all I wanted was to get out on the road to escape, But I took the time to get them breakfasts, get the TV working, logged into the computer, replace my socks when one of them ripped.

But I got out on the road. And I was still able to get home on time to make myself breakfast, get cleaned up etc and get to work on time. And I got that time out, helping clear my mind. And taking a couple of pictures of the flood lines from last nights down pour. And contemplated where I will run if my favorite trail is fully covered in mud like the one underpass I ran through.

Anyway, a couple of things:

June Mileage check: 97 miles roughly. About the same as May, which I am comfortable with, running about 100 miles a month is not too shabby.

Sunday's Run

Definitely my best effort from a consistency perspective on this long run route. This is probably my second toughest route that I run regularly. And it is mostly uphill for the first 4 miles. Yet I did my best job of maintaining a regular pace (albeit not a fast one) for that entire time, which is a much better effort than I normally do.

I am really happy to have made this change to break the walking habit. And I am looking forward to seeing how much of a difference it makes in my next race.

Sometimes that day of rest is all you need, feeling strong! #Running

Dear James, Daniel and Emily

Today's Run

Sticking to my 'Just Run' mantra, instead of worrying about the type of workout. Who cares if the plan calls for some speed work? Because I ran a route with a couple of decent hills on it today, and never stopped and walked, not until I was nearly home, after the 3 mile mark.

To me running up and down those hills is the equivalent of those speed workouts. They more than did the job that I think the speed work would have accomplished.

Bottom line: I ran over 3 miles non stop with some steep hills at the beginning of the route, and I choose to use that as my measuring stick.

Diet

Yeah, I have pretty much sacrificed consistent eating habits this summer. Between Kim's new schedule (which results in her being beat and nearly ready for bed by 6), the kids irregular summer eating habits, and the heat I just haven't really eaten the way I should. That being said, I haven't gained any weight, just haven't lost anything like I would like.

But I am not overly concerned, because I haven't really wanted to focus on eating right now. When I do get that focus back I will worry I get stuck in a stubborn plateau. But for now, this is what I am, this is my life, and the best thing I can do is be aware of what I am doing, and not let things get away from me.

The change in training has made me stronger, not the expected result #Running

Dear James, Daniel and Emily,

When I decided to stop adhering to the training schedule letter for letter, and basically throw out the tempo training I didn't expect to get stronger. Instead I expected that I might lose a little strength, especially on my long runs. And while it may be too early to definitively tell, it certainly appears that the opposite is true.

Long Run

This last Sunday was a good example of what I mean. Ordinarily on my long runs I was forced to take my pacing breaks about every mile. Even on this one I only had 3 such breaks over nearly 8 miles of distance.

Now it is possible that I mentally just flipped a switch and stopped letting meyslef slack once I stopped trying to push for those really long distances. But I prefer to think that giving myself a break from the pounding of the tempo runs is what has made the difference.

And that is clear even on the shorter runs, even today, on Day 3 in a row, after nearly 15 miles in 3 days I only felt a need for one short break. And I feel stronger when I do call it a day.

So, call it mental, call it physical, call it whatever, anyway you slice it I have somehow become a more durable runner recently, able to go longer distances with fewer rest breaks. And I am content with that.

No training program today, just ran, and it felt great! #Running

Dear James, Daniel and Emily

Today's Run

Who needs a fancy training program? Today I just chose the 'Free Workout' setting instead of one of my planned training sessions. Instead I focused on one thing: just keep running. No walking breaks, slowed down in a couple of places, but no walking until I passed the 3 mile mark. And damn that felt good!

I ran a good pace (I was just under 10 minute miles at the 3 mile mark.) After a couple of years of this I have begun to realize/accept that is my pace. And rather than get all tied up in special programs to try and shave a few seconds off that pace I decided to just enjoy myself at my natural pace. I feel better just running a whole route at that pace than trying to speed up and slow down, which leads to walking breaks, which becomes a habit. 

I feel better about myself when I run without walking breaks to be honest. Sure, on a long run those are almost necessary, but on a 3 mile run? No, shouldn't be necessary. And since those are the bulk of my runs, I think it is better to just focus on just maintaining the running pace instead.

Which means that from here on out that is my new focus: I know what the 3-4 mile routes are that I like. And I will just alternate those 4 days a week, and one day a week go long. No intervals or tempos. I will let my routes determine things like that. Some routes have hills, others are flatter so I can use that to accomplish what the intervals etc should be accomplishing. Which also gives me a sense of change and variety so I don't stagnate too much.

