Bachelor Party Cont...

What are the three ideal components of a perfect bachelor party? Swim, bike and run of course! Or, in Bryce's case... run, bike and run some more (i.e. duathlon). The triathlon/duathlon at Maumee Bay made for a perfect getaway for Bryce as he prepares for his departure from bachelordom. After a low key evening of cooking out and sitting by the campfire enjoying some amazing chocolate cake from Boston Market (thanks Albert), we woke up early on Sunday morning for the days events. Bryce was registered for the international distance duathlon, while Tim, Kurt and I had signed up for the international distance triathlon. The duathlon started first and we were able to watch Bryce take off. I was well into my swim by the time he entered T1 and just starting my run when he finished but came to find out that he rocked the course in 2:08:03. Good enough for 1st in his age group and 3rd overall! Congratulations Bryce!

Bachelor Party

The morning of my wedding, nearly 2 years ago, Bryce and I ran 20 miles together. I remember the final 3 miles being at sub-7-minute pace. I mean we were really rockin'. Bryce has often joked about how high I set the bar for him when it came his time to be married. Well, his time is here and he's got a plan that rivals my 20-miler... and then some.

To be continued...

2007 Cleveland Marathon Recap

Race morning came early for me as the dogs began their routine prance around the foyer at 3:45 (I knew I should have let them out one last time before I went to bed). Oh well, I was planning to get up at 4:20 anyway. Showered, ate a couple mini-whole wheat bagels with jelly, drank a glass of milk and sipped on a VitaminWater before leaving the house at 5:45. I followed the crowd off the E. 9th Street exit and made my way as close to St. Clair as possible. Somehow I found a spot on the street right next to a huge row of port-o-potty's and approximately 50 feet from St. Clair (race start and finish). It was much warmer than I had expected although a light rain was masking the true conditions about 30 minutes prior to the start. I entered into the street and weaved my way to the front of the pack. Still had about 10 minutes left at this point so I continued to sip on my VitaminWater and did a few strides down the street and back. It wasn't long before the race directors were yelling for everyone to take their places. During the National Anthem, a commuter plane from Hopkins flew overhead and several of us joked about that being our flyover! Hey, we're from Cleveland and are used to getting boned! We'll take what we can get! A few nervous moments later and we were off.

I hit the start mat in only 2 seconds and was pacing with a guy who I know is a consisent 2:54 marathoner. I made certain to stay behind him because I went out ahead of him 2 years ago in Columbus and paid the price later. The first 1/2 mile was exciting with the crowd on St. Clair and the large pack of runners at the front (mile 1 - 6:16). Unlike Boston, the crowd thinned out after the first mile but that was OK since we were heading east on the shoreway by mile 2 (6:37). There's a nice little bump during mile 2 that we would encounter again at mile 24. Miles 3-6 were relatively uneventful as we headed over the hills (i.e. bridges), out of the downtown section of the course and into the quiet of Edgewater St. in Lakewood. Gorgeous homes line the street and some faithful occupants were out at this early hour to take in the spectacle. I always try my best to acknowledge their presence but I'm afraid my facial expression, no matter how hard I try, remains solemn and focused. Oh well. I was looking forward to getting to W. 117th St. as I knew my family and friends would be waiting patiently for me. Also, the first Team in Training Scream Team is stationed there. Mile 3 - 6:37, Mile 4 - 6:02 (short?), Mile 5 - 6:44 (long?), Mile 6 - 6:18.

I took down my first gel at mile 5 and would alternate Powerade and water from one water stop to the next (as always, sports drink diluted 50% with water). The next few miles were the most fun for me as I fed off runners still heading west on the shoreway. I believe there were 140+ Team In Training marathoners and I must have crossed paths with 1/2 of them at this point. We exchanged a fist pump, a thumbs up, or my favorite, a peace sign! I wasn't thinking much about my pace at this point so I was happy to see that miles 7-9 were fairly consistent (a little fast perhaps), 6:25, 6:20 and 6:37, respectively.

Mile 10... this is about the point you realize that this is no ordinary run. I've done countless runs at or faster than my marathon pace but rarely do they exceed 10-miles. Legs start to ache slightly, arms begin to feel a little heavy, etc. Plus, I've separated myself from most of the pack by this point and am running alone. The faster half-marathoners/marathoners are well ahead of me and those pacing for an even sub-3 are still a few minutes back. I zoom through Ohio City, past St. Ignatious and am on a collision course with Jacob's Field. Miles 10-12, 6:36, 6:41 and 6:34.

As I approach the halfway point, I wonder if I can hold this pace. It still seems so easy and heck, what's another 13.1 miles?!? I know better though. I've done this once or twice before and know what happens after 20 miles. Once again, I accepted that in order to clock another sub-3, I would really have to work for it in the end. Another strange thing happens at this point... I realize the marathon I've been waiting months for is half over! It's the same kinda feeling you get halfway through your senior year in high school. Anyway, miles 13-16 went very smooth, 6:32, 6:40, 6:41 and 6:34.

Just past the 16-mile mark is the art museum. This is where a bunch of us went to cheer for runners last year and is also where I jumped in with Bridget and helped her through the final 10 miles. Teresa and our nephew Michael were waiting there for me this year. I was so stoked to see them! In general, I'm not much of a talker but after 1 hour and 40 minutes without muttering a word, I was happy to stop for a few seconds to say Hi and let her know how I was doing. So far, so good I thought as I continued on past the Botanical Gardens, Cleveland Institute of Music, Western Reserve Historical Society and the Museum of Natural History. There was a noticeable downhill at this point and I thought to hold back my pace a little. Also, I knew I had the clock on my side and could afford a couple slower miles with the hope of salvaging a little energy for the final 5-6 miles. Mile 17, 6:51. Mile 18, 6:59. This is the first time I've ever used this type of "save now, spend later" strategy this late in a marathon. Hmmm, don't they say not to try anything "new" on race day?

The easy part was long past and all I could hope for at this point was low winds as I turned onto North Marginal heading west back towards downtown. My aforementioned strategy backfired on me as I was unable to get back to my planned marathon pace by mile 20. Mile 19, 7:19. Mile 20, 7:16. Luckily for me, help showed up at mile 20.5 in the form of a fresh-legged 27 year old (AKA Bryce). I told him how the last few miles had gone and how I was feeling. Even though my splits were slowing, I felt good. After all, I had just passed (for good) a couple guys I had been yo-yo'ing with on MLK Blvd and ran strong past another guy who had taken to walking due to cramps. Mile 21, 7:10. Mile 22, 7:09. Bryce was encouraging me to lengthen my strides and would was helping me focus on short term goals like, "we're going to make this mile a good one" or "let's run hard to that building up there". It's amazing how far 4 miles can seem at this point.

Mile 23 was a blast as we neared the Rock'n'Roll Hall of Fame. Annie, Bryce's fiance, was out on the course as a coach for the Cleveland Team In Training group. She jumped in with us for 1/4-mile or so. Running with Bryce and Annie on my side was really special. I also managed to pick Lou out of the crowd at this point. Lou is such an inspiration to me for many reasons and as I slapped his hand on the way past, I felt as if some of his positive energy rubbed off on me. Mile 23, 7:03.

You'd be hard pressed to find one person who enjoys mile 24 of this course. Although it passes by the Science Center and Cleveland Browns Stadium, it ends with a tough climb up W. 3rd St. This is the same "bump" we encountered during mile 2 at which time it seemed like nothing. I labored pretty hard to the top, which seemed to take forever, and was able to resume my pre-hill pace by the 24-mile mark. Mile 24, 7:34.

With only 2 miles to go, and not having broke down completely, I was confident that I would once again break 3-hours. A couple of strong miles and I would finish in 2:56 something. Bryce was still with me and was doing his best to keep me focused and running strong. Small surges here and there was about all I had left but it was enough to keep my legs from locking up. Mile 25, 7:23.

Bryce peeled off E. 6th St. and left me to tackle the long stretch down Lakeside Ave. before turning back towards the finish line on St. Clair. Lakeside Ave was lined with cones on the right side of the street keeping runners on course. They were effective in that sense, but looking ahead, it seemed as though the cones went on forever! I was really struggling at this point but kept reminding myself of the scene at the finish line and that in a few short minutes I would be there to take it all in. I saw one my my Alaska Team In Training buddies just before the final turn onto St. Clair. The sun was peaking through the clouds at this point and I could almost see the finish line.

It was now time for the "Great Deception"! That is, running the last quarter mile strong and with a big smile on my face, thereby fooling the spectators into believing the previous 26 miles were a piece of cake. All the while, I was thinking of what I would do as I crossed the finish line. A little air guitar action would be fun, but my future children would never forgive me. Brushin' the dirt off my shoulders is a can't miss, but only to the hip-hop savvy. Struggling to muster a final kick or a smile (not even a tooth), I somehow managed to throw up my left hand with the old index finger shooting towards the sky. Then, I stopped!

