Longest run of the year

Distance: 13.1

Miles to go: 1244

Well, it hurt…  I did it… But it hurt!  In a good way…!  Last year at this time I wasn’t even sure if I would ever run again.  So it was especially sweet to run this course, which is TOUGH, with no pain (well… INJURY pain… that is…).  This course is the Columbia Half Marathon, which has a couple of nasty hills in it.  The last one ends at the 11 mile mark.  I was really glad to see the top of that hill.  As expected, I crashed shortly after that and had to slow down a bit in order to finish.  I still managed about an 8:50 pace, which I will take considering I haven’t really trained or anything.  I’m pretty sure that if I can run this actual RACE next year I can get under 1:50!  But that will be AFTER the club championships so who knows what kind of shape I will be in…

Happy Thanksgiving Internet!

Distance: 7mi

Miles to go: 1257

Image by trickofthelight via Flickr

OK… That was awesome!  The local club had a special run this morning.  We met in a nearby town that is right on the Katy Trail.  For the uninitiated, the Katy trail runs all the way across Missouri, mostly as a part of the Rails to Trails program, and is several hundred miles long.  The part of it that runs closest to us in Columbia goes right through this little town, called Rocheport.  From Rocheport it drops down and follows the Mighty Mo, the Missouri River, for quite a ways.

In this town, there is a wonderful little restaraunt called Abigail’s, that is conveniently owned by runners.  They agreed to open up on Thanksgiving morning.  Not only that, but they agreed to make us all cinnamon rolls (about 6 dozen) and coffee!!  By my estimate, they only need one more miracle to become saints…  It was beautiful…

So at 7am on a 19 degree, spectacularly clear morning, the eerie scene of dozens of spandex clad, bleary eyed runners descending on downtown Rocheport greeted me as I turned the corner on to the little main drag.  The deal was, bring a little cash to donate to the cinnamon rolly goodness, run an out and back, one hour route down the beautiful Katy.  Then return to yummy, warm, cinnamon rolls.  You coulnd’t have beaten me off of this run with a stick.

The run itself was as advertised.  We headed south out of town, and immediately joined up with the Missouri river.  So imagine a trail, clean and mostly empty, with one of the largest rivers in the United States on one side and a spectacular, 100 foot plus cliff right next to you on the other side.  It’s just not fair that everybody can’t be a part of that… heh!

For my part, I felt super.  I ran easy for the first half, talking all the way with whoever happened by.  As I made the turn I decided to see what I had this morning so I took off after the people in front of me.  I ran the last half doing fartleks to help me catch people and I ended up tracking down a half dozen or so on the way back in.  And the reward was awesome.

Now it’s time to cook the bird.  Happy Thanksgiving!!!

Stupid Stopwatch…

Distance: 6.2mi

Miles to go: 1264

Image via Wikipedia

Don’t you hate those runs where you feel like you are flying but then you get to the end and realize you weren’t bookin’ along as fast as you thought?

I could have sworn I was a good minute ahead of my best time for the route we ran yesterday.  I was passing people I never pass.  Everything felt good.  I was pushing myself right to the edge of tired, but not over.  Then I got back to the start and was 8 seconds per mile slower than my PR for that route.  And I just don’t know where I lost it…  The only thing I can think of is that maybe the group was running a slower warmup than usual or they extended the warmup out farther than we did last time.

It’s no big deal, really.  I mean, I felt good and really enjoyed the run.  I just thought I was a bit faster, that’s all.  Yet another way running humbles you.  Unfortunately, the stopwatch doesn’t lie.  And this was not the kind of run that makes you doubt yourself.  I felt GOOD.  I was still running 7:56 miles.  Anything under 8min/mi is great for me.  But I think I had myself convinced that I was going to run a sub-49 10K and I was briefly disappointed when it didn’t happen.  Given the fact that at this time last year I couldn’t even run, I should be ashamed of myself.

In some fun news, a friend of ours has graciously agreed to keep an eye on the kids for a few hours on New Year’s Eve so that we can run a small, local race called “First Night”.  It is a 5K that afternoon (4pm start) to help kick off a downtown celebration on New Year’s Eve (and provide a preemptive strike on whatever holiday partying might bring).  It is usually cold but still well attended and should be fun!  It’s kind of the kick off of running races again for me and it will be the first time my wife and I have run the same race.

Getting antsy…!

I can tell I must be completely healed now because I am starting to get antsy again on my scheduled running days off.  I keep thinking that I need to run or bike or do SOMETHING.  This is a far cry from just a few short months ago when I just wanted to be done with the two or three runs I did per week so I wouldn’t feel too guilty.  Now I feel like a fat slob for not running 5-6 days a week!

