Ever notice how easy it is to have motivation for one day? You see something that inspires you or you are just in the mood so you take action. Yeah... that happens a lot to me too. If you could see all the books I've bought in the last couple of years and ask me how many of them I've finished. Zero, maybe one. I do really good for that first day. I might even make it through a whole chapter. The next day I might look at the book and actually think about picking it up. I might even read the back cover again or flip through a couple pages, but by the weekend the book is sitting on the counter under a pile of junk mail. When enough time passes and the guilt slips away I finally put the book on the bookshelf and forget about it.
Thankfully when it comes to working working out I have a stronger will. I've realized that it takes a serious commitment to change. That serious commitment comes at a price. It's going to take time, planning and energy. For planning it's one thing at a time. I've mentioned in a previous post all the successful behavioral changes I've made in my life. I certainly didn't do them all at the same time. A couple managed to overlap, but the initial focus was singular. Truth is I'm still working on some of those changes. I really want to lean out and get even fitter. It was a long journey to lose the 50+ pounds and now that I've stabilized it's going to take another commitment of time, focus and planning to reach the next goal. Financially I'm not a millionaire yet I still have my house to pay off and that's going to take at least 7 more years and then I can really start saving.
It also helps to realize there is nothing wrong with stopping along the way to take a breather once you reach a step towards your greater goal. In fact, you should plan to. I think a lot of us believe that if you stop you'll lose momentum. That you'll quit and won't go back. Personally I think it's that attitude that breaks you. It's the feeling of defeat, however, if it's planned you remove the defeat. Making it easier to return. After all you planned to take a break.
When I set out on my journey to lose 50 pounds I put a time limit on it. That as long as I could push through to that date I was free to take a breather regardless of how much weight I lost by then. That date was 12 weeks from my starting point. I ended it up making it 14 before I took a breather and I hadn't hit 50lbs yet. I got through the holidays added a few pounds and set back out on my journey after the new year. 8 more weeks later I was at my goal and still going strong.
Today was day 2 of my continuing journey to becoming a leaner, fitter man. I've been taking a breather since July of this year, but all that time I've planned on continuing on once running season ended. My last race was Sunday. So it ended and I wasted no time moving forward. Today reminded me of the focus it takes. The will power. Motivation was here yesterday when I started back, when I was excited. Today I was sore and tired as a result of yesterday. Today there was no motivation just focus. Just pure will power. When it comes to working out I can tell you this, the first day motivation will pull you through, but be ready for the next day and the next day and the next day. They will be tough and you will want to quit, you will want to find excuses why you can't. Plan for it. Make sure you do it even though you feel like it.Be prepared to push through for 2 weeks. It gets easier.
Oh and don't worry. I'll get around to reading. It's in my plan, just one thing at a time. That one is going to take a lot of focus.
Tuesday, November 15, 2011
Monday, November 7, 2011
Motivation Mountains
more I've realized there is this motivation mountain you have to overcome and much like running over a huge hill. You need enough strength stamina to get up the hill, but then you still need a good amount in reserves to comeback down and start up the next one. It's in that downhill that we lose our footing and go tumbling head over feet into a hot mess at the bottom broken and twisted with little interest in getting back up to continue on.
As with anything difficult you want to accomplish you have to face the mountains. Simply wanting something bad enough is not enough to guarantee a successful journey up all the hills.There are a lot of things I want badly. With some of them I have attempted the mountain only to lose my footing and end up in that broken twisted mess in the valley. Desire is not enough.
I have beaten a few mountains. I've quit smoking, lost weight, and re-gained control of my finances. Those experiences taught me that when you tumble down you have to get up and get moving again no matter how battered and bruised you are or how many mistakes you've made. I've learned that it's great to have support along the way, but ultimately you have to do the work to get there. I've learned that as long as you don't quit and give up that you CAN make it up and over. I've learned that with each success comes confidence that you can overcome the next mountain you decide to climb. It's really a matter of perseverance. During marathon training I wanted to quit several times. Things just weren't working out. The weather wouldn't cooperate, work was hectic and I was dealing with some nagging injuries. I forced myself to continue. It took some doing and I failed a lot during training. I gave up on runs. I cut other runs short. I didn't do the planned mileage, but because I didn't give up I made it. I finished. I beat the mountain.I'm in the valley of a couple mountains right now. I have the desire. I have the want. I have the ability. I have the confidence. I just gotta do it. Here's my list for accountability:
- Complete my trainer certification
- Trim off a few more pounds and really lean out
- Log some volunteer hours
Thursday, October 20, 2011
Running is oh so Mental
A typical 10 mile long run goes like this for me:
Walk to my starting spot. Look at my Garmin. Look down the road. sigh out loud and then trot, trot, trot down that road I go. Miles 1 -4 go by pretty quick.