2:57:54 was the official time, which I am thrilled with. Much better than my previous PR of 2:59:38 in which getting in under 3-hours wasn't a lock until the last tenth of a mile. Before getting my medal or having my chip removed, I walked over to where my Dad and brother were standing to talk with them. The father of one of my childhood friends heard my name announced as I crossed the finish line and came over to say hello. His daughter (my friend's kid sister) was running her first marathon. I believe Steve and Bridget were there to congratulate me as well but I'm not certain as the immediate 4-5 minutes following the run are a little fuzzy. I finally made my way over to receive my medal, etc. I took my time getting out of the 'runners only' area being sure to grab Twinkies, Iced tea, bananas, etc.

Teresa was on the left side of the final stretch and had to make her way through the crowd to find me. I imagined the scene from Rocky where he wins the fight and immediately begins to fight through the crowd yelling for Adrian! Teresa is my Adrian, minus the dorky glasses and day-job at a pet store (although she works with some animals). A big hug and kiss from her topped the race off and made it complete. We then went to brunch at Johnny Mango's in Ohio City and took our nephew to the Indians vs. Reds game in the afternoon, after which, he got to go down to the field and run the bases.

Things of note:

- I didn't have to use BodyGlide. I got away with wearing lightweight compression shorts under my running shorts and a lightweight longsleeve UnderArmour compression top.

- Gels every 5 miles seemed to work, although I may attempt to take them once every 4 miles after the first 10 miles.

- My lightweight Brooks Racer ST's served their purpose with no problems. I'm fortunate to be able to wear such light shoes for the longer distances.

- There's nothing like wearing the purple Team In Training jersey! I got support left and right throughout the course and felt inspired every time I looked down at it.

- It's almost impossible to ignore the discomfort at the end of a marathon. Even at the end when you know it will be over in seconds.

- I rather enjoyed the "new" course and will run it again in the future.

- Qualified for Boston by 13 minutes, but may not be able to go in 2008. 2009 is a definite although I may have to use the time in my fall marathon to enter.

2:57:52

Nearly two minutes faster than my previous PR last fall in Columbus! At this rate I'll set the world marathon record in about 25 years! My heart, head, body and soul are filled with content at this moment after having yet another fabulous marathon experience. Let's just say I'm an incredibly blessed individual. I've spoke of "moments" before and here are my top ten eleven from today (in chronological order)...

1. Kissing Teresa goodbye as she wished me good luck before leaving the house
2. Running into Elizabeth and Janet before the race start and sharing in our excitement
3. Seeing for the first time all of my family and friends who came out to support me at mile marker 6
4. Running eastbound on the shoreway opposite the runners still heading westbound and literally receiving hundreds of "GO TEAM" cheers
5. Noticing Athena and Bryce rushing to the corner near mile 10 to catch me just in the nick of time
6. Seeing Teresa and our nephew Michael by the art museum and stopping for a kiss
7. High fiving a small pack of Team In Training supporters near mile 17 and overhearing one of them say "he's not even out of breath!"
8. Meeting up with Bryce at mile 20.5 and having him pace me through mile 25
9. Running with both Bryce and his fiance Annie (a Cleveland TNT Coach) for a few minutes near mile 23
10. Seeing and pulling some positive vibes from Lou at mile 23
11. Hearing my name announced as the first Team In Training finisher and crossing the finish line in under 3 hours

So Tired, Tired of Waiting...

Tired of waiting for... where do I start?!? It's Tuesday and although work has been terribly boring of late (all day meetings and what not), the week is passing along at an acceptable pace. I don't want it to go too fast because I am really enjoying my taper but I also don't want it to drag because I'm super excited about the marathon on Sunday! Shall I start listing the reasons? For starters, it's the Cleveland Marathon for goodness sakes! We're talking home turf people! Lambeau Field in December! Psychologically, I feel as if I own the course, which hopefully will translate to a physical domination of the familiar terrain. My legs are relaxed. My mind is strong. Now if only I can get my heart to stay in my chest!

Huron Lighthouse Half-Marathon

Saturday - What was supposed to be a warm and sunny morning ended up being cool and overcast! Running on a sunny day goes a long way in lifting your spirits but can also beat you down after a while... especially if you're racing, so I was happy with the weather. My parents and I arrived at Huron High School's football stadium about 35 minutes early, which allowed me plenty of time to grab my race packet, head back to my car and loosen up a little before the 8:30 start. My Dad was curious as to how I was going to approach this race compared to how I approach a marathon. I didn't have a good answer, to be honest. I told him I would run faster than my planned marathon pace - which is easy to calculate based on whatever time I set as a goal (keep in mind, I like to run even splits) - but slower than 5K or 10K pace. Let's think... divide by two, carry the 1, yeah... my half-marathon pace should be right around 6:15/mile. Fast forward past some inaudible race instruction and a pre-race prayer and we were off and running.

I started off at a comfortable pace as four others shot out considerably faster. By the 3/4 mile mark, one of the four had a shoelace issue and had to pull off to the side. The other three were pacing off of each other at what seemed to be a 6:00/mile pace. Mile 1 - 6:13 and I was already in no-mans land feeling a little tight and not entirely relaxed. Mile 2 - 6:15 and watching up ahead as one of the three leaders was falling behind. Miles 3-4 averaged out at 6:18 and I was almost caught up with the third place runner. I passed him during mile 5, which was either short or downhill, 5:52. My parents drove by a couple times at this point and even pulled off the side of the road to snap a few photos. I started to feel really strong and had a solid sixth and seventh mile, 6:12 and 6:07. Overtook second place by mile 8 but was too far back (or so it seemed) to make an effort to chase down the leader. One of my friends who has won many races and competed at somewhat of an elite level told me never to stop running hard because you never know the condition of the runners in front of you. Mile 10 - 6:13. Mile 11, 6:12, took us onto a dirt trail heading directly back to the stadium. Mile 12 - 6:13. I made an attempt to run a fast 13th mile and did OK, 6:10, but was starting to lose steam. I did well to listen to my friends advice because the leader was just finishing as I hit the track for the last 1/4-mile. Official finish time, 1:21:13 (6:12/mile), which is a personal best for me in the half-marathon.

Sunday - Hit the road at 6AM for 4 miles before meeting up with Cathy at 6:30 to run the last 16 miles of my final 20-miler before Cleveland. Again, it was a little on the chilly side but there wasn't a cloud in the sky. I had warmed up by 3 miles and ran comfortably throughout. I remember running one other "effortless" 20-miler before Boston '06 but they don't come along very often.

It's officially taper time!!

Take Two

The 1/2-marathon that was postponed 3 weeks ago has been rescheduled for tomorrow morning. I'm going to hit it hard because this weekend is essentially the end of my marathon training followed by a 2 week taper/rest period before Cleveland. I can't believe how fast time has passed. It seems like yesterday I was obsessing on this blog about the potential of peaking too early or burning out. Three days ago I ran my final set of Yasso 800's, which went very well. 8x800 m, all done at 2:48 or less (2:30 rest intervals). If the conditions on May 20 are good, I may shoot to run in the low to mid 2:50's and see what happens. I feel I've trained very hard and consistent since mid-February and I may as well shoot for the stars on race day. I'm flirting with the idea of carrying my ipod with me in case I need a kick in the rear at the end. A small dose of White Zombie's "Welcome to Planet Mother Fu#*er" or Korn's "Divine" would do it.

So Much to Say

I've got a million things to post but can't seem to think of the proper way to write it all out. Soon enough! Have been a little lax with the training of late but managed to get in a good tempo, a fast pace run and a 14 mile LSD in the last week. I've got my last set of 800 meter repeats tomorrow (8x800). Flying Pig is this weekend. Stay relaxed this week Liz! The week up to and including the marathon is a truly special time! Enjoy!

The Longest Yet

I was mad stressing about how I was going to get my long run in this weekend with everything else I had planned. The answer was to simply get my butt up early on Saturday and run a monster loop passing through Avon, Westlake, Bay Village and Avon Lake. GMaps Pedometer calculated the total distance to be 22.5 miles, which I was happy with. The first 5 miles passed by some of the most gorgeous houses on the west side of Cleveland. Shortly after, I passed by two youth soccer games and a goal was scored on each field as I passed by! Seven miles were on Lake Road, offering up more stunning houses and a view of the lake from time to time. The water was so still this morning that all I could think of was heading home to get my wetsuit and jumping in for a swim. I shed my arm warmers with 3 miles to go because it was really starting to heat up. I could start to feel a slight burn in my legs and tightness in my hamstrings at mile 21. It was at this point that I picked up the pace all the way to the finish. 2:43:49 was my total time (7:17/mile). Along the way I took down two PowerGels and 24 ounces of VitaminWater, which is comprable to Gatorade (a little tastier I might add). My friend Frank brought me 3 cases of the VitaminWater to trial with my TNT group. I figured I'd try it first before offering it to them. On a scale from 1-10, I'd give todays run a 9 (some company would have made it a 10!). It was one of those runs that makes it all worthwhile!

Proud of my Boston Peeps!

I had a blast on Monday tracking my friends who ran in the Boston Marathon. Although I was planted at a desk hundreds of miles away, their strategies were obvious based on 5K splits. What seemed to work best was taking advantage of the downhill start and purposefully running a fast first half and slowing down by nearly a minute per mile for the second half. Pretty bold strategy to say the least but it paid off (said runner finished in 2:50:49!).

