CLT Runner

Myrtle Beach Half Marathon RR

2012-02-21T10:54:00.005-05:00

My goal for this race was to flirt with the 2 hour mark and sub-2 was my stretch goal. In December, I ran the hilly Huntersville Half where I set a new PR posting a 2:05:55; could I really expect to knock six minutes off of that? There’s one way to find out…let’s do this!

Alarm wakes me at 4:15AM!

At the butt crack of dawn, I started half marathon #8 prepared to lay it all on the line; this will either be a BIG PR or an EPIC BONK! I didn’t know how my legs would respond based on recent training and some lingering calf muscle issues leading up to race day. I think using Kinesio Tape on my right calf helped get me past the pain I felt in the early miles and it either just seemed to dissipate as I ran OR the other pain(s) I started to feel at the time put a blanket over that one.

I started near the 2 hour pacer with Scott & Roland, but our start seemed slower than expected with the mass of people so it took a while to get on or near pace. We finally caught up to her about 1.5 miles down the road, where we promptly went past her at the first aid station when she slowed to get water just past mile 2. I started burning holes in back of Scott’s TrySports singlet as we were hovering right around 9 min miles. My attempt to take over pacing duty in an effort to slow us down a bit didn't help - we were locked in.

Miles 1-4: 9:06, 9:04, 9:00, 8:58 (9:02 avg)

By mile 5 I was flying solo, but still locked in and feeling good. I was going through stretches of thinking ‘how many miles can I keep this up?’ to ‘just keep running – go for it!’ We make a right turn and I can see runners coming back the other way. I shout encouragement to some runners I know, and yell “CRC” to those wearing my running clubs gear (Charlotte Running Club). This also gives me a boost, but I can’t help but wonder how long I can keep this pace. We make the lollipop loop, and I start looking for my wife, who is also running the half. I give shout-outs to some other familiar faces I know then could only muster a “Go Babe!” when I see her (lame).

Miles 5-8: 9:04, 8:55, 8:54, 9:00 (8:58 avg)

By the time I hit mile 9, I was in the hurt locker. I refused to look too far ahead – just one block at a time – one mile at a time. My HR started to climb, but that was to be expected. I felt myself working harder to maintain this pace. If I was going to go sub-2 I had to hold on. I got caught up and slowed at a water stop, but was able to grab two cups and keep moving.

Miles 9-12: 8:59, 9:03, 9:06, 9:08 (9:04 avg)

At this point, I thought of my only other run during the week (Wednesday) where I felt like I was running like Phoebe in that episode from “Friends”. (Note to self: don’t practice your Chi-Running with crazy tight calves – not a good look or boost before a race!) Then I put my focus back into my form and breathing. I fought the urge to back off pace knowing I had sub-2 wrapped up. . .I pushed and then I pushed again. I wanted to cross that finish with nothing left.

Mile 13: 8:47
Mile 0.14: 1:02 (7:35 pace/distance according to Garmin)

Official Time: 1:58:08!!
Great debut race as a WhyMarathon.com ambassador!

I had pinned a pink ribbon (that my sister made me) to my bib that said: Mom 02/25/11. That’s when we lost her almost one year ago to cancer (F#ck Cancer!). I dedicate this one to her – thanks Hambone!

and then I ate this until my stomach hurt!!

Charlotte Running Club

2012-01-23T19:40:00.000-05:00

I attended my first meeting as a board member for the Charlotte Running Club Saturday afternoon. The big picture of the club is to motivate passionate runners regardless of pace. A marketing issue that the club has been struggling with is an “elite” label along with an intimidation factor where runners think they “have to be fast to join”. Personally, I questioned this before I joined the club. After hearing from my fellow board members, I think those labels couldn’t be further from the truth. I understand we all run our own pace and miles, but what seems to strike a dirty riff with the club is the word “elite” or “elitist”.

I think the problem lies with our own insecurities, as well as the fact that we may not know our fellow club members very well. Let me attempt to break this down and keep it simple:

· We have “unhurried” runners in the club (Group A).
· We also have some really talented runners in our club (Group B).
· We have club members that run crazy long distances through the woods (Group C).

I think a gap is created because Groups A & B normally do not run together, so a bond cannot be created. Group C can fit in with either Group A or B. We all tend to run in our own circles and comfort levels, but how can we bridge the gap?

As members, we need to get involved and take ownership of our club:

· RSVP or create a group run on the new CRC Meetup site
· Create or join a CRC Team for a race or relay
· Wear your CRC gear while training or racing
· Support each other at races by cheering and sticking around after you finish
Email the board members with thoughts/suggestions (run.charlotte@gmail.com)
· Volunteer

Social events are one way to combine all groups, but we need to show up and put ourselves out there. Be sure to introduce yourself and put a voice behind the Facebook photo.

The board can only do so much; we need all our members (Group A, B & C) to help grow our Charlotte running community.

Closing out 2011 - Goals for 2012

2012-01-04T13:13:00.000-05:00

I was looking forward to closing out 2011. Not necessarily to wish time away, but it’s been a tough year losing my mom to cancer. My mindset has changed lately and instead of mourning her life, I’ve found myself celebrating it and cherishing the memories.

My main running goal for 2011 was to break 800 miles, but with an injury earlier in the year (and ITBS in the summer), I revised my goal to 750. It was definitely within reach until my calf started being a baby, so I’ll have to settle with 715. I also set a 5K/10K goal that really didn’t come together after the injury and I do not run well in the heat of the summer, so I reluctantly let those go. I finished out the year strong at the Huntersville Half posting a 2:05:55 (previous PR was 2:10:xx)!! And, I finally feel like I got the monkey off my back November in Savannah (third times a charm?), and was able to hold it together for 26.2 and post a 27 minute PR: 4:36:35. So, what began as a rocky start to 2011 both emotionally and physically – it all seemed to come together when I strapped on my running shoes and worked to kick some butt to close out the year.

I look forward to tackling 2012 and pushing my limits:

1,000 miles this year!

Myrtle Beach Half in Feb (in training!)

Tobacco Road Marathon in March (in training!)

Trail Race (or two)

Ultra (what!)?

Nobody knows what the future holds, but I know the only way I'll get there is to run.

Huntersville Half Marathon - Recap

2011-12-06T10:49:00.000-05:00

I signed up for this race hoping to take advantage of my marathon fitness and to also keep me working towards something. I tend to get lazy if I don’t have something to train for. The last couple weeks, I reduced my running to only two times a week, because of some nagging aches and pains. Having not done any speed-work since before Savannah, I was aiming for 2:15. I was quoted as saying things like, "I just want to have fun” and "I'm just going to see how I feel on race day", but as race day quickly approached, I changed my tune to "I’d like to at least break 2:10" (my previous PR).

I planned on running with my friend M and we talked about working together for as long as we could. With the unwritten rule of, you keep going if I have to stop/walk/stretch/etc. We, (ME) of course, started out like a jailbreak, which was easy to do with all the 5k’rs pulling us along, but we finally settled into a rhythm. A 9:50 pace would put us under 2:10...

Mile 1 – 5: 9:46 pace

It was somewhere around mile 5 where I said, I hope I feel this good at mile 10. Little did we know that there was a nasty hill at mile 10 waiting to smack me in the mouth.

Mile 6 – 10: 9:36 pace

My mind starting playing tricks on me at mile seven, and I started to doubt that I could keep this pace for six more miles. I was hurting after the nasty hill, and it felt like it took almost a mile to recover. My breathing was labored and my heart beat was thumping loudly in my left ear. (Does anyone else get that?) We confided in each other that this was either going to be a PR for both of us or an epic bonk!! If you’re going to go down, go down in a big ball of flames! In other words, GO FOR IT! You only regret what you don't do!

Mile 11 – 13.1: 9:23 pace

During mile 11, I had the familiar twinge of a cramp starting in my right calf, and then another (“expletive”!). The left calf muscle, not wanting to be left out, joined in. I told M that if I have to stop to stretch she has to keep going so I can see what my time would have been. We both thought this was funny after the race, but I was serious!! I shortened my stride a little bit and that seemed to bring peace to my calves. We got a nice boost from the folks manning the mile 12 water stop, and I started trying to do the undoable (for me) - math while running. At one point we thought 2:08ish…then I blurted out, “eff-that 2:05!” Are you kidding me?

Shiny new PR's for both of us: 2:05:55! (9:37 pace)

My wife decided to video us as we went by and watching it back just makes me cringe. First of all, why do I feel like I am going much faster than appears, and, secondly, my form is painful to watch. I apologize to everyone everywhere who has ever witnessed me run. Shield your eyes!! "Hide yo' kids, hide yo' wife!"

We decided about half way that we would stick together and I’m glad we did, because I don’t think I could have done that solo. I was sore as hell on Sunday, but the good kind of sore. The PR kind of sore!

Overall, the course was tough! It felt like all that climbing would have eventually led to some longer down hill stretches. Most of the course was open to traffic, so it was something to be aware of, and except for a few a-hole drivers I felt safe. My only concern was at a busy intersection as we headed back towards the finish, but the police were holding it down.

Would I do this race again? Sure, but just for fun!

Rock n Roll Savannah Marathon - Race Report

2011-11-11T10:39:00.003-05:00

First, I’d like to thank everyone for their support, donations and well wishes along the way. It truly meant a lot and I certainly felt the love.

My goals for this race - kick cancer in the nuts and 4:30 or bust.

So, for all the stressing I did during the week wondering what corral the 4:30 pacer was going to be in and making sure I had a plan B – it was all for naught. I know the pacer (Emily H.) and she was in my corral! Before the race started I needed to use the bathroom, but the lines were crazy long and thought it might have been nerves. Anyway, I finally see two of my running peeps from USA Fit (Becky & Chatham), and proceeded to exchange nervous chatter and us insisting that one of us has to go 4:30. Just as the corral starts to move forward, James (another USA Fit peep) taps me on the shoulder, and he’s there with his wife, Norelis, both running their first marathon (awesome!). Come to find out they celebrated their 10 year anniversary by training for and running a marathon. How cool is that?

As we continued to slowly make our way to the starting line, I finally stripped off my long sleeve t-shirt proudly displaying my Team DetermiNation singlet with the names of loved ones that I was running for. I had a lump in my throat when runners around me starting thanking me for running for the cause, and telling me that my mom would be proud. Surprisingly, I kept my shit together.

Corral Lucky 13 finally makes its way to the starting line . . . then they start counting down . . . holy shit, it’s on like Donkey Kong. . .we’re off. My legs were so cold to start they felt like they weren’t working right, but the stiffness melted away and I found my groove. As we start to go over a bridge I catch up to my friend Juliet (who now lives in Savannah) running her first marathon…awesome! Emily was spot on with the splits in the early miles, but I decided to back off some after 5K as my HR was crazy high (race day excitement!?). I dipped back to about 10-15 seconds behind the pace group. My thought was to run at 70-75% of my max heart rate for the first 20 miles, then empty the tank the final 10k.

5K – 31:47 (10:15 pace)

I had family and friends tracking me via text message, so it was cool to think about that when I hit each timing mat. I felt good knowing I was right on target and everything seemed to be going well. By this time I was split up from Becky and Chatham, but could see them up ahead looking strong.

10K – 1:03:52 (10:18 pace)

I was really feeling good and think the extra days rest this week helped. I was only a few seconds back from the pace group, while we headed back into downtown Savannah. The streets were lined with people and it was a great boost. A few good signs: “Go, Random Stranger, Go!”, “Something Inspirational”, and my favorite, “Worst.Parade.Ever”.

13.1 – 2:14:33 (10:16)

I was pretty much right on with my Plan B goal at the half way point, and knew that I needed to start picking it up. I also knew that I needed to make a quick pit stop. Thankfully, I was in the park and there were plenty of port-o-potties…I spotted a bank of them with no lines and lucked out running in and out in about a minute or so. Approaching mile 18, I saw Chatham and then caught up to Becky at the mile 18 water stop and I walked with her as we took in some fluids. We were both hurting, but I still felt like I had gas in the tank…I was waiting to go and in Forrest Gump fashion, I went.

Mile 20 – 3:28:02 (10:24)

This is where a little panic set in, as I knew that I wanted to cross mile 20 in 3:24 – 3:27 to give myself a shot at breaking 4:30. But I also knew that it was time to kick this tired carcass in the ass, so I was thrilled to see 10:03 for mile 20. After mile 21, we head up an on ramp and onto a stretch of highway that was right into some gusty ass wind. That’s when I could feel a cramp coming on in my left quad. I slowed some and stuck my knuckle into it…it wouldn't budge, so I did…I walked for about 30 seconds. It dissipated and I took off running again, but this back and forth went on for about three miles. I wished I had another salt packet I could have taken at mile 20 (I had taken one at the start and at the half-way point), but there was nothing I could do except keep moving forward.

By the time I made it back into civilization, I kept fighting the cramp, and kept pushing the best I could. It’s funny how you can stare at course map for months and know exactly where you are on the course, but this mile and half stretch felt crazy long. About mile from the finish, I started to choke back some tears because of why I was running. A half mile from the finish was Sean, a Team DetermiNation coach, who gave me some words of encouragement as he ran by my side and left me with this, “You’re my hero”.

I make the final turn and see the finish line. I start raising my hands up to get some noise from the crowd and they obliged. I get within yards of the finish and I point up to my mom in heaven, and try not to ugly cry across the finish line. I put on my new sweet ass medal, and stretch a little bit before moving through the chute.

Official time: 4:36:35 – a 27 minute PR. 26.2 for Hambone #1 done! I felt her with me all day; she was the wings beneath my feet, although I wish she could have been the wind at my back during that tough 3 mile stretch. =)

Couple other tidbits from the weekend
I had a couple of jokes (gems!) that heard nothing but crickets…are you kidding me?

#1 – while we are boarding the ferry to the expo, I ask the guy, “Hey, this is for the booze cruise, right?”…noth-ing!

#2 – while waiting in line for the bathroom at the expo, I exclaim, “Nice to see that everyone is hydrating”. . .noth-ing again. C’mon people, loosen up!

I look forward to running with Team DetermiNation again…I’ll keep running for those affected by cancer, until cancer starts running from me.