At mile 5 I realize I have just made it half way. This begins the mental break down. It's like I suddenly assess my body for the first time all run. I think to myself I should be tired. Are my legs tired? Does my knee hurt? Am I getting a blister? How are my feet? oh, they are tired. This continues on for the next 2 miles.
By mile 7 I've had it with running wondering why I decided to run this far today.
By mile 8 I'm ready to quit 2 more miles just seems impossible. Everything I just talked myself into in miles 5 and 6 is starting to come to fruition. I literally talked myself into a sore knee and blisters on my feet.
All of the sudden I hit mile 9 and realize I just started the last mile. It's like watching the timer on the microwave :59 seconds is under a minute the foods almost done! The same thing happens in running. You hit the last mile marker before the finish line and it's this moment of less than a mile! It's like this happy switch gets turned on. I pick up the pace, my knee stops hurting the blisters have disappeared and it's like I just started out on my run. All my aches, pain and misery just disappear.
That last part happens on every single training run I do. I wish it was that way in races, but seriously when I'm in a race I am thankful that I will be able to collapse and die in less than a mile.
I've been working on this mental issue for the past year. I nearly had it beat during marathon training when each run was a major chore and last mile or not there was no happy switch, but I'd rather not be back in that space. That reminds me of the time I wanted to be eaten by a bear. But that's, another story.
Walk to my starting spot. Look at my Garmin. Look down the road. sigh out loud and then trot, trot, trot down that road I go. Miles 1 -4 go by pretty quick.
At mile 5 I realize I have just made it half way. This begins the mental break down. It's like I suddenly assess my body for the first time all run. I think to myself I should be tired. Are my legs tired? Does my knee hurt? Am I getting a blister? How are my feet? oh, they are tired. This continues on for the next 2 miles.
By mile 7 I've had it with running wondering why I decided to run this far today.
By mile 8 I'm ready to quit 2 more miles just seems impossible. Everything I just talked myself into in miles 5 and 6 is starting to come to fruition. I literally talked myself into a sore knee and blisters on my feet.
All of the sudden I hit mile 9 and realize I just started the last mile. It's like watching the timer on the microwave :59 seconds is under a minute the foods almost done! The same thing happens in running. You hit the last mile marker before the finish line and it's this moment of less than a mile! It's like this happy switch gets turned on. I pick up the pace, my knee stops hurting the blisters have disappeared and it's like I just started out on my run. All my aches, pain and misery just disappear.
That last part happens on every single training run I do. I wish it was that way in races, but seriously when I'm in a race I am thankful that I will be able to collapse and die in less than a mile.
I've been working on this mental issue for the past year. I nearly had it beat during marathon training when each run was a major chore and last mile or not there was no happy switch, but I'd rather not be back in that space. That reminds me of the time I wanted to be eaten by a bear. But that's, another story.
Sunday, August 14, 2011
Chicago Rock n Roll Half Marathon 2011
Another 13.1 miles in the books. What a difference a year makes.
Last year I thought I was in my prime. I was logging serious miles and I was ready for this race. That race fell apart from the start. My GPS watch would not work in the city. The big buildings blocked the signal and I was left to figure out my pace on my own. The result was a a speedy 5 miles then I basically crashed and burned. I even remember the dreaded mile 10. Everyone that runs half marathons knows mile 10 is when trouble usually starts. It's the start of the tough miles. Last year was no exception. From mile 10 to 12.5 I ran some and walked a lot. I had been mentally kaput since mile 6 making those last 3 miles excruciating. I finished, I was happy and I said no more long runs for me... Then I did a full 26.2 mile Marathon.
