Rob's Run to Remember

Almost a year...of nothin'

2010-08-05T23:29:00.002-05:00

It's been almost a year since my last post, which wasn't about running at all.

So I'm back into it an doing triathlon training - for real this time. No....really...I am. I even have a training plan that I am following on BeginnerTriathlete.com, so there.

So I'm hoping that being a multisport athlete won't beat the hell outta me and also cuase me to train in a different way allowing my to build up around my hip issues.

So there it is.

Whether it be bike, swim or run, see ya out there!

My First Skydive video....

2009-09-20T22:33:00.003-05:00

I posted this here because FB wouldn't work and YouTube claimed some copyright infringement, so they disabled the audio. Let's hope this sticks.

We interrupt our regularly scheduled...

2009-09-20T11:33:00.004-05:00

posting to talk about...

SKYDIVING!!!!

I did my first jump yesterday and now when I hear a small plane fly over, I look to the sky, not necessarily expecting jumpers, but still looking nonetheless. And for the rest of my life, whenever I see jumpers, I'm going to be jealous I'm not with them.

Chicago Marathon plans are scrapped...

2009-09-14T09:38:00.002-05:00

Hip problems have pulled me up short on all of my runs lately. I am now going to focus on training for Disney. First a visit to a sports physician will be necessary.

Yesterday's easy 3 mile run had my left hip and right hamstring feeling like they were going to snap. That must be related. I can't see how those two issues are coincidental.

The week in review...

2009-08-21T15:56:00.002-05:00

Tuesday was supposed to be 15 miles, but ended up being 10.5 - chalk it up to poor diet and lack of rest the days prior. I felt like going fast on Wednesday, so I benchmarked my mile.

6:12!!!!

That's a full twelve seconds off my PR for the mile. I am totally stoked!

Today was 17 miles and I forgot how hard that can be to bounce back. Oy!

Here's my splits (first 5 2.5 mile "laps"):

1 - 22:45 avg 150 bpm
2 - 23:51 avg 148 bpm - 9:32 pace
3 - 23:20 avg 150 bpm - 9:20 pace
4 - 24:35 avg 146 bpm - 9:50 pace - long uphill
5 - 23:44 avg 146 bpm - 9:29 pace

The next 3 splits are 1 mile in length as I hit the end of my route where I had discrete 1 mile lengths I could use. These were done as part of the last 4.5 miles of the course:

1 - 8:33 avg 150 bpm
2 - 8:19 avg 148 bpm
3 - 8:25 avg 153 bpm (that's just weird)

So, I'm pretty pleased. The overall time was 2:40:13 for 17 miles which makes it a 9:25 pace.

Chicago Rock N Roll Half Marathon

2009-08-02T11:57:00.002-05:00

My diet sucked the day before and I only had about 4 hours of sleep....

I happy that there's such a thing as Powerbars.

Overall time was 2:00:06. I'm too tired to share thoughts about the run right now. It's time for a nap.

Picked up my race packet today...

2009-07-31T21:18:00.003-05:00

And am getting set. No big deal really, I mean, c'mon, it's 13.1 miles....whoop-dee-frickin-doo...

Let's call it practice for setting up for the marathon in October...

Bib# 12085. Corral 12, which is 2:15. I don't think I'll be that slow. I do have a strategy which is to stay in my lower zone for the first 9 or so miles and then pick it up.

I'm going to have an insanely tough time reining it in.

While I'm here and not that I won't be thanking everyone through other means - but a sincere and heartfelt thank-you to everyone that has donated to my cause so far. If you're reading this and haven't done so, please give your consideration to it and use the link in the column to the right of this post.

Now I have something to write about...

2009-07-30T15:19:00.002-05:00

I sent a message out via Facebook asking my friends to donate to my cause. One of my friends did something completely unexpected, and posted an article on Associated Content here. In that article, he used the word "inspiring". I was immediately humbled.

While it's my life's goal to become a positive force for change, I at times feel that I am missing the mark. Call it getting bogged down in the pettiness of life. What does this make me other than "human", but I can't help but feel convicted by this word "inspiring".

Before I continue to wax rhapsodic, it's important to note that this effort isn't about me, but if one bleats too often about how they are part of something so much bigger than they are, are they not resorting to puffery. I'll endeavor to stay down-to-earth in my musings going forward.

So, in feeling convicted, I am called on not only to persevere, but to excel. It is in that effort that I give honor to my father's memory and provide an example to my children, which I hope they carry with them for the rest of their lives.

It's been a long time...

2009-07-29T17:38:00.003-05:00

But today was 8 miles in prep for the Chicago Rock n Roll Half Marathon. I've gotten myself down to an 8:58 pace for 8 miles and I ran the first mile in 7:20. I had some hills to contend with, so I'm hoping the flatter Chicago course will give me a faster time.

BTW - I topped my 5 mile pace the other day, and brought that in at 40:10.

No cerebral musings for now - I'm too hungry.

See ya out there!

Long time...no posts...

2009-07-20T20:08:00.002-05:00

But the runs have continued...I've posted a 5, 8, 5, 10 and 5 mile run respectively. The last 5 miler was done in 45:26 IN ZONE!!!! That just rocks on many levels!!! I'm turning the corner on cardio health.

On another note - I foolishly asked the thought of an English Lit major(who happens to be smarter than I) about the blog. Not my brightest moment, because what has this been but fodder for an Excel spreadsheet? That said, I am going to take the time to post my musings from my runs. I'll preface those with the actual technical information from my runs on the off chance that no one really cares what I think, which I stipulate is highly probable. One hopes that hours in my head might actually lead to some interesting distinctions. Anything that speaks directly to private individuals will be censored...

Nothing for today, sadly(or is it happily?)...but you've been warned.

IT'S ON!!!

2009-07-12T12:01:00.001-05:00

Just a quick update - the knee feels great! Time to kick fundraising into gear!

I shouldn't bitch....

2009-07-11T10:59:00.003-05:00

But I am going to anyway....THAT SUCKED!

I did 5 miles today starting at 9am. I wanted to get a sense for the humidity that I know I am going to be dealing with in the Rock & Roll Half marathon on August 2nd. It also didn't help that it's been six weeks since I've run and I am dealing with the last vestiges of a cold (all the sinus crap that lags behind).

5 miles in 52 min and some change. After about 30 minutes, I really didn't care how long I took. I just wanted to stay in zone and finish.