Special shout out to my wife who ran her first marathon in Savannah!! Awesome!

The 20th Anniversary of my 22nd Birthday

2011-09-22T08:58:00.000-04:00

It’s no secret I’m getting older, but let me share some details of the greatest friggin birthday ever, ‘twas my 22^nd birthday back in ’91. Birthdays were always a big deal growing up – first, you get to pick what mom cooked for dinner that night (I think I always chose lasagna), and, second, cake!! But being an “adult” at the ripe age of 22, I wanted to go to a Tigers game (that's right - DETROIT!).

From what I remember, there was some pre-party booze filled activities, free parking, and our group being the life of the party sitting in the lower deck in right field. At that time Tony Phillips was still playing (and playing right field). He was a quick hometown favorite, because he was Tony the Tiger (hello)! I remember having a whole mess of family there, and I was sitting right next to mom (momma’s boy). There were also a few people from my work that joined in the festivities. By the middle innings, I was one beer away from doing a full streak across the field (not really). My mom had yelled to Tony all night with something like ‘Hey Tony, it’s my son’s birthday, can you give him a ball?’ The next inning (or so) as he’s jogging back to his position from the dugout and he starts reaching in his back pocket and BOOM, he has pulls out a ball! I remember him tossing it over the fence, but not sure who caught it or brought it to me, but there it was. SWEET! Thinking back at it now, he probably thought it was some little kid, but NOPE, it was a grown ass sloppy drunk kid (haha). My work buddies decided that everyone who was there needed to ‘autograph’ it, so that’s what was done. I still have that ball to this day. I believe that I tried to thank Tony, but while running down the stairs towards the fence I ended up missing a step and came dangerously close to kissing the fence with the face (it was basically a metal grate) then probably slurred something inaudible. Classy.

Afterwards, we went to Buddy’s Pizza for some grub (no more beer for me thanks). I only recall little snippets and images from that place, but I do remember being somewhat loud and obnoxious (go figure) and asking “who has my f___ing baseball?” over and over. Come to find out, I had it…yeah, I was grossly over served! I also recall seeing a fellow Buddy’s Pizza eater’s face after I dropped the “F” bomb several times and I felt bad…but not bad enough to stop looking for my effing ball, which was sitting in my lap! Yeah, I was that guy!! Probably didn’t please my mom too much.

This also marks my first birthday where I won’t get a phone call from my mom…I miss hearing her laugh and her telling me “oh, your ass sucks buttermilk!” I know my sisters miss her as much as I do, but our lives go on and all we can do is remember her with smiles and laughter because we all know she would want it that way.

I continue to train for Savannah with her heavy on my heart and mind. If you'd like to help me crush cancer, please click on the link on the upper right of this blog (Team Hambone - Run.Fight.Cure. - Donation Page). Every dollar counts - thank you!

Mental Toughness

2011-09-09T16:35:00.000-04:00

Training for a marathon is an exercise in physical and mental toughness. Even though it’s the toughest thing I have ever done - it’s also the most rewarding. Now, if only my IT band will get its shit together to join the party in progress. Six weeks of training left – then taper time (aka why am I so freaking hungry?). I took a lot of time reexamining and tweaking my training schedule before the training began and now it’s shot to hell, and I’m rearranging things so I can get in at least two 20 milers.

I was able to complete 15.5 miles (14 of it running) last weekend with the ITB only quietly protesting until the hills started, and then the gloves were off. I was shuffling, stretching and probably rocking a scary zombie face for about five miles. I pulled the plug, walked a short cut back to the start and cheered in the rest of the group. Needless to say, I was frustrated, but I know that the ITB is a fickle “B” and doesn’t get better if you keep pushing it. So, here I sit – getting mentally ready to run around the track in lane 6 and try to keep some sort of dignity.

After a mile warm-up on the track, my IT loosened up so I decided to push the pace a bit and do some half mile repeats. I ended up with four total and rocked the last one with the fastest time ever for me: 3:45 (hello, 7:30 pace - hellz yeah). The other three averaged 4:13, which was about where I was at before I scaled back. My wife took video of me with her iPhone, and, wow, that’s what I look like? First of all, I didn’t look fast at all, and, second, my form is jacked up!

Ran some on the greenway last night, and my legs were just dead right from the get go. I was able to run two tempo miles, but I just wasn’t feeling it. Not sure if it was from the treatment I had Wednesday or the acupuncture yesterday afternoon, but I was a hot mess. ITB felt okay, but I’m still not going to run any hills for a while, until I’m 100% done with this ITB issue.

Back in '03

2011-08-16T16:16:00.000-04:00

My mom had a mastectomy back in 2003 after being diagnosed with breast cancer. The chemotherapy that followed made her hair fall out. I told her that once she started to lose it, that I would join her. So, I had my sister, Paula, buzz my hair down then shave it clean. When my head hit the pillow that first night, all I could think was, “wow, that feels weird”. But then I thought about how I wanted this to show support, and my mom did what she had to do to eradicate this horrible disease.

When my hair started to grow back, it was straight up unruly. I used to apply a “generous” amount of gel to keep it in some sort of order and respectable (when I had hair). You may have seen some pics of me “with hair” on FB. Anyway, my hair on top started growing forward like a short haired brillo with no rhyme or reason. That’s when the decision was made to keep my lid all tight. Last night, I buzzed my head down to the nub, and I thought of my mom…and how hard I could make her laugh.

This morning during my intervals I thought of her. Thinking that she would probably think that I’m crazy running down a pitch dark greenway at 5:30 in the morning wearing a headlamp, along with 20+ people! “You’re all crazy!” I can hear her say. I would have probably gone into all sorts of detail trying to explain what 6x800’s were, and how I crushed it this morning until she said “I don’t understand…so did you win?...why can’t you wait until it’s light out?” =) At that point, I would have probably made up a bullshit story and acted surprised that she hasn’t heard that everyone runs faster when it’s dark. The best part about it would be when she started to tell my sisters or strangers about this phenomenon, and that's when I would finally come clean and get her rolling. Kind of like the story I told her about cage free eggs being healthier for you because they were happier chickens. Hahaha

Anyway, running friends, I did crush those intervals this morning with the last two being the fastest. It must be because it was dark!

Battle Royale

2011-08-10T15:53:00.000-04:00

Sometimes we battle the beast by ourselves. But sometimes, we know that we will only grow stronger if we combine forces and battle as one. That’s why I’m training with the DetermiNation team raising funds to crush cancer. A teammate recently mentioned in her blog that she is looking forward to “sucker punching cancer in its face”, and so am I…who isn’t? This is a rare occasion where you can DO something rather than sitting on the sidelines waiting for someone else to do it. This is my time to honor my mother and hopefully put an end to this horrible disease.

I’m asking for your help…just five minutes of your time to follow the link to my donation page and make a donation. The dollar amount doesn’t matter – the only thing that does matter is that you join me in this battle.

Team Hambone - Crushing Cancer One Mile at a Time!

Please help keep this blog moving and share it on your facebook wall - ask others for their support. Who’s with me?? Let’s DO this!!

Remember Me...

2011-08-03T16:31:00.001-04:00

It was a roller coaster of emotions back in Michigan over the weekend. We had a memorial for my mom (who passed away five months ago), but I also got to see my immediate and extended family/friends. The only thing missing was my mom. It was weird being back up there and not seeing her…I kept expecting her to show up. I went to bed that first night thinking of her, and wanted to heed her wish of ‘remembering her with smiles and laughter’. It was in the back of my mind the whole time and felt myself at certain times being very quiet and not quite myself (normally loud, crude and trying to make people laugh). We shed some tears, laughs and heard stories from one of my mom’s oldest friends. We took pictures, we swam, and I ate more than I care to admit – then ate again!

I had made a DVD of pictures set to music that was about 40 minutes long that continued to play in the background throughout the day. It was discussed beforehand that my sisters and I would all write a paragraph or two and that my brother-in-law would read it during the memorial. This tough as nails Vietnam Vet was choked up from the beginning, but he did a great job reading our words and getting through them better than anyone else would of. I’m very thankful that he did that. I’m also very thankful that my sister hosted the party and appreciate all the hard work my sisters put in and all the details that were worked out before we arrived. We (children/grandchildren) then all gathered as one and released one pink breast cancer ribbon balloon (her favorite color was pink) with a note attached to it of a message that was found in her purse after she passed. “Remember me with smiles and laughter.” It was a very emotional moment that I will never forget.

I am still trying to work through the emotions of the weekend, and thankful that I have running as an outlet. My wife and I during our long run Saturday morning (before the party) both felt her presence, but I still can’t believe she’s gone…I miss my Hambone.

If you’d like to help me put an end to cancer, please visit my donation page.

The Anatomy of a Crash n Burn

2011-07-25T12:01:00.000-04:00

On Saturday, I had my first crash n burn on an 8 mile run. It hit me at mile six like a punch to the gut, but let’s start at the beginning.

The temp was pushing 80 degrees at 7am, and the humidity was thick. All week I’ve been preaching to anyone that will listen about hydration and I did my share taking in close to 90 ounces a day (all week). I drank a glass of water before going to bed and another when I woke up. With a quick run around Dilworth to find a restroom I returned soaked with sweat. I started out the run feeling great and having to hold myself back a little bit. I drank approximately 24 ounces (Nuun) in the first four miles, and once I reached the turnaround I drained another eight ounces (of Nuun). I refilled my bottles and started heading back – just then I saw my wife coming up, so I ran with her back up to the cooler and helped refill her bottles reminding her she needs to drink.

As we started running she told me to go ahead, so I cruised along for almost two miles and then all holy hell broke loose. I think I was going up a hill and all of sudden I had to stop to walk (which isn’t that unusual for me). But after I caught my breath and I started running again, I just couldn’t get it together. My breathing was off; my legs felt heavy and I was still sweating profusely. My hat was dripping, my shirt was soaked, and my thought was that I was just plain overheating. I drained an eight ounce bottle; I ran a bit then had to walk again. Something was off. I was still sweating and I wasn’t feeling dizzy – so I assume that I was dehydrated. I wasn't able to replenish the fluids that were streaming from every pore.

My wife caught up to me and I let her know I was struggling, so she helped me wog it back to the start. Very thankful she was there, and felt bad to be an anchor while she was having a great run. She felt great after and I was OUT OF IT for about 15-20 minutes, while I took in fluids.

In any event, that run sucked.

Coke n Lemon

2011-07-14T15:38:00.000-04:00

I recently started sorting through a crap ton of pictures for a DVD memorial I’m putting together on behalf of my family for my mom. We’re having a “Coke n Lemon Party” at the end of this month to celebrate her life. I don’t know if I’m just super focused to get the DVD just right, or I’m just numb to the fact that she’s gone. I’ve been working on this thing like it’s my job. It’s strange to think that this will be our first trip back to Michigan, but she won’t be there. She has been my sole focus on every single mile of my runs, while I train for Savannah…thinking of how she lived, how she loved, how she fought, how she inspired, and how she died. I think about how proud she was – not only too proud to ask for help (stubborn), but beaming with pride about her children and grandchildren. I think about her sarcasm and more of her funny sayings (“bag your ass” is my current favorite).

I want to DO more than hope for a cure. I want to give the scientists/researchers the resources to find that cure. I want to give your loved ones fighting cancer HOPE. I don’t want your family to have to sit in a room, and have a doctor say that you have Stage IV Lung Cancer – it’s inoperable, there’s nothing you can do, you can try chemo, or we can make you comfortable. This has played in my head too many times to count.

What I can do right now is run, and I have an opportunity/appointment on Nov 5th to kick cancers ass at the RnR Savannah Marathon. My passion is to find a cure for cancer through running, and this is how you can help. You could visit my donation page or the Team Hambone Shop (both links at the right side of page). I have already exceeded my fundraising goal, but don’t let dissuade you from donating to me or another runner. If you’d rather give to another DetermiNation runner who looks like they need donations, then by all means – please do it!! Please leave them a note telling them that your donation is on behalf of Team Hambone and to CRUSH CANCER!

Thank you!

Toughing It Out

2011-07-05T12:51:00.000-04:00

The alarm spews out a one hit wonder from 1986 at 4:45 this morning and I spring from the bed like a drunken ninja trying not to stir the dogs or my wife. As I type this, I am thankful that I cannot remember what the song was, because crap like that would stick with me all day. (Side note: Memo to 107.9 The Link…the new format stinks! Your “more variety” just means you play the same stinking songs that range from 80’s to current, but instead of changing the radio channel I chose to complain…the only real loser = me, but I digress)

This morning I ran with a large group of USA Fit runners at Piper Glen. Instead of the 800 repeats, it was decided to change it to the Thursday format, which is a tempo run due to the greenway being pretty nasty. I like this decision, because I hate getting my shoes dirty unless they are about to be retired. We head out across Rea Road to this big house neighborhood with some nasty climbs. My legs lazily came to life about the same time I started gasping for breath – about 5 minutes in. My pace is a little quick for a warm-up mile, but I stick with it until the first hill sends me gasping like a guppy out of the water and I finally back off a bit. In my true fashion, I missed what pace we were to run the tempo in and ran my 5k pace (oops, supposed to be marathon pace). Oh well, it was only a one mile tempo day. I slowly jogged the two miles back to the start with my visor leaking sweat with every step. With my runner’s high in the bag – I headed home ready to get my grub on.

Today’s lesson learned: it’s easier to run with others at a slightly faster pace than running on your own. In an honest assessment of myself, I have had no problem modifying a workout to what suits me that day. Because let’s face it, I’ve been running with myself for years and have changed many a tempo’s or speed work sessions because they were feeling too hard, or my calf hurts, or I’m too hot/winded, etc. Even though I wasn’t running side by side with anyone; just being out there surrounded by 30+ runners knowing that they were all toughing it out means that I could.