My training for Cleveland is going well. I haven't missed a scheduled run in nearly 4 weeks, which is a good sign because usually I'd have started slacking a little at this point of marathon prep. With less than 5 weeks to go, I shouldn't have a problem holding on. Recent run of note was on Saturday, 6 miles at planned marathon pace (37:53, 6:19 pace).

Congratulations all you Boston heroes! I was very proud on Monday and made a point to tell everyone I knew how well you did!

POSTPONED!!

"The Huron Chamber of Commerce and the race committee are very sorry to inform you that due to the inclement weather predicted for Saturday and the deteriorating course conditions we’ve had for more than a week, we find it necessary to postpone the 9th annual Huron Lighthouse Half Marathon and 5K Race."

Let's just move the race to Milwaukee and get it over with : ) The weather for Monday's Boston Marathon is forecast to be cold, rainy and windy! It'll be an interesting race and I wish everyone luck, especially Lou and Dan. Make the best of it fella's!

Modified 3-2-1 yesterday:

Mile 1 - 7:13
Mile 2 - 6:58
Mile 3 - 5:55
Mile 4 - 5:45
Mile 5 - 7:54
Mile 6 - 5:32
Mile 6.5 - 4:10
Mile 7 - 2:40

Weight training and spin class this morning. Found it hard to get into the spinning not having run as a warmup.

The Results Are In

I just received the results of a recent physical and learned that I have a heart condition called sinus bradycardia, a heart rhythm that originates from the sinus node and has a rate of under 60 bpm (mine was 46 bpm). This can be the result of many things including medications, some forms of heart block and good physical fitness! Cool, huh? I originally started running to lower my cholesterol - which is now a perfectly normal 166 - and I've since managed to lower my resting heartrate to an alarming level! I wonder how many other marathon runners / endurance athletes have this "problem". Remember when G-Dub had a fainting incident after choking on a pretzel a few years ago? That was a result of sinus bradycardia, which he has. His coughing stimulated a nerve that slowed his already slow heart rate enough to lose consciousness briefly.

Anyway, did a quick 5 this morning (33:40) and 35 minutes of strength training. Tempo tomorrow and then a day of rest before the 1/2-marathon on Saturday. My Mom is going to come with me and act as my cheering section and official race photographer!

Don't Think About It

God knows I enjoy running. Not only do I enjoy running, but I enjoy the kind of running designed to knock you on your ass. Normally I don't have trouble getting myself prepared for these types of runs but it can get a little tricky at 5AM in the middle of a work-week. I reluctantly woke up after a couple of snoozes and managed to will myself out the door and into my car, all the while repeating to myself, "Don't think about it! Don't think about it! Just go!". I went... knocked off 7x800 meters and finished with some strength training. It's good to be done for today!

Stats: 1 - 2:47, 2 - 2:45, 3 - 2:44, 4 - 2:44, 5 - 2:43, 6 - 2:47, 7 - 2:45

April "Snow" Showers

I ran outside four times in the past week. Unfortunately, I was plodding through the snow three of the four days. Ohio weather... gotta love it. I had a fairly high-mileage weekend, running 16 with my Team In Training group on Saturday morning and 20 on Sunday with Cathy and Dan. On Sunday I went out early to do 8 before meeting up with the two of them for the final 12. It snowed quite a bit throughout each of my weekend runs but it wasn't all that cold. I'm resting today since my schedule this week is pretty intense and I've decided to cap it off by racing a 1/2-Marathon in Huron on Saturday morning. My goal is to run under 1:23, which would be about 6:20 pace. Weather shouldn't hold me back any as it is currently snow free in Huron and temps are supposed to be in the upper 40's on Saturday. Should be perfect!

Weekend Update

Saturday called for a 9-mile run at planned marathon pace, which for me will be anywhere between 6:35 and 6:40. This is a pretty natural pace for me at this point, which is great! It was 50+ degrees outside but I opted to stay indoors so I could get some weight training in afterwards. Total run time, 59:23 (6:36/mile).

Sunday was LSD time (19 miles). I started off at about 6AM (in the rain) and did 3 before meeting up with Cathy for the final 16. LSD's are typically pretty uneventful but the rain and a rare sighting of the famed albino deer made for an interesting run. For the first time in a very long time, we actually stopped on occasion to enjoy the sights and sounds (and smells) of the metroparks. I plan on doing more of that this summer!

After the rain cleared, it turned out to be a beautiful day and I was able to take Smoosh and Kootie to the dog park after Teresa left for work. Smoosh is a big baby and tends to shy away from other dogs but Kootie is very curious and seems to really enjoy himself. There was another black pug there named Smudge : )

Our albino looks similar to this one, except less brown spots

p = m v

Imagine a large semi-truck rolling down the highway at 100 mph (that's a lot of momentum!). Now imagine it passing some of the most beautiful scenic overlooks, tempting the driver to slow down and break that momentum. That was me this morning as I roared through my door after a killer workout and was greeted by my 2 adorable puppies, a hot shower and my beautiful wife as she slept peacefully in bed. My momentum was shot and I wanted nothing more than to spend the day at home like a slug : ) Good thing my workout was behind me.

I did a modified 3-2-1 workout instead of a typical tempo (I'm getting bored with those!). Having only 45-minutes, I went with a 2-1-0.5 workout for a total of 7 miles (see below)

Mile 1 - 7:01
Mile 2 - 6:48
Mile 3 - 5:59
Mile 4 - 5:58
Mile 5 - 7:53
Mile 6 - 5:38
Mile 6.5 - 4:02
Mile 7.0 - 2:42
Total Time- 46:03
Avgerage Pace - 6:35

Had just enough time to re-fill my water bottle and head into spin class. Wednesday's class was all about speed so today was to be about resistance. Susanna (if you're reading this), Green Day's "Wake Me Up When September Ends", "Holiday" and Queen's "I Want to Break Free" stood out this morning as good songs.

One of the regular spinners stumbled upon my blog through a google search. How crazy is that? Hi Nancy if you're reading this! It was nice to meet you this morning. I'm envious of your committment to spinning. It makes me want to work harder and go more often!

It's A Dog's Life

On my way out the door this morning, I asked my dog Kootie (that's him on the left) if he would like to go in my place to run hills. I gave him explicit instructions as to how many reps to do and at what pace to do them at. He yawned, rolled to his side and fell back asleep : ) Oh well. I was just in no mood to do hills today but I sweated out 6 of them, on the treadmill no less, with the steepest incline at 9.5%. The only thing I did different from last time was shorten the climb to 0.25 miles. I kept the recovery to 0.4 miles, which seemed too short given the way I was feeling. I did some light work on my hamstrings and quadriceps afterwards and was able to look down at the pool in between reps and take note of a couple guys who appeared to be strong swimmers. I plan on taking the plunge again tomorrow but am not sure whether to go before or after my scheduled 4 mile run. I've had trouble with leg cramps when swimming after a run, so maybe it makes sense to swim first. Any thoughts?

Artwork: 10-minute sketch of Kootie I did last night

Ideal Weather

Weather conditions for our group run on Sunday were near ideal. It was perhaps 4-5 degrees too cold to call it perfect running weather but no one was complaining. There was such a sharp, but welcome contrast to some of the group runs we've endured up to this point. Fourteen miles was the scheduled distance so we were to run from the marina (Rocky River Reservation) down to the "tree line" just past Mastick Woods...and back. I had set up a water table at 3.5 miles and Team Coordinator Tracy headed out to the Cottonwood Picnic Area, which is just shy of the turnaround, to provide a second stop for water and gels. The group was relatively small, but a good group nonetheless. With so few, I always wonder if I'm seeing a representative sample of the entire group or if those that show up to group runs are a little ahead of the rest. Anyway, we ended up going a little farther than planned but no one seemed to mind since it was such a gorgeous morning. I spent miles 3.5-7 catching up with the rest of the group after having run alongside some of the half-marathoners who were only doing 6 miles. This gave me an opportunity to run at tempo pace, which was kinda nice since I had to skip my scheduled Saturday run because of work (blah!!).

This is why we like running! Look at that backdrop!

Something Unusual

Something very unusual happened this morning. I actually got in the pool for the first time in 6 months! I found that swimming is kinda like riding a bicycle... once you learn, you never forget. Except in my case, the bicycle is one of those ancient high wheel types that are inefficient as heck. I had fun though and was really impressed with the pool and the room it's in. one half of the indoor track passes by the pool with 5-6 large windows looking down on it so I shouldn't have been surprised with the wide open feel in the room. The pool itself was a cozy 84°F. I stretched for a few minutes before jumping in and started off with some easy backstroking to get the blood flowing. I then went right into laps but made a point not to count. For now, I don't want to structure my swims at all. I'll do what feels productive in whatever amount of time I've got available (30-minutes this morning). Had just enough time to get showered and changed before heading into a 45-minute spin class. Hey, I guess that counts as a brick!

Speedwork, Gettin' Tough

6x800 meters this AM. I ran them faster than when I last did 800's and kept to my 2:50 rest intervals in order to make the most of the workout. I started off fast as always simply because I don't want to start off slow. My problem is that I never adjust. Oh well. I'm pretty good at listening to my body and would bring it down a notch if needed. My goal has been to work up to 8x800, leaving every 5:40, consistently running 2:50's (or better). So far so good.