I really need to make sure I do this right. Time to get back in touch with my running coach!!!

Have fun out there! Stay hydrated runners!!!

Wisdom won out...

2009-07-06T21:14:00.002-05:00

And I decided to get some rest this week. I also took note of the fact that I passed out on the couch after eating dinner. Methinks I'm a smidge tired.

So, I am going to rest and try to beat out this cold.

Have fun out there runners! My thoughts are with you!

Bagged the workouts after Friday

2009-07-06T13:40:00.001-05:00

I did my 900yds on Friday and then took over a different mode of living for a couple of days, so I bagged the workouts. Feel a cold coming on but am going to ignore signs that I should take a break and swim 1250yds tonight.

I must be an idiot.

On another note, provided I can beat the cold, I start running on Saturday!!!

900 yds in the pool again...

2009-07-01T11:23:00.000-05:00

Wow...this is kinda tiring. I gotta make sure I stay fueled.

Today is another two workout day. Thinking that maybe I need to up my caloric intake so as not to scavenge my body.

Here's the workout if you missed it in a previous post:

1x200
4x100
4x50
4x25

I try to "sprint" the 50's and 25's to some degree to push myself. The 200 was dog slow, but the point right now is aerobic conditioning.

My knee is getting better. I'm finding that I respond well to exercise. Maybe it's psycho-somatic or I'm just plain psychotic...

The telling day will be August 2, when I run the Chicago Half.

See ya out there!

Leg workout...

2009-06-29T22:19:00.002-05:00

I'm taking a count of people that REALLY like having to climb stairs after a heavy leg workout. A show of hands please? Yeah...that's what I thought. Today was:

Leg Press
Calf Raises
Hamstring Curls
Leg Extensions
Hip Adductor

I'm tired!

more swimming....

2009-06-29T14:15:00.002-05:00

I'm using a program that would get me to the swimmer's mile, which is 1650 yds. This is done assuming that I would not be able to run, but since that isn't the case, I don't imagine myself getting there in six weeks.

Today was:

1x200
4x100
4x50
4x25

For a total of 900 yards...

Tonight is a leg workout. I do upper body at home, consisting of pull ups, push-ups and ab work. I'd like to see this program stick to some degree. The upper body stuff is no problem, but when I start putting distance on, I'd still like to lift.

Much better...

2009-06-27T14:32:00.002-05:00

I swam last night and did a leg workout today. The workout only took about 25 minutes, but we're not talking about anything complicated here.

The one muscle group in my legs I failed to work today was my calves. Other than that it was simply leg press, extensions and curls.

According to the physical therapist, I should stay away from running for about 2 weeks. At this point I think I will take her advice.

Swimming...

2009-06-27T00:15:00.002-05:00

Still swimming for another week or two and going to incorporate lifting to get some strength into my legs...

Tonight was:

4x100
4x50
4x25

For a grand total of 700 yards again. I'm tired!

See ya out there!

BTW - The half marathon and full marathon? THEY ARE ON BABY!!!!!

YES!!!!

2009-06-26T16:07:00.001-05:00

No meniscal tear, so no surgery.

Turns out it was a bone contusion caused by poor tracking of my patella. Time for PT.

The physical therapist's name is Usha. Wish me luck on that one.

Silly....

2009-06-26T10:16:00.003-05:00

Today I get to find out the prognosis on the knee. Good vibes...I'm looking for good vibes.

I ACTUALLY swam 700 yds on Wednesday night. Not like Monday where I only put in 525 yds. I need to check the math on that program I downloaded. I was exhausted after that.

Swimmers? Y'all ROCK!!!

I'll be swimming later tonight.

See y'all out there!

HOLY SWEET JESUS!!!!

2009-06-22T06:21:00.002-05:00

I'm exhausted!!!

700 yards of swimming...not including warm-up or cool down. I need my Mommy. I'm tired. The knee felt pretty good yesterday and then today - errant clicking and what-not...joy and rapture.

Scheduling the MRI today. Wish me luck.

HAVE A GREAT DAY!!!

First week's plan...

2009-06-21T19:25:00.002-05:00

I found this online and it looked good. I think I need to stay focused on being in zone.

WEEK one (Three Days):
100 yards...rest for 12 breaths...repeat 3 times.
50 yards...rest for 8 breaths...repeat 3 times.
25 yards...rest for 4 breaths...repeat 3 times.
total: 700 yards

I'd say "See ya out there" but unless you're going to be at the Indian Boundary YMCA...

And the hits just keep on comin'!!!!

2009-06-19T15:30:00.004-05:00

It might be a meniscus tear. From playing tennis.

So now I need to schedule a MRI scan and then talk to the doc about possible arthroscopic surgery. The marathon is still on...I'll just be slower. I'll still run Disney, but if I can't qualify for Boston at Disney, I'm going to skip it. Ironman is more important to me. If I miss the cut at Disney, I'm doing the Chicago Accenture Triathlon. Heck, I may still do the tri if I do make the cut...but if it interferes with Boston, it will wait.

Time to swim for fitness.

This has been one helluva year...and it's just barely half over. Good thing I have a sense of humor, 'cuz this is damn funny.

See ya out there!!!

I RAN!!! I FINALLY RAN!!!

2009-06-15T20:17:00.002-05:00

Only 5 miles today. Decided to take it easy. I am going to ease into it. I have no qualms about doing 26, I just wanna do it FAST!

My pace was 8:57 per mile. My first half was at 8:46. Resting tomorrow and back to it on Wednesday.

See ya out there!

Feelin' it today...

2009-06-10T22:06:00.002-05:00

Wanted to push it a little so I only biked 15 miles and some change. My average speed was 15.7 mph, so I was able to get faster!!!

The knee is feeling pretty good. I think I may actually run on Saturday!

See ya out there!!!

Saturday's ride - 25 miles

2009-06-07T12:35:00.002-05:00

The knee is feeling better. It doesn't hurt when going downstairs - it only clicks.

Yesterday's ride was 25.59 miles in 1:39:57. That's a rate of 15.23 mph. Today is calisthenics - pullups, pushups, and leg lifts.

It's been rather quiet eh?

2009-06-07T12:29:00.002-05:00

The doc's instructions were to stay on the bike for a couple of weeks...so I've started finding that the Runkeeper app on my iPhone is working better (strong work by the folks at FitnessKeeper Inc.).