Possible Puke to Potential Progress

2011-06-14T13:04:00.000-04:00

I managed to gut out 10 miles on Saturday morning. The temp/humidity/dewpoint difference the past two weekends had to be at least a gallon of sweat difference. I felt great two weekends ago when I ran 9 miles with a negative split, and ended Saturday’s 10 having to run/walk the last mile+ because I thought I was going to puke. To say that I’m not mixing well with the heat is putting it mildly. I’ve noticed my HR runs a little faster in this heat and near mile 9 was creeping over 170 bpm, when the previous 8 miles were near 145 bpm (which is my 70% ceiling effort). Side note: If you haven’t tried any of the new nuun flavors – do yourself a favor and try the strawberry lemonade because it’s awesome. I drank that for the first 6, then switched to water (also took a gel @ mile 5). I may have to start bringing some endurolyte tabs (Hammer) with me to take mid-run (I did take two 20 min’s before running). Overall pace was 11:06 (goal was 11:12) with a few faster miles past the midway point.

The SmartCoach ~~slightly modified~~ program I’m ~~sort of~~ following has me decreasing my long run pace by 2-3 seconds each week, along with doing one day of “speed” work. This week is step back week and it’s coming just in time as my legs felt tired last week.

My only focus right now is the marathon Nov 5th, but this weekend I'm looking forward to a 5k to see if all this "unhurried" running will pay some dividends. This mornings 5 miler was a little faster than I wanted to go, but with the cooler tempatures I just couldn't help it. I did what I call the TrySports 5 Loop (Blakeney), which goes up Rea to Bryant Farms to N Comm House to Ardrey Kell back to Rea. Even with those rolling hills I ended with a negative split (27:31/24:43), and my HR averaged 152 (just over the 70% range). Overall pace was 10:27 (11:15; 11:03; 10:26; 10:05; 9:25). It's just too bad you can't bottle up "runners high", because I know I'll need a shot of it around 3pm today.

DetermiNation!!

2011-06-09T15:47:00.000-04:00

In the mail yesterday, I received my DetermiNation training shirt from the American Cancer Society. It has me fired up and anxious for marathon training to truly start. I’ve been (slowly) ramping up my miles lately, and prepping for my first double digit run in quite some time this weekend. Unfortunately, marathon training starts in mid-July, and with my Italian blood mixed with this Carolina heat = very crappy training runs. I tested this fact Tuesday when I ran just over 5 miles just after 6pm. Hovering near 90 made it very ugly. My HR shot up, my pace went to crap and I was just happy to be finished. BUT I did run with a new friend for the first time and he was nice enough to wog with me to the sweaty end. He’s in the midst of tapering for a marathon next weekend that I know he will crush.

This morning I was up at 5am to put some miles in and it made a world of difference. It looks like I will have to amend my “Run after work” to “Get Up and Run”. There’s a great sense of accomplishment in having it done first thing compared to the impending doom I felt on Tuesday afternoon, so there’s a plus. Who cares if I’ve eaten everything that hasn’t been nailed down at my desk and slammed a diet mountain just to keep my eye lids from falling any lower? Not me, I friggin ran today y’all – BOOM, done!

I started laughing to myself on my drive into work today. It was about my mom and one of her visits. She was in the backyard (and besides pointing out every plane that flew by and asking if we were in a flight pattern) and was enamored by this “mysterious” bird and its many noises. She asked me about – she asked my wife about it – she wanted to know the name of it and on and on. Well, like any good son, I looked for it on the ‘net trying to finally put a name to this bird. No luck, so I decided to call it a “Carolina Wren” (which is a real bird, but just not the same bird). She seemed pleased with this answer until…we went to Charleston, SC for the weekend. We were dutifully waiting in line getting ready for a tour of the Nathaniel Russell House. I hear my mom asking the tour lady about this bird (like out of the blue – there wasn’t even one around), and I’m thinking to myself, “Oh CRAP!” My mom goes on to explain that it makes “all types of bird noises” – cardinal, etc. and the lady states plainly, “Oh, it’s a mockingbird.” I almost burst out laughing because one, how could I not know what it was, and two, my mom’s probably thinking “that little twit” about me. Anyway, at lunch I came clean and told her that I indeed made up the “Carolina Wren” even though it’s a real bird. We also scored that there was a Forrest Gump look-a-like at Bubba Gump’s that day, and he had her laughing pretty hard. I think it was also this trip where I explained that we buy “cage free” eggs, and that since they were happy about not being in cages they made more delicious eggs that are better for you.

I sure do miss her, but glad that I can raise money in her memory and issue cancer a proper ass kicking on Nov 5th! Please click on the link for my donation page if you'd like to make a donation, or visit the "Team Hambone" t-shirt shop. I have recently added some "iRun" gear (any proceeds will be donated to ACS).

Pints for Prostrates 1,000 yard dash (or whatever)

2011-05-23T15:58:00.000-04:00

“The male that comes in last will get a free prostrate exam.” Talk about your motivational pre-run speech! This was my first “race” at this distance so an automatic PR was on the table, but I was certainly not going to dog it even though it was 80+ degrees at high noon. I could give you a breakdown of each 100 yards, but I’ll spare you all and give you some bullet points.

• Yes, I did start out way too fast.

• I huffed and puffed into a friends (Laura) ear for about 200 yards until her “pure energy” (the nights before tequila) started playing La Bamba with her stomach. That whole time while I attempted to get my breathing under control, I was the verge of laughing knowing of how ridiculous I must have sounded.

• Yes, running downhill rocks, but you throw in a couple shady spots and I was able to open up my stride a little bit.

• Yes, seeing the finish line with the winners still standing in the vicinity was pretty cool (usually they are cooling down or home by the time I finish). I kicked passing a few folks, which is rare.

• 4:18 according to my Garmin (0.59 at a 7:15 pace – say WHAT!)

• Yes, my two free pints were cold and delicious (free food too). Then the two pints after those two pints were even better.

• YES, they should have this event every other weekend!

Time was a blur after that, but I spent the rest of the night re-hydrating for a 5-6 mile run on Sunday. The run s-u-c-k-e-d, but (finally) finishing it felt great! We had a late start; it was the hottest day of the year (so far), and even though we were in mostly shade on the greenway the air was thick and my legs were heavy with beer. I don’t even think “profuse sweater” can come close to what I’m dealing with in the summer. Let’s just say it hit me like a ton of bricks yesterday and I will just have to deal with it. I don’t want to complain about the heat, because it could be hotter (like on the sun).

Week 1 & 2 HRM Training

2011-05-12T11:47:00.000-04:00

Two weeks ago, I ran five out of seven days (M/T/Th/F/Sa), which was a first for me. Even though only one mile was “fast” (on Thursday), I could tell my legs were very tired Saturday morning after running Friday evening (about 14 hours later). My HR was elevated right from the start (I initially thought I was picking up my wife’s HRM since she apparently has a heart/engine of a high end sports car), and then my calf starting ‘acting a fool’ and I had to walk and stretch a few minutes while I urged her to go ahead.

Week 1 (Apr 25 – May 1) in numbers:

Monday – 3 miles – HRM 136 avg. (my ceiling for 70% effort is 146bpm)

Tuesday – 5 miles – HRM 143 avg. This was my longest run in quite some time, and the last mile felt like I was crawling as I tried to keep my HR down.

Thursday – 3 miles (with 1 mile @ 80% effort) – HRM 135 avg.; I really struggled with elevating my HR on mile 2. Breakdown: Mile 1 – 125bpm; Mile 2 – 147bpm; Mile 3 – 139bpm. My pace for mile 2 was 8:40, but with as much as I was gasping for breath I thought it may have been faster. Mile 2 finally ended ugly with a side stitch and a beet red face scaring the children.

Friday – 3 miles – HRM 141 avg. My ceiling HR is 146, so I was determined to run up close to that number. My overall pace for this run was 10:50, which was 1:22 faster than Tuesday! I felt great, and then…

Saturday – 3 miles – HRM 145 avg. A full two minutes slower than Friday, but considering the walking/stretching and the 166 bpm first mile I’ll take it. This was probably the first time running back to back in such a short time period.

After the five day running week, my body rebelled – my left calf waved a white flag, so I took it very easy only running 2 days, and crossed trained 2 days last week.

I’ve found out that running with a HRM is very humbling. You need to set your pride aside, stop worrying about your pace and just focus on your HR. All indications so far are that it is working...I think. When I first started late fall last year, my heart would go through the roof when I started and took at least two miles to get it close to my ceiling effort. Now (about six months later), my HR starts out slow and will pretty much stay consistent. The latest trend I see is that my HR will start to elevate later in the run. Two weeks ago on mile 5, I had to take quite a few walk breaks. Yesterday, I ran 5 hilly miles and despite taking a few walk/stretch breaks early on it was consistent throughout.

Is it true?

2011-05-04T15:05:00.000-04:00

I can’t believe that this will be the first of many Mother’s Day without my mom. Today, I was drawn to looking at cards, and with tear filled eyes I would open, read, and then put back. Then I picked one out for my wife (from the dogs), started looking at some other crap they sell and then I heard someone call my name. I’m always surprised when I run into someone I know - it was a friend that I used to work with. I hastily tried to get my shit together to chit chat. I was so out of it at first, so I hope she didn’t notice or take it personally. But as we made our way outside and starting talking about running I was back to normal.

I keep trying to remember my mom with smiles and laughter as she wanted, but I can’t help but feel selfish and just want to talk to her one more time. I want to hear her tell me that my “ass sucks buttermilk” just because it makes me laugh. I want her to slap the back of my head like Gibbs does to DiNozzo on NCIS. I want to talk Red Wing hockey and Tiger baseball (my niece Paige said that the Wings are going to win the cup this year for her, and I joked that if they don’t she’ll be pissed!). I want to call her while making some recipe and ask her how she would do it. I miss calling her while I drive home from work, so I found a new route.

My friends from work were nice in giving us a gift certificate from a garden center so we could purchase a tree in her memory. Well, the tree has been picked out and we are just waiting delivery. I hope it grows strong and tall with roots as deep as our love for her. I miss you mom – Happy Mother’s Day.

Please visit the Team Hambone shop, as I've added some new shirts. If you have any suggestions, please feel free to message me. Any profit will be donated to the American Cancer Society. Link: http://teamhambone.spreadshirt.com/

What the Heart Zone!?!

2011-04-25T11:10:00.000-04:00

My impatience got the best of me and I decided to add another day of running last week. This may officially be the slowest comeback of all time, but with the use of the HR monitor and easy running it seems like a no brainer. Despite a few picks up during the middle sections of a couple easy runs, I’ve been keeping my heart rate below the 70% ceiling (about 145 bpm).

Mon: 3 easy miles = HR 142 avg (137, 144, 143) – took a couple walk breaks the second half.

Tues: 4 miles with four two minute pick-ups with one minute rest (9:22, 9:41, 8:54, and 8:53 = HR 155 avg) and obviously I wimped out on number two = overall HR 143 avg

Thurs: 3 easy miles = HR 140 avg – my overall heart rate was low, but my breathing felt more labored However, this run was 33 seconds per mile faster than my run on Monday with zero walk breaks!

Sat: 4 easy miles = HR 130 avg – my HR started very low and the by mile four reached 141. There are times throughout the run, where I speed up and my heart rate increases, but I ease back on the pace and my heart rate follows.

Last time I filed it under “weird” that my heart rate was starting out so slow, but this time I will file it under “I think there is something to this heart rate training!” or “duh…winning” for short.

Today I will start following the twelve week program from the HR book, where I will be running easy four days with one “hard” day. For instance, this week – I will be running a total of 17 miles and only one mile is at 80% (warm/cool plus 1 mile at 80%). This 80% number is kind of freaking me out a little bit, because if staying under the 70% ceiling has increased my speed by 30+ seconds – how fast am I going to have to try and run to get above 80%? When I did pick-ups on Tuesday, my average HR was 155 and that is about 75%-ish - so I’m guessing in the 8:30 range…? Maybe it just seems fast to me since that is about where I left with any type of speed work in November (Turkey Trot = 8:43 avg). I guess we’ll see what happens as the training progresses, but the truth is – it just feels good to have a schedule hanging on the wall again, and looking forward to seeing how this all shakes out.

Hey, I found your Easter basket!

2011-04-15T10:54:00.000-04:00

That is what I would tell my sisters each Easter morning when we were kids. When presents, candy or fishing was involved I was up early. I couldn’t help that in my haste to find my own basket I would run across one of theirs. Heck, I had a one out of four chance, but then again, I would make sure I found them all; then wake them up...then let them know where it was. Don’t even get them started about when I started finding the Christmas presents in the garage rafters. I may have crushed their thrill of finding their own baskets, but I was solving mysteries and eyeballing their sugary treats. How can anyone sleep when there is candy to be consumed before breakfast? That’s crazy talk.

My “threezy” running is getting bo-ring. It could just be that I’m sucking too much wind, and gnats. An interesting tidbit from last night’s <70% run. Normally, as soon as I start running my heart rate gets high then settles down, which includes some walking to get lower it. Well, last night it was the opposite. It started low and slowly increased and actually noticed myself running a bit faster as it climbed to my ceiling number, but at the halfway point I had trouble getting it lower. I’m just going to file this under “weird” unless it happens again. Overall a good run, but noticed that my calves were really tight after and my left ankle felt like it needed a good crack. I stretched and iced when I got home, slept with my Zensahs on, and did some calf stretches this morning and right now feeling pretty good.

In a week (or two), I’ll start a 12 week HRM training program, which will add an extra day of running (I’ve been running three days a week). The majority of the miles will be in the <70% HR zone with one day of >85%. I’m looking forward to pushing myself a little bit and getting solid base built for RnR Savannah training. I have my eye on that marathon likes it’s the last jellybean in the bottom of the basket hidden in that crazy plastic grass!

I’m thrilled to share that The Team Hambone Shop has made a couple sales, and I keep adding merchandise. So, please check it out – all the proceeds to be donated to the American Cancer Society. My wife just ordered the Bamboo Performance shirt that I think will be awesome to run in. If you have any special requests let me know and I will make it happen!

It's a Sara-bration

2011-04-08T11:28:00.001-04:00

My niece is graduating college in a few short weeks from Grand Valley State University, and I’m beaming with pride and can assure her that her granny is as well. She’ll have a front row seat and maybe a coke ‘n lemon (or two) after.

