RunningLitchfield

2009 in review...

2010-01-02T07:38:00.001-05:00

Hey runners! Been a long time since I posted anything here. Nine months to be exact...but I was reflecting on my 2009 running goals and had a few thoughts to share...

Over the course of 2009, I've trained for over 1100 miles, run 4 marathons and made bunches of great new friends on Twitter. I ran injury-free for the better part of 2009 and brought my average pace to a new level. All in all a fabulous year in running. However, I didn't meet any of my time goals. No sub-two half and no sub-four full. No BQ either, and I'm OK with that. But there is one goal that I achieved this past year that takes the proverbial cake. I've inspired others to lace up and get their run on.

Yes there are now a total of 3 people from my neighborhood running on a somewhat regular basis. Best of all, my wife can be counted among the newbies. She ran her first 5k back in November with a friend from down the street. It was mostly a "fun run", but the important thing is that they set a goal, trained for it, showed up, and finished it. She says she won't be running marathons anytime soon, but I know how this running thing can get under your skin.

When I looked back on the running goals I had set for 2009, I was mildly disappointed in not having completed all of them. But after some reflection, I see that I can check off the one that means the most, has the most impact and will always be a part of why I run: inspiring others to run.

Take care of yourselves and your running...

- Posted using BlogPress from my iPhone

Running Bucket List...

2009-03-26T07:33:00.001-04:00

Hey runners! Hope your training is going better than mine! I caught a virus 4 weeks back and I'm just now feeling human again. Boy, I remember when the common cold (which the doctor informed me this was) was just a few days with a scratchy throat and a runny nose.

Now it's like 5 days of fever and coughing, 10 days of sinus infection and 5 days of "Am I ever gonna feel normal again?"

Well needless to say my spring training is blown. I've run 2 times in the past 4 weeks for a total of 13 miles. I should be up around 40 miles per week at this stage! Not good. Hey at least I'm not injured, right?! I ran on Sunday, burning lungs and coughing mucus the whole way. I took Monday and Tuesday off and yesterday was my "rest" day anyway. I always hold true to my rest day even when my schedule is off. Today I'll attempt 4 miles just to try and get my legs under me again.

Now onto other business...Kevin at the Extra Mile is wondering what folks have on their running Bucket List, that's the list of running challenges or goals you'd like to achieve before kicking the bucket. My list, in no particular order, looks something like this:

Run a sub 3:30 marathon

Run a sub 2:00 half marathon

Qualify for Boston

Run Boston Marathon

Run New York Marathon

Run Chicago Marathon

Run a marathon in all 50 states

Run a marathon in a foreign country

Run a marathon with my sons

Inspire others to run

What's your running Bucket List?

Take care of yourselves and your running...

Quickie...

2009-03-08T09:40:00.001-04:00

Hey runners! Here's a quickie to check out from RuncastTV. Join in on the fun by sharing your St. Patrick's Day running activities. There's a Guinness t-shirt on the line here, so cowboy up everybody!

Take care of yourselves and your running...

Resolution Update - FEB

2009-02-14T09:58:00.001-05:00

Hey runners!

I've heard it said that one way to be a better blogger is to put yourself out there. Share a little bit of who you are, what makes you tick. I guess it's like saying, "Hey, can I trust you with this?" Anyway, here goes.

My New Years resolution is in answer to a great New Year's Challenge I found on the web. Instead of a list of lofty goals and aspirations, you were to boil it down to one word that represents the change you would like to see in yourself for the New Year. Sum it up in one word. My word? Execute. I do have a running list of goals and aspirations, but the single thing I need to improve on, the thing I resolve to do this year is to execute. I need to be better at bringing things over the goal line. Pulling the trigger. Gettin 'er done. It isn't anywhere near enough to want things, you need to do things. I heard somewhere the other day that you aren't paid for what you do, you're paid for what you know. That's great and I get it in terms of career and comp, but let me tell ya, when they're pullin' the curtain and someone calls out, "Fat Lady, you're up", folks will always remember you in terms of what you did as a person, not what you knew as a person.

I guess the long and belabored point I'm trying to make here is that it's important to do what you say and say what you do. These are the tenets of integrity. If I say I'm a runner and a marathoner, then by golly I better be out there running and marathoning. If I say I'm a blogger, then for crackin' ice dust off the keyboard and blog! If I say I need to improve my execution, then I should be taking the steps to change my behavior to do that. And there it is. It's out there. Folks, I feel like I have hit the wall in terms of being able to change. I guess that's not all doom and gloom, although it didn't work out for the dinosaurs or any other living creature on this planet that failed to adapt to change. I suppose T-rex couldn't keep his New Years resolution either.

Take care of yourselves and your running...

This is gonna be big!

2009-01-09T07:26:00.000-05:00

Hey runners! It's no secret that I can be a little slow on the uptake, as the saying goes. Recently, I got an invite to a *new* social networking site called RuncastTV , but didn't think too much of it at the time. Oh don't get me wrong, I click ACCEPT on just about all the invites I receive to the latest distraction engines . I spent about five minutes perusing the site, checking out members, watching videos, looking at pics, and reading posts. Great. Done. Back to organizing my ticket stubs of the 1985 Summer Tour. Ah, patchouli...

But hold on here. I sensed something different. Something larger than just another social network. RuncastTV was different in that I *knew* some of the members. I recognized the names. Most importantly, I was interested in the content. I could see myself contributing to the community (because I already do with this silly little running blog ). I put the shoe box of ticket stubs away and logged in for another look. Comment wall, groups, blogging, pic uploads, videos, widgets...it slowly came to me: RuncastTV is Facebook for runners, by runners!! I get it, I get it!!

And you should too. Sign up and join the community.

Take care of yourselves and your running...

Try this one...

2009-01-04T08:29:00.000-05:00

Hey runners! Found this great New Year's Challenge via TK's blog . I've given it some thought and I'm going with EXECUTE.

ex⋅e⋅cute

verb, -cut⋅ed, -cut⋅ing.

–verb (used with object)

1.	to carry out; accomplish: to execute a plan or order.

2.	to perform or do: to execute a maneuver; to execute a gymnastic feat.

3.	to inflict capital punishment on; put to death according to law.

4.	to murder; assassinate.

5.	to produce in accordance with a plan or design: a painting executed by an unknown artist.

6.	to perform or play (a piece of music).

Law.

a.	to give effect or force to (a law, decree, judicial sentence, etc.).

b.	to carry out the terms of (a will).

c.	to transact or carry through (a contract, mortgage, etc.) in the manner prescribed by law; complete and give validity to (a legal instrument) by fulfilling the legal requirements, as by signing or sealing.

8.	Computers. to run (a program or routine) or to carry out (an instruction in a program).

–verb (used without object)

9.	to perform or accomplish something, as an assigned task.

10.	Sports. to perform properly the fundamental moves or mechanics of a sport, game, position, or particular play; show smoothness in necessary skills: We just didn't execute defensively.

Origin:

1350–1400; ME executen < OF executer < ML execūtāre, deriv. of L execūtus, ptp. of ex(s)equī to follow up, carry out (punishment), execute;

I figure I can do better at executing in all the areas of my life. Definitions 1, 2, 5, 9, and 10 are the most relevant, although I don't want to rule out the assassination of a few bad habits ;-)

What's your one word New Year resolution??

Enjoy!

Goals for 2009...

2009-01-02T08:04:00.001-05:00

Hey runners! Get ready because here comes the obligatory goals for 2009 post! I've been lazin' around since I finished the MCM back in November. Now I'm totally healed up, totally holiday'd-out, totally fat and totally psyched to get back on track.