My ride on Wednesday, June 3rd was 10.23 miles at a rate of 14.94 mph. Not too shabby!

OOF! That smarts a little!

2009-06-02T22:24:00.002-05:00

I think I've danced on the edge of going off-topic on this blog. Well, now I am going completely off-topic.

I have 9 weeks to find a job. NINE WEEKS!

This should be fun. I'm actually excited about what could be in store for me. THANK GOD FOR EXERCISE!

Now returning to our regularly scheduled irrelevant drivel.

Bike again today...

2009-06-02T00:26:00.002-05:00

I biked at or around threshold for an hour. Threshold on a bike is about 140bpm.

I only did 15.4 miles in that hour, so I guess I'm a little slow?

I'm exhausted. The knee is starting to feel better.

See ya out there!

Outcome of the visit with the Doc

2009-06-01T11:39:00.002-05:00

Turns out I did a number on the cartilage in my knee. So it's the bike for the next couple weeks. The knee feels better and Doc has me on Mobic for anti-inflammatory purposes.

Just trying to figure out when to ride. 4:30am is a little dark so I'll have to figure something out...

I rode for 45 minutes while trying to hit threshold. THAT WAS INSANE! I couldn't do it. Apparently threshold on a bike is alot lower than when running. I'll be trying to figure out what that is.

See ya out there!

The knee isn't better...

2009-05-28T10:23:00.001-05:00

I have a doctor's appt. tomorrow, so I didn't run this morning. No use in pushing it.

I was supposed to do 12 miles on Saturday, but I don't think it's in the cards.

SPEEDPLAY!!!!

2009-05-27T20:57:00.002-05:00

Yesterday...

Here were my splits...

1. 10:03 warm-up
2. 1:16.35 sprint
3. 2:20.67 jog
4. 59.98 sprint
5. 2:06.3 jog
6. 1:00.45 sprint
7. 2:58.18 jog
8. 1:00.88 sprint
9. 10:17.04 cooldown

Total time was 32:03.52. Total distance was 4 miles.

Tweaked my knee playing tennis with the kids

2009-05-25T08:55:00.001-05:00

So I am going to give it a day of rest...so much for cross-training.

Speedplay tomorrow!!!

6.5 miles - beautiful day!!!

2009-05-24T11:17:00.001-05:00

Saturday's pace was 8:16 per mile - so 53:45 total time...

The knee feels a little tight, but I think I'm good enough to go on training. My coach wants me to take an extra day off, so I will move to a Monday, Tuesday, Thursday, Saturday schedule.

See ya out there!

The knee is already feeling better...

2009-05-22T11:35:00.002-05:00

Maybe the combination of glucosamine chondroitin, rest, ice, and Sam Adam's Light did the trick!

Today is another rest day and I run tomorrow with my running coach. Looking forward to it.

Runner's knee....

2009-05-20T20:52:00.001-05:00

Hobbled by runner's knee now.

I post a 6:24 mile on Tuesday and now it's runner's knee. One step up, two steps back.

Time to rehab and dial back on the training a little.

What a difference 10bpm makes...

2009-05-20T09:43:00.004-05:00

I did a recovery run today which was 5 miles in one of my lower zones. I decided to stay between 150-155bpm anyway and managed an 8:43 pace.

My splits:

First half - 21:32/8:36 pace
Second half - 22:03/8:49 pace

Tomorrow I'll probably be doing a base run and calisthenics.

My comment about 10bpm? At 144bpm, I am putting in about a 9:15 minute pace. Averaging 150bpm over the entire run shaves 30 seconds off. This is pretty exciting stuff!

See ya out there!

SIX MINUTES, TWENTY FOUR SECONDS!!!!

2009-05-18T21:38:00.007-05:00

A 6:24 MILE!!!! I ran 1 mile splits today with the following:

1 Mile warm up: 10:44
1 Mile sprint: 6:24
1 Mile cool-down: 11:29

Recovery run tomorrow! See ya out there!

The air had a little snap to it today

2009-05-18T08:53:00.007-05:00

Which was awesome to run in. If it weren't a recovery run, I could have spent another couple of hours out there. Today's run was supposed to be a nice and easy pace, so I did my 5 miles in 44:52 which is an 8:58 pace - just what I was shooting for.

Could have used the run today...

2009-05-17T18:34:00.008-05:00

Today was a rest day. I would've like to have had the endorphin rush to give me a mental boost.

By the way, to my reading public, my kids rock. All I need to do is stay in the moment with them and the other stays outta my head.

Ah well.

Tomorrow is a nice and easy 5 mile recovery run. Gonna run below threshold, probably at about 144bpm. That will be the boost I need.

7.5 Miles in 1:01:40...

2009-05-16T12:33:00.002-05:00

That's an 8:13 pace!!!! I am so dang stoked!!!

We ran at Springbrook Preserve in Naperville. It looked like rain, but it seemed nice enough. The weather held out though, which was great.

I don't have enough adjectives to adequately describe just how awesome the run was. It does turn out though that I've been holding back.

See ya out there!

hehe...what did I get myself into?

2009-05-15T09:30:00.002-05:00

My running coach said "Let's get you to a 6 minute mile, that way you can do 7:20 per mile easy for a marathon."

This should be fun. I'm really interested in seeing how I come out on the other side of this.

wOOt!!!! 5 miles today

2009-05-14T11:29:00.002-05:00

What a gorgeous day! Getting up to see the sun rise over God's creation (I'm an intelligent design kinda guy all because of one word - causality - but that's for another blog). It's just beautiful out there.

I didn't have the wherewithal to do the exercises that my coach suggested and I was short on time, so I decided to do one better and just run faster.

5 miles in 43:08 - that's an 8:37 pace!!!! I am so stoked.

If I am going to qualify for Boston, I have to sustain at least a 7:38 pace for 26.2 miles. There's loads of work to be done.

Tomorrow is a day of rest and Saturday I have my first coaching session.

See ya out there!

Must stretch better

2009-05-13T16:40:00.001-05:00

My calves felt like taut rubber bands on the verge of snapping, so I didn't do my recovery run today. Back to it tomorrow.

See ya out there.

SPEEDPLAY!!!!!

2009-05-12T06:36:00.002-05:00

4x1 minute pickups bookended by 10 min warm ups...