Let me tell you about my niece. She’s funny, sarcastic and has been known to take me down to the ground and play the xylophone with my ribs and kidneys. I joked that after her last attack I pissed blood for a week. She’s beautiful, smart, caring, sweet, selfless and wise beyond her years. She knows the value of hard-work and takes pride in her job – no matter what it may be at the time (Big Boy, Subway, FedEx, etc.). She learned the valuable lesson of taking pride in herr work (no matter what it is that you do). She’s courageous, honest, thoughtful and, if I may speak for my family, we are all truly lucky to have her in our lives.

I was a senior in high school when she was born and I can’t remember how it was coordinated without cellphones, but I found out my sister was finally having her and I left school to be there. Only thing was…I just had a faint idea of where the hospital was at. I was only driving for about a year and thankfully Michigan roads were based off of a grid and not meandering country roads like NC/SC (I would have been lost for days). I think I had to stop for directions twice, but I finally made it and so did she. She was my parent’s first grandchild and my first niece. She’s been a bundle of fun ever since, with her rosy little cheeks, and outgoing personality.

Next thing you know she’s all grown up and making her way through the ups and downs of life and finishing up what she started at GVSU. I am so very proud of her. While a new chapter in her life begins, I hope she feels the warmth from her family and friends who wish her nothing but the best. My dad always told me that “you can do whatever you want to do”…well, Sara, get out there and do whatever you want to do!

Memory

2011-04-06T07:38:00.000-04:00

I keep discovering tiny memories from my childhood as I think about my mother. This one came to me the other day after seeing a clump of tulips. I remember one Mother’s Day (I was maybe 7-8?) I snatched a lone tulip from our neighbor’s yard. It was in the morning and didn’t think anyone saw me, but when I stepped in the house with a freshly picked tulip my mom says, “Where’d you get that?” I think I stammered and said something to the effect of “from the yard” (thinking I was clever). Then she said, “Who’s yard?” I, of course, came clean and ended up having to apologize to the neighbor for stealing the tulip. But, I think the only lesson I learned was that if you don’t think anyone is watching you – mom probably is, and that probably kept me out of trouble most of my childhood!

My sisters told me this one recently…growing up we had a small three foot pool that all the neighbor kids would come to. Anyway, I had tubes in my ears and had to wear a swim cap in order to swim. Well, I guess my mom gathered all the kids before I came out and said something like, “Listen, if anyone makes fun of my son you are not welcome here anymore.” I guess that was my mom in a nutshell. Honest and protective.

When I look at pictures of her now, I see her differently. Not that she looks different, but maybe I’m seeing her in a different light. I really don’t know - I’m confused by that, and wonder if anyone else has experienced something similar. I do know that I miss her. My dad died when I was 17 (he was 44), and now she’s gone (at 68) and feel cheated. I like to think that we are only given what we can handle, but this plain sucks.

In honor of my mother, I’m running the RnR Savannah Marathon in the fall and raising money in her memory. If you could spare a few dollars, please consider making a donation (link located at upper right of my blog). I’ve also opened up a “Team Hambone Shop”, which sells t-shirts and any proceeds will be donated to the American Cancer Society. Link: The Team Hambone Shop

I know this won’t bring my mother back, but maybe I can help save someone you love.

Threezy

2011-03-30T12:26:00.001-04:00

Well, I’m back on a training schedule! I’m using one out of the Heart Rate Monitor Training book, which is basically a 4 week program to knock the rust off. I was idle for about 45 days, so there is indeed some rust and it feels like it’s all in my lungs (along with a healthy dose of pollen). It slowly works up the mileage, but all the miles are to be at <70% of my MHR. Now throw in the rust/pollen, and I have to do a lot of short walks breaks to keep it in check. I already feel a difference from where I started back 10+ days ago, so that’s progress.

Week 1 has me running 4 days, all 3 miles = threezy. I find myself getting bored the last mile and will do a few pick-ups just to break up the monotony (and to get it over with). I’m thrilled to be back running as it’s such a stress relief. I miss the long slow runs though, but those will have to wait.

Although I took a couple days off over the weekend to make sure I wasn’t overdoing it, I was able to witness about four hours of a world record on Saturday afternoon! The Charlotte Running Club crushed the previous 100 x 5k relay record by 6+ hours. The fast of the fast showed up in the rain, wind, cold and for 30+ hours one by one ran a 5k on the track. The incredible planning, execution, and passion to get this done was amazing. Charlotte runners are hardcore! I just wish I was fast so I could have participated, but it was just amazing to watch.

Long Month

2011-03-25T10:35:00.000-04:00

I can’t help but think that the following are just mind tricks to make ourselves feel better.

“She’s in a better place.”

“At least she’s not suffering anymore.”

“She’s at peace.”

I vacillate between believing those things to be true and then thinking I’m full of shit and I’m just trying to make myself feel better. I’ve had my share of ugly cries over the past month, and thankfully only passing motorists got a glimpse of a grown ass man sobbing on his way into work. It’s a song, or a thought, or who knows what that hits a nerve. The other day it was “World Spins Madly On” by The Weepies. Band appropriately named in my case.

I find myself reassuring people that I am okay, but I still have a hard time talking about it. I guess it will just take some time…I miss her terribly.

I’m back to running regularly (and without pain!), which seems to giving my life some balance. I find myself looking for races to sign up for, but it’s too early for that. I just want to get back to a good rhythm, and plan to keep my mileage short (for at least a month) and painfully slow.

I’m still raising money for the American Cancer Society, so if you could spare a couple bucks (maybe one less Starbucks?) – Please consider making a donation. The link is on the upper right side of my blog. Thank you.

The Experiment

2011-03-18T14:06:00.001-04:00

After reading “Born to Run” by Christopher McDougall, I was blown away by the simplicity of the Tarahumara tribe. My fascination started to run wild as here I am buying the latest shoe/gadget to help ease the pain of an achy knee or sore foot yet here they are running in homemade huarache sandals, fueling on chia seeds and diets of mostly beans & corn. I’m by no means launching head first into the barefoot runner category (perhaps more minimal), but I could change my diet.

“The Experiment” I refer to in the title was to go meat-free for 7 days. Day 5 is here, and I’m still alive. It was easier than I thought; it just took a little more planning than usual. It probably helps that I take my lunch with me to work 4 days out of 5. Today at lunch, I had the vegetable nachos and I didn’t even miss the meat. Will I continue after the deadline? I might, but I do know that cutting out meat has been in the works with me for a while after watching the movie “Food, Inc.” and reading “Born to Run”. Will all this make me a better runner? Probably not.

I don’t think I’m talented at running, but I work to embrace my pace and just run to, well, run! As runners, we all look for measure of improvements, such as the time on the clock or achieving that new personal best, but I want to start to change my thinking. I want to see how much fun I can squeeze out of each and every run. If it no longer is fun and becomes a chore, then what is the point? I know that I will never break the tape or qualify for Boston, but I’m okay with that. I didn’t start running to win, but to challenge myself.

I’ve also learned about the sport, myself and the kindness of other runners. There’s a special connection between runners, where you can be a total stranger one minute and making plans to run a 200 mile relay race the next. I can’t think of another sport where you can see yourself in another as they push through the pain, wall, puke or injury. It’s this bond that is so appealing about the sport of running. We know what it takes to move our bodies forward, and we also know that it takes to move our souls.

RnR Savannah News:

I’m excited about building a solid base before marathon training starts this summer. This will be my third attempt at 26.2, and I want to be locked and loaded. In a definite contradiction of what I stated earlier in this post, I will have a time in mind on race day (besides a "good time"). I know I can make the distance, but I plan on being on the 4:30 or bust train (and try to make it fun!). I want to leave it all on the course, because this next one is for my mom.

If you have a few dollars to spare and would like to make a donation to the American Cancer Society and help me kick cancers ass, please visit my donation page: Team Hambone - Run.Fight.Cure.

The Comeback

2011-03-15T12:24:00.000-04:00

My foot pain has finally started to subside and I believe I’m finally ready to resume running!! It’s funny that when you stop doing a habit you feel lost. Now top that with taking away my number one stress reliever, grieving the loss of my mom and you have me tossing and turning with sleepless nights. I admit I’m a little nervous about starting back up too early, but all my cockamamie testers (jumping, running in place, and rock squats*) are showing no pain. I have Thursday circled on my calendar for a short RUN! The hard part will probably be stopping after 20 minutes, but I know in order to kick cancers ass in November – it all starts now.

Lately, I’ve been thinking of some funny quotes that my mom would sometimes say…

“Go ask your Aunt Tilly.” – I was probably asking too many questions at the time, and I one time reminded her that I don’t have an Aunt Tilly. She begged to differ.

“Your ass sucks buttermilk.” – I really don’t know what this means, but I imagine she was telling me I was full of shit. The idea of it makes me laugh, and have been known to repeat it.

“You know, running can be very addicting.” – She stated this in a very serious tone like I was hopped up on illegal drugs.

If you have a few dollars to spare and would like to make a donation to help kick cancers ass, please visit my donation page: Team Hambone - Run.Fight.Cure.

*Rock Squats: just like regular lunges, but you kick your leg out and play air guitar as you lunge forward. (It is probably not a good idea to do these in public.)

PEACE

2011-03-07T11:19:00.000-05:00

My mom passed away in the early morning hours of February 25th…she was 68. Although my heart aches, I find peace in the fact that she no longer suffers. I find myself much quieter than usual, much more introspective. I find myself in a state of numb and thinking of my last visits, last touches, and last hugs. I can’t imagine how much pain she was actually in when I saw her at the end of January…she was probably only getting minimal relief with the vicodin.

You see, she was one tough lady and as stubborn as you can get. She lifted us up, she told us how it was, and always put us kids and grandkids first.

When I arrived at my sisters at almost midnight on Wednesday, I could tell the end was near. She had a difficult time talking, but I was able to understand that she was asking about my wife Lo. I told her she would be there tomorrow, and I selfishly prayed for her to hold on so my wife could say goodbye. I held her hand and kept repeating that “I’m here momma – I love you”. The next morning I could tell she recognized me, and always in her joking (sarcastic) manner – she says, “You’re here again?” That afternoon when my wife spoke with her, holding her hand at her bedside telling her stories of our trip to Charleston a few years back, I held back tears…

She was selfless, honest, funny, courageous, and true.

When I shut my eyes and prayed that night, I knew that she may be gone by morning. I prayed for my family to have strength, and I prayed for my mom’s heart to be filled with love and laughter. An hour so later, she was gone. Free from her suffering. We cried, we said goodbye, we hugged, and tried to make peace with this new reality. I’m not a religious person, but I was raised Catholic and find comfort in knowing she is with a higher power and my new guardian angel.

She was thoughtful, proud, humble, strong, and best of all, my mom.

A few summers ago at my nephew DJ’s high school graduation party, she discovered “Coke & Lemon” (with rum)…and let’s just say, that night was legendary. There are so many great moments that we are going to bottle them up this summer and have a celebration of her life with a “Coke & Lemon” party.

In November, I will be running the inaugural Rock N Roll Savannah Marathon in her memory and raising funds on behalf of the American Cancer Society. So, if you have a couple bucks to spare, please consider making a donation. Link: Team Hambone - Run.Fight.Cure.

Thank you all for your kindness, sympathy, and thoughtfulness.

HOPE

2011-02-16T09:02:00.001-05:00

I have been struggling to find the words to express myself.

Running has been nonexistent thanks to some sort of foot injury (haven’t made it to the doc yet).

I’m still wrapping my head around what seems like some sort of fast forward of a nightmare. My moms condition is deteriorating…I was just there two weeks ago. One round of chemo proved too much. She was quiet, and I can’t even imagine dealing with what she has endured. Who wouldn’t be depressed if you always thought you’d have more time?

We are all hoping for that miracle that seems to be quickly slipping away.

DMB "Loving Wings"

My heart was made of broken bones

My Soul’s a bag of stick and stone
And out along this dusty road
You have come my love to take me home

I give to you my everything
You’ve given me these loving wings
And angels have all gathered round
to hear me sing my love out loud (oh...)

You lightly lifted me away
Out of a darkness, cold and gray
And I work beneath the midday sun
My cool blue water you have come

I give to you my everything
You’ve given me these loving wings
And angels have all gathered round
to hear me sing my love out loud (oh...)

So take your place here next to me
And I'll take my place there next to thee
And no matter how far YOU may roam
Its by your side I make my home

I give to you my everything
You’ve given me these loving wings
And angels have all gathered round
to hear me sing my love out loud (oh...)

HRM - my pacing numbers

2011-01-21T14:36:00.000-05:00

It probably didn’t help that I did not run for 5 days prior to the half marathon, due to some lingering calf issues. But I strapped on the HRM and got ready for business.

As I may have mentioned in an earlier blog, my ‘ceiling effort’ (70%) is about 145 bpm, while my ‘threshold floor’ (85%) is approximately 166 bpm. I haven’t performed the drill in order to get my “real” MHR, so I’ve continued to use the formula (found here: Heart Rate Monitor Training). Like I’ve stated previously, my heart seems to start fast for a few miles then settles down.

Mile BPM

1      174
2      172
3      167
4      164
5      147
6      140
7      149
8      151
9      146
10    146
11    154
12    156
13    157
.1     166

Miles 1 – 4: my heart was definitely feeling the excitement from the day.

Mile 5 – 10: I was very close to my CE effort averaging out to 146.5. Success!!

Miles 11-13.1 – my hips and calves were fatigued at this point, which could possibly have led to the higher heart rate (?).

I really question on 166 being 85% of my max (as I had no trouble talking the first four miles or the last mile+), so I will have to make time to get the true number.

Charleston Half Marathon - Pacer RR

2011-01-18T08:38:00.000-05:00

It was a very cold and early morning. I was nervous to begin with since this was my first pacing effort, then I was shitting bricks before the start when I found out my 2:30 pacing partner was not there due to pneumonia. I programmed my Garmin virtual partner to an 11:22 pace leaving a one minute cushion to finish at 2:29. Normally, I have ‘great’ plans but poor execution – I sure was hoping that I would be able to get it together today. As we lined up at the start, there was a lot of nervous chatter from the first timers, and I reassured them to trust their training and stick with me. Horn blows and about a minute passes before we cross the starting mat. Let’s do this.