After surviving that experience I decided that 13.1 wasn't so bad after all. Fast forward to my rebuild summer. I took 2 months off from running and cross trained really hard. Leaned down and gained some good lean muscle and increased my cardio performance. In late July I started back running, but kept it short 4 -5 miles and a total of 20 miles per week. I did 4 weeks of that before this race. I was a bit skeptical that I could even finish 13 miles let alone do it faster than last year.
There were a couple of keys to this years success. First my overall physical fitness is up 200% from last year. Second since starting back to running I've been training with a heart monitor. With the heat like it was this summer I needed to make sure my effort was correct despite my pace. This helped me realize that a 150 beat per minute heart rate was a very comfortable pace for me right at about 8:00 minute mile to an 8:07. Remembering last year my GPS watch didn't work downtown; I knew my heart rate monitor would. So instead of trying to figure out how fast I was going I simply let my heart be my guide. That worked perfectly my 5K, 10K and 10 Mile splits were right in that zone 8:01 - 8:04 pace per mile. Third I hydrated very well all week leading up to the race. I drank a lot of water. Now I have the ability to tell right away when I run if I'm even slightly dehydrated. It makes a huge difference in performance and effort. Fourth I brought fuel with me (I don't like GU they have for fuel on the course so I bring my own - cookies). No more toughing it out for me. When your body runs out of glycogen (fuel stored in muscle) your legs turn to lead and you are finished. Finally was my mental attitude. I figured this race was going to be tough. With no hard training leading up to this race I expected a hard struggle. When things got tough at mile 11 it wasn't nearly as bad as I thought it would be. I told myself 2 more miles and I'd be done. Then at mile 12 I told myself last mile marker before the finish line and as soon as I passed it I kept repeating to myself "Less than a mile". Those miles went by fast. I was amazed.
At the start of the race I really wanted to run with the 1:45 pace group because I wanted to run a 1:45. That was my goal. I started out a pretty good distance in front of them and along the way they passed me. Once when I stopped to use the bathroom then a second time when I fought with my fuel belt. After those 2 incidents I kept them insight, but they were a good 30-40 seconds in front of me. That's an eternity in running.
To recap the race : As per usual the first 4 miles went by pretty quick and without issue. There is always a lot of chatting between runners in those first few miles. It's like people watching, but it's actually people listening. It's pretty entertaining, but by mile 5 all you can hear is steady breathing mostly your own, but those around you have gone silent. You are into the work of the race. That initial race day energy has burned off and you feel it. You also feel that you have 8 more miles to go. That means another 5 and a 5K on top of it. You quickly push that thought aside and focus on getting to mile 8 because at mile 8 you know there are only 5 miles left and 5 is pretty easy. You also know that you'll be at 10 just 2 short miles after that and that's when the fun starts. So that was me at mile 5 dreading that I had another 8 to go and wondering if I would be able to finish. Shortly after that I hit the 10K which meant about another quarter mile and I will be half way...yeah it's as defeating as it sounds. It's at this point you really take stock in how you feel and to be honest I was tired and ready to be done.
We turned down Michigan ave and I noticed we were close to where I parked the car. It was a huge temptation to hang a left and head towards my car and go home. I haven't quit in the middle of a race yet, but I have been tempted more than once. To make matters worse we were close enough to the finish line that I could hear the announcers calling out the first runners to cross the finish line. I wished that was me, not because I wanted to win, but because I wanted the race to be over. I could feel my form starting to go. My right knee was feeling tight and my foot started to hurt. I decided now was a good time to stop at a conveniently placed port-o-potty. 15 seconds later I was back on Michigan ave with my form back, my knee stopped hurting and my foot, well my foot was still a little sore, but I blocked it out. Then it started to rain. Ahhhh. That felt wonderful. It was a light rain and helped cool me down a little. The temperature was a decent upper 60's but the humidity was very high, comfortable, but high. Miles 8 and 9 were a blur. I had put myself in a zone after the potty stop and just held it there until I saw mile marker 10. It was my first half marathon where I was actually happy to see mile 10.