10 min warm up
sprint for 1 min
3 min jog
sprint for 1 min
3 min jog
sprint for 1 min
3 min jog
sprint for 1 min
3 min jog
9:20 cool down

I covered about 3.8 miles, so it went pretty well, except for almost spewing my guts out after the last sprint. Good times!!!

An easy five....

2009-05-11T10:18:00.002-05:00

Today's was a recovery run. 5 miles nice and easy. It was supposed to be a 10:00 pace, but I ended up having a 9:16 pace. I played around with form a little, which may have given me some speed.

This week is allegedly supposed to be easy, but since I took off last week, I will do the speed play and strength drills that I missed out on.

See ya out there.

Tomorrow - an easy 5 miles

2009-05-10T19:44:00.002-05:00

The ankle is healing nicely. I'll be continuing to ice it until it's 100%.

The time in my head has been nice. An hour and almost 40 minutes on Saturday gives one time to think. Do martyrs create their own hell on Earth while looking towards a reward in heaven? What is a martyr? "One who suffers for the sake of principle"? Won't this only matter if there is positive change that comes of the actions or inactions of the martyr? I say yes. What's the point of being a martyr for a principle if it does not change the situation and allow the principle to actually take effect. Why sacrifice needlessly?

I welcome arguments to the contrary.

See ya out there.

TEN!!!!

2009-05-09T11:03:00.002-05:00

Great day for a run, if only a little windy.

I felt pretty good starting out, so I went 10 miles today. It was a 9:43 pace, for a grand total of 1:37:09. Not too shabby for 10 miles after having taken a week off to rest my ankle. I'm feeling pretty good. I think I'll still ice the ankle tonight and tomorrow just to make certain it's healing.

Hey, be certain to check out my fundraising campaign page. I haven't really kicked off my efforts but I will soon.

Tomorrow is a day of rest and Monday is recovery.

See ya out there.

It's Friday....last day of resting the ankle

2009-05-08T10:47:00.003-05:00

And time to hit it tomorrow morning...I was thinking about going for 10 miles, but that would be kinda stupid. No point in pushing it, right? I'm gonna go on feel. If its good, I'll do 6, nice and easy.

Icing it has worked pretty good. Oddly enough, so do a few beers on Thursday nights at Rizzo's in Naperville. Gotta love $2 cheeseburgers!

The ankle is getting better...

2009-05-07T09:53:00.004-05:00

Slowly - looks like Saturday will be in the cards. I am so stoked....

See you out there.

Another day off....

2009-05-05T11:38:00.002-05:00

That ankle still isn't quite right, so I am going to rest it for a couple of days. Hoping to make my 10 mile run on Saturday.

No run today...

2009-05-04T14:07:00.001-05:00

Did something weird to my ankle. No recovery run for me.

Where the hell have I been!?!?!

2009-05-02T10:09:00.002-05:00

It's been what - a week?

Well there's been alot of crap I have been dealing with and those close to me know - and I thank them all. They have earned and deserve my gratitude.

On to it...so..

Monday I did a recovery run - 4 miles. Unfortunately I forget the time.

Tuesday was speed play. 4x1 minute sprints separated by 2-3 minutes of jogging. This is bookended by 10 minutes of warmup/cooldown. This was allegedly supposed to cover 5 miles. I did 3.5 miles in 30:35. According to a couple of more experienced runners, I was bookin'. It sure felt like it though. I almost spewed after the 3rd and 4th sprints!

Wednesday - I was supposed to do 6 but ran 4 on accident. ah well...

Thursday - 5 miles which I ran in a 9:34 pace!

Today (Saturday) was 9 miles. I did it in 1:25:05. That's a 9:27 pace. I'm pretty stoked!

I'm gonna see if I can qualify for Boston at the Disney Marathon!

See ya out there!

8 miles today....

2009-04-25T11:08:00.001-05:00

Finally got my heart rate monitor fixed and used it. Pace is a hard thing to determine without discrete markers, so the HRM will need to do.

I ran 8 miles in 1:20:58. That's a 10:07 pace. Dunno if I was pushing it or not but it felt pretty good. In fact, I am not feeling that tired and it's now 4 hours later when I am posting this.

Tomorrow's a rest day and Monday is for recovery...using my running coach's plan.

See ya out there.

Posting yesterday's run...

2009-04-24T19:18:00.002-05:00

3 miles in 26:52!!! But I was playing with speed, so... that was a 8:57 pace.

But all in all, I feel pretty good. Getting set now to run 8 tomorrow. I must be NUTS!!!

See ya out there.

More runs - but why not keeping up with posts?

2009-04-22T22:39:00.002-05:00

I'm busy - 'nuff said.

Today was a shortened run - and for a damn good reason. I ran 2.5 miles in 23:10 which is a 9:16 pace. I can deal with that.

Tuesday was 3 miles in 27:50. That's a 9:17 pace. There's some hills on my route, so I'd really be interested in running some flats to see what kind of pace I can keep.

All in all, I am pretty happy with how things are going. I am probably pushing things a little, but we shall see. VO2 Max testing is in the near future.

Missed a few posts but...

2009-04-18T11:27:00.002-05:00

I didn't miss any runs!

My times increased on Wednesday and Thursday, but I won't complain...

Wednesday was 3 miles in 28:21 which is 9:27 per mile. Thursday was the same thing at at a 9:30 per mile pace.

Today was 6 miles - but I did two 3 mile splits. I ran the first with my best friend :-) and we took it nice and easy. It was a beautiful day for a run and only made better by the company, but that's for another blog.

When I got back to my place, I ran another 3 and this I did in 29:21 which is a 9:47 pace. Not too shabby. And I actually pushed it a little. It's a beautiful day...

See you out there....

Not liking how the tech aspect went this AM

2009-04-14T09:43:00.002-05:00

For whatever reason, I accidentally bumped my iPhone while running which STOPPED the Runkeeper app. . I had to restart with another "run" while finishing my loop so it would time me.

Well, I think I need to increase the GPS accuracy, because it said I ran 2.71 miles while the US Track and Field route planner says my loop is 3 miles. I'm gonna go with that, since it felt fast, but not so fast that I shorted myself.

I did 3 miles in 38 degrees and drizzle (not bad) in 27:57. That's an 9:18 pace. Not too shabby!

The route is the same one I ran on Saturday. Please see my previous post...