As we made our way down East Bay towards the Battery, I knew this was going to be a great day weatherwise. Some of the group started to scatter either running ahead or dropping behind, but I hit mile one right near target. As we were running up King, I saw a ton of teenage girls lining the sidewalk (I guess there was a new store opening) so I started raising my arms and putting my hand to my ear wanting to hear some noise – they obliged but I imagine only because they were bored and freezing. A little further up, I heard the cowbell and knew it was my wife so I made my way to the side to get a high five. No luck – she had the cowbell in one hand and the camera taking blurry pictures with the other (haha). She said she stayed there until the last runner/walker went past her, which I thought was sweet.

Cut to mile 6 and I’m leading a handful of runners, and we keep crossing paths with the 5:00 marathon group who are doing the run/walk method. We continued to joke back and forth as they would run ahead then we would pass them on their walk. It really helped to pass the miles and keep everyone’s spirits up. There was a lady in that group that I at first couldn’t figure out what the heck she was wearing (a beige suit with blue plaid shirt – what the?)…but once I saw her box of chocolates it all made sense: Forrest Gump - complete with the Bubba Gump Shrimp hat. She got herself a high five. A sign on another lady’s back stated that she had raised money and was running for her mom who has Alzheimer’s. I choked back tears as it went on to read: “She may not remember me, but I will always remember her.” Wow.

Mile timers were an electronic voice counting the minutes and seconds. For a visual guy, it took some fuzzy running math to figure out what the time was. The first (only) hill was an overpass and I don’t even remember during what mile that was – it was a nice brief change from the flat terrain. After coasting down the backside, we built quite a cushion so it took a lot for me to slow down. I noticed that anytime there was crowd support, kids performing or I was getting high fives I would speed up. Oops. But I pretty much kept on pace the entire day.

During the last couple miles, my hips and calves were cursing me something fierce, but today wasn’t about me, it was about the group. I don’t think I have ever enjoyed 13.1 so much. I’m horrible at remembering names… So, to the two sisters that stayed with me (one wearing vibrams), the lady in the yellow vest, the girl in the purple that stayed by my side throughout most of the day, and the girl who disappeared towards the end – thank you for the company! My most inspiring moment of the day was to the girl in the black fleece vest (and red shirt) that was running her second half marathon, this one after being a self-proclaimed couch potato for the past 3 years. I kept cheering her on, telling her to stay right by my side – concentrate on the finish line now in sight and just breathe. I wave to my wife ringing a mean cowbell.

The 2:30 Crew!

The marching band is playing the theme from Rocky…perfect. I tell her the band is playing for her, keep fighting – keep pushing. Then I asked her if she wanted me to shut up. She reassured me to keep talking, so I did. Chip time 2:28:59.

I can’t put into words how inspiring this experience was. As runners, there is always something special about lining up with a bunch of like-minded individuals with one goal – to finish (with a PR of course). But to line up with a group of people whom you’ve never met, and know that this day was about them made it very special.

Hamming it up...

HRM Part II & Running Ramble

2011-01-07T16:26:00.000-05:00

I’ve been working (hard) on keeping my heart rate at or below 70% for my easy runs, and have definitely found that it is getting easier. For some reason, my heart likes to spaz out for a mile or two until it slowly creeps down where I’m trying to keep it. The hills provide a bump in the numbers, but I just roll with it. I’ve found that my pace has increased, which is nice because those baby step miles sure do add up in a hurry time wise.

Last Saturday, my wife and I joined other CRC’rs for the inaugural Hangover 5k prediction run. We arrived pretty early, because I wasn’t sure where the heck I was going and how long it would take to get there. This early arrival provided an opportunity to meet Larry and Kathy Seavers…what a treat. We ended up running a mile warm-up with Larry – what a great guy. As more runners showed up, I tried to introduce myself (and wife) to as many clubbers that I could. I know I missed quite a few, but hopefully our paths will meet in the near future. As far as the prediction run went, I had a horrible run and was well behind my time by 1:43 (I predicted a flat 26). I felt like crap the last mile+ and fought the urge to puke (and I wasn’t even hung-over). My wife however, came in almost two minutes under her predicted time and ran her second best 5k time. She said she felt like crap too, I’m guessing we both went out too fast.

On Tuesday, I ran a half mile warm-up before I began my “official” easy 3 miler. My thought was to get heart rate in check then see what happens from the beginning of a run for a change instead of the slow run walk/repeat. After about a half mile, I was in the training zone and feeling good. I even added a couple hill repeats towards the end as I wanted to see how it affected my HR. I continued to run slowly, but ended the first one with only a 5 beat jump. I picked it up for the second one with the same result. I truly believe this Parker guy knows what he’s talking about.

I took Wednesday off as my calves were crazy tight. I ran just over 5 miles last night and added 4 half mile repeats. I didn’t have a time in mind – just wanted to go by feel and give it a hard effort. I started out a bit too fast on the first one (figures), but was able to be consistent on the other three. Running hard felt good and I was reminded that I definitely started the Hangover 5k waaay to fast. I checked my Garmin a few times during each repeat to check my pace and was shocked to see a “7” where I never saw one before…firmly residing in the minute slot. Yeah boyee! After each segment I would check my heart rate and was stunned that I hadn’t even reached my 85% max. This made me question if my hard effort was really hard at all. To be continued…

Next Saturday, I’m helping pace the 2:30 Half Marathon group in Charleston. I am both stoked and shitting bricks. Very excited about this opportunity though, and will do what I can to help get these runners in just under 2:30. Depending on how stubborn my calves feel tomorrow morning I may join the club at McMullen for 8 miles. Hopefully the pesky stumps will respond to all the stretching I did last night and today, and I’ll be good to roll.

Mom Update: she’s preparing for battle of the cancer kind. The troops are rallied, the support crew is standing by and we are ready to rumble. She had the “port” put in yesterday, which will administer the nasty chemo. TBD on when it starts. Thank you for your continued well wishes, thoughts and prayers. Please keep them coming...

2010 Review (dedicated to my #1 fan)

2011-01-03T14:03:00.000-05:00

I started writing this to put 2010 in perspective, but find that beyond the first paragraph it’s a straight up dedication to my “runner of the year”…

I ran just over 900 miles in 2010, and to be honest, that’s not even the highlight to the year. My yearly goal was 800 and to run a marathon (I ran two). At Skyline in April, I was shooting for sub-28 and the stars must have been aligned as I rumbled in at 26:54 (still my 5k PR). I didn’t race very much during the summer as I cannot run worth a damn in the heat. I ran my first official trail race in June and finished two minutes away from delirium thanks to the high humidity. I had my share of running injuries and disappointments in 2010, but the highlight of the year was watching how much my wife has embraced the sport (and my addiction).

She’s my biggest supporter and cheerleader. When I ran my first HM in 2008 (Thunder Road), I heard her screaming as I struggled up that last evil incline and she propelled me to the finish. I shed a few tears as I hugged her after. She’s also my voice of reason when I rattle off one hair brain scheme after another (running half marathons back to back to back or going for an ultra-distance race. (Although, I think this is the year though for one of those things!)

She was beyond disappointed when an ITB injury left her sidelined for the Shamrock Marathon, but it did not deter her from cheering from the sidelines. She rings a mean cowbell, and if your name is on your bib she will shout out encouragement. During her training she ran her first and second half marathons in 2009 (Dowd & Thunder Road). She showed more courage by not continuing to run through the pain and causing further injury; most of us know how excruciating that pain is. At Shamrock in March, near the finish she cheered for her friend then I came shuffling along 30+ minutes later…little did I know that she received news that her brother had passed away after I passed by her at mile 10. Heartbroken, she patiently waited while I struggled through a 6+ hour marathon. My day on the course seemed like nothing after hearing the news.

If you look up race photo in the dictionary, there’s probably a picture of my wife giving a double thumbs up or a wave. She’s the master at great race photos. I will have to pull together her collection and dedicate a blog just to that. Both feet off the ground with thumbs up – check. The wave – check. Heck, I even think she has one with a wink and both feet off the ground…amazing. As we discussed our respective races at Thunder Road (where we both PR’d), she said, “Did you see all the photographers out there?” Uh, no and our race photos would agree.

What a true gift to have someone be your #1 fan.

Heart Rate Monitor Training

2010-12-28T09:25:00.000-05:00

I recently bought the book “Heart Rate Monitor Training for the Compleat Idiot” by John L. Parker, Jr. Yes, the same author who wrote “Once a Runner” and the sequel “Again to Carthage”. I haven’t read either of those yet, but they are on my “to read” list. I have always stated that I’m still learning how to train properly and thought this would provide a good classroom to begin. Heck, I have the HRM and the Garmin 405, so I had the tools – I just needed to put them to use. The book starts out with a guarantee. In summary, if you are not satisfied or get the results you want – send the book back to him and he will issue a refund along with an apology suitable for framing. We’re off to a good start; I wish all books had this guarantee.

After some calculations, I arrived at my “ceiling effort” (CE) and “threshold floor” (TF). The CE is 70% of your maximum heart rate (MHR), and the TF is 85% of your MHR.

The Calculation (estimates to start until you get your MHR):

CE: 205 – half your age = MHR

MHR – your resting HR x .7 + your resting HR = your ceiling effort

TF: 205 – half your age = MHR

MHR – your resting HR x .85 + your resting HR = your threshold floor

Now the hard part, I had to run and keep my HR at 70% or less. It is much easier said than done, especially with our rolling Charlotte hills. After a minute, the watch beeps and I slow to a baby step pace. It beeps again and I’m barely putting one foot in front of the other still trying to look like I’m running. It beeps again and I walk. Now, I always knew that my heart starts out fast during the first mile or two. All my training logs have confirmed that, but I was barely moving and my HR was soaring. Test one (in my mind) = FAIL. The beeping from the Garmin was annoying, and my pace per mile was in the mid-13’s. Yes, 13’s. I previously thought my easy pace was in the 11's.

Determined to get the benefit of this book and the slow(er) running I went out again with the same result. It’s not until I was able to run on the flat greenway did my pace improve but not by much. The jury is still out. But, I haven’t run any hard intervals or tempo runs yet and I wonder if staying over 85% will be harder than staying under 70%? The good news is that I’m stubborn, so I will keep drinking the Kool-Aid for at least a couple of months.

Thank you to all of you offering your well wishes for my mom. It’s truly appreciated.

F#CK CANCER

2010-12-22T11:17:00.000-05:00

12/15/10

There’s not much more to say… Preparing for the worst, but hoping for the best. Cherishing every ounce of time we have left and praying I can be strong for my family. F*ck YOU - lung cancer stage 4. We’re anxious for (yet) another test to determine how far it has spread. Chemo can prolong life, but we’re on borrowed time.

We were all hoping it was something treatable – something to fight. The news hits heavy like a punch to gut leaving me gasping for breath. It’s much worse. I’m numb. The internet is NOT your friend in a situation like this. My mind cannot stop spinning. I used to go to bed early, but now I stay up later hoping to be at total exhaustion so my mind doesn’t have a chance to race. I woke up this morning before the alarm (again), and pictured myself giving a eulogy. I hadn’t cried until this morning on my way into work.

I worry she’ll suffer. I worry that she’ll leave us all too soon.

My heart aches.

12/22/10

I just returned from a trip up to Michigan to offer support and be there. We sat in a conference to hear from the oncologist yesterday. Surgery is not an option. Choices will be chemo, or “to be comfortable”. From there, I made the two hour drive to the airport on automatic pilot. It still hasn’t really sunk in – I’m just sort of going through the motions. My only thoughts are of my mom and how she’s processing this information. On my way into work this morning my iPod randomly plays “Pig” by Dave Matthews Band…some lyrics:

Don't burn the day away

Is this not enough

This blessed sip of life

Is it not enough

Staring down at the ground

Oh then complain and pray more from above

Greedy little pig

Stop just watch your world trickle away

Oh it's your problem now

It'll all be dead and gone in a few short years

Just love will open our eyes

Just love will put the hope in our minds

Much more than we could ever know

Don't burn the day away

Come sister my brother

Shake up your bones shake up your feet

I'm saying open up

And let the rain come pouring in

Wash out this tired notion

That the best is yet to come

But while you're dancing on the ground

Don't think of when you're gone

Love love what more is there

We need the light of love in here

Don't beat your head

Dry your eyes

Let the love in there

There are bad times

But that's ok

Just look for love in it

Don't burn the day away

More lyrics: http://www.lyricsfreak.com/d/dave+matthews+band/#share

Thunder Road Pikermi

2010-12-13T16:24:00.000-05:00

On Saturday, I ran the Thunder Road Pikermi (half-marathon). I wanted this race was going to be different. Instead of my normal – just show up see how I feel then run accordingly. I had (actually) worked on a race day strategy, which I hoped would leave enough in the tank to PR. This had been a stressful week as my mom has been going through some issues with her health as of late, so while that weighed heavy on my heart – I was really trying to remain focused. I knew that I could not think of what possibly lies ahead for her as my emotions would get the best of me. My Garmin was set only to be in the mile I’m currently running – that’s it.

My overall goal was 2:09:59 (or better) and no walk breaks.

I lined up with the 4:30 marathon/2:15 half pace group leaders. I knew I needed to start conservative to save something for the end. A half mile into the race and I can feel tears welling up, so I started burning holes in the back of the pace leader to regain focus.

Mile 1-5: 9:57, 10:10, 10:07, 10:11, 10:14. As we turn the corner on Sharon (after the big climb on Providence), I start picking up the pace and latched on to a couple people. My legs were feeling good/strong and my breathing was under control at this point.

Mile 6-10: 9:51, 9:45, 9:49, 9:42, 9:42. I was amazed at how even my splits were. I slowed at the mile 6ish water stop to get a good amount of liquids down as I just took my first gel. My legs are starting to feel some fatigue, but I’m fighting the urge to back off.

Mile 11: 9:38. All I could think was – keep running hard, you’ve got this.

Mile 12: 10:13. W.T.F. – this must have been a water stop and got caught up in the wash.

Mile 13: 9:33. Trying to make up for lost time, hoping I can press it on the uphill finish.

Final .1 (my Garmin read .19): 8:29 pace, which was a nice surprise. I started passing a few people as we zigged into and out of that parking lot. I had no idea what my actual time was when I crossed the finish. I never checked the clock at the start.