Here are my running goals for '09:

Run a sub-1:50 Half Marathon - going for 1:50 instead of sub-2:00 because my half splits at the Maine Marathon and MCM were just a tad over 2hrs, so I thought it would be good to have some meat on that bone...
Run a sub-3:50 Full Marathon - yep, I will need to shave 19-21 minutes off my overall, which if I achieve Goal#1 then it should be possible...
Complete 4 more states in my 50 marathons in 50 states journey - 3 down, 47 to go...
Log 1500 miles in 2009 - just throwin' this one out there, I did 1030 miles last year so what's another 470 really...

Take care of yourselves and your running...

Happy New Year!

2009-01-01T07:31:00.001-05:00

Hey runners! Happy New Year to all the great folks out there who've inspired me to be a better animal over the past year. I had a fantastic 2008 running season hitting the pavement 140 times, covering over 1000 miles. Here's some other fun year in review stats courtesy of the best free training log out there :

In 2008 I learned how to train injury-free and how to push beyond the pain when my body said enough ! I participated in and completed 2 half marathons and 3 full marathons (check out the sidebar for links).

I look forward to 2009 bringing more challenges , more races and even more inspiration from the best online community on the Net !

Take care of yourselves and your running...

Be back soon...

2008-12-20T07:53:00.001-05:00

Hey runners! First off, let me just say that I HAVE NOT ABANDONED THIS BLOG. My updates for the 2009 running year are coming soon, so stick around!

Also, looks like some of the gang are using Twitter to stay in touch. I created an account a while ago, but never used it (yes I sign up for all the latest whizz bang web 2.0 sites). Lately I've received a few follower notifications, even though I don't post to Twitter. I just wanted to say that I truly appreciate the interest and hope to bring micro-blogging into the mix soon.

Take care of yourselves and your running...

Manchester City Marathon post-post...

2008-11-03T05:58:00.001-05:00

Hey runners! I finished the MCM in 04:11:42! Stay tuned for the full race report...

Manchester City Marathon Pre-post...

2008-11-02T05:23:00.002-05:00

Hey runners! I'm awake. Couldn't sleep anymore. I'm really nervous about today's outing because of my lower back pain. I haven't run since Thursday, hoping to let things rest and recover, but I still feel shaky. There's an achy dullness of pain, a deep soreness emanating from my lower back. Like I've said before, I've had back pain most of my adult life, so I know myself pretty well. Running has given me even more insight into the various creaking and groaning of my body. And let's face it, as I cruise into my forties, there's a lot more of that to get in tune with. Right now, I feel like I'm a step, a bend, a twist or turn away from lapsing into a full blown muscle spasm episode. Despite my better judgement (which isn't worth a crap most days anyway) I'm running today.

I went out looking for inspiration on the web and found this great site. No inspirational quotes about being pig-headed and foolish though. Oh well...I'm trying to stay focused on the known, rather than the unknown: I know I've trained over 500+ miles for this race; I know I've logged over 1000+ miles this year; I know my nutrition plan works; I know my gear is tried and true; I know the weather will be great; and I know all the unknowns will be known over the coming hours. Wish me luck and see ya on the other side!

Take care of yourselves and your running...

Baby Got Back(pain)...

2008-10-31T06:25:00.003-04:00

Hey runners! Ok, so I've officially jinxed myself with my prior postings of no injury, feeling strong and "...I'm the King of The World..." hubris. My lower back has decided to take me down a notch and go into spasms of excruciating pain. Now, I've had back pain off and on throughout my adult life, so this is nothing new. However, I can't recall having an episode since I've taken up the runner's mantel. Concerned? Oh ya. Running the marathon on Sunday? Well, what's the worst that can happen? I end up in the ER for emergency back surgery, 6-8 month recovery, probably won't run for a year. Hmmm...decisions decisions...

Looking good for Manchester City Marathon Sunday...

2008-10-29T06:55:00.001-04:00

Hey runners! The weather is looking good for MCM on Sunday.

I've got some lower back pain that's been nagging me since my 15 miler last Saturday. I took Sunday and yesterday off, and I'm off again today. (No, I'm not one of those runners who's afraid of tapering.) I'll get what miles I can get in between tomorrow and Saturday, but I'm not going to push it. I'd rather rest and go into this thing with a healthy lower back. Really, after all the miles I've put in this season, another 10-15 won't make any difference. It is what it is, as they say ;-)

I plan on getting over to the Expo on Saturday, and driving the course too. I think that helped me in Maine just knowing what to expect. See you out there!

Take care of yourselves and your running...

Training Wrap Up...

2008-10-25T09:39:00.002-04:00

Hey runners! Things are winding down here in Litchfield. My mileage is tapering down and not just because I have another marathon coming up. I've logged well over 900 miles for 2008 and I'm feeling pretty much done.

Oh I'll try to keep a base of 15-20 miles per week just so I don't blow up like a balloon over the winter. But training for 2 half and 3 full marathons has really sapped my mojo.

Don't get me wrong, I feel great and my running feels like it's been taken to the next level. I made it through the year with little to no injuries, shaved 10 minutes off my half-marathon time, and 40 minutes off my full marathon time. I've improved my running form, quickened my pace and turnover on hills and have a much better understanding of the importance of nutrition during long runs (read: avoid bonking).

As I head into my final taper towards the Manchester City Marathon, I'm proud of the mileage I've put up this season and the progress I've made. I've got nothing to prove on November 2, just gonna kick back and enjoy the ride.

Take care of yourselves and your running...

WWH PR!

2008-10-12T14:01:00.000-04:00

Hey runners! Just completed the World Wide Festival of Races Half Marathon in 02:01:02! Perfect weather and plenty of rest after the Maine Marathon last Sunday were contributing factors. The weather in New England couldn't be better: bright sunshine, no wind, low 50s. I listened to Fdip #156 "Cheers from the Blue Bubble" episode and it was phenomenal to hear you all and have you "with me" as part of this event.

Congratulations everyone!!!!

Take care of yourselves and your running...

Maine Marathon Part Deux...

2008-10-12T07:25:00.001-04:00

Hey runners! So last we knew, our hero (that's me) was hugging his wife and kids after being reunited at the starting line of the 2008 Maine Marathon. The gun went off with a snap. "That's the start", I announced. "See you on the other side."

I followed the crowd of runners over the starting line. I crossed the start, and realized I forgot to set my watch and foot-pod. I immediately pulled over. The irony of having to pull over steps away from the start of the race wasn't lost on me. I chuckled as I fumbled with the foot-pod, then went on my merry way.

The first part of the course was a beautiful run along Portland's Back Cove. I don't have the words, or writing acumen, to describe the scene, but trust me it was just amazing. To our right, the sun was rising over the water. A billion diamonds sparkled on the surface as we made our way down the tree lined lane. Majestic homes watched a sea of bobbing heads float by. I get emotional in the first mile or so of a race. To the spectator, we appear united in our purpose, all marching towards the same goal. But the truth is that each runner has their own goals, their own reasons, their own purpose. We turned north onto Route 1, crossing over Martin Point Bridge. Once back on land, we headed north on Route 88 where the half-marathoners turned around and the rest of us settled in for the long haul.

With so many runners turning around, I was gripped with the fear that I was in last place! I shook it off and kept pushing. My 9:30 pace felt great. All the training miles were paying off. This was only my second full marathon and yet having the experience of VCM in my back pocket was paying off. Hansons-Brooks was paying off. I had plenty of gas in the tank and refueling with GU at miles 7, 12, 18, 21 and 23 allowed me to avoid the wall altogether.

"Carmina Burana" played triumphanlty in my earbuds as the mid-packers ran back over the Martin Point Bridge where our journey began so many hours ago, the sun shining directly overhead now. The song signaled to me that there was an hour left in my playlist, bringing the realization that I was not only going to beat my VCM time of 4:48, but I was going to crush my goal of breaking 4:30 by at least 15 minutes! "No time for emotion. Get this thing done," I coached myself. And with this singular thought, I completed the Peak Performance Maine Marathon in 04:09:04. Now was the time for emotion.