Three miles on a gorgeous day...

2009-04-11T20:46:00.004-05:00

The temp said 48 degrees, which I don't believe for a minute. It was absolutely beautiful - clear sky, slight breeze.

Today was 3 miles. I used the Runkeeper app on my IPhone, which is pretty cool.

Three miles at a10:38 pace. This was a little slow, but there are hills. The important thing was to get out there. Next week I start training with John, my running coach.

Didn't feel like 2.74...

2009-04-05T09:50:00.003-05:00

More like 3...so there.

This one was done for two reasons - to get started again and to clear my head. The second reason was the most important. To any runners reading this - I know, I know - why did I stop in the first place?

This ain't the place for a mea culpa. This is about my training.

It was about 36 degrees out there and a little windy. Ah well...time to hit the shower.

The Doc's orders...

2009-02-28T19:45:00.002-06:00

Because I am such a genius, I knew better than to put an orthotic in each right shoe of all my pairs of shoes. Well, it took Doc about 2 milliseconds to basically say "ummm yeah...do that."

So I will go ahead and get this taken care of. And we shall see.

Dude..where ya been?

2009-02-22T21:50:00.003-06:00

Running once a week? What's up with that?

I have an appointment with the doc about my hip. This way I can head this off at the pass as it were.

Wish me luck.

A little cooler today...

2009-02-14T14:17:00.004-06:00

3 miles again...wanted to do five, but about a mile in I realized - duh, no water. So I decided to stick with three and just push a little at the finish.

For whatever reason, I flubbed the button on my iPhone when I started so the tracker came up a little short. I did run a full three and I would say that it was right on the same pace as what the tracker showed. I ran at a 9:49 pace. Not too shabby....wondering if I should keep pushing for speed and then kick into the endurance training...

And HA! I just re-read my post from Race Day in '07 where I said there is no way I was going to do another marathon. Bullshit!

Another 3 miles...on a cool, rainy evening...

2009-02-09T20:59:00.003-06:00

It was a great night for a run and what a run! I hope they all leave me feeling like this, but I have the sense that it may not happen. Ah well, one can hope.

I am using new app on my iPhone called Runkeeper Pro. It is REALLY cool. Can't think of any other word for it. It uses the GPS on the iPhone to track your progress and calculates your time, pace, speed. How cool is that?

Tonight was 3 miles in 29:33. That's a 9:51 pace. Not too shabby for the second run in over a year.

3 miles on a gorgeous cool day...

2009-02-07T08:59:00.002-06:00

I think I over-dressed! But it was fine.

Readers of this blog (I think there's been 5 - hey everybody!) will not be surprised when I wax rhapsodic, but I'll ask new readers' forgiveness.

It was as if road was waiting for me. If it could have talked it would have said "Hey, how you been?" - like a long-lost friend you meet at a reunion. Today was AWESOME!

I'm posting my times here only so that there is evidence of improvement. I will be tracking them in a tool, whenever I find that tool. So 3 miles in 32:38.7. That's a 10:52 pace per mile, which I will take after a year of relative inactivity.

A quick note from an accused sesquipedalian - EAS Myoplex premade shakes SUCK! I mean - is the flavor actually CHALKLATE?

See you out there!

It's Official!!!

2009-02-03T19:09:00.005-06:00

I registered for the 2009 BofA Chicago Marathon!!!

So, tonight I celebrate with pizza, and then it's on to a healthful diet! And I just realized by looking at pictures that towards the end of my training, I should get my ears pinned back. Those things are SAILS!!

I'm planning on running again for the excellent people at the National Hospice Foundation. I've extolled the virtues of hospice nurses and support staff before, but it simply remains understated. What these folks have to deal with is in some cases absolutely horrid and hopefully, in more, fulfilling to the soul. Blessings on you all for the work that you do, because it is not just for the patient, but for the family as well. And families can the WORST on good days, so imagine how bad they could be under these circumstances.

But, dude, it's cold outside...

2009-01-19T21:24:00.002-06:00

So here goes...

2008 is when I got lazy. I didn't run...no major projects...nothin'.

2009 is gonna be different. And I think there's another marathon in the foreseeable future - this year even. My wife asked that I run it for the American Foundation of Suicide Prevention in honor of her father Joe. I will see if they have a team for the Chicago Marathon.

So, if you're asking why my wife isn't going to get her butt out there and run, it's a fair question. Me - 6'6" and skinny - distance runners build. Her - 5'6" with a gymnast's build - not so much distance running. She's the powerhouse in this couple of ours.

So, assuming someone is actually reading this...IT'S ON!!!

Thursday, Zero Week

2007-10-11T22:26:00.000-05:00

I am feeling pretty good today. There is some slight pain in my hip, but nothing serious. I have an appt. on Monday the 22nd to discuss with the Doc.

I did a light 2 miler today in accordance to Hal Higdon's Recovery program. It was nice. Let's see how things go...

Marathon Fallout...

2007-10-09T20:36:00.000-05:00

Mike Downey of the Tribune is entitled to his opinion, but he makes himself out to be a tool. It takes alot for a Monday morning quarterback to get on his soapbox and chastise runners for being foolish to run. Stong work, Mike. You've got a whole new group of fans.

Another writer in the sports section said they should narrow the field for future marathons. That idea has some merit. He goes on to say that runners should have to qualify. I can't say I agree with that. Without knowing the breadth of the marathons available for runners, I have to ask how it is people new to the sport get a chance to break in. Does it mean we need to go to Milwaukee next year? There's nothing wrong with Milwaukee, it's a great city, but...

Let's talk about what went wrong.

Was there enough water/Gatorade? No. It's just that simple. Let me quote Carey Pinkowski, race director for the marathon: "Our participants were not drinking the water, they were pourng over their heads. That's something, I'll be honest with you, we didn't anticipate."(Chicago Tribune, October 9, 2007; Section 1, p.12) Excuse me, Mr. Pinkowski, but have you ever watched ANY part of a marathon or taken part in one? That's a question, not an accusation, by the way. To say that they couldn't forsee runners pouring water over their heads is ludicrous. That's poor planning. A mantra for ALL project managers out there:

Proper Prior Planning Prevents Piss Poor Performance.

And that goes for the runners as well. I can only speak for what I experienced. I saw plenty of runners out there that brought nothing with them. That means they probably used as much water to drink as they did to pour over their heads. If there was a little planning on their parts, plain and simple.