Final Chip Time (and shiny new PR): 2:10:28. Proud of the effort and knowing that my legs didn’t have anything left. Besides a few slow water stops, I never walked. After my wife finished with her new PR, we hung out with some fellow CRC’rs and helped cheer in some runners. This event keeps getting better and better each year, hopefully my time will continue to improve as well!

Thunder Road Pikermi Thoughts

2010-12-08T10:44:00.000-05:00

Looking back, I'm somewhat surprised at how far I’ve come after volunteering at the finish line for Thunder Road in 2007. I left feeling inspired and amazed by the level of commitment and determination by all those marathoners in all shapes and sizes who crossed that finish line. Their look of relief and triumph spoke volumes. I knew right then that this would drive me to take my running to the next level by running more consistently and further than I thought I ever could (up to that point, I only ran 5k's). Although, it still feels like I’m learning how to train properly for races and paces, but I think I’m noticing some improvement.

Just take a look at this monumental breakthrough:

March 2010 – during the Shamrock Marathon I felt like crying at least once every mile for the last 12-13 miles.

Oct 2010 – during the Spinx Marathon, I only felt like crying twice. (DEFINITE IMPROVEMENT)

All joking aside, I don’t know what it is that makes my emotions so raw when running a long distance. Sometimes it’s a memory, or pushing through some pain that once seemed too much to bear, but for some reason I’ll get choked up and end up fighting tears for a time. In hindsight, it’s probably good to take your mind off the task at hand, but can’t help but wonder if I am the only one that experiences this.

In any event, if you see a 40+ year old man running the Thunder Road Pikermi (half-marathon) with tears streaming – feel free to yell “stop crying”. However, I don’t seem to get as emotional (anymore) for 13.1…but who knows what Saturday will bring.

"Make Your Presence Known"

2010-12-02T12:26:00.000-05:00

Last night I headed out for a six miler with my Saucony Kinvara’s (1 mile warm-up, 4 mile tempo, 1 mile cool-down). After my surprise speedy Turkey Trot 8k, I had a horrible 11+ on Sunday. I was hoping just to write it off to tired legs after the Turkey Day effort, so rested an extra day skipping my normal Tuesday run. With the temp’s dropping, I was looking forward to taking my new Mizuno Rebel jacket for a test drive. (Why I felt the need to mention that I have no idea – I just like running gear.) Anyway, I chose a hilly route to simulate what will face me at the Thunder Road Pikermi (half-marathon) next weekend where I’m shooting for 2:09 (and a new PR).

My goal was to hit 9:47 for the tempo miles – first one ticks off at exactly 9:47 (boom!). I was a bit surprised by this because I was going uphill for the majority of it and into the wind. I seemed to have found a nice groove because I ticked the next two off at 9:40. Final tempo mile was mostly downhill (with the wind) and Garmin beeps out a 9:30. I was surprised at how strong I felt on the hills after feeling like I was sucking wind for 2+ hours on the flat greenway Sunday.

I put it into cruise control and came upon (what I believed to be) a mother/daughter combo walking (more like meandering) in the same direction on the sidewalk. My normal (hey, I’m behind you) routine is to do the cough, sniffle, or throat clearing spit (sometimes all three if warranted). This was an occasion for all three…no look back, no acknowledgements, nothing. When I was about 10 feet away I slowed slightly, and politely said “on your left”, then I immediately apologized if I scared them. (Although, I’m pretty sure I scared the shiz out of them; had to because I was lit up like a Christmas tree – Petzl headlamp, flashing red light, Nathan night vest. Heck, I was two shiny lights away from an alien invasion). The mother retorts with, “You really need to make your presence known.” She said it somewhat politely, but there was a hint of tone like I was in the wrong. I replied with, “Thank you, but you should really be more aware of your surroundings.”

I’m pretty sure I handled it okay, but what do you think? Should I have said nothing? Heck, if an innocent runner can “sneak up” on two people after doing/wearing everything described – there’s got to be some accountability on their end. Scared to think if someone wanted to do them harm for crying out loud.

Charlotte Southpark Turkey Trot 8k RR

2010-11-30T14:11:00.000-05:00

This was my third year running this 8k, and at such an odd distance it equaled an instant PR the first time I ran it back in ’08. Last year, I was sick and run/walked it with my wife and her friend. This year, I was ready to rock it and I was shooting for a sub-48, and with any luck sub-45. The truth is I had no idea what to expect time-wise. My race day strategy was to just run hard then see how long I can hold on.

Past experience has shown me to line up early at this race and I settled in about 10 yards from the start line. With about ten minutes until the gun, I started notice some signs of trouble. Bibs on backs, obvious walkers right in my path, and people in costume. I shuffled forward a bit and thought I was in good shape, until the ladies in front of me ask me if I’m going to run over them when the race starts. (I’ve learned that if you have to ask someone that, then you are too close to the front). I just smiled, said “no” then reminded myself that I needed to start slow anyway.

Race starts and I find myself dodging kids, turkeys, Pilgrims, Indians, and someone dressed as a beer bottle. When I finally got into a groove, I hit the first mile in 8:47. A little too fast, so I backed off a bit – or so I thought. I latched on to a couple of runners that were about the same pace, but felt like they were dying off due to their own fast start so I kept my “no-pace” pace and tried hitting the tangents. Mile 2 @ 8:32 – oops, who am I?

Mile 3 was uphill, so I concentrated on my form, breathing and effort. I was amazed at the people who can actually carry on a conversation at this pace, while I was one decibel away from an audible grunt on each exhale. The only words I could speak were a quick “thank you” to the police who were keeping the traffic clear. Garmin beeps 9:09.

Goal for mile 4…keep running. I was fending off my running demon telling me things like “slow down, take a walk break.” I refused the temptation to walk or slow down, but I was starting to feel fatigue, so I started concentrating on smaller goals such as intersections or street signs. I high fived a couple little kids cheering us on…what a great way to start the day. 8:56.

At this point, my fatigue turned into fumes, but my legs will not quit. I’m giving it everything I have left. I started picking some people off as I found myself caught up in some runners who started kicking too early for my taste. I backed off until we made the final turn and then I picked up the pace a bit, but still waiting to kick since it’s a dreadful uphill finish. I was shocked at how many people I started picking off while we made the climb. I picked up the pace a little more, passed a few more turkeys, and once I spotted finish line I gave the rest I had which didn’t feel like much. 8:12 for the last .98 (according to my Garmin).

Total: 43:26 (8:43 pace – say what?)

Lessons: I tend to sell myself short on how hard (or far) I can actually run, but I’m slowly gaining some confidence in my running. There’s a fine line between listening to your body and knowing when it’s your mind playing tricks on you. Never underestimate the rodeo runner (bib on their back) – I thought I had him but ran out of real estate.

Potato Soup = Runners High?

2010-11-22T16:47:00.002-05:00

I’ve been trying to pin point exactly what spurred on a week long runners high, and I think I narrowed it down. I made a large batch of potato soup last Tuesday and then ate it for three days straight, so maybe that explains it all. And, the soup wasn’t really even that good…this time. You won this round soup, but I vow revenge (raised fists to the sky)!!

Tuesday, I ran just a little over two easy miles in my new Saucony “you complete me” Kinvara’s. In my opinion, this is like a running shoe-moccasin. I’m looking forward to some longer runs this week to see if they will be my Thunder Road Half PR shoe.

Thursday, I ran 4 miles with the gang from Try Sports. My goal was an easy mile warm up, two tempo miles, and mile cool down. My tempo miles were 9:09 and 8:42, and the second mile included a quick stop to re-tie my shoe – I really felt strong and (dare I say it) fast (for a change). It probably helped that this mile was mostly downhill.

Saturday, I ran the second half of the Thunder Road Marathon Preview. My overall goal was to run five miles easy, five miles at hmp, then three miles easy. Here’s what really happened - the first five were definitely easy, then I picked it up for the next seven miles which felt awesome, then I mailed it in the final quarter mile. Reason for the mileage miscue was that I missed a turn off of Central (onto Pecan) thanks to a water/hammer gel incident that rendered my turn by turn instructions unreadable. DOH! Thankfully it wasn’t a race, and only shaved about .8 from the 13 mile route. Miles 1-5 = 10:51 pace; Miles 6-12 = 9:51 pace. Legs felt great, just started to get a little tight at the hips.

With all this said, I expect to have a crappy running week of running, but I’ll be thankful for each step.

The Lessons of 26.2

2010-11-17T14:53:00.003-05:00

I had started a blog called "The Marathon Journey", but it just turned into a bunch of bullet points and what I would call 'sole' searching (get it - sole, as in running shoes) so I changed the title and lightened the mood.

We all have doubts in life (like, I doubt this blog will be very entertaining), but it's the people that push through the doubt that 'get' running 26.2. Some do not get that I train for months/weeks to attempt a distance (that I've only covered once before), chugging along in a "race" many miles behind the front runners as they are knee deep in pancakes & beer or in an ice bath and recovered by the time my carcass stumbles across the finish line hours later raising my arms in victory (or I diditness). Heck, my brain was spewing "why am I doing this? this is stupid." to my wife as she helped run me in the last half mile at Spinx (I was half joking at the time). But the dedication needed to push your limits, when your brain is sending you all the indicators to make you quit keeps you moving forward no matter what your pace or place. You find yourself doing things that some would think insane...yeah, I'm talking to you Hill Repeats!! Yes, I run up a long steep hill until I'm about to passout, have my lungs explode or puke, then jog back down and do it again and again. Heck, even just typing that out makes me think W.T.F.!

I recently looked back in my training log searching for something tangible to wave to the world (okay, myself) an indication that there is actually some improvement with my running over the past year. It took some time, but my resting HR has lowered, I killed the Skyline 5K with my best ever time in April, my running in the summer heat makes me slow(er), and after running Spinx I'm less than 20 miles from my goal to run 800 miles this year. I'm weeks away from chasing down another goal, and that's notching a solid PR at the Thunder Road Pikermi (half marathon). This was my first HM in 2008 with 2:14 and change, and I followed that up with 2:24 and change in 2009...oops 10 min PW (personal worst). BUT, I'm ready to bang out 2:09 or better next month...let's do this!

A few lessons I learned during Spinx:

Lesson #1 – I did all my training with a fuel belt or handheld, then decided to do the race with neither. Probably contributed to my cramping, although I felt like was getting enough liquid (and taking endurolyte tabs every other stop, and even busted out a salt pack – a little too late). Hey dummy, nothing new on race day.

Lesson #2 – I definitely need to ask people their name!! I spoke with a few people during the day, including a guy wearing a shirt that said “Will Run For Beer” on the back. Who wouldn’t want to be friends with that guy (Beer Guy)?
Lesson #2a – I lost Beer Guy at a water stop, but caught up with him a few miles from the finish. He was hurting, I asked him to shuffle along with me but he had nothing left. Then I saw Beer Guy on my way to gear check and we shook hands, exchanged pleasantries and moved on. Hey dummy, introduce yourself.

Lesson #3 – When I came across a big ass pool of blood on the sidewalk, and a lady getting medical attention to her chin I assumed her day is done. Wrong. That 66 year old buzzed my tower a few miles down the road, she needed a stationwagon to carry her balls! (nothing really learned here except that lady has huge cajones)

Lesson #4 – Enjoy the journey. Some people cannot run, some people chose not to run because they "only run when they are chased" - you only need to be faster than these people (and Zombies).

Group Run

2010-11-12T10:02:00.002-05:00

Last night my wife and I met up with a group that run from our local running store (TrySports). This is one of the few group runs I've been on, so I wasn't sure if I'd end up running solo (and my wife was too). But with it getting dark so early (and my wife and I running at different paces), it's nice to have other runners in the vicinity in case something happens. Everyone was real friendly (as I find that most all runners are), and we slowly headed out for a 4 miler.

After about a half mile, a few started to pick up the pace and I knew that this was a tempo run for me so I was half trying to catch up and half keeping myself in check. At about the two mile point, I catch up with one of our group leaders and another gal. They were nice enough to slow down a bit so I could catch up (or they were just getting a slight breather - ha). We made our way back to the store and were ticking off miles at a ten minute pace, which was a bit slower than what I wanted, but with the hills I was fine with the effort I put in. I was more amazed at how they just ticked off even splits like they were nothing...I don't even think they had a Garmin or a watch on. As someone who has no sense of pace whatsoever, it was nice to see that it CAN be done. Overall, my pace was 10:14 with my first (warm-up) mile being the slowest (for a nice change!).

My wife (after her epic new no walk PR last weekend) ran with another gal who said she's comfortable at a twelve min pace. Now, my wife has been using the run/walk Galloway method since she started running is now finding a new love of running continously. As I see them both approach and my wife beaming, I hear - I just ran 4 miles with no walking. Are you kidding me? She's turning into a machine.

Good group - good run, we'll definitely be back!!

Spinx Marathon RR

2010-11-01T11:21:00.002-04:00

I knew going into this race that a PR would be mandatory, after the Shamrock Shuffle debacle (6:10). Despite three weeks of limited mileage with some IT issues, and some very painful blister runs I felt very rested and ready at the Spinx starting line.

On race morning it was in the mid-40’s and I was ready to rock after nervously getting ready for what seemed like an eternity. We arrived at the starting line early enough to hit the rest room and get a little warm up in. By quarter to eight, we made our way to the start line where I quickly spotted Scott Helms. We chatted for a bit, introduced him to my friends then promptly made us all laugh in his easy way. My goal was to hitch my wagon to the 4:30 pacer and hold on for dear life (he was conveniently wearing a bright orange shirt). As the race starts we start filing through the chute, and I lose the little fella. Great, left to my own devices I tend to start too fast, but I told myself not today.