I had pushed myself harder than ever before and I felt good, strong, satisfied. I'm not saying it didn't hurt or that it was easy. It did hurt and it wasn't easy, but that's my point. You see for me, the marathon is a microcosm of the human condition itself: we learn, we grow, we socialize, we laugh, we cry and in the end it's worth it because our example shows others that it can be done.

Take care of yourselves and your running...

And the winner is...

2008-10-07T07:33:00.001-04:00

Hey runners! No, I didn't actually win the Maine Marathon, but I did manage to crush my VCM time and establish a new PR!

The morning in Portland, ME was crisp with temperatures in the high 30s, cobalt skies and very little wind. My obsession with the weather that had started 15 days prior had paid off, it was going to be a picture perfect running day. I woke up around 6am and ate a ClifBar and a bagel. The pound of linguini I ate the night before was still rumbling around my stomach and I really wasn't hungry at all, but I knew it was the right thing to do. I washed down breakfast with 2 cups of hotel room coffee. I suited up, waffling for 10 minutes on whether to wear a long sleeve or a short sleeve. I decided to go with a long sleeve since they were calling for temps to only rise into the 50s. Next, headband or hat? After all the miles logged and all the sacrifices and sweat, this is what it came down to! I threw caution to the wind and went with the hat...

We loaded the kids in the van and headed downtown, missing the exit on the first pass. We turned the van around and made our way back. My stomach didn't need the added excitement of missing the start of the race I'd spent my summer training for. Seeing the traffic backed up, I realized just how close this was going to be. Now at a standstill, we waited. Runners were jumping out of their escorts and running down the embankment to get to the starting line. We waited. I watched the clock in the dash tick off the minutes. The boys were silent in the back seat, still dazed from the pre-dawn start to their day. "Um, maybe I'll just walk from here", I said. And somehow with that, the traffic began to move. We edged forward and made it down the ramp with time to spare. I high-fived everyone and jumped out near the starting line. They would park the van while I lined up. I knew they would miss the start.

I stumbled my way through the usual pre-race scene: runner's stretching, runner's chatting, runner's laughing, runner's smiling. I went through my usual stretch routine, hit the port-o-let, then lined up towards the back. I was surprised to hear my name being called. Huh? I saw my wife and kids craning their necks through the crowd. "You made it!" Hugs and kisses ensued. Seconds later, the gun went off and the journey began.

Stay tuned for more race details from my running of the 2008 Peak Performance Maine Marathon!

Take care of yourselves and your running...

End of summer update...

2008-10-02T06:35:00.003-04:00

Hey runners! It's been a month, so I figured I would post an update. That's what bloggers do, right? Post to their blogs? Anyway, I won't go into all that. Suffice it to say that while I do try to keep up a training blog, I could never consider myself a blogger because that term implies that I regularly post meaningful, witty snippits of self-published brilliance. Sorry, not that guy.

Overall my summer training went well. I enjoyed following the Hansons-Brooks training plan because of the consistency of the schedule and mileage. It was easy to plan my weeks and the long runs never went past 16 miles (although I did an 18 miler a couple Sundays ago just to test the waters). Also, I remained injury free throughout the summer, despite building to 46+ miles per week. Sure there were aches and pains along the way, but I never got the nagging runner's knee or plantar or any of the other chronic conditions that runners sometimes experience. Now with over 500 miles of pavement pounding under my belt, it's time to transition from training to racing.

So let's talk about racing. First, I'm running the Maine Marathon on Oct. 5.

This is my first race since running Vermont City back in May. I've been obsessing over the weather and it looks like partly cloudy with temps in the mid 50s will prevail. Perfect. Portland is about 2 hours north of Litchfield so we're going up on Saturday to hit the expo and drive the course. Should be a great road trip for the kids and of course they get a kick out of swimming in hotel pools ;-) My goal for Maine is to finish strong and shatter my VCM time:

10mile Halfmar 20mile Nettime Pace Guntime

======= ======= ======= === ======= ===== =======

1:37:06 2:08:25 3:27:12 4:48:37 11:01 4:51:35

With all the mileage I've put in over the summer, I'll be disappointed if I don't break 4:30.

Next up is the World Wide Festival of Races Oct. 12-13.

I'll be running the WWH right here in Litchfield on Sunday Oct. 13. Because of the moderate consistent training regiment I've been following all summer, I feel this distance is really my sweet spot. I'm hoping to finish under 2 hours. The trick will be whether or not I can fully recover from Maine to give the WWH my best. This will be my second WWH and is a special event for me because this is the one that got me off the couch of doom and into the running lifestyle. Thanks again Steve, Kevin, Dave, and Alan.

Lastly, I'll be running the 2nd Annual Manchester City Marathon on Nov. 2. Last year I ran the Half Marathon in this event and I remember thinking, "My god, I can't imagine being only half way through this hell..." as the half marathoners all took a left to the finish line and the full marathoners took a right to continue their 26.2 mile odyssey. This year I'll be taking a right.

Take care of yourselves and your running...

Inspiration, move me brightly...

2008-08-30T11:32:00.002-04:00

Hey runners! TK over at Pigtails Flying has a real way with words. Check out her great post and the advice she gives. (Reading TK makes me want to be a better blogger ;-)
Oh, and I've just broken the 40+ mile marker for the week!
Take care of yourselves and your running...

Training Update...

2008-08-26T20:55:00.001-04:00

Hey runners! It's been awhile so here's a quick training update. Last week, I took Sunday off, skipping my long run. I ran 4 on Monday, 5 on Tuesday, and Wednesday I was off. Then on Thursday I ran 10, Friday I ran 4, and Saturday I ran 8 miles. If I had run on Sunday, I would've had a 40+ week. But as you all know, "if" doesn't count for much.

I'm feeling good for the amount of mileage I'm putting in. No major aches or pains, but I do have some minor "discomfort" emanating from my right hip. It's more of a dull ache rather than a pain. It started a few weeks back during a speed workout. Hopefully it won't progress into anything bigger as I get into my peak mileage weeks. I have a 16 miler scheduled for this Sunday, 10 the Sunday after, then another 16 the Sunday after that. It will be interesting to see how that goes. I'm used to the Higdon plan where the long runs are longer. However, I really feel like the Hanson's plan is working for me, although the proof will be on race day. If I can just stay committed and healthy, I should be on track for a 4:30:00 PR.

Take care of yourselves and your running...

The Runners Roundtable...

2008-08-21T20:37:00.002-04:00

Hey runners! Another great podcast comes to the running community.

I haven't the faintest idea...

2008-08-10T09:04:00.001-04:00

Hey runners! Litchfield Runner here with a quick training update. I had a great time running at the beach a couple weeks ago, and then took an entire week off! The weather was lousy here in New Hampshire last week, but that really wasn't what kept me off the roads. My body was still a little toxic from all the partying I did on vacation, but I'm not sure if that was the reason either. My work schedule has been on overdrive since I came back (ever notice how when you return from vacation things are crazier then ever and you start wishing you never took the time off to begin with?!) In fact, I'm not entirely sure why I benched myself for a week. I just did, ok? Fine. We now return to our regularly scheduled program...

So, yesterday I got up around 6, had 3 cups of coffee, ate 1 chewy granola bar, and hit the road. I had an 8 miler to do and the weather was fantastic: dry, sunshine, mid 70s. I ran at my 5k pace for the first 4 miles and felt great. No creakiness, and plenty of spring in the ol' step.

Around the 5 mile mark, I could feel those 3 cups of coffee pressing on my bladder, so I ducked into the woods for a pee break. Now, it's important to note that immediately prior to stopping I had just come back up to speed from a walk break at the turnaround point, and was pushing up a "bump" in the bike path I run on. So I went from full effort to full stop and when I let my bladder go, it felt like more than just Green Mountain Nantucket Blend draining out of me! I was going to faint. The world spun around me as I yanked the earbuds out. That metallic, "get ready here comes breakfast" taste filled my mouth. I finished my business and stumbled back into the sunlight. I started walking slowly and thought about if I did actually go down, how long it would take before a search party went out. Did I say how long I'd be gone? How long will it take me to walk back from here?