The blame has to go to both sides. But let's talk about the real world. The culpability will rest with the event organizers. And I am waiting to see the litigators come out of the woodwork. I think I might pass on any class action suits that come out of this, if any do.

For more incendiary stuff, take a look at the letters to the editor(Voice of the People) of the Chicago Tribune. This one is really good.

RACE DAY....I FINISHED!!!!! (edited 10/8)

2007-10-07T18:42:00.000-05:00

And MAD MAD PROPS to everyone out there who finished. If you're reading this and you don't live in the Chicagoland area, the temp at about noon today was 91 degrees. At least that's what a bank sign said, so I am going with it.

IT WAS BRUTAL!!!

Now here's where I feel for some of the folks who did not come better prepared. This is not to rip on them at all, because sometimes you just don't have the benefit of friends that gave done this before. Here's what I did that I didn't read about anywhere (and the people who suggested it):

1. Frozen bottle (for a bike) of Accelerade. (Dave Otwell)
2. a gel bottle for 3 gel packs. I added water this morning and was good to go. Adding that water removed the gag factor. ("Nancy" at the running store...not her real name...it's marathon related, so don't ask)
3. 5 powerbars yesterday and 1 this morning. I was totally carbed up. (Dave Barstow)

Thanks to all of them.

Anyway, by the time I got to the first water station - No Gatorade...just water...good thing I came ready. second water station - No water, no Gatorade. Again, I still had enough to keep me going. I really, really feel for the people out there that didn't have a fallback.

I became one of those people at around mile 16 (station 8). Again, no hydration. By the 10th mile, I ran out of my Accelerade. Tossed the bottle I was using, served its purpose, which was dumb since some stations didn't have cups later on.

Things went south for me at about the same time that they said the course was closed. My left hip started to burn a little at about mile 10, but then at about 19, my right knee started feeling like a long needle was being inserted. Was I compensating? Anyway, we were told about about mile 20 that the race was cancelled. What they didn't say is that runners that didn't make it past the halfway point by 11:30 were going to be re-routed.

Be that as it may, I was already at about mile 17.5 by then, well past halfway. At 19 I started walking. Good thing too as hydration for the next 3 miles was a little spotty.

Let me gives kudos to the volunteers that hung out at miles 20 and later. Strong work on the part of them. On top of that, the spectators...man those people were still out there. That was really awesome.

Let me break my reverie by extending my condolences to the Schieber family. Chad Schieber, 35, died during the race today.

So, I found this little quote in an article online:

"Almost 10,000 of the 45,000 registered runners chose to not race in the heat despite more mist stations, cooling buses and water-soaked sponges."

Mist stations? StationS? There was ONE...at about 25.5. Anything else was an opened hydrant or a caring spectator who had a hose spraying out onto the runners. Mist stations, my ass. I mentioned mist stations to one of the organizers at the Expo on Friday and he kinda looked at me as if to say "I wish..."

Alright...so how long did it take me? About 6 hours. I had hydration and sore mechanics to worry about. Before the bad news at 20 (and the left hip tightening up), I was on pace to finish at 5:11 or 5:18-ish. Pretty darn good for those temps and my break from the training plan.

So, the hip and knee, I'll be taking it easy for the next week. And then I'll set up an appointment about the hip. There might be some issues there.

Alright...that's all for now. I think I may just retire this puppy now. We'll see.

And just throwin' it out there, there's no way that I can do another marathon with my hip like this. Maybe short distance, but nothing to the extent of a marathon.

18-5 Day...rest for the weary...

2007-10-05T18:39:00.000-05:00

I had a late night last night doing some work. I wasn't watching the Cubs despite I think that they are doing a capital job providing hitting, pitching and fielding practice for the D-Backs.

Picked up my packet today and also a race number belt. I can use it for the next race.

Tomorrow I am going to jog 2 miles...just to see how I feel. I am also going to be wearing the number belt and the HRM so that I have a sense for how it will be during the marathon. Shouldn't be a radical departure from what I have done so far.

And now, if you'll bow your heads with me: Please dear God, let it cool off on Sunday......

It's 18-4 day...a long time since I have posted...

2007-10-04T14:53:00.000-05:00

My running has been pretty erratic of late, primarily due to construction work on the house. I've had more than a few days where I have worked so hard on the house that I was too tired to run. Which in retrospect was probably pretty stupid.

Alot of people have asked if I think that I am ready for Sunday, a scant 3 days away. My response? It doesn't matter at this point if I am ready, I am doing it. The only thing that could stop me is injury or if the train breaks down on the way to Chicago.

I figure what I will do is start at what I think is comfortable and go from there.

So what's been going on over the last few weeks, seriously almost 3 weeks??? Well, suffice it to say that I ran a few times, missed one big run day, which was definitely a no-no and shorted another big run day, another definite no-no.

The shorted run: I was in Kentucky visiting my Mom who is still recovering from knee surgery (get better Mom). I decided to run indoors on her treadmill instead of in the heat. What was supposed to be 12 miles turned into an hour on the treadmill, and definitely not 12 miles. And I don't think that I ever sweat that much....ever. My wife came in and I was ready to tell her that she needs to get a rain poncho on... I decided to cut it short since apparently conditions were not conducive to a good run...it felt like 12 miles though.

A quick note: Kudos to Lisette for getting into it. Start easy and go from there. Believe me when I say that my first time out running, I only ran 1 mile. Baby steps....

See you out there!!!

15-6 Day!!! The 2nd biggest day on plan...

2007-09-15T19:59:00.001-05:00

The first being the marathon itself.

Today, at mile 17.5 is where I really started to question my sanity. I think I was waiting for the runner's high to kick in. If that means that you start hallucinating and a voice in yer head says "You know, walking would be good", then, well I hit the runner's high.

I ran the 20 in 4:12:02. That's a 12:39 pace. Slower than a dang snail. Oh well. I had like 3 bathroom breaks, two in the first 40 minutes. I also had some funky things going on with my heart rate too. I would barely start out, and BAM 150bpm. And this was with barely any effort. Interesting.

I tried a different gelpack today. Carbboom Strawberry Kiwi. The Apple Cinnamon was too over-powering for the senses when all I have been taking in is water and lemonade Accellerade. It tasted ok, but the gag factor is still there. Good times.