Now, I know, I know…  No, I am not going to go back to that type of schedule any time soon.  But it does bode well for the first of the year when I start triathlon training.  I need that energy if I am going to go multisport.  Maybe I won’t be running 6 days a week, but I will sure be training that much.  It’s nice to be “training” for something again, as well.  Yes, it was nice to just run for a while.  But hard timelines and goals push me a bit.  I like that feeling.

I have resisted the urge to start shmoozing up the more experienced triathletes in the group for hand me down bike parts, etc.  I figure I will wait until after Christmas and see if anybody got new stuff and might be looking to off some of their old stuff.  Maybe it will save me a bit of money.  Especially on things like wheels, aero bars, etc.  The rest of the gear will just have to be purchased at retail…

Our Wednesday night track workouts go dark for December, January and (most of) February.  It’s just too cold and dark.  So this is my opportunity to hit the water.  I found out that I can rent a wetsuit for that spring/summer triathlon so I don’t have to worry about that expense for now.  I just need to swim.  I’m hoping four months of training will be enough.  My first triathlon swim is only 440yds.  I have no idea how far I can swim currently but I think 3 days a week swimming should get me there… Shouldn’t it?

Listening to myself

Distance: 10.5 mi

Miles to go: 1270

One and a half thumbs up for my new tights.  They were warm and comfortable.  The only thing I don’t like is that one of the ankle zippers won’t stay zipped.  Gotta figure out something for that.  Otherwise I’m happy.  It was cold but I definitely could tell the difference and they wicked the moisture away well.  Gotta love a product that works as advertised.

I went out today determined to run “within my breathing”.  What I mean is, not to pay attention to splits, etc., but just run.  The way I guaged how I was doing was to listen to my own breathing.  In essence, if I could hear it, I was going too fast.  But if I could feel it I was just right.  I didn’t want to run fast, just comfortable.  And wouldn’t you know it, this worked!  I ran a very comfortable 8:30 pace and felt like I could have gone a bit farther at the end.  This week will be full of silly runs but our regular Thursday group run will be a Thanksgiving gift.  We will go out for 45 min and then come back but we start and end at a bakery that is supposed to have insanely good cinnamon rolls…!  Now THAT is a reward!  I already can’t wait.

Next Saturday we are talking about running the local half marathon route.  I am thinking about doing this run as a gift to myself for my birthday.  It will be the longest run I have done all year and I really think it would be great to do it as a positive finish to a rotten year.  Long range weather forecasts are predicting rain but I’m hoping I get lucky.  It would really be nice to know I can still run this far going into next year.

Be glad I run in the dark

I am a modest runner.  I do not have the body to expose to the masses on a sunny day.  If I do it usually ends badly with me being chased by animal control or something.  “White” doesn’t begin to describe me.  “Fluorescent” is a better description.  I’m quite sure I can be spotted from the space shuttle on a bright, sunny day if I go shirtless.  Because of this, I run clothed.  Much to the relief of the locals.  The other saying that applies to me is “Yes, I’m in shape.  Round IS a shape”.  Therefore I try not to expose small children to the trauma of me jiggling down the trail.

By the same token, I am very modest with my choices in apparel.  Cover what needs to be covered.  Keep it as cool as possible (I can run in shorts and a shirt  in the high 30’s).  Nothing too short or too tight.

So imagine my trepidation when it comes to buying things like bike shorts, tights and (more recently) the possibility of a wetsuit (think Free Willy).  I only buy them because they are a necessity and take no joy in the purchase whatsoever.  Yet this is just what I had to do yesterday.

See, I have two pairs of tights.  Both of which could be considered “Spring” tights.  They are made for that 30-50 degree day when its windy or rainy and you need just a bit extra.  Tuesday morning it was 17…  I probably could have worn BOTH sets at the same time (the horror!) and still been cold.  As much as I hated to admit it.  I needed cold weather tights…  ugh…

Even though I have been back in mid America for 3 years, I managed to miss the great outdoors in winter for the last two.  In 2006, we got to Missouri in March so we missed that winter.  Last year I was injured and made no effort to go outside because it hurt too much.  Now that I am finally back in shape and able to run, this is actually my first winter of running.  Thus far, putting on an extra layer has sufficed, but this morning (a day off, luckily) it was 14 degrees and it’s supposed to be 20 tomorrow morning for my scheduled long run.  I don’t care who you are, that’s cold.  It’s going to take some time for me to get used to that.  So in the meantime, I need to get some cold weather stuff.