I walked for about a mile until I was sure that 1) I wasn't dying, and 2) I was tired of walking. I finished the run. I was completely drained and a little shaky when I returned home and immediately ate a half a bagel and a glass of orange juice. Afterwards, I felt right as rain. Weird. I think my fainting spell was brought on by a perfect storm of running too hard after time off and possibly dehydration from the coffee (although I usually drink coffee prior to a morning run).

I'm heading out for a 10 miler today, but I'll be taking it real easy. I may bring a cellphone, and I'll definitely pee before I head out.

Take care of yourselves and your running...

Like falling off a horse...

2008-08-04T07:43:00.001-04:00

Hey runners! I'm back from a week's vacation and feeling very sluggish. I was determined to keep up my mileage while away, but I ended up burning myself out. I haven't laced 'em up since Friday morning. I'm bloated from Heinekenitis, and tired as hell. However, the good news is that running along the beautiful New Hampshire seacoast for a week brought me a couple of insights I thought I would share.

Big Running Insight #1 - Running is a lifestyle sport. And if your lifestyle isn't healthy (read: eat crap, drink much, sleep little, repeat) your running will suffer. Maybe not the first or second day. Maybe you'll still feel strong after the fourth or fifth day. But eventually, it will knock you off your horse. Period.

Big Running Insight #2 - Running is internal. Where or how (external) you run has very little meaning compared to why (internal) you run. As much as I wanted to be inspired by my external surroundings at the coast, I consistently found myself drawn inward, just like running back home in Litchfield. And when folks ask about your running, the first question is always why.

I'll have more thoughts on this as I saddle up again. Feel free to add a comment on any Big Running Insights you may have had along your journey.

Take care of yourselves and your running...

I wanna thank you...

2008-07-22T06:48:00.001-04:00

Hey runners! Kevin from the Extra Mile was kind enough to read a training update from me ON AIR! Thanks for the shout out Kevin! And thanks to everyone in the running blogosphere for sharing all the great race experiences, training updates and gear reviews.

Take care of yourselves and your running...

Dead legs update...

2008-07-20T11:54:00.002-04:00

Hey runners! Just a quick follow up to the prior post now that I've gotten my mileage in. I did 9 today, and NO DEAD LEGS! I felt strong, even though the humidity was a little oppressive. I ate a Clif Bar 1 hour prior to the run, and 3 Clif Shot Bloks at around the 5 mile marker. Seemed to be just the right amount for this distance.

Blogged with the Flock Browser

Dead legs runnin'...

2008-07-20T07:54:00.002-04:00

Hey runners! Rob here from Litchfield, NH with a summer training update. The weather's been really cooperating here in Southern New Hampshire and I'm thoroughly enjoying running in the morning as opposed to evening. When I run in the morning, I'm well rested (usually), the air feels cleaner and it gets the day's mileage out of the way. I don't feel that added pressure at the end of the day to rush home and get the miles in. Also, it's a great feeling just to accomplish something important before the world comes crashing in. Running in the morning: it's a good thing.

So Tuesday I did 4 miles of speed work at my 5k pace, Wednesday I was off. Thursday, I ran 5 miles at a tempo pace and Friday was an easy 4 miler. I felt good most of the week and I've been tracking my calorie intake to get some weight off. Sadly, after a solid week of training, yesterday I experienced the dreaded "dead legs" syndrome on my 6 miler.

I first heard the term "dead legs" on the Running with the Pack podcast and as Allan and Jeff explained, I knew instinctively what they were talking about. Dead legs is that condition where your legs just simply ain't got it. Your heart is in it, the weather's fine, you're hydrated, fed, ready to rock-n-roll, but the legs got nothin'. No spring, no stride, just lots of lead in 'em. The thing is, there's no warning prior to the run. You don't know you've got dead legs until you're out there on the road, pushing. Sucks. Totally sucks.

Now as Allan and Jeff explained, dead legs typically wears off after a few brutally unsatisfying miles. This was the case with me yesterday too. It took about 4 miles to get some spring back and achieve a pace beyond that of a centurion. So I survived yesterday's bout with dead legs, but what's in store for today? I need to put up a 10 miler today and I have no idea how it's going to play out. Dead legs 2 days in a row?! You see, the really awful thing about dead legs syndrome is that it is a total confidence shredder. You question everything about your running: why you bother (obviously you suck at it), your dedication to the sport (or severe lack there of), and worst of all your purpose (just take another walk break, it would be faster than your current pace).

But slowly the lead leaks out of your legs. The weights around your ankles fall away. There's a familiar quickening to your stride, the slightest breeze begins to cool your face and just like that you're a runner again.

Take care of yourselves and your running...

1-2-3-4 c'mon baby say you love me...

2008-07-12T07:23:00.001-04:00

Hey runners! I'm counting calories over at The Daily Plate and it's a blast! You create a free profile and set goals around caloric intake or your weight. Next, search for the foods you've eaten, and add them to your "plate". Your plate tracks all the calories, fat, carbs, protein, fiber, etc. so you can tell at a glance where you're at for the day and week.
Searching for foods is super easy because there are thousands of foods with nutritional info already listed, including specific brands, popular restaurants, fast foods, and even homemade recipes. I also like that it tracks "what I eat often" in a sidebar so that you don't have to search for repetitive foods (like coffee, banana, Clif Bar, etc.). You can also track exercise so that you get the "credit" against your caloric intake for getting your butt off the couch of doom.
Take care of yourselves and your running...

Blogged with the Flock Browser

Breathing: what a concept!

2008-07-09T07:03:00.001-04:00

Hey runners! I'm still feeling strong and healthy as I continue to build a solid base. My weight seems to be on the rise, despite upwards of 20 miles per week, so that's a real concern. I mean, you have to to figure if I'm burning an average of 740 calories per run and gaining weight, then I must be taking in more than 3000 per day! I'm pretty sure that's not gonna scale, as the saying goes, so I'm investigating the calorie/diet tracking sites out there that can help me log what I'm shoveling in. I'll let you know how that goes...

Based on all the great runcasts I've been following, it sounds like everyone's summer training is in full swing. It's a huge help to be able to train "with" everyone and benefit from the broad experiences of such a great community.

For example, Nik from the fabulous 4 Feet Running blog mentioned something so simple, yet so profound, "Breathe deep while going up hills." Um. OK. Sure. Well this runner decided to give it a try and guess what I found? It works! So now instead of laboring up the hills, I start breathing deep as I ascend, really sucking it in and pushing it out, using my breath to push me upwards. And when I get to the top, I find I'm not nearly as winded, and I'm able to quickly return to a more regular breathing rhythm. Who knew...thanks Nik!!

Take care of yourselves and your running...

Thumbs up...

2008-06-27T06:36:00.001-04:00

Hey runners! Hope this week's training is going well for everyone. Based on the latest episode of The Extra Mile, it is. I'd like to share a quick tip with you. Just a little something I noticed while out on the road yesterday. It was a beautiful sunny morning yesterday, and as I ran I observed my shadow on the ground. At first I was like, "Cool! That's me running". After the novelty wore off, I began studying my shadow, critiquing my running form. (Who said runners are OCD!?)

I could see how shallow my stride is, which I kinda already knew. That didn't bother me so much. What did bother me, was that my arms appeared to be bent slightly downward. I was swinging them front to back, trying to poke the imaginary racer behind me with my elbows, not side to side, so that looked good, but the forearms were angled ever so slightly downward. I wondered if it was just the distortion of my shadow. I then noticed that my hands were flapping about, just kind of all over the place.

I made a small adjustment so that my thumbs were pointing up (now you get the clever title, right?).

