I've decided to try and start off 2015 in a more positive frame of mind. With that in mind I am going to try or hope for going forward. I'm NOT calling these New Year's Resolutions because I don't believe in those.
1. The guys at the various gyms who apparently have never been taught good lifting form, I'm not going to get annoyed by you. That is between you and the doctor that is going to have to fix you when you injure yourself. Sorry but if you can't do the exercise right then use less weight!
2. I'm not going to contribute to running websites that rely on people for content such as race reviews then have online chat sessions and give sarcastic responses to people. I've seen this happen a few times and frankly it doesn't make you clever it shows you are an idiot.
3. I have lots of running & fitness minded friends on Facebook and Twitter. Some people run and don't lift weights and vice versa. I wish they would both be respectful of each other and realize that just because you might do one and not the other that their workouts or accomplishments are diminished.
4. If you ask me for advice repeatedly yet continually ignore it I am just going to try and smile and respond to your questions with questions. Or if you text me I will give one word responses along with an emoticon! Reasoning: A person I was trying to help continues to do foolish things like go run in the afternoon when it is 90+degrees with no water and then wonders why they feel awful after a few miles.
5. I'm going to try and be nicer to those concerned about my health over me running every single day, running multiple marathons every year along with lifting weights but I really don't need it. I know you might have read on the internet that there might be health risks associated with doing this but really I have never felt better.
6. I am still not going to be interested in listening to how people's P90x/crossfit workouts are going considering this is the first exercise program they have followed for more than a month.
7. I will try and better understand those that post multiple times every day about anything possibly running related followed up by runfies from 4 different angles during their last run. I understand people like doing this but I just don't understand it, which I guess makes me old school. I don't even carry a phone when I run.
8. Be more encouraging and supportive to those getting into running or lifting.
9. Running on a treadmill vs running outdoors, running races every weekend vs. never entering any races, lifting weights vs yoga, etc., everybody is different so do what works for you.
10. I am going to shake up my routine and run in different places, try some different gyms, try different classes and I am going to buy a treadmill so I have the flexibility to run at different times and it is not dependent on the weather or going to a gym.
11. I am signed up for three marathons, one 1/2 marathon, two 10k's and a 14.5 mile race at extreme elevation. I am looking for one more marathon in late fall but I think my race calendar is getting full.
Monday, December 22, 2014
Sunday, November 9, 2014
NYC Marathon Recap
I waited a week to write this because I wanted to collect my thoughts first.
The standard Race Recap, Pros/Cons section is at the end of this post because there is something else I wanted to write about first.
This is picture after I finished the NYC Marathon:
When I prepare for race I figure out what I am going to wear awhile beforehand. If I'm traveling I prepare for cold, warm or rainy running conditions so I end up packing a lot. As I get ready for a race I also draw inspiration from different things and people. In the week before the race my wife sent me this article (it's fairly long but very well written): http://espn.go.com/espn/feature/story/_/id/9768224/the-marathon-their-lives along with the comment "Going though some old e-mails, I came across this article. Still gets me.". I read the article again for the I don't know how many time.
At this point I need to explain that in 2011 I ran the Chicago Marathon and even though I had an entry I decided to try and raise money for a charity. I selected the IAFFBF - International Association of Fire Fighter Burn Foundation (it's just the IAFF now) raised some money and was part of a team of 7 that were running. I never met any of the people beforehand because we were from around the country. We met the day before and had dinner together with our families at a local restaurant courtesy of the IAFF. The day of the race we met at a fire station near the start and had our pictures taken together. We were all going to meet up afterwards at the fire station. It was hot and humid that day so I didn't run my best race in that I finished in over 4 hours. I met up with my wife and sister afterwards and walked to the fire station, it was somewhat quiet but people were talking in small groups. One guy from the team who had finished came over and said Will (A member of the team) had collapsed near the finish and they didn't know what was going on but it wasn't good. Shortly after that I left to go back to my hotel and found out that Will Caviness had died on the news. Since that day I've never worn that shirt I ran in, in fact I didn't even like looking at it but I kept it in the back of drawer.
After I read the article again I started thinking about what I was going to wear. The IAFF as a charity does not have a team that runs NYC but what if wore this singlet for inspiration from Will (who was a fire fighter in NC) and also to publicize the work they do. In addition it would give me a good memory to go along with the bad one I have associated with it. I contacted the people at the IAFF to ask if it was okay if I wore this (they have changed the name since 2011 and there are some different people in charge of the fitness team) and they were very enthusiastic.
Due to the wind and cold I put on a compression shirt underneath it but I ran in that shirt and had an incredible race that I will always remember. I was slapping hands with any spectators that were out (including some cops and fireman) which I usually don't do. Even after the race I couldn't help but smile at everyone and was practically jogging to get my bag and head back to my hotel. Even as I sit here now writing this it still makes me smile because it is such a good memory. All I can say is that Will inspired me that day.
Race Recap
What can I say about this race that you haven't ready somewhere else? I was really looking forward to this race for a number of reasons: it is the 4th of the 6 world Marathon Majors that I have done and also it was the last marathon of 5 I did this year (so now I can rest and recover until 2015!).
Pros
- Race management is spectacular, with over 50,000 people running they do an awesome job.
- Lots of well stocked aid stations along the route.
- The course itself is not hilly, the biggest hill and toughest part of the whole race was the first 2 miles. Part of the reason was the 20+ mph wind and I was in a wave on the top deck of the bridge.
- The finish is well organized so when you are done you go get your bag (if you had one) or you got a poncho and left Central Park.
- The expo had lots of different vendors and it was easy to pick up your bib.
Cons (there are not many but these are things I noticed)
- The baseball hats they had with the marathon logo were made by Asics and they were so odd shaped I didn't buy one. Not many people did, in fact I didn't notice many people wearing them during the race which you usually see.
- With this many people be prepared for lots of breaches of running etiquette. People would stop in the middle of the road to walk instead of getting over, lots of people throwing cups that were half full all over with no concern for others and people not really aware of how to pass someone without bumping into them.
Overall this was a great experience and I am glad to finally get in and run it. The registration fee is expensive but to me it was worth it.
The standard Race Recap, Pros/Cons section is at the end of this post because there is something else I wanted to write about first.
This is picture after I finished the NYC Marathon:
When I prepare for race I figure out what I am going to wear awhile beforehand. If I'm traveling I prepare for cold, warm or rainy running conditions so I end up packing a lot. As I get ready for a race I also draw inspiration from different things and people. In the week before the race my wife sent me this article (it's fairly long but very well written): http://espn.go.com/espn/feature/story/_/id/9768224/the-marathon-their-lives along with the comment "Going though some old e-mails, I came across this article. Still gets me.". I read the article again for the I don't know how many time.
At this point I need to explain that in 2011 I ran the Chicago Marathon and even though I had an entry I decided to try and raise money for a charity. I selected the IAFFBF - International Association of Fire Fighter Burn Foundation (it's just the IAFF now) raised some money and was part of a team of 7 that were running. I never met any of the people beforehand because we were from around the country. We met the day before and had dinner together with our families at a local restaurant courtesy of the IAFF. The day of the race we met at a fire station near the start and had our pictures taken together. We were all going to meet up afterwards at the fire station. It was hot and humid that day so I didn't run my best race in that I finished in over 4 hours. I met up with my wife and sister afterwards and walked to the fire station, it was somewhat quiet but people were talking in small groups. One guy from the team who had finished came over and said Will (A member of the team) had collapsed near the finish and they didn't know what was going on but it wasn't good. Shortly after that I left to go back to my hotel and found out that Will Caviness had died on the news. Since that day I've never worn that shirt I ran in, in fact I didn't even like looking at it but I kept it in the back of drawer.
After I read the article again I started thinking about what I was going to wear. The IAFF as a charity does not have a team that runs NYC but what if wore this singlet for inspiration from Will (who was a fire fighter in NC) and also to publicize the work they do. In addition it would give me a good memory to go along with the bad one I have associated with it. I contacted the people at the IAFF to ask if it was okay if I wore this (they have changed the name since 2011 and there are some different people in charge of the fitness team) and they were very enthusiastic.
Due to the wind and cold I put on a compression shirt underneath it but I ran in that shirt and had an incredible race that I will always remember. I was slapping hands with any spectators that were out (including some cops and fireman) which I usually don't do. Even after the race I couldn't help but smile at everyone and was practically jogging to get my bag and head back to my hotel. Even as I sit here now writing this it still makes me smile because it is such a good memory. All I can say is that Will inspired me that day.
Race Recap
What can I say about this race that you haven't ready somewhere else? I was really looking forward to this race for a number of reasons: it is the 4th of the 6 world Marathon Majors that I have done and also it was the last marathon of 5 I did this year (so now I can rest and recover until 2015!).
Pros
- Race management is spectacular, with over 50,000 people running they do an awesome job.
- Lots of well stocked aid stations along the route.
- The course itself is not hilly, the biggest hill and toughest part of the whole race was the first 2 miles. Part of the reason was the 20+ mph wind and I was in a wave on the top deck of the bridge.
- The finish is well organized so when you are done you go get your bag (if you had one) or you got a poncho and left Central Park.
- The expo had lots of different vendors and it was easy to pick up your bib.
Cons (there are not many but these are things I noticed)
- The baseball hats they had with the marathon logo were made by Asics and they were so odd shaped I didn't buy one. Not many people did, in fact I didn't notice many people wearing them during the race which you usually see.