So yesterday I went to my favorite running store and looked for winter tights.  After fondling much merchandise and trying on a few pairs, I determined a few things.  First, winter tights are FREAKIN EXPENSIVE!  Note to self: HIT THE SPRING SALES!!!  Second, it should be illegal for me to wear Spandex.  Finally, you are all glad I run early in the morning and usually before dark.  No one should be exposed to what I saw in the full length mirror in the changing room.  I now know just how nice my running friends really are.  Not only do they not scream and run in fear when I get out of the truck, they are still nice to me and don’t laugh at me (to my face, anyway).  That takes a special type of person…

Bob Gump (quality vs. quantity miles)

Distance: 12mi

Miles to go: 1281

I’m not sure what possessed me to run hard last night (4 mi at Traknight) and then turn around and run 8 miles this morning, but I did it.  And as I struggled through the last two miles I realized that I was having a debate with myself.  You know, those random thoughts and arguments that almost seem detached from conscious thought?  I almost feel sometimes that I have wandered in on my own conversation, startled by what I am thinking about.

This particular debate seemed to be about quality miles vs. quantity miles.  I seemed to be upset with myself about running 8 miles today instead of my intended six.  I wasn’t pleased with myself for what I considered forced miles, just for the sake of running “more”.  The quantity side seemed to be arguing that since I was feeling pretty good, there was no reason NOT to do a couple of extra miles.  That I was managing my mileage well enough that a couple of extra was good for me.  The quality side was saying “SEE!  You’re pooped!  Your form is breaking and you are stumbling.  You are tired and fatigued and these aren’t “Good” miles.  You could hurt yourself.

And so it went…

The conscious me can see both sides.  I did feel great this morning and was running easy pretty much the entire time (yes, even the last two miles).  I averaged 8:07 miles for the run.  However, I did struggle at the end.  I’m not sure how much good those last two miles did me and I was fatigued.  I know this because I do stumble a bit when I’m tired.  My arms were tight against my chest and I didn’t have much leg drive at the end.  I’m tired now, which I shouldn’t be.

The quality vs. quantity debate has raged on for some time and will continue on.  I think there are times for both during the year.  In the spring when you are building back up your base, adding extra miles is the only way.  However I think this peaks around mid summer and should (speaking purely for myself) taper off toward fall.  In the fall and winter I trade quantity for quality.  I run shorter, focused miles where I am working on something.  Pace, consistency, form, intervals, speed, hills, etc. are all good uses for runs in the winter.

So why did I run the extra miles this morning?  I believe Mr. Forest Gump put it best… “I just felt like running”…!

Training vs. Expense vs. the Running Jones

Distance: 6.2 mi

Miles to go: 1293

Image via Wikipedia

There is NOTHING on the planet that (well… save being chased by a dog) will motivate me to run faster/push harder than running in sub 20 degree weather! But you know… I have to admit.  After I got going, and isn’t it odd that I didn’t need much “warm up” since I couldn’t feel anything anyway, it really wasn’t bad.  However, if you had told me two years ago that I would be “enjoying” a 10K run… running sub 8 minute miles… in the dark… at 5:30 in the morning… with a start time temp of 19 degrees…

…umm  …I believe “bullsh!%!” would have been my response…

There is no doubt that I will always have much love for running.  Even though it might kill me, it has truly saved my life.  And even if I get totally addicted to triathlon (and that is a BIG “if”), I will still always prefer to lace up the shoes and hit the trail.  It’s funny…  I think of all the things I am stressed about with making the switch to triathlon (besides the whole “he can’t swim” thing…), the one that bugs me the most is that I will have to give up some run time to dedicate to the other sports.  Everyone says it will actually make me a better, faster runner, but that’s not the point.  I LIKE to run.

With bicycling… it’s… OK…  I don’t like all the cr@p you have to tote around and wear.  I don’t like having to be on the road for 4 hours to get a “good” workout in (yes, I know I don’t have to go that long for sprint tri’s).  I don’t like having to rely on equipment.  Running has spoiled me on that.

As for swimming… who knows…?  I may love it…  I may be glad it’s the shortest leg of the race.  I may never get past my initial fears and bag the whole thing before I ever do a race.  We’ll see…

This whole thing is an experiment.  Mostly in my ability to do something completely new and (for the most part) different.  But partially to conquer some of my fears and take on a challenge.  I have no aspirations of greatness.  This is something else running has humbled out of me.  I just hope to compete and to give my best effort based on my training.  This will set a benchmark for me.  Both in my ability to actually “do” a triathlon as well as setting a time to shoot for in the next one.

Honestly… I think I have two major challenges.  Being able to complete the swim (yes, I know it’s only 500 yards) and being able to afford all the equipment that triathletes use/covet.  My immediate needs are a training book, swim goggles, a place to swim and swim trunks.  Within 5 months I need new pedals and shoes, bike shorts, a singlet, aerobars (want… not need), a set of race wheels, and a wetsuit.  That’s about $1200 worth of stuff in the next 6 months… just to get me started.  And that DOESN’T include entry fees, the occasional pair of running shoes and any wear and tear items.  I will definitely be watching Craigslist, going to all the sales, selling plasma and robbing the occasional mini mart to get this done.  And I may have to move up to banks if I get addicted and decide I need a tri-bike.  And I thought the training would be hard…!