I told myself, "Self, this is it 5K left. I'm a 5K guy that is what I do. I run 5K's. I got this." Instantly I picked up the pace. I dropped the hammer and said aloud. It's on! I belted out my second fastest mile from 10 t0 11. The only faster one was the potty stop mile when I got into a zone. That and the fact that I stopped and wanted to make up that time. But mile 11 flew by quick. I couldn't hold the pace though. I started to fade as I headed towards 12. We were heading north into the wind and working against a slight uphill with some short but steep hills in between. Mile 12 was at the top of one of these short steep hills and I wasn't alone in my protest. Nobody around me conquered that hill. We all slugged up it and hoped we wouldn't have to walk once we reached the top. I quickly reminded myself 1 mile left and tried to hammer down the best I could. From a little over a half mile away I could see the finish line calling me. I looked at my watch and realized I had a shot at that 1:45 goal. I ran that last half mile in 3:48 seconds. I crossed the finish line stopped my watch and seen I hit 1:44:45. With a big smile on my face I walked over grabbed a water and proceeded to get my picture taken.
Friday, July 29, 2011
Into My New Routine
I'm two weeks into my new routine that has incorporated a lot more cross training. I'm putting in 15 - 20 miles a week alternating 3 runs 3 cross training days and 4 runs 2 cross training days. In my first week back I did a very hot and humid 5K and felt that I ran it very well and a humid and hilly tough 10 mile race that I felt I did a personal best despite a time that doesn't indicate so.
When I committed to doing Insanity 6 days a week I didn't realize how much that was going to help me stay on task with running. I used to run every other day or when I felt like it. Since I didn't do any cross training in between I felt it was important to give my body rest to avoid injury and looking back I agree that was the right thing to do. Now that I have cross training I can get a great workout in 6 days a week and not feel tired or bored. It's amazing and recommend it to anyone that doesn't x-train to try it. I'm sorry I was so late to the party.
My next big run is the Chicago Rock n Roll Half Marathon and I'm pretty excited about that. I ran it last year and enjoyed it while I got a new PR and I'm hoping to beat that PR this year. I really want to break 1:45.
That's it for now. I have more exciting news to share tomorrow.
Until then - Keep Running!
-Bob
When I committed to doing Insanity 6 days a week I didn't realize how much that was going to help me stay on task with running. I used to run every other day or when I felt like it. Since I didn't do any cross training in between I felt it was important to give my body rest to avoid injury and looking back I agree that was the right thing to do. Now that I have cross training I can get a great workout in 6 days a week and not feel tired or bored. It's amazing and recommend it to anyone that doesn't x-train to try it. I'm sorry I was so late to the party.
My next big run is the Chicago Rock n Roll Half Marathon and I'm pretty excited about that. I ran it last year and enjoyed it while I got a new PR and I'm hoping to beat that PR this year. I really want to break 1:45.
That's it for now. I have more exciting news to share tomorrow.
Until then - Keep Running!
-Bob
Friday, July 15, 2011
9 Weeks Later
9 Weeks ago I started the Insanity DVD series in an attempt to shed a few pounds and tighten up my fitness. I only ran a total of 19.5 miles for the entire month of June. That's the least amount of running in a single month since I started running again 2 years ago. I can't wait to hit the pavement again.
So how was Insanity you ask? Let me start with this disclaimer: It's my strong opinion that this workout series is not for people just starting out trying to get fit after being sedentary for a long period of time. You need to be moderately active at least 3 days a week. This is high impact training. There is a lot of jumping and moving around and this will cause your heart rate to be pumping at 90% of it's max or more.
It was without a doubt insane. I loved the first month of it. The workouts were tough, but manageable and left me feeling good. The second month however, let's just say I don't like Shaun T as much any more. The second month was brutal. Longer tougher workouts that just beat you down. Shaun's demeanor felt a little darker and not so friendly in the second month. Many of the fit people working out with Shaun were struggling during the workouts. I had to slightly adjust the workouts for my aging body. I was getting muscle strains in my hips and legs often so I would modify the moves to reduce the stress on my body. Even in the final week of the last month I still can't keep up with them on the video. I had it down pretty good at the end of the first series of disks in month one, but month 2 forgettaboutit.
Even though I am being a little critical of the series I did enjoy it and the benefits I got with it. I squeaked in 2 5K's during my training the first one was at the end of the first week when my body was totally broken down. It was one of my worst 5K performances ever a 23:40 that just felt miserable. My overall pace was faster in previous 10K...