- With this many people be prepared for lots of breaches of running etiquette. People would stop in the middle of the road to walk instead of getting over, lots of people throwing cups that were half full all over with no concern for others and people not really aware of how to pass someone without bumping into them.
Overall this was a great experience and I am glad to finally get in and run it. The registration fee is expensive but to me it was worth it.
Sunday, August 24, 2014
Revel Rockies Marathon Recap - Marathon #26
- The race starts above 10,000 feet in order to have that much downhill. The effected many people from out of town, I didn't really notice it mostly because I live here.
- You don't run straight downhill but have lots of twists and turns and that takes a heavy toll on your feet and legs.
- The marathon started at 6 A.M. but it is summer here and we had no cloud cover so the last 6 miles had little if any shade and it got a bit warm.
I finished this one over 10 minutes faster than my last marathon which I was fine with but I passed a number of people (most from out of town) who were disappointed in how they did. Running downhill is more of a leg muscle workout than cardio (IMO) and if you didn't train for it or have good legs you were hurting. I ended up passing a number of people who were shooting for faster times than me. There were a number of the Marathon Maniacs in particular who were impacted by the altitude and the twisting, turning roads.
Pros
- Nice shirt and medal and well organized, this organization knows how to put on a race.
- Good logistics, you parked in lots near the finish and they bussed you up to the start. You have to get started very early to be ready at 6 so the buses started at 3:15.
- They had very good beer at the finish from Upslope Brewing Company.
- Iced towels at the end really came in handy.
- The scenery in the first 15 miles is incredible.
Cons
- The expo was held at a completely out of the way small warehouse in North Denver. I didn't expect many vendors (and there weren't) but the location was awful.
- They had a hard time finding pacers and many had just completed ultra races so they were erratic. I wanted to stay between the 3:35 and 3:40 and lost them at the first aid station. I didn't see one of them again until I was at 20+ miles. I ended up holding a pace sign for a bit while a replacement for the original pacer needed to get a GU packet and some water.
- I think they would have much faster times overall if they pushed this race back a month because summer is no time to run a marathon out here.
Overall I would recommend this race but you do have to train for it by doing some downhill running.
Friday, August 8, 2014
August update
I have really slacked off on writing anything lately for a few reasons:
- I don't really have much to say
- I have been a bit busy
The last thing I wrote was a recap of the Missoula Marathon so here is what has gone on since:
- I am still running every day, 977 days straight as of today.
- Marathon #26 is next week, the Revel Rockies marathon (which goes downhill almost 5,000 feet from start to finish)
- To train for the Revel marathon some friends and I went out and ran 12 miles downhill last week. We started out at above 10,000 feet elevation and ended at about 8,000.
- The cardio part of the run was easy but you could definitely feel it in your legs the next few days.
- I found out a couple weeks ago that I got into the London Marathon. So in the next year I am going to be able to run NYC, Tokyo and London to complete my goal of running all the Majors.
- I have been working on a project that has me go up to Calgary ever few weeks. It is a nice city to travel to because it is in the same time zone, is a short flight and I stay downtown so I end up walking everywhere. Also they have a nice area to run alongside the river.
- My birthday was several weeks ago and I really didn't do much of anything to celebrate it however I do something to test myself around birthday. Since I started running all the time I have lost size and strength but every year I test to see that I can still do flat bench dumbbell presses with 100 lb dumbbells. This year I was able to do 9 reps and was annoyed I couldn't do 10 so I did a set of 5 reps with 105 lb dumbbells. I used to be stronger but I'm happy with being able to do this now.
- I have been to several concerts the last week: Alice Cooper & Motley Crue @ The Pepsi Center (very loud and good) and REO Speedwagon & Chicago @ Red Rocks (also good and not as loud).
- I'm going to a wedding for a Scottish friend this weekend up in the mountains so I am breaking out my kilt for the occasion.
That is about all for now.
- I don't really have much to say
- I have been a bit busy
The last thing I wrote was a recap of the Missoula Marathon so here is what has gone on since:
- I am still running every day, 977 days straight as of today.
- Marathon #26 is next week, the Revel Rockies marathon (which goes downhill almost 5,000 feet from start to finish)
- To train for the Revel marathon some friends and I went out and ran 12 miles downhill last week. We started out at above 10,000 feet elevation and ended at about 8,000.
- The cardio part of the run was easy but you could definitely feel it in your legs the next few days.
- I found out a couple weeks ago that I got into the London Marathon. So in the next year I am going to be able to run NYC, Tokyo and London to complete my goal of running all the Majors.
- I have been working on a project that has me go up to Calgary ever few weeks. It is a nice city to travel to because it is in the same time zone, is a short flight and I stay downtown so I end up walking everywhere. Also they have a nice area to run alongside the river.
- My birthday was several weeks ago and I really didn't do much of anything to celebrate it however I do something to test myself around birthday. Since I started running all the time I have lost size and strength but every year I test to see that I can still do flat bench dumbbell presses with 100 lb dumbbells. This year I was able to do 9 reps and was annoyed I couldn't do 10 so I did a set of 5 reps with 105 lb dumbbells. I used to be stronger but I'm happy with being able to do this now.
- I have been to several concerts the last week: Alice Cooper & Motley Crue @ The Pepsi Center (very loud and good) and REO Speedwagon & Chicago @ Red Rocks (also good and not as loud).
- I'm going to a wedding for a Scottish friend this weekend up in the mountains so I am breaking out my kilt for the occasion.
That is about all for now.
Thursday, July 17, 2014
Missoula Marathon Recap
I have been slacking off on writing anything in awhile because I just haven't had much to write about. Over the weekend I ran marathon #25 the Missoula Marathon so now I have something!
Overall I was happy with how I ran and the marathon itself. Depending on where you are coming from Missoula, MT can be easy or hard to get to. There are several direct flights from Denver and Minneapolis each day. We (my wife and I) flew in on Friday and after dropping our stuff off at the hotel (the Hilton Garden) and unpacking we decided to load up on some carbs. The best way to do that is visiting some local craft breweries. We went to several but Bayern Brewing which specializes in German beers was our favorite. There are several other craft breweries worth trying such as Big Sky, Flathead and Tamarack Brewing.
On Saturday we went early to the expo, it is held in an outdoor pavilion near the same place as the finish for the marathon. It was not that big but was organized pretty well. They use virtual swag bags in that they send you coupons and offers via e-mail to use at local retailers or online. The bags and t-shirts they handed out are nice, I always like when you get a reusable marathon bag rather than a plastic one because they come in handy. You write your bib # on the bag with a marker rather than a tag or label. We spent the rest of the morning eating breakfast and walking around downtown Missoula. They had a farmers market along with a few other things so it was a bit busy in places. In the afternoon I went back to the hotel to rest and prepare for the race the next day. We tried to go to a chain Italian restaurant for dinner but the wait was 90 minutes so we ended up eating at the hotel restaurant. It makes no difference to me where I eat the night before a race because I just want to get some pasta and not eat anywhere it takes too long to get food.
Sunday morning was race day, this is an early start race in that it begins at 6 AM. The course starts outside Missoula and they bus you out there. They had buses at the University of Montana taking you out there starting at 4:15. I got out to the start over an hour before the beginning of the race so I sat down around a building and talked with 3 women who sat down nearby. Two were from British Columbia (one was running her first marathon) and the other was from Oklahoma. The one from Oklahoma is named Camille Herron and is an elite runner who was very nice, here is a picture of them from the start: MM-Start
The start of the race you funnel through a small start arch and they set off cannon and fireworks which was kind of cool.
I decided beforehand I was going to do something different for this race. I start out too fast in marathons and then end up paying a price for it in the last 5 miles. This time I decided I'm going to stick with a pace group for at least half the marathon. I picked the 3:40 pacer and had to go fast to catch up with them in the first mile or so but I stuck with them through half the race. I ended up talking with lots of people that were running around the pacer. I made a point of always trying to catch up to them after water stops or when I used the bathroom. After the halfway point you reach the only significant hills on the course. The pace group kept up the same pace but my breathing started getting erratic so I fell back. Missoula is lower elevation than where I live so I should not have gotten out of breath but you adapt to the conditions facing you. I should also point out that it had been in the 90's the last few days in Missoula and race day was supposed to the hottest day. Luckily the race starts early and it warms up slowly but it was still a bit warm.
Miles 15-22 went by in a blur, the only significant thing I remember is around mile 16 there was a guy playing a grand piano on his lawn in a tuxedo! It was very neat to see and hear at the time because it was in an area where it was quiet, shaded and there was a river on the right. It was one of the few times where I wished I carried a camera phone when I ran.
Miles 22-26.2 were in the city and went around various blocks with a number of turns. There were a number of holes in the road to watch out for at this point. At this point I was dumping water on my hat and down my back at water stops to cool off. The other thing I didn't want to do is get leg cramps in the final miles. I have had this happen and usually it is caused by taking longer strides than I should. I was relatively cramp free up until the last couple miles and only got one in the final sprint to the finish. You finish by running across the Higgins Street bridge and I was able to get a good kick going at the end. I ended up finishing in 3:55 which is more than the 3:40 - 3:50 that I wanted but still less than 4 hours (which is always my secondary goal).