Lighter miles, better weather…

Distance: 6.2mi

Miles to go: 1299

Even through all the revelations of the past week or so and all the talk about triathlon, I remain, for now… just a runner.  And not a very dedicated one at that.  But today was better, weather wise, and temperatures in the high forties and low fifties were enough to lure me out late this afternoon.

I wonder if I haven’t been fighting a bit of a bug lately that I have finally gotten over because my breathing seemed MUCH easier today.  I started off slow and steady and ran negative splits the entire way.  Even during my fastest mile (7:10), my legs and breathing were strong.  Last week I felt like I was struggling with my breathing and lost my legs in the later miles of all my runs.

I think I’m going to taper my mileage off a bit for the rest of the year.  If I can run 20 miles a week for the rest of the year that will put me at 800(ish) miles for the year.  Given the fact that I didn’t start running again until late June, I’m happy with that.

I really think it’s important to overlap your goals as a runner.  I know how we all get so focused on that goal race that we sometimes forget to look beyond it.  I think this is a big cause of that post race let down that a lot of runners suffer from.  From now on, I am going to try to pick a “recovery” race or event that is within a month (depending on the main event) of the race I am running.  It doesn’t have to be anything fancy or spectacular.  Just a local run or bike ride.  Something to get me through that down time and give me something to immediately look forward to once the big race is over.  Not for time or place, just for fun.  It’s just an experiment.  I’ll let you know how it works.

Seeing the wisdom

Distance: 10mi

Miles to go: 1305

Image by Pierre Éthier via Flickr

It’s inevitable that the dark days of November herald an ebb in the number and enthusiasm of athletes.  Unless you play basketball, football, or wrestle, this is your “off” season.  It takes a dedicated, hardy soul to maintain an outdoor fitness schedule when faced with the cold, rain and, eventually, even snow that accompanies winter (at least in these parts).

As such, while I was sitting at the club meeting, listening to a speaker from a local health club talk about cross training and weight training in the off season, my mind started to wander to a conversation I had with a grizzled veteran triathlete while warming up for Traknight a few weeks back.  I mentioned that just didn’t think I had the body type to do a lot of marathons and that after the first of the year I was seriously considering starting triathlon training.  He said that the whole reason he started triathlons was because all the cross training you have to do with the three different sports actually DECREASED the wear and tear on his body.

I had never thought of it this way…  My vision of triathlon, like most people, is shaped by those images of the spectacle that is Ironman.  My initial thought was, “If I can barely run a marathon, how in the heck would I ever do one AFTER swimming 2.4 miles and riding 116?  That’s just crazy talk!”

However, learning more about triathlons and the different distances you can pick from, it is clear to me now that being a triathlete is different from being an “Ironman”.  You can participate and enjoy the sport at many different levels without ever approaching Ironman distances.  So for those of us just looking at the sport for the first time, this is a relief.

Then what he said made even more sense.  Even if you are only doing sprint distance races, most normal human beings have responsibilities, families and life chores that limit the ability to train to an hour or two a day.  There is absolutely no way you can get swim, bike and run time on a single day.  So most trianing regimens have you do one per day, with the occasional “brick” of bike/run and a rare “training race” where you put it all together and even practice transitions.  In the end, you run 2-3 days a week, ride 2-3 days a week and swim 2-3 days a week.  Yes, I know there are not 9 days in a week, but remember those “bricks”…  So it is actually possible to train 6 days a week and still get it all in.

So for the aging athlete (don’t cringe or take offense, it’s inevitable), switching from 6 days a week beating your legs to death on the roads as a runner, you drop to 2-3 days a week.  How much better would your knees and ankles feel?  It makes sense.

Last year taught me that I can’t abuse my body like I used to and that marathons may not be my thing.  The rebellion cost me a year of fun and fitness that will likely take me another year to get back.  So why not decrease the abuse while at the same time increasing the fitness?  What about that is a bad thing?

So here is the plan:

November:  Just have fun.  Run when and how far I feel like.  Start stretching.

December: Continue stretching and decrease mileage to 20 miles a week, tops.  Add weight training specific to triathlon.

January: Stretch, lift and start swimming (by taking lessons).  Ride a bit if possible.  Run 2-3 days a week. Run a fun run.

February: Start a triathlon training program in preparation for my first triathlon, Race for Sight, at the end of April.  Continue stretching and lifting.

March: Run a fun run, ease of on the lifting and add more bike time.  Swim, swim, swim.

April: First triathlon!

May: Increase mileage in all sports if possible and start open water swimming.

June: First open water triathlon (end of June)

July-September: Train for nationals on September 19-20 (sprint distance)

October: Wilson’s Half Marathon!

November-December: Rinse & repeat

Does that sound reasonable?