Needless to say that really worried me how my running performance was going to suffer because of the cross training. I figured I'd just have to build back up once I was done. Then I ran the 2nd 5K right after the recovery week. Wow what a difference! I ran a 21:48 beating my best time by almost 12 seconds, although the course was 200ft short, the point was made that this cross training was not hurting my running performance at all. It actually improved it.
Insanity has you start the program by doing a fit test. It's a series of 8 exercises that you have 1 minute to complete as many as you can with a minute rest in between each one. It sounds easier than it is.
These are my results from the very first day:
| Week 1 | 16-May | |
| Exercise | Reps | |
| 1 | Switch Kicks | 119 |
| 2 | Power Jacks | 48 |
| 3 | Power Knees | 73 |
| 4 | Power Jumps | 41 |
| 5 | Globe Jumps | 7 |
| 6 | Suicide Jumps | 16 |
| 7 | Pushup Jacks | 17 |
| 8 | Low Plank Obliques | 35 |
| Total Reps | 356 |
I thought I did pretty good. I'm a runner with a great cardiovascular system I figured these numbers were stellar and I'd see only minor improvement. HA! Was I wrong. Every 2 weeks you retake the fit test to see your improvement. It really is a great motivator. These were my second test results:
| Week 3 | 30-May | ||
| Exercise | Reps | Improvement | |
| 1 | Switch Kicks | 125 | 5% |
| 2 | Power Jacks | 58 | 17% |
| 3 | Power Knees | 110 | 34% |
| 4 | Power Jumps | 60 | 32% |
| 5 | Globe Jumps | 10 | 30% |
| 6 | Suicide Jumps | 20 | 20% |
| 7 | Pushup Jacks | 26 | 35% |
| 8 | Low Plank Obliques | 53 | 34% |
| Total Reps | 462 | 23% |
A 23% improvement in 2 weeks was pretty amazing.
These are my most recent results:
| Week 8 | 4-Jul | |||
| Exercise | Reps | Improvement | Overall Improvement | |
| 1 | Switch Kicks | 141 | 4% | 16% |
| 2 | Power Jacks | 69 | 14% | 30% |
| 3 | Power Knees | 133 | 15% | 45% |
| 4 | Power Jumps | 70 | 21% | 41% |
| 5 | Globe Jumps | 11 | 9% | 36% |
| 6 | Suicide Jumps | 21 | 5% | 24% |
| 7 | Pushup Jacks | 35 | 14% | 51% |
| 8 | Low Plank Obliques | 55 | 15% | 36% |
| Total Reps | 535 | 12% | 33% |
Less improvement over the last test but a 33% improvement from the beginning.
I'm slightly disappointed in my weight loss. Combined with the Insanity workout I changed a lot of my eating behaviors. I was hoping for a bigger loss I've lost the 10 lbs I put on over winter, but I was hoping to be down 20. The scale has only recently started being agreeable to my goals. The real proof has been in the inches lost. I've lost over an inch around my waist. I feel fitter and stronger than I ever have. I'll post up some before and after pictures later. I'm not sure if there will be a lot of visual difference.
Next up on the agenda is a 5K next Thursday night followed by a 10 mile race on Saturday. The 5K will be simple. I'm a little more worried about the endurance portion of the 10 miler. The course is tough, but I'm confident I have the strength. I think this will be a big indicator and how much work I'll need to put in before the Rock n Roll half marathon in August.
Before After
Friday, June 10, 2011
The Rip and Rebuild
For the past 6 months I've found myself in a bit of a running slump. My 5K times have plateaued, my fitness level and weight have stagnated. What's even worse my passion for running has slightly dropped *GASP*!! I'm not ready for that yet. I still have some goals I want to reach. Yes, it's time. I need change.
As a runner you tend to have this misconception that you are physically fit. While that's mostly true, your cardiovascular system is definitely above par, but your muscular fitness tends to be sub par. Ask a physical therapist and they will tell you how delusional runners are to muscular fitness. Look up running injuries and about 95% of them are caused by weak muscles usually in the legs, hip, butt or core. Therefore it makes sense to look at other aspects of fitness outside of running and the importance of actual strength training.