Lo and behold, my forearm immediately fell into place and became slightly angled upward, mid-chest, full steam. By focusing on just the position of my thumb, I could "stabilize" my hands and thereby get a much better angle on my forearms, which in turn caused my pace to become stronger, not faster mind you, but just stronger in stride and purpose. So thumbs up, runners!

Take care of yourselves and your running...

Blogged with the Flock Browser

Gotta ease into it...

2008-06-18T07:02:00.002-04:00

Hey runners! I've officially started training again. Sunday I ran 4 miles, Monday I was off and yesterday I ran 4. Today I'm off, then I'm running the next 4 days. Just trying to get my legs back under me at this stage, nice and easy.
I've switched to mornings for now, so we'll see how that goes. For the next 3 weeks I'll concentrate on my base (20-25/week), then add speed, tempo and long runs. Well, that's it for now, we'll see you out there.
Take care of yourselves and your running.

Blogged with the Flock Browser

Let's get this party started...

2008-06-12T21:38:00.001-04:00

Hey runners! The summer training plan is loaded. I've got some serious miles to work up to, but I'm feeling great.

Oh, and I registered for the Maine Marathon this morning. Nik from 4 Feet Running asked me if I had the marathon bug after running VCM. Let's see, Maine, Phedip WW Half and Manchester...um, that would be YES!

Take care of yourselves and your running...

Vacation is almost over...

2008-06-06T07:09:00.002-04:00

Hey runners! Well, I'm healing up nicely after my first marathon and it's almost time to hit the pavement again. I'm going to change it up a little for summer training.

First, I've been using Hal Higdon training plans ever since this journey started over a year ago and I think it may be time to try a different plan. Not that Higdon wasn't right for me, or that I feel I'm not getting the expected results. I just think that a little freshness in the ol' routine can't hurt. Also, my schedule with family and friends gets hectic in the summer and I think a more consistent running schedule will be easier to deal with in between BBQs. To this end, I'm going to try one of the training plans over at the Hanson's Distance Project. More on that as it develops...

Second, I'm going to try running in the mornings during the weekdays. I've been primarily an after work runner during the week and this poses a couple of problems. First is that almost as soon as Dad gets home, he's gone again to get his mileage in.

Not very conducive to T-ball schedules and "after supper ice cream runs". And secondly, during the summer months here in New England the weather pattern can be such that the day starts out sunny and clear, but by afternoon the heat and humidity builds until it either thundershowers or just becomes completely oppressive. Yes, this is usually about the time I'm lacing them up.

So, I'm hoping a little variety will add some spice to this runner's life.

Take care of yourselves and your running...

VCM Race Report...

2008-06-01T08:28:00.003-04:00

Hey runners! Here's my race report for the 2008 Key Bank Vermont City Marathon. Let me just say that having my wife and two sons with me for this experience was fantastic. After all the solitary training, it was a welcome change to have the family involved with Daddy's little "hobby". And it was more than just the event. The weekend in Vermont was a great getaway for us, complete with 3-hour Griswald road trip, luxury accommodations courtesy of the beautiful Burlington Hilton and exquisite weather courtesy of, er, a cool surface temperature resulting in high air pressure, which in turn keeps clouds and rain away.

The morning of the race I woke up at 6am to cobalt skies and temps in the high 50s. I dressed slowly, consuming 2 cups of coffee while triple checking everything. HR monitor? Check. iPod? Check. Shot Bloks? Check. The butterflies were swarming in my stomach. I fed them 2 Clif Bars and headed down to the lobby. The hotel had laid out a generous spread of fruits and cereals, coffee, sports drink, and water. I ate 2 bananas and took a water to go. I could see that runners were already walking past the hotel, up Battery Street to the starting line. I couldn't get over how jittery I felt. The crisp springtime air was electric with energy. The whole scene was amazing and the race hadn't even started yet!

I kissed my wife and sons, and feeling ambitious, made my way back to the 10:00 pace group. Running is truly an equal opportunity employer. Young, old, tall short, slim, wide. Come one, come all. Run for a cause or just because. I stood behind a young girl with her dad and his dad, her grandfather. The grandfather was visibly touched to be lined up with his son and granddaughter. This didn't exactly help my heightened emotional state so rather than turn into a sobbing idiot, I decided to do some quick stretching and wait for the National Anthem.

The gun went off and 3 minutes later I was crossing the starting line. The crowds were going wild. The energy was amazing and propelled me through downtown much faster than I wanted. I hit the tunes and tried to settle in. Inexperienced marathoners go out too fast. This is a fact, not a criticism. I was an inexperienced marathoner and could do nothing to dial back the excitement and enthusiasm. My goal all along had been to run my first full marathon in 4:30, and at mile 16 I was exactly 3:30 into this thing and feeling strong. I can do this, I thought. I can really do this!

But the marathon is a funny thing. You train the body to do the work. You train the mind to handle the pain. But this is a 26.2 mile run, and as elation turns to despondency, smiles turn to grimaces, and goal pace winds down like an old clock, your mind and body begin a not so subtle tug-o-war. Fear creeps in with each numbing ache. Doubts pour out like so much sweat. And when the body is spent and the mind becomes hopelessly clouded with doubt and fear, the only thing left is spirit. And what I discovered May 25, 2008 in Burlington, Vermont is that people who run and complete marathons are made of spirit. I finished the 20th running of the Key Bank Vermont City marathon in 4:48:37 to the cheers of the crowd and the hugs and kisses of my beautiful wife and kids. I am now and forever will be, a marathoner.

Take care of yourselves and your running...

VCM...4:48:37...

2008-05-26T19:47:00.001-04:00

18 minutes over my goal, but not too bad for a newbie...

Runner heal thyself!

2008-05-16T07:18:00.002-04:00

Hey runners! Week 10 was my biggest week yet and no surprise that I've got some minor aches and pains to discuss. After a 34+ mile week my right foot and right knee are hurting. The foot pain is coming from the bottom, outside portion pretty much opposite the arch. Never had that one before. The knee pain is all too familiar, like a grumpy old uncle who shows up uninvited to family get togethers. The pain is sharp, on the inside of the knee, just below the knee cap. It comes with shorter strides, but once stung, she hurts all the time.

Now, (wait for it...here comes the self-diagnosis) these aches and pains must be attributed to one are more of the following conditions:

1. Over Training

2. Bad Shoes

3. Excessive Weight

Over trained?! Are you kidding me!? Sure I've put my miles in, but I've had some pretty "light" weeks on the road to 26.2. If anything, I'm under-trained in terms of sheer consistency, and I've moaned about that a plenty in prior posts. At this stage, all I can do is taper consistently and try to "work out the kinks". Hey, it is what it is...

Bad shoes? You've all heard the story of the great buy I got on eBay for the Evolution IIs and how I received a free pair of Loco Banditos for running the Half at the Hamptons back in February. Well after 10 weeks of training, the Ev IIs squeak so loud from the midsole that I have to turn up my iPod. I think the midsole is totally shot and I can't be sure if that's because of the closeout special or the 400 miles that are on them. Either way, I'm stickin' a fork in them, they're done. The Banditos? Don't even ask. These were supposed to be my race day shoes, but I couldn't get them past the break-in! They're essentially "cushioned flats" if that makes any sense. I can't stay in them for more than 6 miles without the strength literally draining away from my legs and out the soles of these things. The remedy? Drop $90 on a new pair of Foundation 7s and give 'em hell over the next week in the hopes they'll be ready for race day.

Excessive weight? Hmmm, I did say that I needed to drop another 10 lbs. Yes, I know saying it, writing about it, and actually doing it are all very different activities. I'm heavy for this distance, plain and simple. So what's a middle-aged, middle-of-the-packer supposed to do?

Gitcherdamn face out of the trough!

Take care of yourselves and your running...

Number 9, number 9...