They have a huge contingent of half marathoners that run this race and they start at the same time so there really wasn't much food left when we got done. It's not a big deal to me because I just want fluids after a race and they had your choice of Big Sky beer at the end which was great!
A few pictures:
With Camille Herron after the race - the female winner of the marathon who I met at the beginning:
The finisher's medal - the biggest I have in my collection
Overall I recommend this race because it is well organized and well supported. You do need to be prepared depending on where you live because the elevation in Missoula is above 3,000 feet although the course it self is not that hilly.
Overall I was happy with how I ran and the marathon itself. Depending on where you are coming from Missoula, MT can be easy or hard to get to. There are several direct flights from Denver and Minneapolis each day. We (my wife and I) flew in on Friday and after dropping our stuff off at the hotel (the Hilton Garden) and unpacking we decided to load up on some carbs. The best way to do that is visiting some local craft breweries. We went to several but Bayern Brewing which specializes in German beers was our favorite. There are several other craft breweries worth trying such as Big Sky, Flathead and Tamarack Brewing.
On Saturday we went early to the expo, it is held in an outdoor pavilion near the same place as the finish for the marathon. It was not that big but was organized pretty well. They use virtual swag bags in that they send you coupons and offers via e-mail to use at local retailers or online. The bags and t-shirts they handed out are nice, I always like when you get a reusable marathon bag rather than a plastic one because they come in handy. You write your bib # on the bag with a marker rather than a tag or label. We spent the rest of the morning eating breakfast and walking around downtown Missoula. They had a farmers market along with a few other things so it was a bit busy in places. In the afternoon I went back to the hotel to rest and prepare for the race the next day. We tried to go to a chain Italian restaurant for dinner but the wait was 90 minutes so we ended up eating at the hotel restaurant. It makes no difference to me where I eat the night before a race because I just want to get some pasta and not eat anywhere it takes too long to get food.
Sunday morning was race day, this is an early start race in that it begins at 6 AM. The course starts outside Missoula and they bus you out there. They had buses at the University of Montana taking you out there starting at 4:15. I got out to the start over an hour before the beginning of the race so I sat down around a building and talked with 3 women who sat down nearby. Two were from British Columbia (one was running her first marathon) and the other was from Oklahoma. The one from Oklahoma is named Camille Herron and is an elite runner who was very nice, here is a picture of them from the start: MM-Start
The start of the race you funnel through a small start arch and they set off cannon and fireworks which was kind of cool.
I decided beforehand I was going to do something different for this race. I start out too fast in marathons and then end up paying a price for it in the last 5 miles. This time I decided I'm going to stick with a pace group for at least half the marathon. I picked the 3:40 pacer and had to go fast to catch up with them in the first mile or so but I stuck with them through half the race. I ended up talking with lots of people that were running around the pacer. I made a point of always trying to catch up to them after water stops or when I used the bathroom. After the halfway point you reach the only significant hills on the course. The pace group kept up the same pace but my breathing started getting erratic so I fell back. Missoula is lower elevation than where I live so I should not have gotten out of breath but you adapt to the conditions facing you. I should also point out that it had been in the 90's the last few days in Missoula and race day was supposed to the hottest day. Luckily the race starts early and it warms up slowly but it was still a bit warm.
Miles 15-22 went by in a blur, the only significant thing I remember is around mile 16 there was a guy playing a grand piano on his lawn in a tuxedo! It was very neat to see and hear at the time because it was in an area where it was quiet, shaded and there was a river on the right. It was one of the few times where I wished I carried a camera phone when I ran.
Miles 22-26.2 were in the city and went around various blocks with a number of turns. There were a number of holes in the road to watch out for at this point. At this point I was dumping water on my hat and down my back at water stops to cool off. The other thing I didn't want to do is get leg cramps in the final miles. I have had this happen and usually it is caused by taking longer strides than I should. I was relatively cramp free up until the last couple miles and only got one in the final sprint to the finish. You finish by running across the Higgins Street bridge and I was able to get a good kick going at the end. I ended up finishing in 3:55 which is more than the 3:40 - 3:50 that I wanted but still less than 4 hours (which is always my secondary goal).
They have a huge contingent of half marathoners that run this race and they start at the same time so there really wasn't much food left when we got done. It's not a big deal to me because I just want fluids after a race and they had your choice of Big Sky beer at the end which was great!
A few pictures:
With Camille Herron after the race - the female winner of the marathon who I met at the beginning:
The finisher's medal - the biggest I have in my collection
Overall I recommend this race because it is well organized and well supported. You do need to be prepared depending on where you live because the elevation in Missoula is above 3,000 feet although the course it self is not that hilly.
Monday, June 16, 2014
Traveling and running
My job requires me to travel on occasion. Sometimes I will be traveling back and forth to the same city for a project for months others times it is like this week where I am somewhere just for the week. I've had to travel for work for over a decade so I have a few ways that I can keep training while on the road:
- I always pack workout clothes for every single day.
- Check the weather for where you are going so you can be prepared if you are running outside. It's been raining here so I'm glad I brought my rain running coat.
- Check to see if your hotel has a gym, if they don't I find a local one that has daily or weekly rates. I've joined gyms for several months while on a longer term project just so I can have a place to work out.
- I stay at hotels that at least have a fridge in the room so I don't have to eat out all the time. I go to local grocery store on the first day and get some fruit and food I can have for breakfast and dinner if possible.
- Do a little research on where you are going to figure out running routes. If you are in a place where it is not conducive to running outside then most hotels at least have a treadmill.
Greetings from Calgary and have a good week!
- I always pack workout clothes for every single day.
- Check the weather for where you are going so you can be prepared if you are running outside. It's been raining here so I'm glad I brought my rain running coat.
- Check to see if your hotel has a gym, if they don't I find a local one that has daily or weekly rates. I've joined gyms for several months while on a longer term project just so I can have a place to work out.
- I stay at hotels that at least have a fridge in the room so I don't have to eat out all the time. I go to local grocery store on the first day and get some fruit and food I can have for breakfast and dinner if possible.
- Do a little research on where you are going to figure out running routes. If you are in a place where it is not conducive to running outside then most hotels at least have a treadmill.
Greetings from Calgary and have a good week!
Wednesday, June 11, 2014
Weekly Recap
Last week turned out to be a very good and little bit bad week.
On Saturday I went out for what I thought would be a 16 mile run, due to all the various side routes I took I ended up going 19. I have a marathon on July 13th so I am ahead of where I expected to be at this point. I actually wanted to keep my miles down before this race so I don't go in with dead legs but I might consider 20 this week. The last marathon in April I felt worn out so I'm trying to hold back to have a better race. The weather has been really good here in Colorado for morning runs so it just seems effortless to keep going. This morning I planned on going 6-7 miles and ended up just over 8 miles.
Sunday I went out trail running at a place named Deer Creek Canyon. They have various trails to take but I usually go on this one loop that is 2.75 miles and do a couple laps. Part of the trail is also a mountain bike trail so you have to watch out for bikes. The trail starts at 6,000 and goes up for another 1,000 and then back down through some very rocky parts. The first lap was no problem, on the second lap I was dodging two bikes, hit a rock with my toe and went down. I ended up scraping up my right knee but just got up and kept running. My toe was bit sore the next couple days but it is better now and it was nothing to keep me from running.
My upcoming schedule is the Missoula Marathon in July, the Revel Marathon in August and the Bear Chase trail 50k in September. These are all different types of races so I will be doing all different types of running training. The Missoula is a regular marathon, the Revel is a downhill marathon and the Bear Chase is a trail race. This summer will be a chance to try different things because I don't have to travel as much for work.
Two new pairs of shoes I really like: Adidas Glide Boost 6 (for regular training and long runs) and the Brooks Cascadia 9 (for trail).
If anyone has any training tips for my upcoming races feel free to leave a comment.
On Saturday I went out for what I thought would be a 16 mile run, due to all the various side routes I took I ended up going 19. I have a marathon on July 13th so I am ahead of where I expected to be at this point. I actually wanted to keep my miles down before this race so I don't go in with dead legs but I might consider 20 this week. The last marathon in April I felt worn out so I'm trying to hold back to have a better race. The weather has been really good here in Colorado for morning runs so it just seems effortless to keep going. This morning I planned on going 6-7 miles and ended up just over 8 miles.
Sunday I went out trail running at a place named Deer Creek Canyon. They have various trails to take but I usually go on this one loop that is 2.75 miles and do a couple laps. Part of the trail is also a mountain bike trail so you have to watch out for bikes. The trail starts at 6,000 and goes up for another 1,000 and then back down through some very rocky parts. The first lap was no problem, on the second lap I was dodging two bikes, hit a rock with my toe and went down. I ended up scraping up my right knee but just got up and kept running. My toe was bit sore the next couple days but it is better now and it was nothing to keep me from running.
My upcoming schedule is the Missoula Marathon in July, the Revel Marathon in August and the Bear Chase trail 50k in September. These are all different types of races so I will be doing all different types of running training. The Missoula is a regular marathon, the Revel is a downhill marathon and the Bear Chase is a trail race. This summer will be a chance to try different things because I don't have to travel as much for work.
Two new pairs of shoes I really like: Adidas Glide Boost 6 (for regular training and long runs) and the Brooks Cascadia 9 (for trail).
If anyone has any training tips for my upcoming races feel free to leave a comment.