Which brings me to my new plan: The Rip and Rebuild
What is rip and rebuild? It's starting from scratch. Granted I'm starting a number steps above where I started back in 2009, but I'm going to consider where I am right now as the starting point and I'm going to build from here. So what's that look like? How do you go from 30 miles a week back to ground zero? Looking in my rear view mirror I can see that my running was weak. I could put mileage in, but it took a lot out of me. I wasn't able to put in multiple workouts daily or even on consecutive days without needing rest in between. I thought over time I would have improved, but after several months it was obvious this was not going to happen without some sort of change. Injury was starting to creep in. I think I caught it just in time. I noticed some hip and knee pain that was new and lingering before, during and after my runs. A true sign that a change was needed or unwanted change would happen on it's own. Better to be proactive!
Here's the plan I put together and it's still a work in progress, but I like where I'm at right now. About a month ago I borrowed the Insanity Interval training series from my friend and personal trainer. After seeing the commercials, reading testimonies and talking to people that had completed the 2 month session I decided this was a great place to start. The training would maintain, if not improve, my cardiovascular system. In addition it would help me build actual strength and stamina in my muscles. The icing on the cake is the plyometric training. It will help me maintain a strong bone structure and improve power in my core and joints.
What a great foundation for running. A strong body. I'm currently 1 month into the series and it has already reshaped me. Muscles are now active that have been dormant for awhile. My body feels engaged. My core is now active in just about every physical task I perform. I am more stable on my feet and I feel powerful.
What a great foundation for running. A strong body. I'm currently 1 month into the series and it has already reshaped me. Muscles are now active that have been dormant for awhile. My body feels engaged. My core is now active in just about every physical task I perform. I am more stable on my feet and I feel powerful.
After the second month I intend to start back into running mileage. I'll start with 15 - 20 miles a week and build up to 35 - 40 miles a week and include 3 days of strength training and one day of speed work. The goal is to kick off the fall running season with a strong 1/2 marathon on August 14th in Chicago and let that be the spring board into some fast fall 5 and 10K's. I'll then back down the running and increase the strength/cardio training for the winter.
A month in and I can say that I miss running, which is good. I want to hunger for it again. I'm excited to see where this training plan takes me. I'll post again at the end of Insanity and post some results. Then it's back to running!
Dig deeper!
-Bob
Dig deeper!
-Bob
Monday, May 23, 2011
Time for a change?
According to a CDC study done from 2005-2007; 60.4% of adults are overweight or obese. Along with that 25% of deaths were caused by heart disease. These numbers may or may not shock you. The 60% was a little bit of a surprise to me, but when I look around I see it and I'm surprised it's not higher.
I'm not sure what's wrong with our human wiring. Why the majority of us miss or ignore commonsense. We believe in drawing false conclusions like "I'm a smoker, but I won't die from lung cancer or develop emphysema or heart disease" or "I'm fat and it won't effect my health later in life." It's kind of like saying "Oh man Christmas snuck up on me this year. I had no idea it was going to be on December 25th. I'm so unprepared". Maybe that's our problem we are a last minute culture. I'll just wait until the 11th hour and then I'll work hard and fast to get it done at the last second.
You can see the obvious point I'm getting to. Your health, your kids college tuition, your retirement. These are things that you need to have a plan for. You can't just wait until the last minute and get it done. In fact, the earlier your start on these things the easier they are and the longer you wait the harder, near impossible they become!
Speaking to the health aspect, I can say that it's hard. It's really, really hard to start getting healthy. Especially the older you get. The CDC report I referenced showed the #1 killer is heart disease from ages 44+. We need to make physical activity a daily necessity like eating, drinking and sleeping. Yes, I know you're busy, but you need to prioritize as mentioned above it needs to hold the same priority of eating, drinking and sleeping. Stop making excuses and grab hold of your life. Stop letting yourself be pulled in 10 million directions. You have control.
It's time for a change!
Tuesday, April 19, 2011
It's about finishing
There are some goals that require some motivation to attain, things like losing weight, saving money, quitting smoking or becoming a runner. These things are tough. They aren't accomplished in 24 to 48 hours and no magic pill is going to carry you easily to the end. In fact the secret to the magic pill lies in the small print "For best results use with Diet and Exercise regimen". How about you save the 48.95 and just do the diet and exercise regimen? No, these things take time, discipline and resolve. Starting is easy. What's tough is getting back up after you've been knocked down. It's continuing to fight when you feel defeated.