Had a good race, but still cutting back in general #running

Dear James, Daniel and Emily

Race

I had a good race, kept up a good pace, except for my walking breaks. I felt real good to come in with that time of 60 minutes. And it was also nice to start with Dad & Jimmy, and have them there when I finished. It was an interesting course since it was almost purely road, which does take a toll, even when I am used to it like I am.

But, after talking about what my next race is at a family gathering the next day I decided that while I had harbored thoughts about running a Half on the 4th, I decided against it yesterday. I just think that is too much too soon right now. I really want to get back to running for fun, less focus on distance, time and races.

I will do the Grand Prix races that I have already signed up for. And still plan to run the ADT Half on Labor Day. But I think that is enough for this year. Enough running to train, when I really just want to run for the sake of running.

Monday's Run

This one was what really got me thinking. It was a good run, but I get tired of trying to adhere to a schedule, and voice prompts to run a certain speed etc. I would rather just run, and let the route that I take dictate my pace.

So that is my focus for now, I can and will follow the general guidelines of the program so I am sure I can complete the marathon. But have fun with it, enjoy the idea of running every day (or almost every day.)

I also think that if I ease off on the interval and tempo runs I might get better at holding a pace without the walking breaks. Just focus on nonstop running for whatever time I set. We'll see how it goes.

Rest day today, thinking about all the work involved in races #running #races #BlackForestfire

Dear James, Daniel and Emily

Today is my Rest day from running on my new training schedule. Which is good as the air is smoky from the Black Forest fire.

Yesterday I went and picked up packets for myself and Jimmy. And asked the folks if they had a plan for Saturday. The immediate concern was air quality, would it be too hard to breathe on race day because of all the smoke. And I pondered telling Dad and Jimmy to forego the race for that reason (last thing they need is lung damage.)

But later on I started thinking about all the other things that go into a race. Volunteers and organizers, were any of them evacuated, would they be able to get there on Saturday? Would the police be available to block off the streets for the race if they were needed up north to help police the evacuated areas etc.? I kind of take all that for granted, but that's a lot of resources (I know I pay for it, so it's not like I am getting it all for free) to mobilize. And when there is such a huge emergency going on I wonder if those resources will be available or even if it makes sense to expend them on a race.

So my dream of a 3 generation race may be put on hold (maybe they can join me for the Half on the 4th? Just kidding). I'm not worried, you cant swing a dead cat on the weekends now without coming across at least a 5K fun run, so I will find a replacement if it comes to that.

If the race goes off I will run, but at this point I kind of doubt it will. Which is okay, because while I enjoy the races as a kind of bar setting they are not why I run. I run to run, not to race.

Admitting I have hit the wall, making and adjusting plans accordingly #Running #Training

Dear James, Daniel and Emily

Sunday's Run

After yet another brutal, inconsistent long slow run I have come to a realization: the marathon just isn't in the cards this year. For Practical, Mental, and Physical reasons, fortunately I won't lose any money or anything. Here is how it breaks down by category:

Practical Reasons

• Training Schedule is too tough to maintain with my family life right now. With Kim working weekends I have to be full time weekend parent. Which is fine with me. But when I try to do a long run (2+ hours) it means that is time the kids are home unsupervised. 
• It also takes me away from doing things with the kids, because I am focused on these long runs.
• And it wipes me out, so if I do the long run, it is hard for me to do anything else the rest of the day, which makes it hard to get things done.
• I spent a lot of time trying to arrange the schedule to accommodate our vacation plans, and that is just plain crazy.
• I kept worrying about how to keep my iPhone battery going for those long runs, should I buy an extended battery? If so would I need new head phones?
• I was spending a lot of my time before and during my runs trying to figure out how to extend my routes to match my training plan.

Mental Reasons

• I think that 2-2.5 hours is just my limit right now.Everything was just about perfect yesterday: new hydration pack, basically flat course, well timed bio break. And I still lost focus and will when I got to that 2 hour mark (more or less).
• Given that that is my wall, and that I show no signs of really pushing past it, I just have to accept it.

Physical Reasons

• My legs hurt from these long runs, no matter how much hydration and stretching.
• Even with the great shoes my feet start to ache (not long term, I still love the shoes and hate to think how my feet would feel on my old minimalist shoes.)