2008-05-03T09:44:00.002-04:00

Hey runners! Week Nine, I can't believe it! Well it wasn't the greatest week of training, as you can tell from the numbers in the sidebar. I missed my long run on Sunday, so I'm way down for the week. I had a real strong mini-long run on Thursday. I've been fueling for these mini-long runs by munching down a ClifBar while commuting home. By the time I change, stretch and hit the street, I've got plenty of gas in the tank.

Let's talk shoes for a minute. Last year, Runner's Alley fitted me for the Asics Evolution II and I had a great first year of running. The IIs are little heavy, but the comfort of the ride is great. Asics came out with a replacement, the Evolution III, last fall. I bought a closeout of the II through eBay, to ensure myself another 500 comfy miles. NOT! The closeouts, which were half price, began "squeaking" from the mid-sole after a hundred miles or so. I didn't think too much about it. I mean what do you expect for a half price closeout, right? Well now I'm getting blisters! My little toe is a wreck and I've never had problems before. I've got three weeks to go...I hope these bargain skids make it!

20 miler tomorrow, longest distance yet. I'll run in my Loco racers to help break them in for the big day.

Take care of yourselves and your running...

Do you think that's air you're breathing?

2008-04-19T07:30:00.002-04:00

Hey runners! So a great week of training this past week. I'll top out at 33+ miles for the week and they were all quality workouts. The weather has been cooperating and I'm making a concerted effort to leave work at a decent hour. Priorities folks, priorities.

So who has seen the 1999 metaphysical tour de force "The Matrix"? There's a couple scenes in particular that keep coming to mind during my training runs. In one scene, Morpheus and Neo are sparring within a simulation program and Morpheus is trying to teach Neo that his sense of sight, sound, touch, hearing and smell are fooling him. Morpheus explains to Neo that he is not bound by the rules of the world he sees and feels around him. Oh there are rules, but they can be bent, and in some cases broken.

In another scene, Neo watches with curiosity as a potential "One" bends a spoon through sheer will and concentration. He explains to Neo to not try and bend the spoon, but instead try to know the truth. Neo asks, "And what is the truth?" The protege replies simply, "That there is no spoon."

On many levels, running is becoming metaphysical for me. As I push the boundaries of my physical ability, I find a need to separate the mental from the physical. Next week I'll attempt my first 40+ mile week, beginning tomorrow with my furthest distance, an 18 mile long run. There is no spoon.

Take care of yourselves and your running...

Weak 7...

2008-04-13T07:55:00.002-04:00

Hey runners! Beginning of Weak 7 here in Litchfield (I know...clever little play on words;-). My training has been weak at best. Oh I have good days and bad days, but mostly I don't have anything! My weekly mileage is still off about 5-8 miles a week from where I should be. I'm finding it difficult to achieve any consistency. When I do get my butt out there, it feels good. No, I just can't put my finger on it...

Maybe it's work? I started a new job this year, so I've been working a lot. Many nights I get home past 6:30 PM, scarf down dinner, wrestle the kids to bed, then plug in for another 2-3 hours of "catch-up". My training plan calls for 1 day of cross-train and 2 rest days. This should be totally doable, but I still find myself taking an extra day off. Work is probably the lamest excuse for not running, since when I do get my miles in I feel more energetic, more confident and more productive. Maybe it's my weight? I'm down around 193 pounds, but even that feels heavy now. I eat like a 16 year old and use running as a free pass.

Hmmm...there's a lot of room for improvement here. When Runner's World asked Lance Armstrong how he, as an elite athlete, felt about having to train for Boston, he replied that you can't phone in a 26.2. Priceless. I reckon if Lance needs to take training for a marathon seriously, than so should I.

Take care of yourselves and your running...

Either or...

2008-03-28T07:32:00.002-04:00

Hey runners! As you know, I've been in the throws of a devastating flu/cold/thing. My mileage is way down (basically non-existent) and winter won't let go (a spring storm will drop another 5" of snow today). I pushed myself out the door last night and ran 4.6 very creaky miles. It took me over 3 miles to loosen up, and even then it was ugly. My lungs were burning. I won't go into all the different shades of green I coughed up.

Needless to say, training has been downright depressing. On the brighter side of things, I received my welcome pack from VMC. I have a feeling this is going to be a very special event for me. My first full marathon, waving to the cheering crowds and reveling in the spectacle of the event, raising my arms in victory as I bolt across the finish line in 4:18. Or it will be a complete disaster, hitting the wall at mile 16 due to my inconsistent training, walk/shuffling my way to the finish in 5:39, only to find all the food gone. Right now, it feels like it could go either way.

Take care of yourselves and your running...

Down for the count...

2008-03-22T07:31:00.001-04:00

Hey runners! I am down for the count, as they say. Sick as a dog. A hurtin' pup. I've been shaking under a blanket for the past three days and I haven't laced 'em up since my cross-training walk on Monday. I'm in Week 4 of training and it was supposed to be a "set-back" week, but this really isn't what I had in mind!

I'll be back out there as soon as I feel human again. Unless, um...things get worse...

Take care of yourselves and your running...

Week Three...

2008-03-18T06:34:00.001-04:00

Hey runners! So it's Week Three of my 12 week spring marathon training program. Sunday was my long run, a 13 miler. I felt good during the run, but afterwards I was wiped. I couldn't get off the couch and I had flu-like symptoms. I feel good this morning, just sore.

13 miles is significant to me for a few reasons. First, it's my longest distance. I've never run more than a 13.1 half marathon. Second, the loop I train on is a 13 mile loop. I've never had to venture out past this loop, which by the way has 5 miles of beautifully paved bike path. Breaking down the psychological barrier of 13 miles won't be as hard as mustering the courage to run on the narrow, winding, no-shoulder, "10 points for that thar runner, Clem", back roads of Litchfield, New Hampshire.

I'll keep you posted on my progress ;-)

Take care of yourselves and your running...

Hello, it's me...

2008-03-02T08:05:00.001-05:00

Hey runners! My on-again off-again training blog is like a sputtering romance. We enjoy each others company when we're together, but it's hard to carve out the time. We want different things, you and I. What's that? Yes, I know you give me my space and never complain when I'm away and don't post for weeks on end. And that's what I really like about you. No judgments; you're just there when I need you. You take me back with open arms each time I come schlepping in like a prodigal son. You attentively listen while I ramble and rail about the great running adventures I've had without you. And yet, there's no one I would rather share them with...uh...OK that was weird...

Now that's just a goof, but my point here is that while these posts may have become as scarce as a warm, sunny day in winter, I'm still out there doing a man's job (no offense ladies!). The inaugural Half at the Hamptons was a great winter race. The course scenery was a postcard of New England winter coastline. The speed of the course was only outdone by the speed of the changing weather. Within a two hour window it had changed from sunny high 30s Fahrenheit to snow and freezing rain low 30s Fahrenheit. When it went from sunny to cloudy, I thought "Well it could be worse. It could be freezing out here." When the temperature dropped ten degrees I thought, "Well it could be worse. It could be snowing." When the snow changed over to freezing rain, I thought, "I've seen it all. Nothing could be worse." But then my friends, I hit THE WALL.

I knew my training had been on the light side, being winter and all. The limited daylight, the holiday cheer, the icy running conditions, and the constant pull of the COUCH OF DOOM all stood in my way. Despite all this, I had weekly 10 and 11 milers under my belt. I had kept a base of 10 - 16 miles per week (nothing in hindsight). But being able to hop off the couch and run a decent 10 miler is no substitute for the consistency and endurance that a true training program provides. My body taught me this lesson with each hobbled stride of miles 12 and 13. (Oh, did I forget to mention that at the last minute I decided to run the first 13.1 miler of the year in last years shoes, which have about 500 miles on them, so as not to dirty this years shoes? Ya, sometimes I'm just brilliant that way.). I finished with a raging blister and a respectable time. I promise to take the next race more seriously. Lesson learned, 'nuff said.