They say it usually takes about 6.1 attempts at quitting smoking before you actually quit. I'd have to say that sounds about right. It took me at least 19 over the course of 5 years before I finally won. That was a long fight, but I won. I can't tell you how many times I quit... buying... in that span of time or how many full packs of cigarettes I chucked out the window after saying "No more!" only to pull into the gas station to get a new pack on my way to work the next morning. Oh, I got knocked down a lot. Then there was the fight with weight loss. That was a 30 round fight. I got smacked around by cheese burgers, pizza, hot dogs and fries, soda pop and cookies. I'd lose 10 and gain back 15. To get back up after a Big Mac attack was tough.
The key is you have to get back up. You have to finish, but you are going to get knocked down along the way. Let me say that again you are going to get knocked down along the way. The important thing is to not quit. It's all about finishing. If you get knocked down 100 times you get back up 101 times. If you are going the wrong way you make a U-turn. You only fail if you quit.
My wife, Stephanie, has been a great inspiration to me over the past year. First she had knee problems that slowed her training. Then she had an equilibrium problem after a winter cruise in Feb that lasted until the end of April. Near the end of May she fell while rollerblading hit her head and messed up her equilibrium again. Each of those incidents completely side lined her for several months. She was finally back on track running again by September and worked her way up to completing her first half marathon in October while training for an upcoming marathon in January. By early December she was dealing with knee problems again. It was cold and snowy outside and she managed 15 and 18 miles on the treadmill. In January the marathon rolled around and never completing the 20 mile training run she new she wasn't in the best position to run a full marathon. Let me take a moment for a side bar here. I've heard people say they are terrified of being last in a race like a 5K or 10K or even a half marathon. During the marathon officials came up to her, she was dead last, and told her if she didn't catch up to the group about a minute in front of her she would be removed from the course and this was at mile 20! Imagine being yanked off the course at mile 20 in a 26 mile race! Suddenly finishing last in a race doesn't sound so bad to me. Being kicked out... I don't even want to think how I would have handled that news. I would have quit, but she didn't. She got knocked down and she got back up again. She caught up to that pack and passed a bunch of them. She hurt. She was tired. She cried. She wanted to be done. Finally after 7 hours and 12 minutes she crossed the finish line. Do you have that kind of resolve?
I'd like to tell you her story has a happy ending, but it doesn't. She got knocked down again. That race really did some damage to her knee. It's now April and after some physical therapy she is finally able to start running and training again. She challenged herself to a 10K that she knew she would have to run/walk the whole race. She knew she would probably finish last, but she got back up again and finished that race nearly last, but it didn't bother her. She finished.
Life is tough. Nobody breezes through without falling down. Just remember it's about finishing. To reach your goal you gotta finish. You don't have to be first you just have to finish.
If you get knocked down, just get up again:
They say it usually takes about 6.1 attempts at quitting smoking before you actually quit. I'd have to say that sounds about right. It took me at least 19 over the course of 5 years before I finally won. That was a long fight, but I won. I can't tell you how many times I quit... buying... in that span of time or how many full packs of cigarettes I chucked out the window after saying "No more!" only to pull into the gas station to get a new pack on my way to work the next morning. Oh, I got knocked down a lot. Then there was the fight with weight loss. That was a 30 round fight. I got smacked around by cheese burgers, pizza, hot dogs and fries, soda pop and cookies. I'd lose 10 and gain back 15. To get back up after a Big Mac attack was tough.
The key is you have to get back up. You have to finish, but you are going to get knocked down along the way. Let me say that again you are going to get knocked down along the way. The important thing is to not quit. It's all about finishing. If you get knocked down 100 times you get back up 101 times. If you are going the wrong way you make a U-turn. You only fail if you quit.