1 - 2:46, 2 - 2:44, 3 - 2:43, 4 - 2:45, 5 - 2:43, 6 - 2:46

I hope these workouts pay off because half the people at the gym think I'm nuts. Seriously. I can see it in their faces when they look at me.

Weekend Summary

I managed to get my weekend runs done so early in the day that by 3PM or so I was feeling the need to do something else... almost as if I never went out in the morning. Yesterday was especially strange given that I had knocked out 18-miles by 9AM. I felt great during the run with the exception of my shoulders, which hurt because I did some light bench pressing on Saturday after completing my 8-mile pace run, which was in the books by 8AM. I'm still not a morning person, but I'm starting to feel like a morning runner. Baby steps, I guess.

Substituted my planned 3 mile recovery run with a 45-minute spin class this morning.

Cardio Vision

This morning called for hills and since I've become such an indoor snob, I figured the best way to get 'em done was on a treadmill. Some of the treadmills at EMH have 12" TV's mounted on them, called Cardio Vision (or something like that). I plugged my headphones into a jack near the main controls, surveyed the full lineup of local cable channels and tuned into the 5AM Sportscenter on ESPN. After a mile warmup I ramped up the elevation to 7% and kept the speed constant at 8.5 (7:06 min/mile) for 0.3 miles. Took 0.4 miles to recover and repeated the process 4 more times, each time bumping the elevation up by 0.5% and ending with a 9% grade hill. I don't especially like hills on a race course but I'm a big fan of training on them. Felt pretty wiped out at the end and had to ease into my planned strength training. I'm thinking next week I'll work in some pool time.

Pi Day - 3.14

Today is Pi Day in the world of geekdom, which includes me since I know enough about pi to appreciate why today is special. I remember memorizing the first 10-12 digits of pi while in college, which was far more than I will ever need to know. I think I did it because I heard the earths circumference (equator) could be calculated to within a few millimeters by using it's known diameter and 10 decimal places of pi. To me that seemed pretty cool at the time. I still get a kick out of stuff like that, to be honest. Coincidentally, we're having pie brought in for a work meeting (informally called pie meetings)

Anyway, my run this morning went well. I should have run at 7 minute pace for exactly 22 minutes, which would have yielded exactly 3.14 miles. Typical me, I got a little antsy and bumped up the pace after about 1 mile, finishing my 3-mile run in 19:58. I followed up my run with some spinning, which is precisely what my head has has been doing since making the connection with today's date. Oh well!

Summary of recent runs
Saturday: 7 miles (marathon pace) - 45:23 (6:30 pace... a little fast but felt great)
Sunday: 13 miles (Team In Training group run) - 9+ minute pace
Tuesday: 40 minute tempo - sluggish at first. Good run overall.

Run Fast. Repeat.

That's pretty much the idea behind 800-meter repeats. Following Bart Yasso's formula, I'm planning to run all of my 800's from now until 5/20 in 2:50 or better. Does this mean I'll run a 2:50:00 marathon? Probably not, but knowing that I can do the workouts a 2:50:00 marathoner could do will help with my confidence, which can be a huge factor on race day.

For 5AM, I was feeling great. I ate a banana on my drive over and drank a few ounces of water prior to my mile warmup. I didn't save my 800 splits but my first was 2:47 and my last was 2:45. The three in between were in the same ballpark. I was shooting for 34-second laps and was hitting 33's mostly. I saw a few 34's but no 35's. I began to tire a little near the end but could have done more. Strength trained for 30-minutes afterwards.

Brick By Brick

Did my first brick workout of 2007 this evening. 45 minute spin class at 6PM followed by 3 miles on the indoor track. It's really hard to summarize a spin class since they're all designed to challenge. Tonight's instructor was really good. She had a full house but was able to lock in on certain individuals (including me) to help them make the most of their spin. After a brief cooldown, I headed straight to the track for my run. The legs felt a little shaky at first (no surprise there) but I was hitting 7-minute pace right off the bat and was able to speed up after a mile or so. Run time: 19:39.

Teresa worked evenings tonight so I hung around for some strength training. Got home and busted out some bologna, which I haven't had in years! Probably not the best post-workout meal, but that's OK. It made me feel like a kid again. I even peeled off the crust and fed it to my dogs!

Got My Days Mixed Up

I just realized that I was supposed to do some 800's this morning, but instead did another 35-minute tempo. Oh well. I'll do my 800's on Thursday instead. Felt a little sluggish starting off but fell into a groove after a mile and gradually increased my pace from 7:30 to 6:00/mile over the next 3 miles. Fourth mile in 6:01 and then finished with an easy mile cooldown followed by some light strength training for about 30-minutes. Run time: 34:40

Today is my brother's 32'nd birthday! Happy Birthday David!

Black River Reservation

Since I've been somewhat of an indoor snob of late, I figured it'd do me some good to get outside and reacquaint myself with nature. I picked a great spot this evening. When I pulled into the Black River Reservation the first thing I noticed was a fog in one of the clearings. I couldn't wait to change and get in the thick of it. It was warm enough to wear shorts but there was still a wintery bite that made everything seem really quiet. I could hear the ice melting and water flowing down the rocks and down the river. About 2 miles in I came upon a whitetail deer standing off the side of the path. She stood quietly as I passed as did her partner who I encountered a few seconds later. I don't know if I was in a zone up to that point but after, I saw 11 more whitetails along the path, including one badass looking buck. Teresa always worries about me when I run alone but no need to worry sweetie! I had a few friends watching my back tonight!! Total run was about 5.25 miles, although I only intended on 5. Total time 33:14.

Complimentary Tuesday

This morning I brought my trusty iPod Shuffle with me (loaded up with The Shins) to help get me through my planned 5 mile tempo run. Admitedly, The Shins aren't the most high energy band in the world but I can easily get lost in their lyrics/melodies, which makes the miles fly by. Today's tempo was pretty much a carbon copy of last Thursday's except that I ran my 4th mile a little faster (5:52) and was a little slower on my cooldown mile (total time 34:44). I had a good 35-40 minutes to strength train before needing to head home so I did a lot of upper body stuff: chest press, lat pulldowns, seated rows, decline sit-ups (w/ medicine ball), tricep pulldowns and seated dumbell curls. Some woman who seems to be a regular on the track at 5AM told me that I make her run faster and wishes she wasn't switching gyms next week because she feels she'd become a stronger runner because of me. I thought that was a nice compliment.

Just Fine, Thank You

I'm really working this "up early" thing to a science. For a Monday, I popped out of bed like a spring chicken and was at the gym just after 5AM. My scheduled run was 3 miles so I figured I could do that followed by 20-25 minutes of strength training before my 6AM spin class. Completed the 3 miles in 21:33 and did some light work on my abs, lower back, tri's and bi's. I arrived early to the spin room to get my bike set up. I learned from last week and brought two bottles of water to drink. Today's instructor was awesome! I never went to boot camp but I'd be willing to bet this guy did! His voice was booming and he was spitting orders left and right. He's a good instructor to have on a Monday morning. Before I left I told him that I will look forward to his class each week.

Chest Scars Are Scary

35 minute tempo run on the indoor track at EMH. Did two miles at 7:30 pace and then started ramping it up for the next mile so that I could run a 6-minute fourth mile. Cooled down with an easy mile and did a quick set of tricep pulldowns before pearling. Total run: 5 miles, 34:44.

Tomorrow is a scheduled day off so I'll probably just strength train for 45 minutes in the morning. I actually have to work this weekend, which will make it a little tricky to get my runs in but I'm going to try.

Hump Day Already?

Up again at 4:08AM. I think I'm going to become OCD about waking up at that time on the mornings I work out. I don't know why... it's just something I would do. Doing so allows me plenty of time to take care of the dogs, get my workout/work clothes together, grab a bite to eat and watch a few minutes of TV (poker is on ESPN). I had signed up for a 5:45 spin class this morning and figured I could get a 30-minute run in beforehand. My run was done at a relaxed pace and went by very fast (approx. 4 miles). I arrived at the spin class a few minutes early so the instructor could orient me with my bike and get it set up for me. We did a fair amount of climbing (i.e. out of the saddle) and also did a lot of work geared towards maintaining cadence while increasing resistence. Spin workouts are very high energy and fast paced. You really get your money's worth, so to speak.

A Good Start...

I woke up this morning at 4:08, let the dogs out, fed them, ate some Cookie Crisps (the breakfast of champions) and watched poker on TV for about 10 minutes before finally getting my workout clothes together and heading to the gym. Four minutes in the car and I found myself waiting alongside the other earlybirds to get into EMH. Once the doors opened, I quickly changed and was on the run by 5:05 doing 800-meter repeats (4x800). I ran my 800's at 5:30-5:40 pace with about 60-seconds rest in between. Following a mile cooldown, I did about 30-minutes of strength training before signing up for tomorrow morning's 5:45 spin class on my way out. It felt great to have accomplished so much before 6:30AM and to have set myself up for more of the same tomorrow. I got home and drank a huge glass of V8 before showering and leaving for work. I was feeling super healthy until I arrived at work and saw that it was Girl Scout cookie delivery day and two boxes of Thin Mints were waiting for me! I was good though and only had a few. I threw the rest in the freezer in hopes that I forget about them or am too lazy to walk to the lunch room to grab them!