Emotional Reasons

• This is the biggie: it just isn't fun. These long runs have become an emotional drag. I don't feel refreshed when I finish. And if the running isn't fun it just isn't worth the work.

For all of those reasons I have decided to stop the training plan for the marathon and focus on my Grand Prix races, and running Half Marathons. I want to run the ADT Half as usual. And I am pondering running the new one on the 4th of July. Maybe another one in August, we will see. 

Doubts erased by a little research, coupled with a good tempo run, feeling much better now #Running

Dear James, Daniel and Emily

Today's Run

I was worried on Tuesday. I was discouraged after a poor performance on my LSD. And after looking at my training schedule I realized that even at a good pace, my longest pre-marathon run would at most be 22 miles. Which had me worrying about my ability to make the 26.2, I mean how was I supposed to make that distance in a race if I never ran it?

My solution to those doubts? 

To the Internet!

Where I read a couple of different articles and discovered that this is actually a pretty standard program for first timers. That the only programs that will involve running the full distance would be ones set up for pro's who have run multiple marathons and are seeking to really improve their times. 

It also encouraged me to think about the training program as a whole, not just the long runs. That the long runs are just part of the overall program, and that it is the entire program that is getting me ready. 

As a result of this research I am feeling much better. Trust the program! 

The seeds of doubt are beginning to appear, not sure if I can crush them #Running

Dear James, Daniel and Emily

Monday's Run

I had to alter my schedule to match up with the family plans for the weekend. Which shouldn't have been an issue. In fact, having 2 days off before my long run should have made it easier. But that's not how it worked. Not at all. I was thrown off from the get go, just not motivated. Then my fanny pack that I have been using for my gatorades starting going off kilter, kept slowly spinning around my waist, which was just plain annoying and uncomfortable. Until I just said the hell with it and stopped trying to do the full distance. 

I still managed 8 miles, which is a worthy distance by most measurements. But not if I want to stay on my training course for the marathon at the end of the summer. This is what I mean by the seeds of doubt, will I be truly ready for that marathon? The family vacation schedule is starting to take a toll on my planning, as I juggle my schedule to get in those long runs. Not sure how I am going to handle this. I will do my best to stick to the schedule, and the nice thing is that while I have told people my plans, I have not actually signed up for anything, so if things go wrong I can adjust my commitments. 

Today's Run

After that problem with the fanny pack I knew that I needed to find a better hydration solution. Yesterday I was at a running store and looked at some of the belts for carrying water bottles, and then at some of the backpack options. And then later went to Big 5, and found a decent backpack. But I figured the smart thing is to wear the backpack for a couple of runs first, so I took it out today as a test run. It went very well, I barely noticed that it was there by the end of the run, which is the ideal. Now that was only 45 minutes, not 2 plus hours, but I think it is a viable solution for now. 

And running today, after the shortened run yesterday was a bit of a morale booster. To complete a solid 4 mile run the day after running 8 miles shows me how strong my legs really are. Which helps counteract some of the doubts that were creeping up after yesterdays run.

I just love that look and response #Running

Dear James, Daniel and Emily

Today's Run

Back to the intervals, ouch, so yeah my legs hurt a little. They will hurt more tomorrow when I do a back to back. I am changing up my schedule because we are going camping this weekend. Don't want to skip my runs and also don't really want to put up with the hassle of trying to find a route on the fly. So I will have a couple of back to back days (although I might skip Tuesday after doing my long run on Monday.)

Anyway, I was talking to someone the other day and they asked, 'so how often do you run?'

And when I said 4 days a week, her eyes kind of opened up wider, and when I mentioned I was training for a marathon she was really impressed. You know that just never gets old. The reaction when you mention how much you run, or how long you ran that day or that week, it's just great. One of the many side benefits of doing all this work.

Another week, another PR distance record #Running

Dear James, Daniel and Emily

Sunday's Run

That's right, broke past the Half marathon distance for the first time! And even better, none of the knee pain that has bothered my 2 half marathons. I am getting stronger! 

This one felt really good (despite the need for a rest stop about halfway through, glad for public restrooms.) I took the same route I did 2 weeks ago, except just added to the end, and I was just about dead right on my mileage estimate.

The only negative was my children calling me 3 times to find out when I was going to be home so they could turn on the computer. Which means I have to do 2 things: stress to only call if it really important, and get an earlier start on the long runs.