The first half of this course was gorgeous, some city streets then through part of their large greenway system – I was feeling good walking through each water stop to make sure I got enough fluids. Just before the half-way point, I needed to use the rest stop which wasted a few minutes as I was second in line and couldn’t wait any longer. (They could have used more stations out there; this was just the third one I came across). Once we hit the half-way point, it was mostly on city streets except for three or so miles on another stretch of the Swamp Rabbit Trail (SRT). By mile 14, my legs were feeling fatigued as the hills were really taking a toll. By 17, I had a cramp in my left quad that stopped me dead in my tracks. I stopped/stretched then pressed on. A minute later, I had to repeat; unfortunately this was just the beginning. Then the calves started. I’d shuffle, walk, stretch, etc. Wishing the whole time I had a water bottle, because I was starting to get dehydrated. I took two Endrolyte tabs every other water stop, and then dipped into a salt packet around mile 22. I sent a quick text to my wife letting her know that I have slowed way down, so it was such a great boost to see her about a half mile from the finish. She brought half a banana, and some water. I couldn’t have been any more grateful. She ran and walked me into and around the stadium, and I (finally) finished with a smile. Despite the last long miles, my spirits were high – everything felt great except my dead tired legs. Today, my legs hurt in the “I gave it all I had” kind of way…and it hurts so good.

A special BA award needs to go to the lady who apparently fell on some bumpy sidewalk and scraped her chin. It must have been pretty bad judging by the big puddle of blood on the sidewalk and seeing her sitting in the back of a squad car getting bandaged up by the medic. Why the BA Award you ask? Because about two miles later she came blowing by me at a pretty good clip…she had to be in her 60’s. I yelled some encouragement to her and she gave me a quick wave then checked her Garmin. BA!!

Overall, it was a great small town marathon. I’d definitely go back to do the Pikermi (half-marathon), but not the full. The second half of the course was relentless city streets (hilly) followed by the SRT with very few spectators. Finishing in the ballpark (Fenway replica) was pretty cool though – it was a great way to end it.

Final time according to my Garmin: 5:02:57…67 minute PR, yeah – I’ll take it.

Strangely Calm

2010-10-21T10:46:00.001-04:00

9 Days out from the Spinx RunFest Marathon and without looking at the loads of healthy food in my desk drawer or the blister on my foot you’d never know that I was about to embark on 26.2. This is my second attempt and my only thoughts are that if I can finish Shamrock clenching for the last 16 miles, then, surely, I can finish this go round.

Perhaps it’s switching to a 2 week taper instead of three (thanks to that pesky ITB mid-way through training) that has my nerves at ease. Or, maybe I’m just fooling myself into this lull of denial that if I did it once, I can do it again.

I’ve confirmed that my shoes are not the culprit and that I just need to let this blister heal, so I haven’t run since Saturday. I’ll be testing it with six miles tonight. This would normally be the part of the story that should make me freak out, but I’m strangely calm. I’ve been stretching, rolling, sticking and trying to go to bed early (and so far that has been the toughest part). Also been applying “New Skin” to the blister region in hopes to have it heal quickly – seems to be working, but, then again, I haven’t run since Saturday.

Blister Remedies I’ve tried (not all tried at the same time mind you – and yes, my socks are cotton free):
Blister Shield – in the socks and also on my foot before going into said sock.
BodyGlide
Aquaphor
THICK – Thorlos socks
Band-Aid
Band-Aid covered with a big piece of duct tape

Blister Remedies that have worked: NONE

We’ll see what happens tonight.

Some of my best blog ideas are thought of on the run, unfortunately, I forget 99.9% of them. This one, however, is about Terry Fox.

2010-09-30T14:45:00.002-04:00

Yesterday, my wife and I watched the Terry Fox story “Into the Wind” on ESPN…lump in throat included. No words can express how courageous this guy was, and no words are needed. His goal was to run across Canada running a marathon a day...a Marathon of Hope. If you haven’t had a chance to watch it, I’m sure it’s out there somewhere.

Here’s a taste:
http://www.youtube.com/watch?v=ZF8k8hpyp_A

Quotes from Terry:
“Some people can't figure out what I'm doing. It's not a walk-hop, it's not a trot, it's running, or as close as I can get to running, and it's harder than doing it on two legs. It makes me mad when people call this a walk. If I was walking it wouldn't be anything.”

“The running I can do, even if I have to crawl every last mile.”

The tenacity on this guy was amazing. He was like a hockey player without the equipment. He knew he wasn’t running for himself, but to bring awareness and hope for others.

This will be tough not to think about next time I’m struggling on a run (on two good legs). I’m amazed and inspired.

With that in mind, I get to run 5 miles tonight…looking forward to see where my two legs take me.

Hey, it’s my birthday…Old Me vs. Teenage Me

2010-09-22T08:44:00.000-04:00

Depending on how you look at, this is either a tribute to my birthday or the ugly truth knowing that my parents had “relations” approximately 9 months before I was born = gross!

Celebrations come in many forms, but another birthday for me is not one of them. I’d rather celebrate others birthdays and triumphs like they were my own, but without the number increase. I’d rather give you a high five, fist bump, chicken wing, smack on the rump, pat on the shoulder, etc. I’m not going to lie, I’m now at the age that I once thought was old…but you know what, I don’t feel old. I’m still the awkward teen, now in a 41 year olds body wondering what the heck just happened. Heck, I remember when gas was under a dollar a gallon and when Taco Bell sold tacos for a quarter. Doors were left unlocked and you knew your neighbor. Unfortunately, my neighbor kept the dozens of tennis balls that we used for baseballs just because we dented up his siding playing baseball…buzzkill. I don’t think the “teenage me” would recognize “old me”, but I do think “old me” could whoop “teenage me” in a race at any length. Eat my dust – teenage me!

Things the “old me” knows for sure:
· I’ve learned not to worry about things that are beyond my control.
· I know that a trip to Lowe’s or Home Depot will usually be around $100 even though I just went there for CFL’s, screws or a shrub.
· Things are easier said than done (eh hem…”Hey, I’m going to run a marathon!!”).
· A watched pot does boil, but it just seems like it takes longer because you are looking at it.
· Nothing beats race day excitement for any length race, but the marathon is 10x that excitement plus the chance of nervous puking beforehand (at least it was for me at my first).
· No matter how many times I fly, I will squeeze the crap out of the arm rest at takeoff.
· When I measure food portions by using the palm of my hand, I know I will be hungry when I’m done eating. I wish I had big banana hands like Tony Robbins.
· I’m addicted to sugar. The first step - complete.
· I get crabby when I’m hungry or too tired. Now that I read that back; I sound like an infant and the only thing missing is a dirty diaper that needs changing.
· Sandwiches taste better when someone else makes them.
· Hard work and earning things trumps getting things handed to you.
· Finally figured out that I have no part in my sports teams winning or losing. Lucky underpants or not.

Things the “old me” will never understand:
· What is the difference between sh!t and shinola?
· Why would my mom always tell me to go ask my Aunt Tillie? I don’t have an Aunt Tillie.
· I don’t get the saying: “You wouldn’t know your A double S from a hole in the ground.” Uh, yes, I would.

Things the “teenage me” thought he knew:
· Everything

The “Old Me” will celebrate today by listening to the Dave Matthews Band song entitled #41 – 41 times. Best band - ever. I’ve threatened to eat 41 ounces of TCBY or Yoforia, but not sure I can do it. I’ve threatened to run 41 kilometers (or 41 miles – haha, yeah right), but don’t want to risk injury this close to the marathon. I’ve talked about possibly running 4.1 miles or 41 minutes whatever comes first, but I’ll save that for tomorrows work out.

Funny story: When I was a youngster, and I would ask my dad a question – he would normally ask a question back, which would then give me my answer. Example: “Dad, can I stay the night over at Blah-blah’s house?” He would say either, “Does a bear sh!t in the woods?” or “Is the Pope Polish?”, etc. Anyway, this was when the Pope was Polish, but I thought that since he lived in Italy he was Italian – so I would always think the answer to that question was “No.” Hi, I’m lame.

"It's been a long time, I shouldn't have left you..."

2010-08-13T14:42:00.005-04:00

It's been a long time since I last posted, but I've been busy and busy is good.

In week 7 of marathon training, and had a battle royale with some blisters that were probably issued by Mizuno Wave Inspires. I was doing short runs with them for about a month, then took them out on a 10 miler and they issued some serious pain. Now I have a pair of shoes with 70 miles on them and a bad reputation. Probably won't be able to return them, but I'll see what they can do for me. All I know is - they put a serious cramp in my training for about two weeks. I never knew blisters could hurt that bad. I'm a mid foot-forefoot striker, so I was landing exactly where I blistered, so it made running not fun in any of the 3 shoes I'm rotating. And I stopped before altering my gate too much and causing some other mechanical issue.

I'm fueling up for a 14 miler tomorrow, and really looking forward to it. I don't know why I enjoy the long so much more than the 4-8 milers. My plan is to change shirts mid-way through, because it's just so dang hot and I sweat like a beast. Maybe that will provide some relief at least for a little while.

I can't believe all the players that switched football teams this off season. McNabb in that Redskin jersey is tough to look at. Hopefully the Lions get some positive things happening this year. I'm stoked that I picked up a Lions tech tee and can't wait to show that baby off on a run here soon. And bust it out at the Turkey Trot.

Back to running...Thursday I was running before the sun came up...I love that. I would love it even more if it wasn't 81 degrees at 5:45 am. Hal said 7, but I ended up just over 6 as the first three miles were so slow I was running out of time. I just couldn't catch my breath. I then started battling back when I switched the Garmin over to just watch my heart rate, which made the world of difference. I may have been running slower, but I was able to get into a good zone at 153bpm. I'll have to mindful of that tomorrow. Would love to know what the "happy heart place" is compared to my "happy pace".

I still consider myself a newbie to all things running. When I see mention of 5k/10k pace - I start grasping at straws, as my races are all over the place - it depends on how I feel on race day. I've picked my 5k PR for some training, and thought I would pass out during some tempo runs... I'm a mess, but I haven't puked (yet). I think I'm moving in the right direction, and pushing myself when I need to and making my easy runs easy.

Tomorrow, I plan on running some 'race pace' miles, but with this oppressive heat - I'll do what I can. Have I mentioned that I'm not afraid to walk to ease the heartbeat echoing in my left ear?

H-E-A-T!

2010-06-28T14:42:00.000-04:00

I’m all for summer weather, but this one has been an absolute bear so far.

Ding Dang Y’all its H-O-T!

This was the last weekend before my OCD takes over (aka Marathon Training). Must.Obey.Schedule! I figure I’d knock out a six miler to celebrate. I was up before the sun and when I got out of my car the temp read 74…it was 5:50am. Mix in the 69 degree dewpoint and one billion percent humidity and I was afraid to see where this was headed. My six mile hilly loop starts and ends at my local running store. As I’m putting the final touches on all my gadgetry I’m sweating like a “lady of the night” at church. I do some dynamic drills then I’m off. Four things happened on this run, I can’t recall if these have ever happened before.

My first mile was not my fastest, so I finally starting slow(er)…10:57
Mile 2 & 3 – I had the same exact pace…10:26!
Mile 4 & 5 – I had the same exact pace…10:01! What the…
Mile 6 – 10:45 cool down, but pretty much hauled ‘a’ double ‘s’ a quarter mile for a strong finish. Bring on marathon training!

Although it was hot, and I felt like I would (again) be defeated by the heat – I had a great run. Bonus: mile 5 included sprinklers! I felt strong throughout and really think my hydration has something to do with it. I drink about 3 quarts of water a day (most of the time with some sort of Crystal Light packet mixed in). The night before this run, I drank about 16 ounces of Cytomax. I’m looking forward to some cooler temps sometime soon, as Charlotte has been in the 90’s for 17 days in a row. High 80’s in the forecast for later this week – yippee!

Hal Higdon and I are about to get acquainted with an 18 week Start to Finish battle royale with his Novice 2 program (running 4 days a week). My last go at a marathon, I had quite a few days off of running with a calf injury (and a sore rump from riding the bike for an insane amount of hours) then the final kick to the plums was food poisoning the day before the race. Probably went against all rational thinking even attempting the thing, but when you travel 6 hours and have a hotel room for three days the last thing you want to do is to not come home with a medal. I will crush my marathon PR of 6:10:06…wow, I’m bold!

Race For The Land 8k – Race Recap

2010-06-08T11:03:00.003-04:00

I ran my first official trail race at Redlair Farms June 5th. I was a sweaty mess and still had a half hour to go until the start of the 8k. The half marathoners (aka Pikermians) took off a half hour earlier. Being the nature loving (snakes excluded), tree hugger I am I was looking forward to tackling the unknown. I was in for quite a treat and a few surprises.

Trail Running is FUN!
The first mile was (of course) my fastest as I passed quite a few. As I was approaching mile two, there was a cluster of runners commiserating over an oddly placed sign. It was upside down with arrows pointing each way for the half and the 8k. This was problematic as we didn’t know if the sign was placed that way to make the arrows correct or it was an accident. I ventured down one trail and didn’t spot any ribbons so I came back up and back on to the other trail – ribbon spotted = SCORE. At about this time, I’m thinking to myself, “hey (idiot), why didn’t you bring your water bottle? It’s steamier than an Amazon Rainforest. Nice thinking…rookie.”

I was slowly plodding up the hills and running like a bat out of a fiery hell on the downhill. Unfortunately the hills kept coming and my plodding was slowed to a fast walk as my heartbeat was racing (and permanently thumping in my left ear). I finally came to an aid station, where I found some momentarily relief as I downed a Gatorade and poured some water on my already soaked head. I thanked the volunteer and he shouted directions after I see the bench up ahead. As I get further away from him, I’m thinking…did he say left or right? Thankfully, as I approached the bench I also saw a runner ahead and tried to close the gap.

Riding on flat tires with a fuel tank on “E”
My lungs were struggling to supply enough oxygen and I could feel myself start to slow on the next uphill and started to walk. As I mustered some gusto to rocket down the hill, my shoe lace got snarled up on some sort of vine, which promptly stops me in my tracks. I get loose and start to run (somewhat) controlled zigzagging just because it felt like I was getting a breeze. I probably looked like an idiot, but it was fun.

As I approach the next hill, this movie quote comes to my head for some strange reason: “The first rule of Zombieland: Cardio. When the zombie outbreak first hit, the first to go, for obvious reasons... were the fatties.” I chuckle as I run and I catch up to a couple other runners. We have about a mile left to go, and we are running next to the Catawba in these seldom traveled trails…awesome. I was able to sneak a peek a few times, but had to keep my eyes on the uncertain terrain in front me.