Strength Training summary

Abdominal crunches (3x20, 60 lbs)
Lower back hyperextensions, Roman chair (3x20)
Tricep pulldowns, tricep bar (3x14, 70 lbs)
Bicep curls, dumbells (3x20, 20 lbs)
Standing lateral shoulder raise (3x12, 10 lbs)
Butterfly chest press (3x12, 60 lbs)

2007 Chili Bowl

I've been running steadily for nearly 5 years and I still dread racing a 5k. You think I'd be used to "that" feeling prior to and during the race. There's just something about not being able to breathe that lingers in the mind, not letting you forget about how miserable you'll eventually feel. The crazy thing about it all, and one of the reasons I continue to run, is that 30-seconds after it's over, I feel on top of the world! Especially when I achieve the goal(s) I had hoped for. My goal for this years edition of Chili Bowl was to run 6-minute miles. That's it. It's early and I knew the weather wasn't going to be the best. Turns out, the weather wasn't too bad. About 15 minutes prior to the start, it started to snow... the real light, fluffy kind of snow. Temps were probably in the teens, 14°F I'd guess, which was a little warmer than last years 5°F.

My first mile (5:55) seemed fast considering it took me a minute to weave through the crowd at the start. Mile 2 (6:12) seemed slow and mile 3 (5:55) was either fast or I did better than I thought turning around a cone positioned on a small out-and-back section near the end. Of course the last 1/10 of a mile was fast (kick time baby!) and I came in at 18:37, which averaged out to 6-minute pace exactly. Sweet!

I placed 4th in my new age division and 16th overall. Enjoyed some chili, conversation and laughter with some good friends afterwards (pics still to come).

Elizabeth, DaisyDuc and Bridget's blogs tell their story! Check 'em out!

Naked Men

I've been wanting to re-join a gym in order to get back in the pool and to have the option of running on an indoor track when it's too cold outside. If there's one thing I've learned this winter, it's that I'm a real sissy when it comes to running in temps less than 20° or so! Anyway, I went over to EMH Center for Health & Fitness in Avon and was given an all inclusive tour... including a stroll through the men's locker room where, needless to say, I saw a handful of naked men. I was trying not to look but there were mirrors in strange places and there's always "that guy" who loves to strut his stuff... towel over shoulder and all! Sorry, I had to comment. I'm used to seeing only one penis per day and I find it worthy of mention when I go over my quota!

Male genatalia aside, I was happy with what I saw at EMH and after filling out all the registration paperwork, was able to squeeze in a 30-minute run at near tempo pace (final mile was 6:15) . The indoor track, on the second floor, is 1/10 mile and loops around the pool, the fitness room, a first floor fitness area and the main lobby. For an indoor track it's actually quite scenic. There are a total of 21 spin classes Monday-Saturday ranging from 45-60 minutes. Three of the classes are at 6AM or earlier and happen to be on Monday, Wednesday and Friday, which is perfect because I can still run on Tuesday and Thursday mornings with my peeps (once it warms up).

I'm looking forward to Chili Bowl on Saturday. This will be my first race in a new age group (30-34) so I'm either going to be humbled by the vets or piss them off because I'm fresh out of 25-29. I suppose, like most races, it'll depend on who shows up and who's feeling "it" on that day.

Not Pretty!

It is not warm outside. It is perhaps the nastiest weather day of the year and possibly the last several years. I don't remember it being this bad. It's not so much the cold as it is the wind. It is blowing at 25 mph with gusts up to 35 mph. Nasty! I'm definitely not running outside in this mess and I hope anyone reading this opts to stay inside as well. Make the treadmill your friend or ditch the idea of running all together, especially if you have to drive to where you run.

Making Sense of Things

As a 135 lb sophomore in high school, I remember thinking to myself..."if only I could get to 150 lbs I'd be content". I thought 150 lbs would be a respectable weight to put on the football roster. By my senior year, I weighed 145 lbs although my weight was listed at 160 lbs on the roster. Looking back, I should not have lied about my weight because I was a pretty darn good football player and - even though I wasn't fooling anyone - listing my actual weight may have inspired other "little" guys dreaming of playing varsity football. I was too caught up in being someone I wasn't.

Now, 12 years out of high school, I barely tip the scale at 143 lbs and have no desire whatsoever to weigh any more or any less. I've come to accept and be really happy with my "small-ness". I probably wouldn't be nearly as good a runner if I was 5'11" 190 lbs like I so desired while in high school. It's amazing how things find their place in life. Running is a part of who I am. It took me a while to find it but it all sort of makes sense now.

What can I do with this realization? Well, hopefully in a few years, if necessary, I can tell my son that being small has it's advantages. You know, you can be a horse jockey, run fast marathons and maybe even play a hobbit if another Lord of the Rings movie is filmed! Now... doesn't that feel better? : )

On the 'Mill

Getting back on the treadmill after not having used one for a long time felt to me like crawling back to an old friend after having deserted them for something bigger and better (in this case, the outdoors!). Good thing inademate objects are so understanding! After a few easy minutes, I gave the treadmill much love by ramping up the speed to my planned marathon pace and clipped away for 4 miles. I slowed things down for a mile or so and then finished with some treadmill strides at about 6-minute pace. I hope to have a good chili-bowl 5K next weekend and will need to squeeze in a few speedwork sessions in the meantime.

I'm really leaning towards running the Cleveland Marathon this spring. I ran the last 10 miles of it last year with a friend and feel it a good course to PR on (assuming no gail force winds at the end). Plus, it'll be a lot easier for my family and friends to come cheer me on. I'm going to focus on both the quality and quantity of my training runs from now until then. The FIRST program is big on the quality of each run whereas other traditional programs are more about the quantity (i.e. just getting the miles in). I'm going to blend the two together and see what happens. My mileage buildup might look similar to the chart below.

Too Cold to Run!!

I wish I could think of a way to describe how cold it's been of late. My dogs can attest to the bone-chilling temps as they have been reluctant to step outside for more than 30 seconds. Who can blame them? I've decided to run indoors (treadmill) until the temps get above 20-25°F. Two years ago while preparing for Boston, I practically did the entire training program on a treadmill (including the 20-milers). I don't remember it being too bad except for how hot it can get without proper circulation. Plus, it's so much easier to test food and fluid consumption while on a treadmill. I tend to feel like a lab rat trying all these different concoctions! 2 parts gatorade to 1 part water, 1 part GU to 2 parts water, 3 parts water to 1 part sweat (Yuck!).

Frozen Fish Sunday

Shot out with my normal Sunday morning group at 6AM for a 10-miler starting at Cedar Point Hill. Temps were in the upper 20's with minimal wind (not too bad really). Heading south towards Berea, the trail had a light dusting of snowfall but was clear and had good footing. We noticed from some fresh footprints that an animal or 2 had beat us to the trail. The proverbial worm had been snatched up on this morning... sort of. A quick 10 miles and I was in my car driving north on Valley Parkway to the marina where I was to meet my Team In Training group for a 7-miler at 8AM. About 16 people showed up, which was great considering the conditions. My strategy on these group runs has been to get everyone finishing within a few minutes of each other, not worrying too much about the mileage. Our fastest runners (8 min/mile) would finish their 7 miles in 56 minutes or so. Therefore, I encouraged the rest of the group to go out no more than 31-32 minutes to ensure a total time of just over an hour. I ran in the middle of the pack this time with a few of the newer team members. Everyone did fantastic and managed to knock off at least 6 miles. If I had to rank the group runs to date, I'd say this one was by far the best. Everyone is starting to get to know each other and the act of running isn't as painful anymore.

Brrrrrrrrrrrrr!!

As uneventful as a Thursday morning 10-miler typically is, I thought I'd comment on the weather this morning. And also the fact that Cathy was too sick to join us. So, without the glue that binds our little group together, Dan and I met at Arie's as usual except this time instead of heading through Westlake, we ran the 2 miles down into the valley where there were less cars. Reason being, it was downright nasty out. Beautiful snowfall, but heavy enough to make for hazardous road/sidewalk conditions. I didn't feel like getting scooped up by a snow plow this morning. It was cold too. 26°F with 15 mph WNW winds. Wind chill made it feel like it was 13°F. I felt warm up until the last mile or so and it was my face that started to get cold. I need one of those balaclava things. They are pretty inexpensive and it can double as a ninja mask in the summer months!

5:00AM Speedwork

Seems nutty to be running 800 meter repeats by quarter after five in the morning, but I succumbed to peer pressure once again and bit the bullet! At first I felt really fresh because I haven't done any type of speedwork in nearly a month. I felt light on my feet and was breathing easy. Near the end of the first 800 I began feeling it! The legs still felt OK, but the breathing became labored and the cold air didn't help. It took me until the 3rd 800 to get a feel for running hard and the 4th and 5th repeats felt great. We finished the 5th repeat 1.75 miles from where we started allowing us a nice cooldown. When we made it back to the homestretch I saw my parents van in the distance. It threw me a little because I'm used to seeing my car. However, my poor little car has a little clutch issue at the moment and is receiving some TLC. Oh yeah, I should also mention that the toenail on the second toe of my left foot fell off again. That' like the 4th time since I started running. It's never black and blue (or yellow for that matter). It just has never recovered from my first marathon when my shoes were probably too tight.