Also that was a high for weekly mileage as well, blowing past the previous high by a mile. The miles are really building up lately. That is 5 weeks now of 20+ miles, and I am threatening to exceed 30 miles in a week. But not this week, at least technically, because I am moving my long run from Sunday to Monday because we will be on a family camp out with the Scouts.

Today's Run

I was a little unsure how this one would go. One of my calves was bothering me yesterday, and when I first got up, but it eased up and loosened up. Enough that I was able to cruise to a real good training pace. Yet another sign that I am really getting stronger. 

Also, glad that the weather has finally reached a point where I can settle into just shorts on a regular basis and forego the long sweats, which is always nice. 

Kinda rocked that tempo run today! And an Anniversary thanks for my wife. #Running

Dear James, Daniel and Emily

Today's Run

I was a little concerned about how I would do on this run, considering how my legs felt Tuesday. Plus, in the kind of masochism that runners seem to develop, I altered my route to include a few more hills at the beginning.

But I rocked it! I could have easily managed a sub 60 minute 10K had my workout called for that distance. It felt really good to do that, to run that well for that long.

My eating habits have kind of degenerated the last couple of weeks, no excuses, I could have done a better job of fighting through the disruptions in my life, but I didn't. Again, that's on me, I need to get a little tougher mentally on that. 

But so long as I am running that well I just can't get that down on myself, because in the end that is my primary goal: to be the best runner I can be.

On a side note I want to take a moment to wish my wife Happy Anniversary! Without her support and inspiration a lot of this wouldn't be happening. So thank you Kim for all you do and for all of your support!

All those miles give and they take #Running

Dear James, Daniel and Emily

Sunday's Run

I couldn't have reached this point, where I ran 13 miles (well mostly ran, there was some walking) without pain during, and then still had the energy to go on a 4 mile hike later on that day without having done all the training I have done. This is really the point of running all of these training runs. You run them to build.

All that hard work, the hills, the snow, the rain, the falls, the bruises all give me the strength to do runs like that. That is the longest training run I have ever had, and basically tied my 2 longest runs, actual Half marathon races. And, unlike my races, I was able to complete this without any of the knee pain that I encountered during my races. That is what the training has given me: the strength and wind to keep running longer distances.

Today's Run

Of course today's run was an example of what all those miles can take away: 2 days after that long run and then hike my legs were definitely not happy with the idea of running again. But I know that this is part of the building process. In order to gain sometimes I have to absorb some losses like this, runs where it is a real effort just to keep moving and keep putting one foot in front of the other.

Pushed myself today & it felt great #Running

Dear James, Daniel and Emily,

I normally don't post on the weekend, but today's run was just great & I had to share. First, the route, this was a new route. With a chunk of it running through the middle of town along a wonderful trail called Middle Shooks Run. This was a fun route, seeing a part of town that often goes unexplored. 

Second, the mileage. Last week I was happy to do 10 running miles. But today I was able to push it out to 12+ miles, and went over a half marathon if you included the walking! And it all felt natural and organic, not pushing it too far. 

Third, the weather was just perfect. Not too warm, not too chilly. All I needed was shorts and a long sleeve shirt, no jacket or long pants needed. 

It all added up to a great run and really complimented what has been a great weekend. 

Another good training run, and thoughts on living with diverticular disease #running

Dear James, Daniel and Emily

Today's Run

Felt really good for a speed workout. Pressing a little more on these weekday workouts is really starting to payoff. Glad I made that change. And like I said the other day I am feeling more confident about my ability to complete the marathon in 3-4 months.

Diet & living with Diverticular disease

Well it has been mostly good for the last couple of weeks. I've gradually gotten better at meeting my calorie goals since the blockage issues a couple of weeks ago. And I have settled back into my required high fiber diet.

Which is the biggest thing about living with Diverticular disease. Gotta have that fiber! And not eat too big of meals. And I had let the fiber slide some, slipping into a bad habit of eating sweets that had no real good content.

My diet is a mix of things: I need that fiber (which does meet the Skinny Rules diet as well.) And I try to mix in some variety in my breakfasts, making sure I get in the extra protein on my running days. But I also consume higher and higher calories on my running days as my miles increase. Which is an almost unconscious thing that I really need to resist if at all possible.

It really is all the same thing really. The only difference is that I need to be sure that when I eat things like toast or a bagel before a run that I try to stick to the whole wheat and whole grain options.