Monday, June 2, 2014
The Lone Runner
I ran my two 10k races for the year and accomplished my goal of finishing faster than the year before. Now it is time to train for the Missoula Marathon on July 13th. Considering I have about month of training before I taper I am trying something a little different. I will run every single day and do a long run every weekend but I am not going to go over 20 miles on my longest run. I think I was over trained for the last marathon and it showed in my time. Also it is getting warmer so really long runs require lots of water and fluids, I can run around places and keep refilling my water bottle but it does take a toll on your pace.
This weekend I got to go to one of my favorite places to run and cross train - Red Rocks Amphitheater. This is what it looks like at about 6:30 on a Sunday morning:
There are so many options for running and cross training that you are only limited by what you are willing to try. I did some stair running, planks, dips, pushups, box jumps, lunges and step jumps. I spent about 90 minutes out there and even though the altitude is only about 700-800 feet higher than where I live you can really feel it. A good rule of thumb is that however much water you usually bring when working out bring double that to Red Rocks because it is warm and very sunny.
I went for a longer run of just over 14 miles on Saturday and I was thinking about a couple of the people I know through social media who were going on group runs. Many people belong to running groups or have a training partner. In most of my years of running I have run alone other than running with a friend every now and then when I was training for my first marathon. I thought about it for awhile and this is the only way that I can train and be ready for races. There are times where I am traveling a great deal for work so I won't join a running group locally. Plus I wake up really early (by 3:30 - 4 AM most days) and don't want to wait several hours to run with a group (yes, I run in the dark a fair amount). I'm self motivated so I run, lift, etc. without needing to be pushed by a group or a partner. There are days when I am sore (like today, my calves are sore) so I didn't run as hard because that is a way to risk injury. I think everyone has their own pace so trying to conform to somebody else's pace can lead to bad form or hurting yourself. Maybe some people do it for the social aspect of being around people with similar interests? The more I thought about it the more I realized I like running alone, it allows me to clear my thoughts or think through a work problem or just let my mind wander. I can talk to people before or afterwards but I don't really want to have to talk to someone while running.
I'm curious how many other people out there are Lone Runners? Would you rather run in a group or alone?
This weekend I got to go to one of my favorite places to run and cross train - Red Rocks Amphitheater. This is what it looks like at about 6:30 on a Sunday morning:
There are so many options for running and cross training that you are only limited by what you are willing to try. I did some stair running, planks, dips, pushups, box jumps, lunges and step jumps. I spent about 90 minutes out there and even though the altitude is only about 700-800 feet higher than where I live you can really feel it. A good rule of thumb is that however much water you usually bring when working out bring double that to Red Rocks because it is warm and very sunny.
I went for a longer run of just over 14 miles on Saturday and I was thinking about a couple of the people I know through social media who were going on group runs. Many people belong to running groups or have a training partner. In most of my years of running I have run alone other than running with a friend every now and then when I was training for my first marathon. I thought about it for awhile and this is the only way that I can train and be ready for races. There are times where I am traveling a great deal for work so I won't join a running group locally. Plus I wake up really early (by 3:30 - 4 AM most days) and don't want to wait several hours to run with a group (yes, I run in the dark a fair amount). I'm self motivated so I run, lift, etc. without needing to be pushed by a group or a partner. There are days when I am sore (like today, my calves are sore) so I didn't run as hard because that is a way to risk injury. I think everyone has their own pace so trying to conform to somebody else's pace can lead to bad form or hurting yourself. Maybe some people do it for the social aspect of being around people with similar interests? The more I thought about it the more I realized I like running alone, it allows me to clear my thoughts or think through a work problem or just let my mind wander. I can talk to people before or afterwards but I don't really want to have to talk to someone while running.
I'm curious how many other people out there are Lone Runners? Would you rather run in a group or alone?
Tuesday, May 27, 2014
Bolder Boulder Recap
Yesterday was Memorial Day and for those of us in Denver and Boulder that means the Bolder Boulder 10k. This was the 8th year in a row I've ran it so it has become a tradition. The Bolder Boulder is a huge race with over 50,000 runners and walkers but you don't notice it until the end because you start in waves. Each year I have been able to move up in starting wave because it is based on your previous year's finish time. I was in wave #9 CB so I started early. One of my fellow runners Jennifer rode with me up there and ran in the same wave. She has always been a bit intimidated because she thought it was a huge mass of people and difficult to get in and out of Boulder for it. I have a system for this race: I drive up, park in the same spot that is near the start, run, walk back to the car (the race starts on one road and finishes inside Folsom Field - the football stadium for the University of Colorado) and drive home. I am home in plenty enough time to watch the elite runners on TV (they run after everyone has cleared the course) and then the program afterwards (they honor several veterans, have skydivers from each branch of the armed forces land in the stadium and have a flyover). This year worked out exactly as expected although I wanted to find an old friend in a later wave but I could not get back to the start before her wave took off.
My goal for this race is always the same: I want to finish faster than the year before. I did accomplish my goal and did it without looking at my watch for the whole race. I usually look at it a few times so I can pace myself but I wanted to hold off until at least the halfway point. I didn't look at it then so I decided I am going to run the whole race by feel. The course for the Bolder Boulder is somewhat tough in that there are lots of turns and you are going uphill from miles 1-4 until you reach the highest point of almost 5,400 feet then you have a good downhill section before you go back uphill to run into the stadium and finish. All in all I am happy with how I did but now I have to change gears and get ready for the Missoula Marathon in July.
I'm wondering if anyone else has run a race without a watch? I ran one other time where my watch went dead because I forgot to charge it but never consciously made a point of not looking at it.
My goal for this race is always the same: I want to finish faster than the year before. I did accomplish my goal and did it without looking at my watch for the whole race. I usually look at it a few times so I can pace myself but I wanted to hold off until at least the halfway point. I didn't look at it then so I decided I am going to run the whole race by feel. The course for the Bolder Boulder is somewhat tough in that there are lots of turns and you are going uphill from miles 1-4 until you reach the highest point of almost 5,400 feet then you have a good downhill section before you go back uphill to run into the stadium and finish. All in all I am happy with how I did but now I have to change gears and get ready for the Missoula Marathon in July.
I'm wondering if anyone else has run a race without a watch? I ran one other time where my watch went dead because I forgot to charge it but never consciously made a point of not looking at it.
Thursday, May 22, 2014
Runstreak day 900
Today I reached 900 days on my runstreak. Note: A Runstreak is defined as running at least a mile a day.
I first started this back on December 3,2011 as part of the Runners World holiday runstreak in which they propose running a mile a day between Thanksgiving and Christmas to keep off the added pounds during the holidays. I started several days late mostly as a way to see if I could do it for a week and then kept going. The days keep piling up so now it is just a matter of how far I am going to run and where not if I'm running that day. It has involved some trial and error when I am getting close to a race to figure out what works best to keep the streak going and run like I want to during a race.
Here are my random thoughts on runstreaking:
- There are going to be good and bad days but tomorrow is always another opportunity to have a better run.
- The first week and month are the hardest.
- You have to taper down the distance of your runs the two weeks before a marathon.
- If you cross train with weight training cut out lifting legs extensively several weeks before a marathon.
- You are going to lose weight (and in my case strength) so you have to eat more.
- Your clothes aren't going to fit well anymore so be prepared to buy new, smaller clothes.
- People will keep telling you that you look smaller.
- I don't dread treadmills as much as I used to. There are times where I have no choice but to run on a treadmill even on good weather days. I realize most everyone would rather run outside but sometimes the weather or other factors make a treadmill the best option.
- The day after a marathon is tough but forcing yourself to run a couple miles really helps speed recovery.
I'm not suggesting or recommending that everyone should do this because for many it would lead to injury. I do know it has made me faster because my times in certain races still keep improving. If you want to change up your training it might be something to try on a limited basis. I think if you are structurally strong and not prone to injury then it might be an interesting change. Personally I am going to keep streaking as long as I avoid injury.
I first started this back on December 3,2011 as part of the Runners World holiday runstreak in which they propose running a mile a day between Thanksgiving and Christmas to keep off the added pounds during the holidays. I started several days late mostly as a way to see if I could do it for a week and then kept going. The days keep piling up so now it is just a matter of how far I am going to run and where not if I'm running that day. It has involved some trial and error when I am getting close to a race to figure out what works best to keep the streak going and run like I want to during a race.
Here are my random thoughts on runstreaking:
- There are going to be good and bad days but tomorrow is always another opportunity to have a better run.
- The first week and month are the hardest.
- You have to taper down the distance of your runs the two weeks before a marathon.
- If you cross train with weight training cut out lifting legs extensively several weeks before a marathon.
- You are going to lose weight (and in my case strength) so you have to eat more.
- Your clothes aren't going to fit well anymore so be prepared to buy new, smaller clothes.
- People will keep telling you that you look smaller.
- I don't dread treadmills as much as I used to. There are times where I have no choice but to run on a treadmill even on good weather days. I realize most everyone would rather run outside but sometimes the weather or other factors make a treadmill the best option.
- The day after a marathon is tough but forcing yourself to run a couple miles really helps speed recovery.
I'm not suggesting or recommending that everyone should do this because for many it would lead to injury. I do know it has made me faster because my times in certain races still keep improving. If you want to change up your training it might be something to try on a limited basis. I think if you are structurally strong and not prone to injury then it might be an interesting change. Personally I am going to keep streaking as long as I avoid injury.