Head Bangin' AM

I slammed my head into the corner of a shelf near my front door after having bent over to slip my shoes on. I wasn't too pleased about that although it did wake me up from the morning haze I was in. I now have a small but highly visible gash on my head. Ouch! No one at my work has said anything yet so either they haven't noticed it or they're being polite by not bringing it up. Anyway, it was 40°F for this mornings 10-miler, which felt very comfortable. I may have overdressed slightly but not too much. Finished in 1:18 on the nose (7:48's). Legs felt good. Hips, feet, etc. are all cool. I love my yellow shoes!

Another Pleasant Run

It was 42°F with light winds at 4:30 so I threw on my favorite running apparrel, shorts and a long sleeve tech top. Also had the winter hat and gloves to keep the extremities warm. There was a light rain but not enough to require a waterproof shell. While running, I became completely wrapped up in a story I was telling and was amazed at how the miles flew by. We were at our 5 mile turnaround before I knew it. I must have been pretty wired because I'm usually pretty quiet and focused on the business of running, especially in the morning.

We met at Kevin's house even though he is still sidelined with an injured achilles. I wonder if he saw our cars and how he felt not being able to join us. I know it's really been eating at him. Kevin's a guy who was in Boston Marathon shape a short 8 months ago! Any way, 10 miles this AM in just just under 1:18. Great run!

Two-a-Day Tuesday

Ran a light 8 miles this morning starting at 4:45. Temps were around 35°F and mild. Pretty nice conditions actually. The day brought with it sunshine and temps in the mid 40's, which was really nice. It may be a little cold but you can't help but feel good when the sun is shining. I had planned on making it to Garfield Park in the evening to run with the old gang and was relieved to get out of work on time to make the 6:15 start. I believe there were 10 of us tonight. A few old faces and a few new. We did two laps around the 2 mile loop and regrouped at the base of the large hill to do some ladders. 1/3 up hard (jog down), 2/3 up hard (jog down), all the way up hard (jog down). Repeat, except in reverse. I was surprsed at how well I handled the "speedwork" given the time of year. Wore my New Balance in the AM and Brooks in the PM and both are feeling great!

Short Sleeve December

I woke up on Sunday morning to 55° weather. Instinctively, I began digging through my running drawer for a thermal layer but thought better of it and went with the short sleeve top and some light arm warmers. The five of us who met for a 12 miler were in shock. One of the many things that's cool about being from Ohio is having the ability to appreciate warm weather when we're fortunate to have it. We all stretched for a few minutes extra afterwards and a few of us went together to a local bakery for some post-run treats.

The run itself went well. I've been consistent enough with my running of late to be content although I wouldn't mind picking it up a notch. Perhaps signing up for a spring marathon will inspire me to run a few extra miles during the week.

Everything's Gonna Be Alright

I knew today was going to be awesome when the first song I heard on the radio was Bob Marley's No Woman, No Cry. It's only 7:30, but so far so good! Ran 8 miles this morning. Temps were in the mid-40's, which for me is a little tricky to dress for. Ended up being a little warm with a thermal layer under a long sleeve tech top. I have plenty more cold weather mornings to get it right. The Geminid meteor shower was in full effect this morning and I was fortunate enough to see three meteors! T minus 26 days and counting until my 30th birthday and I need to start getting my head together for XXX Marathon 1/10/07. I'm hoping to recruit some friends to keep me company during the final miles.

Follow the Blue Light!

I arrived a few minutes late to my planned 14 mile run on Sunday morning and found 2 familiar cars but no familiar people (i.e. they took off without me). Since we run out and backs, I knew we'd cross paths eventually so I set out at a pretty brisk pace to get the blood flowing. About 3/4 mile in, I saw ahead of me a blinking blue light and remembered that Cathy had recently purchased this light to clip on to her fuel belt, warning cars of our presence since 90% of our running is done in the dark. It was still about a mile ahead but I couldn't resist the challenge of chasing it down as fast as possible. Part of the fun was in trying to sneak up on them as I approached. By mile 3, I was even with them and running easy. Thank goodness because running at 10K pace 25 minutes after waking up is not a whole lot of fun. To be honest, it took a little out of me and the balance of the run was a little hard to stomach (literally).

Anyone got a carrot? Anyone?

Somehow, in my years running, I've actually become more health conscious when it comes to eating. I don't remember the last time I had a Snickers bar or a Milky Way. Occasionally I will eat a snack size packet of M&M's. And who doesn't like Hershey Kisses from time to time? Also, I gave up dark cola's (e.g. Coca-Cola, Pepsi, Dr. Pepper) cold turkey they day I started running. I still eat pizza, lots of pizza, and jump at the chance to eat a Jack Daniel's burger or steak. It's the obvious stuff that I steer clear of now. As much as I would love to take down a Godiva Chocolate Cheesecake, I just don't do it. It's a small price to pay now if it'll help me live a longer, more healthy, active life. Besides, as a runner and triathlete, I experience highs above and beyond that provided by aforementioned cheesecake.

The weather is still awesome although the forecast is calling for a rapid cooldown by mid-afternoon. This mornings 10-miler may have been the last warm-weather run until April/May.

Sore Soleus

They say you learn something new every day and this morning I learned about my soleus muscles. They're in the back of the leg, just below what you commonly think of as your calf muscles. They're hard muscles to stretch but I found a way and managed to loosen them up a little before rolling into work. They feel fine now so I'm thinking it was due to wearing my Brooks for the first time on this morning's 8-miler around Westlake. The weather is still ideal! Low 60's I would guess. It was 52° when I left the house at 4:40 this morning wearing shorts and a long sleeve top.

Marathoners face higher risk of cancer

A co-worker left this article on my desk for me...

WASHINGTON - Marathon runners face a heightened risk of skin cancer, likely due to more sun exposure or an immune system inhibited by arduous exercise, researchers said yesterday.
Researchers at the Medical University of Graz in Austria studied 210 male and female marathon runners and 210 other people of the same age and sex.
The marathon runners were found to have more atypical moles. They also had more so-called liver spots -- small, flat, brownish, harmless lesions, also known as solar lentigines.
The number of these moles and liver spots is considered a strong independent indicator of increased risk or developing malignant melanoma.

Wow, and how much money was spent on this study? Good to know that long term exposure to the sun is still harmful!

New Wheels!

Bought some new wheels last night and gave 'em an 8-mile test spin this morning. I had a bad experience with New Balance about 3 years ago and have steered clear ever since. However, the 825 model appears to have been made just for me. As weird as it sounds, I can usually look at a shoe and, without even trying it on, know whether or not it'll work for me. Like my Saucony's, these have a synthetic/mesh upper making them very light. Plus, their accented in red and who doesn't like red shoes?

Also bought a pair of Brooks ST Racers for my tempo runs and local 5K's. I'll be under a lot of pressure when wearing these because they're yellow. Yellow shoes = fast runner.

'Bout Time for an Update!

Big news! I have been asked by Team in Training to be a run coach for the 2007 spring/summer season. I will be joined by Jody Herzog to coach athletes for the Rock'n'Roll Marathon in San Diego on June 3 and the Mayor's Marathon in Anchorage, Alaska on June 23. From my experience, Team in Training coaches are amazing people, which means I've got a lot to live up to. I think I'll do OK! I've come a long way as a runner in a short time and am hoping I can use my experiences to convey the joys of being part of such an amazing organization and setting out on such a worthy cause. I'm really looking forward to the next 7 months!

Back at it...

Hooked up with Cathy and Bryce for a 12-mile run Sunday morning at 6:30. I'm amazed, and am becoming increasingly appreciative, that I have such great friends who are willing to show up at the crack of dawn to do what 90% of humanity dreads! I didn't even bring my watch but Bryce said we were just over 92 minutes, which is roughly 7:45 pace. My knee started to yell at me near our turnaround point and wasn't too pleased when we started to go again after a brief rest. However, it felt better a few minutes later. I would like to continue with tempo runs once a week until the early spring, at which time I'll begin to work in some hills and speedwork to build strength again for what will hopefully be a solid spring marathon. To Boston or not to Boston? That is the question!

Columbus Marathon Splits

For my records. Not an ideal race (i.e. negative split) but not too bad overall. I think I'm only good for negative splitting a projected finish time of 3:05-3:10. Perhaps I'll make that my goal for my next marathon since I wasn't planning on it when I did it two years ago in Toronto. A negative split Boston would be a real challenge with those darned hills near the end.