Take care of yourselves, and your running...

One liners...

2007-12-22T07:36:00.001-05:00

Hey runners! No training updates, but here are some great one liners from 26m.

Enjoy!

Ramp up...

2007-11-27T20:26:00.001-05:00

Hey runners! I'm slowly ramping up the mileage again. Last week I ran 5 on Sunday, 5 on Wednesday, 7 on Thursday, and 5 on Friday. The weather up here in my corner of New England has been spectacular, high 30s F, cobalt skies. This past Sunday, I ran a strong 8 miler, finishing with plenty of gas left in the tank. All of a sudden, I'm back to my pre-race baseline of 22 miles per week.

One of the things I like to do with this blog, is post my long run playlist. Music is an integral part of my running and training, despite the growing controversy. I think a good set list can carry you through just about anything in life.
Here's the long run set from this past Sunday....

This list of tunes is about as eclectic as it gets. I'm continuing to work through my "zero plays" smart list in iTunes, and it's getting down to the nitty gritty. (No really, the 24 minute Dark Star was surprisingly upbeat ;-))

Take care of yourselves, and your running...

2008...

2007-11-20T20:22:00.001-05:00

Hey runners! Just signed up for my first race of 2008. It's the Hampton Half on Feb. 10.

2008...Bring it!

Back in the saddle again...

2007-11-18T07:41:00.001-05:00

Hey runners! I took some much needed time off after running the half at the Manchester Marathon. I usually take a week of downtime after running a big race, and this time it happened to coincide with also getting my first cold of the season ;-( You know how it is, brutal cough, sore throat, constant blowing of nose, typical November fare...Yesterday, I picked up the pieces and got 5 miles in on the treadmill. It took about 2 miles to get the cobwebs out of my knees, but overall it felt awesome!

I posted a while back about my concern for the end of the "running season", and about how I should be looking at the colder weather as an opportunity to cross train (indoors!). However, what I've found is that once the word is out that you're a runner, friends and family seem obligated to ask "How's the running going?", or "When's the next race?" or "So did you get that out of your system?". Weird, but if that isn't enough, the gang at the Extra Mile Podcast are back! This fantastic show inspired many of us to train for and complete the PWWHMC. The show is back and will feature runners from the community as guest show hosts. Anyway, (get ready, here comes the point) all of this has prompted me to head down to my favorite running store and, shall we say, expand my running wardrobe for the cold weather that has settled on us here in New England. The folks down there are so knowledgeable, so helpful and friendly. And what do they say as I'm leaving with my bag full of cold weather gear? "Hey, there's a fun run coming up in December to help out the local Food Bank..." It occurs to me that maybe there is no "running season". Maybe there's just running. 'Nuff said.

Take care of yourselves, and your running...

Results...

2007-11-04T19:37:00.001-05:00

Hey runners! PR today, yeah!!!

On your marks...

2007-11-03T16:36:00.000-04:00

Hey runners! Final race tomorrow and looking forward to it. I picked up the Foxboro flu last Sunday and haven't been the same since ;( Good thing it's my taper week!
I shivered under a blanket on Monday, Tuesday I was well enough to at least work form home and Wednesday and Thursday I made it into the office. Yesterday, I got 4.8 in just to loosen up, but it was ugly. My entire chest was burning and I pegged the HRM at 210! Not good. Lots of green stuff came up and out, so actually I think that's a good thing. Anyway, picked up my number and chip today at the sports expo and lots of goodies too. Race rules claim no iPods so I'm really really bummin'. Two hours with no tunes?! That will be a first! I guess for the final race of the season I'll just have to soak in all the sights and sounds.
Take care of yourselves and your running...

It's the lifestyle stupid...

2007-10-28T08:17:00.001-04:00

Hey runners! My training miles for the week haven't been this low since the first week of September! Part of the reason is I needed to convert my long run from Saturday to Sunday. That basically shifts my training week from Saturday to Saturday, to Sunday to Sunday. So last Sunday I had no long run and yesterday (Saturday) I had no long run. Make it up during the week you say? Um, no. I'm already putting in 5+ miles on the treadmill and running in the pitch dark!

Which brings me to my point (yes, there is a point). New England is headed into the freezer for the next 20 weeks or so. I've been thinking a lot about what is to become of the awesome base that I've worked so hard all summer to build. Can I really sustain with treadmill workouts and cold running gear? Well, only I can answer that, right? One of the problems is that I tend to think about this in terms of black and white. Either I've made a commitment to the running lifestyle, or not. But the fact of the matter is that this isn't a black or white issue. I can be committed to training and running races for 8 or 9 months a year and reap all the benefits of a healthy active lifestyle. But I can also use the "off-months" to take advantage of cross-training opportunities like skiing, snowboarding and spinning (indoors of course!). There's nothing wrong with adapting, and in fact adaptation is a clear sign of being a good animal.

Take care of yourselves, and your running...

One more for the road...

2007-10-23T06:53:00.000-04:00

Hey runners! The posting to my training blog is a direct reflection of my training these days...lean! I somehow managed to keep my weekly mileage up around 22, including a long run last Saturday of 10 miles. The build up to the PWWHMC was so huge, that the downside is steeper than I imagined. I'm curious if anyone else is feeling the post-race blues too.
Well, enough of all that. It's on to the next one: The City of Manchester Marathon and Half Marathon. I'll be running the half marathon at this event and this will mark my last race of the season. More on training as I get it, er, do it!
Take care of yourselves, and your running...

Quick note...

2007-10-18T07:11:00.001-04:00

Hey runners! Sorry I went "dark" for a bit...guess I was still catching my breath after the PWWHMC.
I've had a slow return to training for the final race of the season. I'll be running the City of Manchester Marathon and Half Marathon on November 4. My confidence is high, since I've already completed a half. Over the next 4 days I'll ramp up the mileage a bit, and convert my Saturday long run to Sunday.
That's it for now, take care of yourselves, and your running...

Race report...

2007-10-14T07:56:00.001-04:00

Hey runners! Well, I've come out the other side of the PWWHMC. The weather was spectacular in Litchfield, New Hampshire. Cobalt skies, light breeze from the north, low 50s Fahrenheit. My pace was 9:59 for a 2:14:49 finish. (The way my loop worked out I actually went over by .39 miles but let's not get all OCD here...).

This race was nothing short of amazing. I felt strong, confident and "connected". I have to admit that all through training, in the back of my mind, I always thought this race would feel like just another long run. Me. Alone. On the road. Gettin' it done. Nothing could've been further from the truth. I had pre-race butterflies, just like a regular race. I went out too fast, just like a regular race. I had that extra spark in my stride, just like a regular race. And I enjoyed the camaraderie afterwards, just like a regular race (although on the net, and not in the athlete's village). Amazing. The only explanation is the extraordinary efforts of the race directors, Mal, Terry, John, Ben and Steve, to bring us all together for this wonderful event. I came to race, but I've stayed for the community.

Take care of yourselves, and your running...

Time has come today...

2007-10-12T20:07:00.001-04:00

Hey runners! Yes, the Chambers Brothers said it best:

Time has come today,

Young hearts can go their way,

Can't put it off another day,

I don't care what others say,

They think we don't listen anyway,

Time has come today!

This is it. I've been thinking globally, and running locally all summer. All the time spent and miles logged have all led to this. And the creativity, dedication and technical fortitude of Steve Runner, those crazy Extra Milers, Buckeye, and all the rest have made it possible to run with over 1,100 fellow runners around the globe. I'll be out there with you, and you'll all be with me. Have a great race everyone.

Take care of yourselves, and your running...

Pace yourselves everyone...

2007-10-11T06:46:00.001-04:00

Hey runners! Thought I'd check in with a training update...Tuesday evening got home after 6:30 so I did a treadmill workout that was surprisingly enjoyable. I did 5 miles at a 9:40 pace. Wednesday I got out there for an easy 4.42 at a 9:47 pace. (Note to self: 52, raw, drizzle doesn't mean bundle up like an Inuit.) Both runs felt good.