Starting to really feel & see the benefits of all those miles #Running

Dear James, Daniel and Emily

Sunday's Run

11.6 miles, to be honest only ran the first 10, and then walked home after that. But if I had to I could probably have ran out that last piece if the trail stayed flat. I felt really good about this one. Not just the distance, but also the route. I took a bit of a risk and ventured out a lot farther than I normally have. And it was well worth it, if only for the feeling that once I reached a certain part, I had to just keep on going in order to complete the run, sometimes giving yourself no choice is helpful.

Anyway, this run also gave the me the confidence that I am on the right path and target for my goal. Because I figure I should be doing a minimum 13 mile training run on Memorial Day weekend. And since my goal Marathon is Labor Day than I am pretty much right on pace for meeting that goal.

Today's Run

I had a realization last week. That maybe I need to start pushing it a little more on my Tuesday runs. That my Thursday runs are speed/tempo runs. And Saturday is a restful 3 miles, since I don't want to kill my ability to make that long Sunday run. So Tuesday has to be a little harder workout.

Today I consciously tried to push it a little more. And I did well. One nice thing is that with school ending I will have a little more flexibility on my timing, as I won't have to wrangle kids to school. Which is good since these weekday runs are starting to get longer.

Pouring rain, rising creeks, not enough to stop my run this morning #Running

Dear James, Daniel and Emily

Today's Run

I got soaked more less head to toe, all the way to the skin. But after running a race with a stomach problem a little rain wasn't about to keep me from running. In fact it was kind of fun. Having to avoid at least the deeper, bigger puddles kept me on my toes.

And I rocked the tempo run if I do say so myself! I don't know what it is about these lately, I struggle a little on the shorter easier run, but I can crush the longer tempo runs. Maybe it is my route, I do intentionally pick the flattest, slightly downhill route for these runs. Either way, I feel pretty damn good about myself and where I stand on my training program.

I have been having fun tinkering with the maps, planning out routes for when my long runs start to get really serious. And I am starting to look forward to doing these routes, it should be fun!

Because nothing beats that feeling of accomplishment I get when I finish a good run! It's just great!

(I was going to write about living with Diverticulosis today, but I decided to put that off for another day, something to look forward to.)

I wasn't going to let some intestinal problem keep from running that race again #Running

Dear James, Daniel and Emily

First, some background. 2 years ago I had signed up for the Colorado Springs Grand Prix running series. I was really looking forward to it. Then the week before the second race in the series, the Take 5 in the Garden, I was hit with the worst intestinal blockage of my life. This is the worst side effect of my Diverticulosis  Occasionally something will get stuck and that can cause anything from minor discomfort to intense pain (and if I am not careful than potentially worse.) Well that time I was in the hospital for 4 nights, and wasn't released until the day of the race. And needless to say, after eating nothing solid for 5 days I was in no condition to run the race.

Last year I didn't sign up for the full series as we already had some conflicting vacation plans. No big deal.

Fast forward to last Thursday night. When a fever hit, and then I spent the night barely sleeping and feeling multiple muscle cramps. By Friday morning I was exhausted, and not really sure what sickness had hit me, so I stayed home and rested. After a while it became clear I had another blockage, not on the level of the one from 2 years ago, but still annoying. So I kept myself hydrated, ate very light and pushed lots of fiber.

By Saturday morning I felt good enough to run. And dammit there was no way I was going to miss the race again! I got up, ate a light granola bar, and went to the race. This is a really tough race, it is very hilly. I was basically okay with the first big climb, but about halfway through the first long downhill the pain started. And it was with me off and on the rest of the race. It wasn't terrible, but it was enough to slow me down (which was a feat considering how slow I normally run .) But I finished the race, and with a respectable time of under 53 minutes and a 10:41 mile pace. 

And eventually the blockage worked itself later that day on Saturday. Which is what it normally does if I am careful. Which meant that I was ready to do my weekly long slow run:

Sunday's Run

Not my best effort by a long shot I will admit. But my legs were shot by the time I hit 7 miles. I did as best I could but they just couldn't get moving any more. Which is okay, because in the long run I still broke 20 miles for the week. And I am sure my legs were still feeling it from the race the day before. But I am sticking to my schedule.

Today's Run

Legs were still a little slow and dead today. Guess I need to be careful about how much I push at the moment. Stick to the training program and not get carried away.

I will get into diet issues and dealing with the Diverticulosis another day. For now, I will just say that it is one of the reasons I need to run, even when it tries to keep me from doing so. And sometimes you just need to suck it up and run through the pain.