Despite a course that could probably use some arrows and more markings it was fun. Both ankles took a beating, but my left ankle was victorious with 5 twists/turns compared to 1. However, my right ankle was rather achy the rest of the day. I iced it a few times, and didn’t feel any effects of it on my early morning Sunday. My quad's/hips were pretty sore, but seemed to loosen up after a couple miles. I can’t remember when the last time was that I got up earlier on the weekend compared to a work week. But this is summer in the Carolina’s and I’ll do anything to try and beat the heat!

"Super Efficient Runner"

2010-05-18T11:39:00.002-04:00

I heard those words from one hell of a stellar NC runner after hopping off the treadmill and making sure my new shoes were right for me. If he said anything after that it was more like Charlie Brown’s teacher in my head. I repeated it (silently)…did he just say I was a ‘super efficient runner’? What the…

After some plyometrics & sprints with my wife and wolfing down a large fistful of pasta (with my homemade sauce), I put on my new Mizuno Wave Inspire 6’s and started making up songs about my new “Super Efficient” status. And when I say songs, I’m talking the Old School Rap kind, because that’s how I roll.

As I lay in bed trying to fall asleep (without the shoes - finally), and confirming with my wife that he really did say that I started to think what it all meant. I knew that I was a mid-foot striker, but he mentioned that my foot doesn’t stay on the ground long. I have what I feel is more of a shuffle than a running stride, but obviously something I am doing is “super efficient”. I’ve seen Ryan Hall run, and I definitely look NOTHING like that. To me, if I’m efficient doesn’t it mean I should be faster?

Fast is relative for me, my PR of 26:54 at Skyline has my mind spinning with calculations on how long I can hold X:XX pace. Speed, is my work in progress. I’ve recently started cross training, working my core and continuing to ice any little ache. I’m what you may call a runochondriac – any little ache and I’m RICE’ing. I’ve been to several sports doctors in the area (embarrassing side note: sometimes both in the same day, and I did feel like I was cheating on the other but didn’t want to miss an opportunity to get healed quickly). I go to the chiropractor regularly and I’ll throw in the occasional massage. Has all of this made me efficient or slightly crazed? After re-reading this paragraph, I’m leaning towards crazed.

The upside is that I feel like I have potential, and it has taken me a while to get to this point. A lot of miles, worn out shoes and a flex spending account that is crying for mercy. But, the silver lined downside is that I have much to learn as I continue to look forward to the next mile marker. Hopefully the relative ‘speed’ will come, so for now I’ll just stick to the “Super Efficient Runner” lyrics.

Top Ten Things I think I know about Running

2010-05-14T11:32:00.002-04:00

In no particular order:
1. Sometimes my “warm-up” is my fastest mile…
2. I haven’t mastered the art of the easy run.
3. I’m a better listener than talker while running.
4. The dewpoint & humidity hate me, and the feeling is mutual.
5. Running uphill can be hard, and slowing down while going uphill is most times inevitable.
6. Running downhill rocks.
7. Nipple chafe is pretty much the worst pain I’ve ever experience in that region and I vowed it would never happen again until…it happened again! Band-aids for long runs are a must.
8. Name a distance of a ‘repeat’ and I can guarantee that my times will be all over the place, it will kick my butt, and I may even throw up, pass out or both.
9. It’s a challenge to master proper nutrition days leading up to a long run and even more difficult to remember what food combo worked last time.
10. I’m sure that some people are natural runners, and, unfortunately, I’m not one of them.

Dewpoint v CLT Runner (Twilight 5k Race Report)

2010-05-10T10:02:00.003-04:00

The only silver lining of the Twilight 5k was that I made it without withering into a sweaty heap at the side of the road wearing my newly purchased CRC shirt. Despite arriving early (40 min’s) to pick up my timing chip and get warmed-up, I found myself scrambling to get in a 5 minute jog and settled for a position amidst quite a few walkers. The chip pick up was horrendous. In hindsight I could have left 15 minutes earlier as we decided to take the light rail uptown, but that’s a mental note for next time. On the line was a beer with fellow CRC (and Dunder Mifflin) teammate Allen Strickland. He was spotting me 7:20.

As I waited for the gun to start, I was on the sidewalk trying to squeeze into the crowded street. I finally found an opening, sandwiched myself in, and promptly began sweating profusely. The runners in front may not know this, but when they get the cue to start there’s this false surge throughout the crowd. We all took two steps, stopped, then start walking slowly, and in those few steps I see a lady on the sidewalk getting ready to squeeze in with a w-a-g-o-n. Yes, a red plastic wagon with her little one in tow. I prayed to everything holy that I get in front of her before we start moving…and I did – a small victory. I finally hit the timing mat and start zig zagging through the crowd the best I could without expending too much energy. Speed up. Slow down. Cut left. Cut right. Slow down. Speed up. I felt like a Barry Sanders highlight reel; all I needed was to lose a shoe, throw in a spin move and turn somebody inside out.

About three quarters of a mile in, I start to find my rhythm and out of nowhere, a kid cuts across in front of me and I baby step to avoid clipping his heels, which would have probably sent both of us flying. I think I may have dropped a “what the…” - oops. I find my groove again, and things are starting to spread out some. I knew the first half of this course was downhill, so I was pushing my pace. As I started uphill on Cedar, I see the water stop – I know I need to pour one on my head to cool off, so I decided to stay in the middle of the road until I got there. As we got closer all the people from the left are darting across…possibly some additional swear words muttered at this point, but I think they were in my head. I grab a cup from the last volunteer (thanked them) – took one swig and poured the rest on my head. I was digging deep chugging up the rest of the hill, and knew that I was in trouble for the second half of this race.

As I was approaching the stadium, I was fighting for each breath. The humidity and dewpoint were high, and taking a toll as I couldn’t supply enough oxygen. I’ve been training with a heart rate monitor for a short time (didn’t wear it to the race), but I know that when I can feel my heartbeat in my ear I’m nearing my max. I started to slowdown to pull it back together for a strong finish still no relief. I slowed to a shuffle for about twenty seconds then started pushing again towards Tryon. As I neared the last turn I see a runner down being attended to by EMT’s…he seemed responsive and hope he was okay. I make the turn and I get passed by a few people that I promptly marked with bull’s-eyes. I then start picking up my pace and I catch one with no trouble, as I was approaching mile three I opened up my stride and blew past the other and heard “Go T” from my right (it was my wife – aka #1 fan) – I throw up my arm and smile, but couldn’t pick out where she was. As I felt my chest screaming for oxygen I pushed a little more and finished in 28:54. Not a PR, but felt like it was a solid effort despite the less than ideal starting spot and that nasty dewpoint. Unfortunately, Dewpoint took this round and I owe Allen a beer.

Side notes: leave earlier than you think you need to if taking the light rail. Don’t try to keep up with kids that blow past you as they will soon come to an abrupt stop and turn around. When someone has a number pinned to their back, don’t assume they are not fast (memo to gentlemen in the red shirt: number goes on the front). Hills + Dewpoint/Humidity = Max HR. Start closer to the front. Time is irrelevant when you see a runner down.

The First Rule of Charlotte Running Club is…

2010-05-07T14:28:00.001-04:00

Passion.

That’s exactly what I’ll need at tonight (7pm) as the temperature is to reach about 90 today and the race is in the middle of uptown Charlotte. I scheduled my last weekly runs around the same time to train in the heat that’s expected, so we’ll see if that works out. Lately, I have felt like I’ve been struggling on my runs due to the dewpoint & humidity’s one-two punch to the lungs.

Tuesday I ran 4 miles at the greenway with my buddy (aka Gazelle), and I had to fight off several calf cramps even though I drank about 80 ounces of water that day. Wednesday I ran 3 miles and mixed in three hill repeats, and on the third one I wasn’t sure if (A) my lungs would explode; (B) my heart would beat out of my chest; or (C) I’d pass out. I did the smart thing and squatted in the grass to see what would happen. Luckily – it was option (D) none of the above, but sweet baby corn it was close on all options. My legs feel fine, but my lungs just can’t supply enough oxygen. Hopefully they can get used to it otherwise this is going to be one long a$$ summer.

In other news, this is my first race with a beer on the line. A buddy from the running club is giving me 7:20 (he normally runs 5k’s around 20 min’s), and my last PR of 26:54 has me within in range if I can keep it together. Either way it’s win-win – camaraderie and fun to race with something on the line. A beer won or lost is just a bonus.

Nutrition

2010-04-30T13:37:00.002-04:00

Since I've been running, I've always felt as though I was eating healthy. Making healthy meals (occasional mis-steps of course), healthy snacks (can't stop me with cookies or m&m's!), and fair share of water per day. I even kept a food diary during some stretches listing everything I eat in a day, but never paid it much attention other than saying - "wow, you're one healthy eater - way to go! (aka hey, you laid off the sugary snacks today)" UNTIL, my wife mentioned to me about adding up the calories I eat during the day. So, I start tallying up these "healthy" snacks...

Banana, Fiber One Bar, Chobani, Almonds, Apple, etc. I could go on, but these little babies added up to over 1000+ calories one day. (Rubbing my eyes) - that can't be right. Oh, it's right - and it's time to monitor the snack intake...STAT. This revelation was two weeks ago, and as of today I have lost 1.5 lbs. Yeah! I would like to thank running and snack intake monitoring!

My ideal weight is still about 10-15 pounds away, but it's nice to know I'm headed in the right direction instead of holding steady. Oh, and I'm down a loop on my belt! *Internet-Fist Bump (IFB)*

I tallied up my miles for April this morning, but I plan on running tonight - so the total will have to wait until I'm finished. For the month of May I'm shooting for 60+ as I start to build a solid base for marathon training (but the race has yet to be determined). I do know that I want to build back up slowly and stay ahead of any injuries that popped up on me last time.

Run well.

Shamrock Marathon RR (aka Shamrock Port-O-Pottie Shuffle)

2010-04-30T07:43:00.004-04:00

In my last post - I eluded to a "re-do"...this is why (from my blog on "The Loop")

If you just want the quick facts – scroll to the bottom. If you want all the gory details – read on.
Friday morning we hit the road to VA Beach (six hour drive). Missed my window to meet up with Unlikely Runner (hope you did great in your Pikermi!), but we finally made it to the Expo. I was like a kid in a candy shop – pretty much anything with a price tag I had in my hand, but picked up only one shirt and a pair of sunglasses.

Fast forward to Saturday morning; we take advantage of the free breakfast and for some reason it isn’t sitting well with me. We were going to do a bit of sight seeing (driving around mostly), but didn’t make it too far, since I asked to be dropped back off at the hotel. Couple hours later…breakfast exits where it once entered and there was knocking on the backdoor. Thought maybe it was bad milk or fruit – thought I felt better. Ate half of a sub and BOOM – lightning strikes twice and my gut (and rear end) are on fire. My pre-made meal for the evening before the race goes uneaten. In fact, I didn’t eat anything and just chugged liquids to stay hydrated. My wife was a rock star making me drink every 15 minutes and in between my plentiful bathroom trips. We are thinking now it may have been a nasty 24 hour flu bug…perfect timing! As I lay in bed praying to fall asleep and be miraculously healed, I felt the impending thought of “if I feel like this in the morning there is no way I can run.” I came to terms with that and fell asleep.
5AM came way too early, but I was absolutely starving when I woke and ate a banana and a PB bagel – no issues = good sign. I pinned my number on my shirt got ready to Sham-ROCK. I took a couple Pepto’s and started out for the adventure. We walked to the starting line and I promised my wife that I would stop if it got to be too much.

RACE:
Race starts and my only thoughts were to start conservative and hold on for dear life. All the hydration that I had built up over the week is long gone – so keep hydrated, keep fueled now. I kept telling myself to enjoy the scenery and that worked for about 12-13 miles, then it was the “can I make it to the next porto-pottie?” game. I’ll spare some of the details, but we’ll just say there was a point where it was all I could do to walk to the next station without ‘losing it’. At this point I thought, hopefully that was the last of it. Nope. My run, walk, shuffle…porto-pottie slowly turned into a death march of sorts, but I refused to give in. I kept hydrating – probably too much as my stomach was sloshing. Soon my 11 min pace slowly started circling the drain; mile 13 - 12:37, mile 14 – 16:52, mile 15 – 13:56, mile 16 – 14:41, and the Granddaddy of them all, mile 17 – 25:56. YIKES! At mile 23 it took every ounce of energy to start running, but I did. For a minute at a time I would run then walk (time fluctuated given my symptoms), and then something happened. I started passing other death marchers – some who bonked, or got injured, but I tried to encourage all those that I passed. I’d ask them to run with me for a minute…some would start then stop. It felt great to give the encouragement, so I wanted to catch up to the next person and urge them along. This carried me for about 2.5 miles (mile 24 – 12:21, mile 25 – 12:53) – then I was looking for the next “drop off” station. I was about a half mile from the finish and I was the only person in a row of about 15 porto-potties for about 7 minutes. I thanked the last group of volunteers and made a left then quick right on the boardwalk…I can see the finish. I got choked up a little bit. I fought back some tears and just chugged away the best I could.

It was a long day and I wanted to be sure to be running when I crossed the finish line. I heard the cowbell and my wife on the other end of it and I couldn’t hold the tears back any longer. It was long, tough, grueling day, but was also the most gratifying. I did it. My time did not matter that day (I threw out all the goals except one – FINISH) – I toughed it out for 26.2 and it was very satisfying. I’m already looking for the next marathon.

Overall Stats:Chip Time: 6:10:06 and 26.60 miles - according to my Garmin, but I wasn’t exactly running the tangents only straight lines to the next porto-potties.

Heart Rate Monitor

2010-04-29T19:31:00.002-04:00

I picked up a heart rate monitor a few weeks back. I'm still figuring out my appropriate zones, but I do know that when I feel my heart beating in my ear - my hearts beating pretty hard.

Had a good run at the greenway yesterday - 5 miles with 4x800's with 400 recoveries. I always wonder what's the wave etiquette when you pass by somebody twice. Is a wave appropriate for one pass and just a nod for the next? I don't want to have my fellow runners think I'm dissing them.

Still contemplating my marathon revenge for this fall...