I spoke with a colleague of mine at work who happens to be a triathlete. He suggested I set pace goals within my overall half marathon goal. For example, breaking the 13.1 miles into thirds, and setting a goal pace for each third. So, if my overall goal is to run a sub 02:15:00 half, then I could break that down into:

4 Miles - 9:30; 38 minutes

5 Miles - 9:45; 48 minutes

4.1 Miles - 10:15; 42 minutes

Math isn't my strong suit, but I think that schedule puts me over the finish line in about a 02:08? Breaking it up this way will be easier to track on the road and somehow makes that overall race goal seem more doable. Try it, it's fun!

Take care of yourselves, and your running.

Long may you not run...

2007-10-09T06:36:00.001-04:00

Hey runners! My great 12 miler was not to be. Chalk it up to the unseasonably hot weather, high expectation, lack of fueling, or all of the above. I just didn't have it. The 80 Fahrenheit and high humidity really took a toll on me. The sun was beating down and I didn't pack any extra fluids or energy snacks (doh!); a mistake I won't make for the PWWHMC this weekend. I bailed out at 10.33, finishing with a 10:36 pace.

The weather has finally turned in New Hampshire, calling for showers and temps in the low 60s all week. I've had my first look at weather for race day and it shows 52 Fahrenheit, chance of showers. (Should've bought that cold weather gear from the bargain rack back in July.) The good news is I feel good, I'm injury free and I'm down 25 big ones since May! More to come on this final week of training...

Take care of yourselves, and your running.

Even better than the real thing...

2007-10-06T07:40:00.001-04:00

Hey runners! I took yesterday off in preparation for today's 12 mile long run. We're looking at another unseasonably warm October day, 80s Fahrenheit, sunny skies. Breakfast will be the usual: 2 bagels (small size) with cream cheese, 2 bananas, and 1 chocolate peanut crunch Clif Bar. Yummy!

Here's what's on tap for tunes...

I should mention that a few weeks ago, I made a smart playlist in iTunes of songs where play count = 0 and I've been whittling through them on my long runs. There have been pleasant surprises and blasts from the past, but I sometimes find there's a good reason for songs with play count = 0!

Take care of yourselves, and your running ;-)

I feel good...na na na na na na na...I knew that I would...

2007-10-04T21:39:00.001-04:00

Hey runners! What a fantastic training run today. I feel like I've reached a whole other level. Sub 10 minute pace has eluded me all summer. Oh, I've run sub 10 miles here and there, but not 6.42 miles at a 9:49! With each stride my confidence grows for the PWWHM.

Saturday is my final long run and I'm really looking forward to it. A 12 miler...holy sh$t! It may sound like a cliche, but I never would have thought in a million years that I could run 12 miles. Intentionally. And look forward to it!

I hope everyone's training is going well. We're almost there runners ;-)

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Tuesday's gone with the wind...

2007-10-03T06:27:00.000-04:00

Hey runners! I had a fantastic run yesterday after 2 full days of healing time off. I ran comfortably at a 9:39 pace for 4.62 miles. Lots of power in my stride and the iPod was crankin'...

I got home after 6pm EDT, dressed, stretched and was on the road by 6:30. Unfortunately, this means 10 minutes into it I was running in the dark. I quickly noticed 2 things: 1) It felt faster to run in the dark; and 2) It's DANGEROUS to run in the dark! I'm lucky to have a bike path to run on for the most part, but getting to the bike path and coming home from the bike path was treacherous! Also, the path isn't lit and I ran worrying about twisting an ankle on a pavement divot or some industrious chipmunk's pile of acorns. I'm happy to report I made it home injury free.

Looking forward to today's run...take care of yourselves and your running ;-)

Got my mojo workin'...

2007-10-01T06:42:00.001-04:00

Hey Runners! I took yesterday off to "convert" my long run from Sundays over to Saturday. That means this coming Saturday will be my final long run before PWWHMC. It'll be a 12 miler, my longest distance to date. Today's my day off, so I guess you could say the training week is starting out a bit on the slow side. That's all part of the plan though ;-)

I'm hoping to get in 25 miles for this week as I begin to taper. I feel good and strong. No injuries and still plenty of mojo working.

Happy Saturday!

2007-09-29T17:40:00.001-04:00

Hey runners! Lot's of things to do today, like mow the lawn, get a haircut, pick up the dry cleaning, go to the dump, and run! Ok so I skipped the dry cleaning....

I'm looking at the next 2 weeks training and trying to figure out how to "line up" my last long run and taper before the PWWHMC. I guess I should convert from Sunday long runs to Saturday. That way next Saturday will be my final long run, then a week of tapering before the big day!

Sounds like a plan!

On the run...

2007-09-27T21:32:00.001-04:00

Hey runners! Another week of training wrapping up. 23+ miles so far, but not all of them good ;-) Tuesday I went out fast and finished solid. Wednesday I struggled a bit with the pace.

Today I planned on just a quick couple miles around the block, but ended up changing plans mid-route (never a good idea). I took an extended route and instead of a great wrap up run, it turned into a just get me home run! I need to get better at listening to my body.

Tomorrow is a much needed rest day, and then Saturday will be an easy 5 or so to loosen up for Sunday.

Two weeks left until PWWH...

Another milestone passes...

2007-09-25T06:11:00.000-04:00

Hey runners! This past Sunday's long run was a 10 miler. I've been on a 7-9 miler plateau for the past 3 weeks and now I'm climbing again! It wasn't easy by any stretch. I had some great tunes (more about that in another post) to carry me forward and the weather was perfect. Toast with jam, a bowl of Cheerios and a Clif Bar brought me to the 9 mile marker, then it was all heart. I was out of gas, but full of attitude. I completed in just under 2 hours. Check out the training log for all the gory details.

Yesterday was my rest day. No matter how bad life gets in the way, I can always depend on having Monday off. Some weeks I look forward to it more than others. I'm still pretty achy from Sunday, but I'll feel better by the time I lace up after work.

To Blog, Or Not To Blog...

2007-09-23T07:50:00.001-04:00

Hey runners! I've been struggling with the idea of keeping a training/running/ranting blog and as the title for this post popped into my head, the scales just tipped. So here's my first post...ta da!!

First, let me get you guys caught up. I started running back in the spring in hopes of shedding a few pounds and ending an almost completely sedentary lifestyle. I'm a geek by trade so I don't get much physical activity at work. I looked at joining a gym, but I didn't want to plunk down a bunch of cash and the not use it (I'd been down the "I need to exercise road" before). I figured jogging wouldn't cost me anything, so why not start there...$300 later I had a Polar heart rate monitor and a pair of Evolution II's and I was , well as they say, off and running!

Fast forward to summer....I was jogging regularly (4-5 times/week) when I heard someone say that the difference between a jogger and a runner is an entry form and a finish time. I knew I had to commit to an official race. I signed up for the CIGNA 5k, the Union Leader Classic 8k, the World Wide Half Marathon and the Manchester Marathon and Half Marathon. My "jogging" took on a new focus. I had a purpose and a plan. The intensity of my workouts grew. I felt like a runner. I was in training. Then my knee went out...I thought, "OK, I went from 0-60 and this just comes with the territory." I read all about knee injury and used RICE (rest, ice, compression, elevation) to slowly get back on the road.

Finally, autumn is here. I've remained injury free, and finished the CIGNA 5k in just over 30 minutes and the UL Classic 8k in just over 50 minutes. My goal for the WWH and the Manchester Half is 2:15. The long runs are getting longer as the days are getting shorter. Today I hope to break the 10 mile barrier, which is as much psychological for me as it is physical.

So there it is...I'm a runner. And now I'm a blogger.

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