OK. Time for me to pass out while the wife has the kids with her looking for Halloween decor.

See ya out there!

15-4 Day...did 3 miles instead of 5

2007-09-13T22:57:00.000-05:00

My hip was kind of bothering me so I decided to cut it short...I was going super slow as it was anyway. Now to rest up for the 20 miler on Saturday...

15-3 Day...a 10 miler

2007-09-12T23:56:00.001-05:00

I missed yesterday, but no big deal...

Today it was almost cold out there at 50 degrees and dropping. I ran the 10 in 1:46:20...that's a 10:38 pace. I sprinted at the end cuz I needed to use the facilities or else it would probably have been about a 11:02 pace.

See you out there!

14-6 Day!! 14 miles and thank God it cooled off...

2007-09-08T11:25:00.000-05:00

Took it easy today. Ran my 2 mile loop around the neignborhood. Did the 14 miles in 2:43:15. That's a 11:39 pace. Not too shabby.

Nice part about all this - I've lost 16 pounds since starting the program. Those that know me would probably say I didn't have 16 pounds to lose, but a tall, skinny guy with a gut?? No way.

And even better, it's not like I am doing any clean living. I am still partaking of the Sam Adams every now and again, which is why I started running in the first place. No disrespect to those that are fighting the good fight, but is it a sign of a problem that I will run so that I can have a beer once or twice a week?

See ya out there!

14-4 Day! Was going to do 5 but did 4 instead...

2007-09-08T11:24:00.000-05:00

Ran it in 41:05. That's a 10:16 pace....that's ok in my book.

14 slated for this weekend...

What day is it? How long has it been? It's 14-3 day...

2007-09-05T21:44:00.000-05:00

At this rate, I am going to be totally cashed. Ah well...my new goal - finish the marathon. I don't even care how fast I am...

I finally got back to it yesterday, which I means I missed ALL of week 13, including an 18 miler. I ran 6 yesterday in 1:02:04. Pretty good pace.

Came home tonight and put the stairs on the deck I am building. Did I tell you that is why I missed all of last week? I would love to have gone running today, but I am exhausted.

Ah well...it's 5 miles tomorrow and then 14 on Saturday or Sunday....

12-7 Day!!! What happened to 12-2 thru 4???

2007-08-26T20:56:00.000-05:00

I caught a pretty good cold after my 16 miler last weekend, so I took the time off. This again on the advice of a friend. This was a god thing as I was able to recover faster.

Today was all about just plain running. I was going to run 12 miles, but decided to run 8 instead. I had alot of work to do on my deck this morning. I figured that digging into clay would serve as a balance to the 4 miles I took out.

The run went ok. I ran at a very light pace, but still managed to be quick about it. About 4 miles in I eased off and took to walking more here and there. My intent was to mainly get back into it and continue with next week asif I didn't take any time off.

Next week is a 4-9-5 week ending with 18 miles on Saturday. And I need to build a deck in there somewhere....wish me luck.

See you out there.

11-6 Day!!! Sixteen miles in 70 degrees and rainy...

2007-08-20T10:19:00.000-05:00

It didn't rain while I ran though, which I think, besides the morning was the only time that it didn't rain all day.

I had re-configured my route so that I was running by my house every couple of miles or so. I also took the advice of a friend, who is also a triathete/triathlon coach, Kevin Meek (Thanks dude), who gave me some advice on hydrating and staying fueled.

The plan I went with was to stock my cooler by the house with 4-20oz bottles of water and 4-20oz bottles of Accelerade (Lemonade flavor - needs help. Where are the Wyler's people when you need them?). I also went with Carbboom's Apple Cinnamon flavor gel. I swear to God that this stuff tastes like apple pie filling. My only problem with it is the texture. All said, it wasn't that bad once you muscle it past the gag reflex.

Onward into week 12....see you out there...

11-4 Day!!! 4 miles at night...

2007-08-20T10:18:00.000-05:00

It was a decent night for a run. I didn't have my heart rate monitor with me and actually I didn't really care how fast I was. I was really trying to take it easy knowing that I have 16 coming up in two days!!!

11-3 Day! 8 miles in the middle of the week???

2007-08-15T10:24:00.000-05:00

I actually ran 8.14, but who's counting, right? I am that's who...

I took yesterday off. Why? Because I felt like it. Last Saturday was chock full of lessons learned. Basically I allowed my a$$ to get handed to me by not prepping right. Won't do that again. Anyway, I did crosstrain on Sunday (aka worked on the house)....so there.

Today's run was done in 1:31:27. That's an 11:14 pace which I am pretty darn happy with. I drank enough water which was also a good indicator of how bad Saturday was for me. I am basically guessing that I would need about twice what I was carrying in order to make it this coming Saturday.

But, it's only supposed to be 64 degrees for a high on Saturday, so BRING IT ON!!!

4 miles tomorrow...see you out there...

10-6 Day! 15 miles and it was a smidge hot out...

2007-08-11T15:09:00.000-05:00

I ran the 15 miles in 2:58:01. I walked a few times for water and had to take a bathroom break, so that burned some time.

It was a pretty fast pace, and by fast I mean that it was probably on a 10:30 per mile pace, which is not sustainable when it's this hot out. The temps according to Accuweather.com were (using RealFeel) 85, 87 and 93 at 8a, 9a, and 10a respectively. Brutal...

10-2 Day!!! Supposedly 7 miles, but I went longer...

2007-08-10T17:26:00.001-05:00

I ran 7.61 miles in the lovely mountains of Murrieta, CA. It was a nice change of scenery.

My time was 1:18:30 for the distance, making it a 10:40 mile. That was pretty good considering I was running some serious hills. Well, at least I thought they were serious hills...

10-1 Day! 3 miles..mostly a recovery run...

2007-08-10T17:01:00.000-05:00

I did the three in 29:02. That's right at about 9:40 per mile. Not too shabby at all, especially given that I was running in the lovely mountains of CA. Talk about running hills!!!

9-6 Day!!! Half-way through!!!

2007-08-04T11:18:00.000-05:00

10 miles today...1:48:48. That's a 10:52 pace. I walked four times to get hydrated.

I was going to track my splits, but I need to either learn how to use the watch that I have or get a new one. I should have waited and bought a Polar system, since I hear those are better.

More later...

9-4 Day!! Was supposed to be 4 miles...