Mile 1 - 6:36:32
Mile 2 - 6:42:48
Mile 3 - 6:21:33
Mile 4 - 6:46:99 (CLIF SHOT)
Mile 5 - 6:38:26
Mile 6 - 6:39:90
Mile 7 - 6:40:43
Mile 8 - 6:50:37 (CLIF SHOT)
Mile 9 - 6:47:58
Mile 10 - 6:40:17
Mile 11 - 6:41:71
Mile 12 - 7:09:49 (BATHROOM)
Mile 13 - 6:38:02
Mile 14 - 6:40:21 (CLIF SHOT)
Mile 15 - 6:44:82
Mile 16 - 6:51:16
Mile 17 - 6:54:59
Mile 18 - 6:36:96
Mile 19 - 7:11:00 (CLIF SHOT)
Mile 20 - 7:01:95
Mile 21 - 7:02:61
Mile 22 - 6:39:77
Mile 23 - 7:06:73 (CLIF SHOT)
Mile 24 - 7:21:37
Mile 25 - 7:15:34
Mile 26 - 7:20:94
Mile 26.2 - 1:35:43
AVERAGE - 6:51:37

Recovery Mode

I'm fully enjoying my recovery period after having run my marathon 2 weeks ago. Part of me is dying to get back on the roads but I'm somewhat limited in my ability to do so because of some pain in my right knee. I'll take that as a sign to chill out for another week or two. I have this crazy idea to run a marathon on the evening of my 30th birthday (Jan 10). I think it falls on a Wednesday this year. I'm not trying to turn back the hands of time or anything like that. I mean, the last time I checked (about 6 years ago) I had the lungs of a 9 year old, and that was before I started to run! I just think running 26.2 to commemorate such an occasion would be fun and a good story to tell down the road. So I'm in no rush to start running again. I figure I'll be just fine if I'm back to doing 5+ miles by mid-November.

Bridget just ran the Nike 26.2 Women's Marathon in San Francisco and Elizabeth rocked Chicago on a pretty crummy day that saw the men's winner nearly split his head open as he slipped on a plastic decal placed at the finish line. Poor guy. Athena and Jen are running Marine Corp this weekend. Kick a$$ ladies!

Columbus Marathon

Race morning was a tad bid on the cold side. I woke up to find my car windshield frosted over. As I made my way from the parking garage on Nationwide Blvd. to the start of the race on Broad St., the sun started to come up and it immediately started to warm up. At about 7:45, having decided that my planned race attire would suffice, I peeled my sweats and jacket and headed to the front of the start area close to where the wheelchairs were about to take off. I did a lot of bouncing around while scanning the crowd for Lou. I finally spotted him with about 5 minutes until the start. He looked so relaxed and it had a calming effect on me. The mood was already that of pure excitement and the flyover of a C-130 practically made me burst with pride and accomplishment. I've welled up with tears plenty of times at the start of a marathon. After all, simply to have put yourself in a position to be amongst the mass of runners is a huge accomplishment in itself.

The gun fired prompty at 8:00. Lou and I paced off each other for the first 3 miles and established a very smooth rhythm. I knew from my race here last year that it was important not to go out too fast (it's so easy to do!). Just before making our first turn on the course I fell in behind a small group who were all looking to run under 3-hours (3 men and 1 woman). The woman, Kristin Price, ultimately went on to win! That's Kristin with an "i". One of the guys asked her because his wife's name was Kristen (with an "e"). Anyway, another of the guys was wearing an Ironman hat so we chatted briefly about IM Lake Placid and IM France. He was an awesome looking guy, broad shoulders, ripped legs, etc. (I bet he shreds the water when swimming!). We would meet up again later in the race. For now, I was in cruise control. Went through the 5 mile mark in 33:08, 1/2-Marathon in 1:27:57 (2:55:54 projected finish time). One of the hardest parts of the course for me last year was passing through the 1/2-way point surrounded by cheering crowds and then finding myself alone running north on High St. It took the wind out of my sails a year ago but this year I was better prepared mentally. There were a handful of runners ahead of me so I just focused on them and how strong they looked. I just kept thinking to myself that maybe someone was behind me using little ol' me as a motivating force to keep pushing.

My splits started to fall off a little around mile 19 but this was the "hilly" section of the course and I found myself slowing down through the water stops more than I had earlier in the race. Passed through the 20 mile marker in 2:15:17. A downhill stretch on Lane Ave. during mile 22 was key and allowed me to run a 6:39 mile. It also helped to stretch my legs out a little and build confidence for the final 3 miles. At this point, my mind was racing trying to determine how fast I needed to run the final 3.2 miles and still finish under 3-hours. It seemed do-able, but my legs were starting to feel like lead, my arms were getting tingly and my mind was starting to question the importance of achieving such a time. I was asking a lot of my body at this point and my body was asking a lot of my mind. I didn't much feel like myself anymore. I think this is the point where all marathoners begin asking themselves, why am I doing this? It just doesn't make sense at that point. Then, at mile 25, a familiar face showed up along side me on my left. it was the Ironman guy from earlier in the race. He looked strong and I said to myself, and out loud to him, that I was going with him. He seemed to sense the urgency of that final mile more than I did, which was exactly what I needed. Running 1 mile with legs on fire, numb arms and heavy breath can seem like a marathon in itself. The 26 mile marker was just before the final right turn on to Nationwide Blvd. Finally, the finish line was in sight and I knew from my watch, and the official finish line clock, that my sub-3 was a lock. I spotted a few of my friends in the crowd coming down the homestretch and managed to crack a smile just before crossing the finish line.

Some very nice volunteers removed my timing chip and placed a medal around my neck. I then made a b-line to the fenceline to meet my friends Keith, his girlfriend Lexi and my buddy Jeremy, who had just finished the 1/2-marathon. My poor body was tingling all over. I tried giving hugs but I was pretty weak. I found Lou and gave him a big celebratory hug. He shattered his previous best time at Columbus by 27 minutes!! Plus, he qualified for Boston, which is something a man like him truly deserves and will appreciate fully. After about 15 minutes, I hooked up with my friend Bridget who was searching for me because she had all my clothes that I shed before the race. We walked over to just before the 26 mile marker to cheer on the Team in Training runners with Steve, who was a Mentor for the fall season. I think the elite runners are awesome to watch but not nearly as exciting as those who finish in the 4-5 hour range. I devoured a double quarter pounder with cheese from McDonalds on my way home. I won't need to eat McDonalds for another 6 months now (nor will I want to!). I'm going to rest for a week and a half or so before I start to run again. My muscles still ache and my right knee feels a little funny. I'm sure it will get better soon!

The Aftermath

A little sore today (quads and calfs mostly) but not too bad. Usually I'm the most sore 2 days after a marathon. Not looking forward to that, but waking up tomorrow morning knowing the Bears dismantled the Cardinals tonight on Monday Night Football should ease my aching muscles!!

Post Columbus Results/Pics

Overall Place: 88/3750
Division Place: 12/231
Sex Place: 84/2254
Time: 2:59:38
Pace: 6:52

Mile 9 - Feelin' fine : )

Jeremy, me, Mike - 3 Happy Runners

Boredom!

I'm getting a little flustered having really pulled back on the running these last few days. Thank god it's Friday! Tomorrow I leave for Columbus! It's supposed to be low 40's at the start of the marathon and mid-50's by the end. I'm planning on wearing arm warmers (used when biking in the cool weather) and a light beanie of sorts (don't want my dome to get cold!). My race strategy is somewhat simple... run even splits all the way. I'm going to attack the last 10 miles or so as if each one of them is my final and most important mile. 10 individual 1-mile races. Oh god, I'm making myself nervous!

My top 10...

Since I've slowed down on the running front, I thought it might be fun, and a good way to build my confidence leading into this weekend, to summarize my top ten running memories (in no particular order).

1. Finishing my first marathon: Cleveland 2003 - I remember in great detail most of this race. Running past my aunts house in Lakewood twice, meeting several interesting runners including a dentist who was running his 112th marathon, feeling my arms go numb and my feet start to get sore at the 22-23 mile mark. Perhaps what I remember most is meeting Teresa at the finish line and falling into her arms in tears of joy. Never has anything hurt so bad but felt so good!

2. Running my first 3 miles non-stop: August 2002 - This run, in my early stages of running (obviously), made me feel on top of the world. It was done in the twighlight hours at the Westlake Rec Center (outdoor all purpose path) and was fueled by thoughts of all the people in my life who would be proud of me for getting out there and getting myself in shape. I literally spent most of the run developing a list of everyone I would invite to watch if I were to ever run a marathon. Shortly after I signed up to run the 2003 Cleveland Marathon.

3. Qualifying for Boston: Toronto 2004 - The perfect race! A beautiful day and a beautiful course. I was aiming for a 3:08 (anything less than 3:10) and finished in 3:03! A negative split marathon. Yes, it can be done! My Dad was instrumental in helping me finish strong as he patiently waited at the 40K mark (24.8 miles) to let me know I had it in my grasps! My parents and Teresa's parents were all waiting at the finish line. Shortly thereafter, I proposed to Teresa and the rest is history!

4. Track workouts with Team in Training: Summer 2005 - I wouldn't be half the runner I am today had it not been for this group and all of the people I've met through this group. Every single person I run with to this day are connected to this group in some way. I used to run alone 90% of the time and now I run alone only 10% of the time.

5. Sub 24 minute 4-miler: July 2005 - 6 minute miles is alway a good target pace for 5k's, which would be about an 18:38 finish time. Sometimes I can run faster than this and other times I'm nowhere close. Some solid speedwork led me to a 23:16 finish (5:49/mile). I was very tired in the end but was equally as excited to have run such a good race.

6. Strong Finish at Youngstown 1/2-marathon: March 2006 - I was told this was a hilly course but was up for the challenge. I found Bryce at the start and we set off at a 6:15-6:30 pace. My shoelace came untied within the first mile and since we were a little ahead of pace, I told Bryce to go on ahead and that I'd catch up with him. As soon as I caught up with him a right turn and a monster hill greeted us. I was already slightly out of breath from having picked up the pace to make up for my stupid shoelace! The next 3-4 miles were awful and I thought for sure I would self destruct. I remained patient and before I knew it, I was feeling good again and passing people by mile 10 and ultimately finishing in 1:26:20 (12th place overall)!