Tuesday, May 13, 2014
Another Marathon
I could not resist and signed up for another marathon this year. This will bring my total to 5 even though I usually try and only do 4 a year to allow for some rest and recuperation time. My reasons for signing up:
1. It is close by
2. It's not that expensive
3. It is spaced out a month after one marathon and and a month and half before a 50k I'm running.
4. I just couldn't resist it!
5. It goes downhill almost 5,000 feet
This is the marathon if you care to join me: http://brooksee-events.appspot.com/rdv
1. It is close by
2. It's not that expensive
3. It is spaced out a month after one marathon and and a month and half before a 50k I'm running.
4. I just couldn't resist it!
5. It goes downhill almost 5,000 feet
This is the marathon if you care to join me: http://brooksee-events.appspot.com/rdv
Friday, May 9, 2014
The first 10k race of the year
Typically I only run marathons, half marathons or obstacle course races but I have two 10k races I do every year. One is for a good cause and the other is a tradition:
The Airlife Run (http://ezregister.com/events/8998/): This honors police, fire and EMS people and is held in memory of an AirLife (flight for life) helicopter that crashed about 17 years ago. It has a cheap entry fee, is only a few miles from house and is good practice for the other 10k I do.
The Bolder Boulder: There are over 50,000 runners in this race so you go in waves depending on the time you have the year before or some other race you might have done. Every year I keep going down in wave as my times have improved. This year I'm in wave CB. It is a fun race to do, somewhat hilly but you end by running into Folsom Field (where the University of Colorado Buffaloes play) and do a partial lap. I've done it enough years to know where to park when I get there, run, and leave town. You can stick around to watch the elite runners finish (they run at the end) and a Memorial Day program where they honor veterans but I prefer to get home and watch it on TV.
The Airlife Run (http://ezregister.com/events/8998/): This honors police, fire and EMS people and is held in memory of an AirLife (flight for life) helicopter that crashed about 17 years ago. It has a cheap entry fee, is only a few miles from house and is good practice for the other 10k I do.
The Bolder Boulder: There are over 50,000 runners in this race so you go in waves depending on the time you have the year before or some other race you might have done. Every year I keep going down in wave as my times have improved. This year I'm in wave CB. It is a fun race to do, somewhat hilly but you end by running into Folsom Field (where the University of Colorado Buffaloes play) and do a partial lap. I've done it enough years to know where to park when I get there, run, and leave town. You can stick around to watch the elite runners finish (they run at the end) and a Memorial Day program where they honor veterans but I prefer to get home and watch it on TV.
Thursday, May 1, 2014
April Recap
The first day of May means summer is around the corner.
In April I had 180 training miles according to Daily Mile (this includes any cardio activity) and for the year I'm at 646.6 miles ran. I really don't compare months but I think this is the most miles I've had this early in the year and I can feel it.
For the next month I'm running shorter and lifting heavier. I only have two 10k races in May so the running focus will be on speed. I have felt a bit worn down so I'm trying to get some strength and size back. I have had enough people tell me in the last two weeks that I look thin compared what I used to be. I don't weigh myself on a regular basis so I have no idea if I am more or less but I've noticed many of my clothes are loose fitting now. This is a side effect of the running, amazing how that works, you run a lot, eat good and you lose weight. Maybe I should market this idea! LOL
The last 9 days have been hectic in that I ran a marathon in Salt Lake City, went to Detroit for work and then Phoenix. It really makes you appreciate being at home when you have to travel that much. I used to keep a hectic travel schedule when I was in my 20's but now I set my own schedule so it is more manageable it just happened I had 3 trips in a row.
Since the last time I wrote anything the Boston Marathon occurred. It was a success however it turns out people made up fake bibs to run the race. Next year I guess they will need to have handheld scanners to make sure there is a chip on the back and it is a valid bib. My view is that is not the spirit of marathon running. Bandits have been tolerated for years in Boston and in other races but my view is run if want but don't use any facilities, aid stations or grab a medal at the end, you don't have the right to any of those.
What are your thoughts on the bib cheats at Boston?
In April I had 180 training miles according to Daily Mile (this includes any cardio activity) and for the year I'm at 646.6 miles ran. I really don't compare months but I think this is the most miles I've had this early in the year and I can feel it.
For the next month I'm running shorter and lifting heavier. I only have two 10k races in May so the running focus will be on speed. I have felt a bit worn down so I'm trying to get some strength and size back. I have had enough people tell me in the last two weeks that I look thin compared what I used to be. I don't weigh myself on a regular basis so I have no idea if I am more or less but I've noticed many of my clothes are loose fitting now. This is a side effect of the running, amazing how that works, you run a lot, eat good and you lose weight. Maybe I should market this idea! LOL
The last 9 days have been hectic in that I ran a marathon in Salt Lake City, went to Detroit for work and then Phoenix. It really makes you appreciate being at home when you have to travel that much. I used to keep a hectic travel schedule when I was in my 20's but now I set my own schedule so it is more manageable it just happened I had 3 trips in a row.
Since the last time I wrote anything the Boston Marathon occurred. It was a success however it turns out people made up fake bibs to run the race. Next year I guess they will need to have handheld scanners to make sure there is a chip on the back and it is a valid bib. My view is that is not the spirit of marathon running. Bandits have been tolerated for years in Boston and in other races but my view is run if want but don't use any facilities, aid stations or grab a medal at the end, you don't have the right to any of those.
What are your thoughts on the bib cheats at Boston?
Monday, April 21, 2014
Salt Lake City Marathon Recap
Well marathon #24 is complete. I didn't run as fast as I wanted due to a couple factors:
1. After my last long run of 23+ miles I came down with a cold and even though I am recovered my nose was running the entire race.
2. The race was at around 4500 feet which is lower altitude than where I live but the elevation map was a bit misleading. It was very hilly for the first 15 miles and that took the kick out of my legs. Usually my strongest miles are from 5 - 19 in a marathon I burned out a bit on the hills and my pace slowed substantially.
Overall it is a nice marathon but here are the pros and cons of the race itself:
Pros
1. Nice course in that it goes throughout the city so you see all different parts
2. Lots of well stocked water stations
3. Nice finish in that you can see it from a long way off (I like being able to kick it up at the end when I can see the finish line).
4. Easy to get to in that you can fly in, stay at the sponsor hotel and walk to the expo and take a bus to the start line. The hotel was only a few blocks from the finish.
5. Nice tech race shirt and medal
Cons
1. The beer at the finish line was Miller Lite (that is just wrong!).
2. They appeared a bit disorganized as far as confirming your entry with the active.com website. I had to e-mail them to get my confirmation number.
3. They didn't have much food at the finish. This is a huge half marathon race also so maybe they got most of it before us marathoners finished.
That is about it, now I start training for a couple 10k races I will be running in May.
1. After my last long run of 23+ miles I came down with a cold and even though I am recovered my nose was running the entire race.
2. The race was at around 4500 feet which is lower altitude than where I live but the elevation map was a bit misleading. It was very hilly for the first 15 miles and that took the kick out of my legs. Usually my strongest miles are from 5 - 19 in a marathon I burned out a bit on the hills and my pace slowed substantially.
Overall it is a nice marathon but here are the pros and cons of the race itself:
Pros
1. Nice course in that it goes throughout the city so you see all different parts
2. Lots of well stocked water stations
3. Nice finish in that you can see it from a long way off (I like being able to kick it up at the end when I can see the finish line).
4. Easy to get to in that you can fly in, stay at the sponsor hotel and walk to the expo and take a bus to the start line. The hotel was only a few blocks from the finish.
5. Nice tech race shirt and medal
Cons
1. The beer at the finish line was Miller Lite (that is just wrong!).
2. They appeared a bit disorganized as far as confirming your entry with the active.com website. I had to e-mail them to get my confirmation number.
3. They didn't have much food at the finish. This is a huge half marathon race also so maybe they got most of it before us marathoners finished.
That is about it, now I start training for a couple 10k races I will be running in May.
Sunday, April 13, 2014
The Slowest Race I've Ever Run
Everyone always writes blog posts about the fastest races they have done when everything has worked out well and they got a PR. I decided to do a 180 and go over the slowest marathon I have ever done. That race is the 2009 Boulder Marathon, here is the website: http://bouldermarathon.com/
A few notes about this race:
- I was getting back into marathons at this point and won a free entry to this race. I decided to run the marathon (rather than the half) because I figured it was a good training run.
- I had no clue what the course or elevation was like because this is what they have as far as a description:
"For decades, runners and walkers in Boulder County have enjoyed the beautiful scenery found on the Boulder backroads. With views of rolling farmland to the east and the majestic rocky mountains to the west, running on the Boulder backroads is always a memorable experience. For the serious athlete, the backroads are the perfect running surface – fast to run on, yet forgiving on the body – much less pounding than pavement. "
If you look on the website there is no course or elevation map. The course changes slightly each year but the elevation map looks like a roller coaster because you have over 10 hills that go up and down at least 100+ feet. Add in that the majority of this is on dirt and gravel roads and it is very hard on your feet and legs. You also have to consider that dirt roads get rutted from prolonged use so you have to constantly watch out so you don't twist your ankle. To top it off the start and finish is a third mile through an uneven grass field.
- The race that year started at 9 A.M. in early September. In Colorado September is still summer so it was in the upper 80's, dry and windy that day. In the years since then they have made the start earlier and and pushed it later in the year (this year it happens in October).