2007-08-02T14:15:00.001-05:00

But I shorted my route by a third of a mile. Oops!

It wasn't too bad. I got up before the sun again, which, given the oppressive 95 degree heat forecasted, was a good thing.

I ran 3.66 miles in 36.07. That's a 9:52 pace. I took it kinda easy at some points. By all appearances I think I got through a plateau and am starting to show some gains in speed and fitness.

Tomorrow's a rest day and Saturday is 10 miles (stepback week).

9-3 Day!! 7 miles & up before the sun...

2007-08-01T10:09:00.000-05:00

I actually carried my sunglasses with me since it was too dark to wear them.

I pushed this one a little more than yesterday, but still found that again I was in Zone 3 for some of the time. I ran the 7 miles in 1:08:33. That puts it at a 9:48 pace. Very nice.

I think I need a nap though...too bad I am working today...

9-2 Day!!! Man, was it hard to get outta bed....

2007-07-31T14:46:00.000-05:00

But I managed to...and ran my 3 miles in 29:32. That's about a 9:50 pace. I stayed right at the top of Zone 3, much like my 13 mile run last week. Couldn't speed up and sustain to save my life. I am thinking the lack of sleep caused that...

It's 7 miles tomorrow...

8-6 Day!!! 13 miles w/o really kicking my own a$$...

2007-07-30T09:38:00.000-05:00

This is coming a couple of days late, but my "cross training" day was busy with mowing the lawn and tearing down a "sucker tree" - whatever that is. Basically it was a weed that grew so big that it became like a tree. Had thorns too...little $^%!&#!...

So two days ago was 8-6 day...and here I am on 9-1 day and getting ready to be mid-way through the training program. I tried to keep it at the high end of Zone 3/low end of zone 4. That said, I did the 13 miles in 2:24:45...that's an 11:08 per mile pace!!!! Remember a few posts earlier when I said I just want to finish? Well that's still true, but hey...I'll take a faster pace any day.

I am tweaking the page a little, so please notice the graphic and link to the Chicago 2016 Olympic bid. GO CHICAGO!!!!

8-4 Day!!! 3 miles somewhat easy...

2007-07-26T23:54:00.000-05:00

3 miles in 28:44. That's a 9:34/mile pace. I didn't push it that hard, so I am happy with that.

It's almost midnight so I am going to bed....

8-3 Day!!! Skipped another one...

2007-07-26T23:49:00.000-05:00

But felt better for it. Today was 6 miles. I went a little slower today since I ran after work. It was quite a bit hotter than I am used to but hey....

It was 6 miles in 1:04:24. That's a 10:44/mile pace. Not bad in 82 degree weather.

The training is going better than I expected. I can't wait for the day though when a big mileage day won't intimidate me...

7-7 Day...12 miles...

2007-07-22T13:32:00.001-05:00

I would normally have run on the 6th day, but we had a family picnic yesterday and I didn't want to be completely cashed.

Anyways...12 miles in 2:17:08. That's a 11:25 per mile pace. Not too bad, especially taking into account that I stopped for a bathroom break and walked 6 times for water.

More later. I am going to take a nap!

7-4 Day...and I ran at night...

2007-07-19T22:30:00.000-05:00

It was my fastest 3 miles ever. 26:49. That's a 8:56 pace per mile. Of course I had some great incentive. The neighbors across the street, Jason & Becky told me I could use their hot tub after I ran. So they automatically rock!

This weekend is 12 miles. I am so glad that the Canadian air mass moved in. Even this morning the humidity was murderous. But things cleared up nicely in the afternoon.

7-3 Day!!! Skipped a day but...

2007-07-18T09:32:00.000-05:00

I had gotten only about 3 hours of sleep Monday night. I was so cashed Tuesday morning that I thought I could bag the 3 mile run. So I did.

My Mother's cousin (my first cousin once removed) passed away over the weekend. I attended his wake last night. He was battling liver cancer. Your prayers for the Ouimette family would be appreciated (pronounced "we-met").

SIX miles today in the humidity. I pushed a little at times but mostly stayed in Zone 4. I finished in 1:00:41. That's just about a 10:07 per mile pace. At this rate, I should be pretty well set up for a relaxing 11:00 per mile pace for the marathon.

6-5 Day!! Seven miles in 70 degree weather...

2007-07-14T10:21:00.000-05:00

It was another beautiful day for a run. I think I am starting to get spoiled.

I did today's run at the peak of Zone 4, on average. I ended up walking to drink some water three times, at the 2 mile, 3.5 mile and 6 mile intervals.

That brought me to the end of my run in 1:09:47. That's a 9:58 pace. I am pretty happy with that.

For the marathon, I found out that they are setting up pace teams. At this point I am thinking about hooking up with the 11 min/mile pace team, which brings me into the finish line in 4:48:17. I shouldn't have wrote that because now I will lock in on that time.

All in all, I'll be happy finishing, ecstatic if it's under 5 hours.

6-4 Day!! Another gorgeous morning for a run...

2007-07-12T09:11:00.000-05:00

I woke up a little late and couldn't find my heart rate monitor, so I simply went out and ran on "feel". I pushed it a little and did my 3 miles in 27:30. That's a 9:10 pace. Not too shabby...

The balance of today and tomorrow are rest. In fact, tomorrow night I am going to be lazy and take the kids to see the new Harry Potter film. I am kinda hoping that the spookier stuff will scar them for life...

6-3 Day! 5 miles in 60 degree weather...

2007-07-11T12:32:00.000-05:00

Talk about nice...it was a great morning to run. Now I know where the general malaise came from...the HEAT.

I tried to stay at the peak of zone 4, which is about 144 bpm for me. I did 5.12 miles in 52:07. That's a 10:10 pace. Now that's more like it. It felt pretty good too.

I am again looking forward to getting out on the road tomorrow.

6-2 Day (part deux)....

2007-07-10T14:20:00.000-05:00

Some musings on why the 10 miles was so dang hard...aside from the possibility that I could be a total wuss.

I have been taking a gel pack every morning before my long runs. This last weekend I ran out and failed to use my brain to get more. So...here I am running for 2 hours on an empty stomach. That was pretty stupid.

I was still feeling the effects from Sunday this morning when I woke. I gotta get more sleep.

The next thing to worry about is when the last Harry Potter book will be out on audio so I can listen to it. I know - I'm a huge dork.