7. Bench-Bar Halloween 5K: October 2002 - What's more fun (and memorable) than running in costume? I was still pretty much a virgin runner at this point but managed to squeak out a 19:34 and place in my age group. I also won an award for best costume, Raggedy Ann! Run Raggedy! Run!

8. Cleveland Browns TD Run (5K): August 2004 - A solid 5k is always hard to come by because it's pretty much an all out race. If you don't "got it" on that day... "it" ain't happenin'! On this day I ran so good I finished well under 18 minutes (17:32 I think) and ran my final mile the fastest. Perhaps it was the finish on the field of Cleveland Browns Stadium that made the difference for me.

9. Boston Marathon: April 2005/2006 - I will forever be proud of the fact that my name owns a permanent place in the official records of the 109th and 110th running of this famed race. The inspiration for countless speedwork sessions and long runs, Boston remains the benchmark for many runners. Have you qualified?

10. Crossing the finish line at Ironman France: June 2006 - After a slow swim and an average bike, I slipped on my running shoes and went off for 26.2 of the most memorable miles of my life. I fought through 80+ degree heat and slight dehydration to finish ahead of people that started their marathon an hour or so before me. Because of this, I'm not sure I'll ever consider myself a triathlete. I'm more like a runner who was crazy enough to train for a 2.4 mile swim and a 112 mile bike prior to running a marathon.

Who Turned Up the Heat?

...I murmured to myself as I finished the first of 8 hills this morning. I believe it was 65°F when I stepped out the door wearing fleece pants and my fleece Boston jacket, which was rather comfortable, and probably would have been the perfect attire if all I planned on doing was standing at the base of the hill watching my friends pass by. After 57:50, I was relieved to be done; my head dripping sweat and my Columbus Marathon 2005 long sleeve rolled up to my elbows. The actual act of running went fine. I hit the 2nd and 4th repeats hard as usual and felt relatively good after having gone long less than 48 hours earlier. My hips, etc. usually ache after a long run, but not this time. I'll take that as a good sign. I'm going to concentrate on stretching and positive imagery over the next 12 days.

Final Long Run - Fall Marathon 2006

Was a little late getting out the door this morning for my long run, which I was hoping to start at 6:30 so I wolfed down a bowl of oatmeal in the car and was on the run at 7AM. Did just over 3 miles before meeting up with Cathy to accompany her on her 15. I took down a CLIF Shot about 4.5 miles in and could hear the contents of my stomach jostling around shortly thereafter. I'm never affected by this but it's a little unsettling. Hit our turnaround point and took down another CLIF Shot. Made a quick pit-stop at Little Met a couple miles later and continued on. When we approached the final mile of Cathy's run, I asked if she wanted to pick up the pace a little and finish strong. She was a little reluctant but hung right on my shoulder and made it through with no problem. I was at 18 miles and was feeling great. Downed another gel and headed out for my final 4. Mile 19 fell right around 7:00, mile 20 about 7:15. Pulled back a little on mile 21 for a 7:30 and finished strong with a 6:19 mile 22. Legs felt pretty good in the end. I could feel my inner thighs starting to tighten a little and my hamstrings made their prescence felt but the quads and calfs felt good. My breathing on mile 22 was a little labored but still rythmic at every 4th foot strike. I still plan on doing hills and a tempo this week but may shorten the distance of the tempo and make it up with a few shorter runs on what are normally my off days. Since I'm not running as long or as hard, I'll need to run more often in order to stay in the game mentally.

Cranking 'em out!

Hills on Tuesday morning went great. We finished in 55:50, which is about 3 minutes faster than our normal time. I believe we'll be able to squeeze in another rep before too long! I had to drive all over the west side last night to find a place to do my planned workout of 6x800's (Yasso 800's). I started at Avon Lake's track, which was occupied... as was Rocky River's. Westlake's track was being repaired so I went over to the Westlake Rec Center and used thier outdoor all purpose trail, which is marked in 1/4-mile increments. With my target marathon time of 3-hours or less, I was aiming to run the 800's in 3:00 or less, with minimal recovery time (400m).

1 mile warmup - 7:38:57
1. 800 - 2:42:46 400 - 2:20:21
2. 800 - 2:50:63 400 - 2:20:64
3. 800 - 2:43:74 400 - 2:31:98
4. 800 - 2:55:85 400 - 2:30:70
5. 800 - 2:46:63 400 - 2:38:20
6. 800 - 2:50:92 400 - 2:31:19
1 mile warmdown - 8:05:79

Pretty good, I think. Followed this run up with an easy 10-miler at 5AM this morning. I'm starting to feel more confident. 17 more days until showtime!

3, 2, 1....

Getting back to some old school running action, I got out for one of my all time favorite workouts (no sarcasm there), the 3, 2, 1 special! I First discovered this workout last summer on a Thursday night in Strongsville. Expecting only a 5-6 miler as a last minute tune-up for a 4-mile race we were doing on Saturday, Bryce and I went out and did 3 easy miles followed by 3 fast miles, then 2 easy miles, 2 fast miles, 1 easy mile and finally 1 fast (nearly all out) mile to wrap things up. That's 12 miles folks, 6 of which were done at a hard pace. Last summer we ran our final mile in 5:25 or something ridiculous like that. Tonight wasn't quite as fast, but I felt good and I really enjoy the stress of running hard:

Mile 1 - 7:20:96 Mile 7 - 7:39:87
Mile 2 - 7:19:84 Mile 8 - 7:48:67
Mile 3 - 7:37:52 Mile 9 - 6:02:00
Mile 4 - 6:18:25 Mile 10 - 6:01:70
Mile 5 - 6:03:62 Mile 11 - 7:49:84
Mile 6 - 6:02:57 Mile 12 - 5:56:32

Had a great hill workout on Tuesday morning and plan on getting a solid 12-15 miler in this weekend while in the Hocking Hills of southern Ohio. A friend of mine from college is going to be running the 1/2-Marathon at Columbus this year. It's going to be great to see him accomplish this amazing goal. Only 3 more weeks!

Almost October

As the last days of September expire, I'm wondering what happened to August. There's a tangible bite in the air of late signaling the arrival of yet another winter in Ohio. Running has been really comfortable albeit a little tricky to prepare for. I went outside Saturday morning and was shivering. It was probably 60° but I'm a baby when it comes to anything less than 75°. For my 20-miler, I wore a tight short-sleeved compression top with a light long-sleeved running shirt over it. About 3 miles in I was pulling my sleeves up and by 5 miles I had stripped off the long-sleeved top completely. The sun broke through the clouds at the 15-mile mark at which time I ditched the compression top and was all but naked. I can't believe how much heat I generate when I run. The pleasant weather made for a good run and I felt a lot better during this 20-miler than I did on my last. The last few miles were a little tough but my pace never fell off. I didn't have the opportunity to drink as much as I would have liked and I'm now convinced I should take one GU every 4-5 miles, starting 4 miles in. My breathing became a little more labored at 18 miles, which is a sure sign my muscles need more oxygen to keep going. I don't think I'm in as good of shape as I was last year at this point. I do, however, think I'm a little smarter when it comes to race strategy. Perhaps that's the main reason so many runners/triathletes don't peak until they're in their 30's (or later).

A Tough 20!

I was way off my game today! The last 5 miles of this run were just gruelling! I made it through in 2:19:40 (6:58/mile), which, amazingly, was in line with what I was shooting for. Maybe I didn't eat right in the morning. Or maybe today just wasn't my day considering that I locked my keys in my car just before heading out. Regardless, I think I can learn something from this one. I have two more 20-milers to go before taper time. My next 20-miler will be slightly more casual (i.e. 7:30 pace) and hopefully more enjoyable!

Celebrate Westlake

Instead of a long run on Saturday morning, Cathy and I decided to race the Celebrate Westlake 5-miler. I haven't raced at all this summer so I was looking forward to seeing how well my conditioning has held up. I was thinking 30-minutes +/- 30 seconds (i.e. 5:55-6:05 pace). I had no idea whether or not this was realistic but I thought it a good guess since the weather was near ideal and it was a flat course. I shouldn't say the weather was ideal since we were beginning to feel the remnants of Hurricane Ernesto. However, from a runners point of view, 60°F with a light rain is not bad weather. Lined up a few feet back from the start line (behind the local speedsters and the few Kenyans that showed up) and did some light stretching prior to the gun. The start was smooth. I watched the Kenyans fly out at their sub-5 minute pace and wished for the 1000th time that I could hang with them, if only for a mile or two. Once back into reality I punched out the following times...

Mile 1 - 5:52
Mile 2 - 6:11
Mile 3 - 6:12
Mile 4 - 6:08
Mile 5 - 6:06

...for a 30:29 finish. Perhaps I went out to fast or maybe I slowed a little too much after I saw how fast my first mile was. Oh well. Running a hard 5-miler makes me think back to my first 5-mile run and how hard I thought it was at the time. I remember writing in my journal "5 miles ain't no joke!". No it ain't!