You combine all those factors and my lack of training and you end up with what I did that day: a 5:40 marathon. By the end I was just pushing to finish because that is all I cared about. It was so hot and dry that they were handing out full bottles of water to people at aid stations and telling us to take them with us. They ran out of emergency vehicles to pick up people who were dropping that they ended up using pick up trucks to pick up runners who needed aid. At one point I encountered a woman who was so disoriented that she asked for some of my water even though she had on a water bottle belt with a few full bottles! I didn't feel normal for about a week after that and decided I wasn't going to come in that unprepared again.
I did go back the following year and ran the 1/2 marathon and then the full marathon in 2012 (and was an hour faster). I wanted to prove to myself that I could run a better race when I was in condition for it. This is still one of the tougher races to do, it's hard on your legs and feet and there is a reason they don't have an elevation map on the website.
So what is your slowest race?
A few notes about this race:
- I was getting back into marathons at this point and won a free entry to this race. I decided to run the marathon (rather than the half) because I figured it was a good training run.
- I had no clue what the course or elevation was like because this is what they have as far as a description:
"For decades, runners and walkers in Boulder County have enjoyed the beautiful scenery found on the Boulder backroads. With views of rolling farmland to the east and the majestic rocky mountains to the west, running on the Boulder backroads is always a memorable experience. For the serious athlete, the backroads are the perfect running surface – fast to run on, yet forgiving on the body – much less pounding than pavement. "
If you look on the website there is no course or elevation map. The course changes slightly each year but the elevation map looks like a roller coaster because you have over 10 hills that go up and down at least 100+ feet. Add in that the majority of this is on dirt and gravel roads and it is very hard on your feet and legs. You also have to consider that dirt roads get rutted from prolonged use so you have to constantly watch out so you don't twist your ankle. To top it off the start and finish is a third mile through an uneven grass field.
- The race that year started at 9 A.M. in early September. In Colorado September is still summer so it was in the upper 80's, dry and windy that day. In the years since then they have made the start earlier and and pushed it later in the year (this year it happens in October).
You combine all those factors and my lack of training and you end up with what I did that day: a 5:40 marathon. By the end I was just pushing to finish because that is all I cared about. It was so hot and dry that they were handing out full bottles of water to people at aid stations and telling us to take them with us. They ran out of emergency vehicles to pick up people who were dropping that they ended up using pick up trucks to pick up runners who needed aid. At one point I encountered a woman who was so disoriented that she asked for some of my water even though she had on a water bottle belt with a few full bottles! I didn't feel normal for about a week after that and decided I wasn't going to come in that unprepared again.
I did go back the following year and ran the 1/2 marathon and then the full marathon in 2012 (and was an hour faster). I wanted to prove to myself that I could run a better race when I was in condition for it. This is still one of the tougher races to do, it's hard on your legs and feet and there is a reason they don't have an elevation map on the website.
So what is your slowest race?
Marathon #24 race week
6 more days until the Salt Lake City Marathon so I am in tapering mode.
In the last week these are a few things I do:
- My motto for this week is to take it easy as far as workouts. I'll still run and lift most days leading up to Saturday but I'm not doing heavy weights, legs or sprinting.
- Anytime I can I'm wearing compression socks this week.
- Look at the course map several times and figure out my strategy for when to push the pace. I look at the elevation map so I know where the hills are because I don't want to burn out on them. This race isn't very hilly so it's not as big of a deal.
- Figure out how I'm getting to the start area. This race starts in one area, finishes in another so I have to figure out how I'm getting to or from one of them.
- Keep looking at the weather in Salt Lake City, it looks like it might get up into the 70's that day and very little chance of rain.
- Each day this week I eat an extra amount of complex carbs (oatmeal, brown rice, quinoa, etc.) and I will probably have whole wheat pasta once this week.
- Drink more fluids this week and mix in another electrolyte each day.
- Figure out where I am eating the night before the race. Usually the hotel I'm staying at has a runner's pasta bar or something.
- Schedule at least one appointment with my chiropractor this week to get adjusted.
- Try and get more sleep this week, I never get enough but a nap this afternoon is a good idea (plus it's snowing here!).
I feel pretty good heading into this race, I had some really good long runs in training so we will see what happens Saturday.
In the last week these are a few things I do:
- My motto for this week is to take it easy as far as workouts. I'll still run and lift most days leading up to Saturday but I'm not doing heavy weights, legs or sprinting.
- Anytime I can I'm wearing compression socks this week.
- Look at the course map several times and figure out my strategy for when to push the pace. I look at the elevation map so I know where the hills are because I don't want to burn out on them. This race isn't very hilly so it's not as big of a deal.
- Figure out how I'm getting to the start area. This race starts in one area, finishes in another so I have to figure out how I'm getting to or from one of them.
- Keep looking at the weather in Salt Lake City, it looks like it might get up into the 70's that day and very little chance of rain.
- Each day this week I eat an extra amount of complex carbs (oatmeal, brown rice, quinoa, etc.) and I will probably have whole wheat pasta once this week.
- Drink more fluids this week and mix in another electrolyte each day.
- Figure out where I am eating the night before the race. Usually the hotel I'm staying at has a runner's pasta bar or something.
- Schedule at least one appointment with my chiropractor this week to get adjusted.
- Try and get more sleep this week, I never get enough but a nap this afternoon is a good idea (plus it's snowing here!).
I feel pretty good heading into this race, I had some really good long runs in training so we will see what happens Saturday.
Tuesday, April 8, 2014
A Time for Reflection
I was driving this morning on a road that I haven't been on in at least 15 years. When I was growing up and in college I drove this road numerous times, it was the route I used to go to college or to drop off my sister or brothers at school. My family doesn't live near here anymore with the exception of my oldest brother who lives 20 some miles south but I'm not here to see him. My life now is 1,000 miles away in Colorado but I have been pulled back for something that I don't really want to attend.
Last week I got an e-mail on Monday (April 1st if you can believe it) that one of my college roommates, fraternity brother, fellow football player and most importantly my friend had died in his sleep while on vacation in Florida with his family. I'm not sure I am past the shock from this even now. Steve was always there, every wedding, every event whether it was important or not, he was there with a smile and his deep, raspy voice greeting everyone within earshot. I'm at the age where this is too young to happen to people I grew up with and know. Steve has a son in grade school, a wife, his parents and siblings living close by, everyone Steve met was most likely a friend within minutes of talking with him. This is too soon to happen, he has so many more things to do. He is supposed to see his son grow up, coach him playing football and wrestling and teach him what it takes to be a man. It's not being the stereotypical jock but realizing it's okay to express sympathy, empathy and be emotional and do things with your heart, like Steve did, the same heart that gave out on him.
We got notice of the service so I booked my flight and car and that is why I was driving on this road to attend something I didn't want to go to today.
Last week I got an e-mail on Monday (April 1st if you can believe it) that one of my college roommates, fraternity brother, fellow football player and most importantly my friend had died in his sleep while on vacation in Florida with his family. I'm not sure I am past the shock from this even now. Steve was always there, every wedding, every event whether it was important or not, he was there with a smile and his deep, raspy voice greeting everyone within earshot. I'm at the age where this is too young to happen to people I grew up with and know. Steve has a son in grade school, a wife, his parents and siblings living close by, everyone Steve met was most likely a friend within minutes of talking with him. This is too soon to happen, he has so many more things to do. He is supposed to see his son grow up, coach him playing football and wrestling and teach him what it takes to be a man. It's not being the stereotypical jock but realizing it's okay to express sympathy, empathy and be emotional and do things with your heart, like Steve did, the same heart that gave out on him.
We got notice of the service so I booked my flight and car and that is why I was driving on this road to attend something I didn't want to go to today.
Monday, March 31, 2014
Tapering Thoughts
19 days until Marathon #24
I'm feeling pretty good today considering how many miles I logged last week. I capped it off yesterday by going for a 23 mile run, this wouldn't have been bad except it was pretty windy in spots and it is dry out so it was very dusty. I am paying the price today because I have a runny nose and dry throat from all the dust.
This is the time that I start tapering back on what I am doing so that when I get to the starting line I am ready to go and don't have dead legs.
A few of the things I do (or don't do):
- I quit using the stair or step machines for any cardio at the gym
- I will lift legs this week but lightly and then not again until after the race
- My longest runs the next two weeks will be 13 miles or so
- I lift a bit lighter the next few weeks, there is no reason to do heavy dead lifts at this point.
- I will still continue to run every day and lift weights on 6 days a week but the intensity get's dialed back a bit.
- The last week my motto is to relax and get lazy if I can. Nobody every benefited from training hard the week of a marathon.
- I start checking the weather where I am running (in this case it is Salt Lake City) so I can plan what I am bringing with me to run in. I have to be prepared for the best and worst case scenario weather wise.
- I cut out eating any cheese or dairy products two weeks before a race. I find I just feel better doing this for some reason.
- I make sure all my travel is set and I know where I am going the week of the race (I don't like to be scrambling the last minute).
- The week of the race if I am home and can I go to the chiropractor a couple times to get adjusted. Most likely I don't really need to get adjusted (I go around once a month or if I am having any issues) but will do it anyway.
- The week of the race at some point I will take a bath in epsom salts. Someone told me about this years ago so I tried it. For me it makes the soreness and all the little aches and pains go away.
- The day before the race I pick up my bib and go through the expo but I want to be done walking around by 1. I learned the hard way (in New Orleans) that the day before a race is not the day to be a tourist no matter where you are.
- I always bring compression socks with me to wear the the night before the race and for the plane ride to get back home. They really do help with recovery.
- The week of the race I will be eating more complex carbs each day. Carbo loading the night before a race doesn't help me but the week leading up to it does.
That is all I can think of right now, does anyone else have a routine for tapering and preparing for a race?
I'm feeling pretty good today considering how many miles I logged last week. I capped it off yesterday by going for a 23 mile run, this wouldn't have been bad except it was pretty windy in spots and it is dry out so it was very dusty. I am paying the price today because I have a runny nose and dry throat from all the dust.
This is the time that I start tapering back on what I am doing so that when I get to the starting line I am ready to go and don't have dead legs.
A few of the things I do (or don't do):
- I quit using the stair or step machines for any cardio at the gym
- I will lift legs this week but lightly and then not again until after the race
- My longest runs the next two weeks will be 13 miles or so
- I lift a bit lighter the next few weeks, there is no reason to do heavy dead lifts at this point.
- I will still continue to run every day and lift weights on 6 days a week but the intensity get's dialed back a bit.
- The last week my motto is to relax and get lazy if I can. Nobody every benefited from training hard the week of a marathon.
- I start checking the weather where I am running (in this case it is Salt Lake City) so I can plan what I am bringing with me to run in. I have to be prepared for the best and worst case scenario weather wise.
- I cut out eating any cheese or dairy products two weeks before a race. I find I just feel better doing this for some reason.
- I make sure all my travel is set and I know where I am going the week of the race (I don't like to be scrambling the last minute).
- The week of the race if I am home and can I go to the chiropractor a couple times to get adjusted. Most likely I don't really need to get adjusted (I go around once a month or if I am having any issues) but will do it anyway.
- The week of the race at some point I will take a bath in epsom salts. Someone told me about this years ago so I tried it. For me it makes the soreness and all the little aches and pains go away.
- The day before the race I pick up my bib and go through the expo but I want to be done walking around by 1. I learned the hard way (in New Orleans) that the day before a race is not the day to be a tourist no matter where you are.
- I always bring compression socks with me to wear the the night before the race and for the plane ride to get back home. They really do help with recovery.
- The week of the race I will be eating more complex carbs each day. Carbo loading the night before a race doesn't help me but the week leading up to it does.
That is all I can think of right now, does anyone else have a routine for tapering and preparing for a race?
Monday, March 24, 2014
Training by Intuition - riding the peaks and valleys
Due to the number of races I do I am always in a state of recovering from the last race or preparing for the next one. Right now I am preparing for the next marathon (Salt Lake City on 4/19). Each week is different as far as training and there are high and low points, sometimes both in the same week. Last week was a good example, I had a bad and good day. I log my workouts on Daily Mile (Chris B.) so this is what I had for a bad and then a good day:
4/20: 4 mi It was a struggle today: Step machine warm up, lift legs, deadlift, core, easy run.
I woke up sore and debated in my head on which gym to lift at before deciding on one that has an Olympic lifting area with rubber weights. This gym is always humid so I was sweating more than usual the whole time. I did get done with my workout and run but wasn't feeling great the whole time.
4/22: Long looping run 22 mi
4/20: 4 mi It was a struggle today: Step machine warm up, lift legs, deadlift, core, easy run.
I woke up sore and debated in my head on which gym to lift at before deciding on one that has an Olympic lifting area with rubber weights. This gym is always humid so I was sweating more than usual the whole time. I did get done with my workout and run but wasn't feeling great the whole time.
4/22: Long looping run 22 mi
I started out in the dark because
we are supposed to get rain or snow this morning. It was in the 20's the
whole run, some wind in spots but overall not bad weather. I did
various loops in order to have access to water along the way so the map
of my route looks like I am lost. It's amazing what a difference a
couple packets of GU along the way make because I was planning on doing
20 but I tacked a few more miles on.
A map of my route:
When I think back on the last week I try to think of why one day was tough even though it was a short workout while the longer one turned out great? I can't come up with a reason why because it isn't like I did anything that much different on the day before nutritionally or working out. In fact on 4/22 I felt kind of tired and a bit sore in the morning before I got started. Once I got going the miles just flew by, it was cold enough that the trails I ran on had barely any people on them and very few cyclists. I call these effortless workouts (some call it the runner's high but I can get them lifting weights too), you know you did something but it didn't seem hard even though it was. I can't logically explain why these happen or how but I'm glad it did because that is what makes running fun.
Have you had an effortless workout or runners high in the last week?
A map of my route:
When I think back on the last week I try to think of why one day was tough even though it was a short workout while the longer one turned out great? I can't come up with a reason why because it isn't like I did anything that much different on the day before nutritionally or working out. In fact on 4/22 I felt kind of tired and a bit sore in the morning before I got started. Once I got going the miles just flew by, it was cold enough that the trails I ran on had barely any people on them and very few cyclists. I call these effortless workouts (some call it the runner's high but I can get them lifting weights too), you know you did something but it didn't seem hard even though it was. I can't logically explain why these happen or how but I'm glad it did because that is what makes running fun.
Have you had an effortless workout or runners high in the last week?
Thursday, March 20, 2014
Nutrition and running
I have been running consistently for at least 20 years now and yet I still learn new things all the time. I'm a firm believer that nutrition plays a key role for improving as a runner and staying injury free. My nutrition plan is a bit different than many runners and it is shaped by being a former bodybuilder and that I still left weights. I am not suggesting that anybody follows my plan because it is a bit different than most.
- I eat relatively clean most of the time and eat the same things many days (it's easier to shop and plan meals)
- Every meal needs protein and carbs
- I don't drink milk
- My staples: egg whites, oatmeal, granola, chicken, turkey, fish, rice, potatoes (sweet and regular), quinoa, whole wheat tortillas, salad and lots of veggies, bananas and certain fruits
- My snacks are nut mixes or Late July chips
- I try and eat red meat once a week (usually buffalo or some form of lean meat).
- I always have some protein powder each day (lately it has been MHP Paleo Protein)
- I take a variety of supplements and believe they really do help.
- I don't really concern myself with weighing myself. I run every day and have a hard time keeping my weight and strength up these days.
- After I run a marathon my food reward is a piece of carrot cake ( I don't like chocolate so to me this is splurging).
- I drink beer but usually only 1-2 on the weekend.
- One of my new favorite products is Beyond Meat. My wife is vegetarian so I am trying to get more plant based protein if I can.
Now some of these are different from what most people do so I should explain. I used to be approximately 30-40 pounds heavier than I am now. The last time I weighed myself I was almost 40 pounds less than what I weighed as a senior in high school. I was a lineman in football so I had to be big and strong but as I got older I just didn't want or need to be that big.
Many of the people I know who have started running can't understand why they aren't losing weight. Most of the time it is because they are eating substantially more. Some don't even realize it while others rationalize that they ran x miles so they can eat anything.
So what do other people think about nutrition in relation to running?
- I eat relatively clean most of the time and eat the same things many days (it's easier to shop and plan meals)
- Every meal needs protein and carbs
- I don't drink milk
- My staples: egg whites, oatmeal, granola, chicken, turkey, fish, rice, potatoes (sweet and regular), quinoa, whole wheat tortillas, salad and lots of veggies, bananas and certain fruits
- My snacks are nut mixes or Late July chips
- I try and eat red meat once a week (usually buffalo or some form of lean meat).
- I always have some protein powder each day (lately it has been MHP Paleo Protein)
- I take a variety of supplements and believe they really do help.
- I don't really concern myself with weighing myself. I run every day and have a hard time keeping my weight and strength up these days.
- After I run a marathon my food reward is a piece of carrot cake ( I don't like chocolate so to me this is splurging).
- I drink beer but usually only 1-2 on the weekend.
- One of my new favorite products is Beyond Meat. My wife is vegetarian so I am trying to get more plant based protein if I can.
Now some of these are different from what most people do so I should explain. I used to be approximately 30-40 pounds heavier than I am now. The last time I weighed myself I was almost 40 pounds less than what I weighed as a senior in high school. I was a lineman in football so I had to be big and strong but as I got older I just didn't want or need to be that big.
Many of the people I know who have started running can't understand why they aren't losing weight. Most of the time it is because they are eating substantially more. Some don't even realize it while others rationalize that they ran x miles so they can eat anything.
So what do other people think about nutrition in relation to running?
Monday, March 17, 2014
The training cycle and races
This past weekend I went out for my weekly long run on Saturday. I ended up going just over 16 miles on Saturday and finished just as it was starting to get windy and colder.
When it gets to be March in April where I live you really have to watch the weather for the whole week and plan out when you are going to go for a long run. The reason being that we get most of our rain and snow in these two months. People think Denver is socked in with snow all winter long but that isn't the case. We might get a foot of snow in mid winter but it usually melts in a few days. There are times where the cold and snow sticks around for awhile but that is the exception not the norm. Note: the mountains typically always have snow into May and sometimes we get it down here too.
My next race is the Salt Lake City Marathon on 4/19. Considering I just ran a marathon in February I don't do a traditional cycle to get ready for a race. My routine right now:
Run shorter distance (2-5): Mon, Tues, Thur, Fri, Sun
Run mid range distance (6+): Wed
Run long distance (10+): Sat
Lift weights and cross train cardio: Mon, Tues, Thur, Fri, Sun
Kettlebells and TRX: Wed
I do some form of core work everyday
I change my routine based on when and what the next race is. For example I have 2 10k races coming up in May so I will be working more on speed after I finish the next marathon.
When there is such a short turnaround for another race I have found that it is better to recover and not train too hard or I pay for it on race day. I do still believe the long run is needed to train mentally for a race rather than physically. This year I am going to run a 50k trail race in September so I will have to modify my training to include more trail running and going beyond the 27 mile mark for a long run.
I'm curious what others do for training when they are running races frequently?
If you have the time please take a moment to view this and sign it if you would like: http://theanimalrescuesite.greatergood.com/clickToGive/ars/petition/HSUS-CrueltyFreeCosmetics;jsessionid=EC13419D05BD1DEED8706ABD2C713628.xc-c
When it gets to be March in April where I live you really have to watch the weather for the whole week and plan out when you are going to go for a long run. The reason being that we get most of our rain and snow in these two months. People think Denver is socked in with snow all winter long but that isn't the case. We might get a foot of snow in mid winter but it usually melts in a few days. There are times where the cold and snow sticks around for awhile but that is the exception not the norm. Note: the mountains typically always have snow into May and sometimes we get it down here too.
My next race is the Salt Lake City Marathon on 4/19. Considering I just ran a marathon in February I don't do a traditional cycle to get ready for a race. My routine right now:
Run shorter distance (2-5): Mon, Tues, Thur, Fri, Sun
Run mid range distance (6+): Wed
Run long distance (10+): Sat
Lift weights and cross train cardio: Mon, Tues, Thur, Fri, Sun
Kettlebells and TRX: Wed
I do some form of core work everyday
I change my routine based on when and what the next race is. For example I have 2 10k races coming up in May so I will be working more on speed after I finish the next marathon.
When there is such a short turnaround for another race I have found that it is better to recover and not train too hard or I pay for it on race day. I do still believe the long run is needed to train mentally for a race rather than physically. This year I am going to run a 50k trail race in September so I will have to modify my training to include more trail running and going beyond the 27 mile mark for a long run.
I'm curious what others do for training when they are running races frequently?
If you have the time please take a moment to view this and sign it if you would like: http://theanimalrescuesite.greatergood.com/clickToGive/ars/petition/HSUS-CrueltyFreeCosmetics;jsessionid=EC13419D05BD1DEED8706ABD2C713628.xc-c
Thursday, March 13, 2014
Products I like - running related
Here are a few products that I like that are all running related.
http://www.locklaces.com/lock-laces/
http://www.procompression.com/
http://www.garmin.com/en-US
http://www.rockmyrun.com/
http://www.kindrunner.com/
http://www.roadrunnersports.com/
http://www.locklaces.com/lock-laces/
http://www.procompression.com/
http://www.garmin.com/en-US
http://www.rockmyrun.com/
http://www.kindrunner.com/
http://www.roadrunnersports.com/
Wednesday, March 12, 2014
Running and a strong core
One of the most neglected areas by many runners is strength training. It really does help your running particularly at the end of long runs. A good place to start is to start building up your core. What are the core muscles? According to Wikipedia:
"In anatomy, the core refers, in its most general of definitions, to the body minus the legs and arms.[1] Functional movements are highly dependent on the core, and lack of core development can result in a predisposition to injury.[2] The major muscles of the core reside in the area of the belly and the mid and lower back (not the shoulders), and peripherally include the hips, the shoulders and the neck."
Specifically they hold you upright with good form when you are running. There are a variety of exercises you do to work your core (leg raises, crunches, twists, deadlifts, etc.) however there is one exercise that beats all others: the plank (and all of it's variations).
Several years ago I got introduced to the benefits of planks and jumped on the Plank A Day movement. Since that time my race times have consistently gone done, the recovery time from a marathon is much shorter and I rarely ever have back pain.
If you want more information on Plank A Day go here: http://www.fudiet.com/plank-a-day-revolution/
My variation on planks: I do them between sets when lifting and put my feet up on a bench (or whatever else can elevate my feet to make the plank harder), then hold for at least a minute. I switch in side planks and a few other variations to make it interesting. When I first started them a minute was tough, I can now hold a standard plank for over 5 minutes. I keep trying to push to see how long I can hold one while always keeping good form. The best part about this exercise: you don't need any equipment or even a gym to do them. anyplace that has enough room for you to lie on the ground is enough.
"In anatomy, the core refers, in its most general of definitions, to the body minus the legs and arms.[1] Functional movements are highly dependent on the core, and lack of core development can result in a predisposition to injury.[2] The major muscles of the core reside in the area of the belly and the mid and lower back (not the shoulders), and peripherally include the hips, the shoulders and the neck."
Specifically they hold you upright with good form when you are running. There are a variety of exercises you do to work your core (leg raises, crunches, twists, deadlifts, etc.) however there is one exercise that beats all others: the plank (and all of it's variations).
Several years ago I got introduced to the benefits of planks and jumped on the Plank A Day movement. Since that time my race times have consistently gone done, the recovery time from a marathon is much shorter and I rarely ever have back pain.
If you want more information on Plank A Day go here: http://www.fudiet.com/plank-a-day-revolution/
My variation on planks: I do them between sets when lifting and put my feet up on a bench (or whatever else can elevate my feet to make the plank harder), then hold for at least a minute. I switch in side planks and a few other variations to make it interesting. When I first started them a minute was tough, I can now hold a standard plank for over 5 minutes. I keep trying to push to see how long I can hold one while always keeping good form. The best part about this exercise: you don't need any equipment or even a gym to do them. anyplace that has enough room for you to lie on the ground is enough.
Tuesday, March 11, 2014
Is "Bossy" an offensive word?
I saw this article on one of my news feeds this morning: http://mashable.com/2014/03/10/lean-in-bossy/
In summary: "
Sheryl Sandberg has long criticized the use the of the word "bossy" to describe young girls who are assertive. Instead, the Facebook COO has urged people to forgo the word with all its negative connotations, and instead describe these girls as "feminist" or displaying "executive leadership skills."
Now, Sandberg is helping spearhead a campaign to nix the word and encourage young women to become leaders."
Now I am not female but I have had numerous strong, female bosses throughout my career. I really wonder what their thoughts would be on this because to me it is perplexing. Are kids in general this fragile that the use of a word might damage their ego or alter their behavior?
In summary: "
Sheryl Sandberg has long criticized the use the of the word "bossy" to describe young girls who are assertive. Instead, the Facebook COO has urged people to forgo the word with all its negative connotations, and instead describe these girls as "feminist" or displaying "executive leadership skills."
Now, Sandberg is helping spearhead a campaign to nix the word and encourage young women to become leaders."
Now I am not female but I have had numerous strong, female bosses throughout my career. I really wonder what their thoughts would be on this because to me it is perplexing. Are kids in general this fragile that the use of a word might damage their ego or alter their behavior?
Monday, March 10, 2014
A few thoughts on internet privacy
A few thoughts on internet privacy:
Last night there was a segment on 60 Minutes on companies that capture all of the personal data that consumers put out in the internet and use it for marketing and other purposes. I work with data for a living so none of it surprised me. Anything you put out there most likely is swept up by somebody on a website or somebody who has an agreement with that website that allows them to purchase their data.
If you really care about who gets what data you put out on the internet and want to safeguard yourself here are a few tips:
- Never save any history or cookies in whatever browser you are using.
- Clear out the files in your TEMP directory on a frequent basis.
- Saving a credit card to a website you purchase from frequently might seem like it saves time but look at how often you read about data piracy. Is it worth the time and effort to have to report your credit card stolen (or even your identity) just to save the hassle of few seconds to type in your CC every time you purchase?
- Use only one credit card for online purchases, this way if it is ever hacked or stolen you can easily replace it. Put a high level of protection on this card so whomever issues it can alert you if there is fraudulent activity on it they can notify you quickly.
- Before signing up for online accounts on anything always ask yourself "Do they need this information to do business with me?". If they don't then go to another website.
- The majority of time there is no reason why you should have to give your birth date for anything.
Last night there was a segment on 60 Minutes on companies that capture all of the personal data that consumers put out in the internet and use it for marketing and other purposes. I work with data for a living so none of it surprised me. Anything you put out there most likely is swept up by somebody on a website or somebody who has an agreement with that website that allows them to purchase their data.
If you really care about who gets what data you put out on the internet and want to safeguard yourself here are a few tips:
- Never save any history or cookies in whatever browser you are using.
- Clear out the files in your TEMP directory on a frequent basis.
- Saving a credit card to a website you purchase from frequently might seem like it saves time but look at how often you read about data piracy. Is it worth the time and effort to have to report your credit card stolen (or even your identity) just to save the hassle of few seconds to type in your CC every time you purchase?
- Use only one credit card for online purchases, this way if it is ever hacked or stolen you can easily replace it. Put a high level of protection on this card so whomever issues it can alert you if there is fraudulent activity on it they can notify you quickly.
- Before signing up for online accounts on anything always ask yourself "Do they need this information to do business with me?". If they don't then go to another website.
- The majority of time there is no reason why you should have to give your birth date for anything.
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