My wife, Stephanie, has been a great inspiration to me over the past year. First she had knee problems that slowed her training. Then she had an equilibrium problem after a winter cruise in Feb that lasted until the end of April. Near the end of May she fell while rollerblading hit her head and messed up her equilibrium again. Each of those incidents completely side lined her for several months. She was finally back on track running again by September and worked her way up to completing her first half marathon in October while training for an upcoming marathon in January. By early December she was dealing with knee problems again. It was cold and snowy outside and she managed 15 and 18 miles on the treadmill. In January the marathon rolled around and never completing the 20 mile training run she new she wasn't in the best position to run a full marathon. Let me take a moment for a side bar here. I've heard people say they are terrified of being last in a race like a 5K or 10K or even a half marathon. During the marathon officials came up to her, she was dead last, and told her if she didn't catch up to the group about a minute in front of her she would be removed from the course and this was at mile 20! Imagine being yanked off the course at mile 20 in a 26 mile race! Suddenly finishing last in a race doesn't sound so bad to me. Being kicked out... I don't even want to think how I would have handled that news. I would have quit, but she didn't. She got knocked down and she got back up again. She caught up to that pack and passed a bunch of them. She hurt. She was tired. She cried. She wanted to be done. Finally after 7 hours and 12 minutes she crossed the finish line. Do you have that kind of resolve?
I'd like to tell you her story has a happy ending, but it doesn't. She got knocked down again. That race really did some damage to her knee. It's now April and after some physical therapy she is finally able to start running and training again. She challenged herself to a 10K that she knew she would have to run/walk the whole race. She knew she would probably finish last, but she got back up again and finished that race nearly last, but it didn't bother her. She finished.
Life is tough. Nobody breezes through without falling down. Just remember it's about finishing. To reach your goal you gotta finish. You don't have to be first you just have to finish.
If you get knocked down, just get up again:
Wednesday, March 9, 2011
Back in Training
Time for an update. Today marks 2 months since the marathon and while I'm still proud of that accomplishment I'm in no hurry to reproduce it. I'm not going to lie, getting going again has been HARD.
I started back on a 5K training plan on January 24th and right away the first few runs were tough. Not so much physically tough as mentally tough. I still had a lot of mileage fatigue going on in my head. To make matters worse I could feel that my fitness level had eroded a little. For marathon training you push for endurance and stamina. 5K training you focus a lot on speed, fast leg turnover and breathing. It had been well over 3 months since I pushed a short but fast speed workout. My legs weren't used to the quicker turnover and my anaerobic system was still on vacation.
That first speed workout was brutal, but I was very satisfied with the results. Then I nailed an easy 10 miler on the weekend. The next week we got hit by that blizzard so I had to skip a few runs and finally give in to the realization that if I'm going to enjoy the spring races I was going to have to climb aboard the dreadmill, which I affectionately call chug-chug, and log some miles. Thankfully I adapted pretty quick to the treadmill and don't dread it as much as I used to. I doubt I'll ever be able to put more than 5 miles on it at a time, but something is always better than nothing in running. I'm currently on week 7 and I have a race scheduled at the end of this week. I'm happy to say I feel strong and more confident than I did 5 weeks ago. I'm still wondering where my fitness level is, but I think it's a lot closer to where I left it last fall than where it was, last spring.
I'm glad I can reflect 7 weeks later and say I'm happy to be running again. I was really afraid the marathon wrecked me. Don't get me wrong I'm glad I did it, but I wasn't ready for the post race fallout. I was very close to hanging up my running shoes for who knows how long and that would have just crushed me. The joy of running has since returned along with my desire to improve speed and race performance. A big part of this joy as come in the form of friends who have either embraced running for the first time or getting back to it after being gone for awhile. Both are tremendous motivators. The food portion is taking a lot longer to get back as bad habits return quickly. I'm no where near as bad as I used to be with my food choices, but I know I'm a long way from where I want to be.
I'm still carrying a big cloud of doubt around with me about my current fitness level. If I were going to speculate on this weekends race I think I'll probably leg out a 22:50 5K. Which would put me almost a minute off my best time. It would be the first year I didn't set a new PR in the first spring race, but I could live with that time for now. Oops, it's getting late and I have to get a short interval session in to sharpen me up for Saturday.
For the love of running,
-Bob
I started back on a 5K training plan on January 24th and right away the first few runs were tough. Not so much physically tough as mentally tough. I still had a lot of mileage fatigue going on in my head. To make matters worse I could feel that my fitness level had eroded a little. For marathon training you push for endurance and stamina. 5K training you focus a lot on speed, fast leg turnover and breathing. It had been well over 3 months since I pushed a short but fast speed workout. My legs weren't used to the quicker turnover and my anaerobic system was still on vacation.
That first speed workout was brutal, but I was very satisfied with the results. Then I nailed an easy 10 miler on the weekend. The next week we got hit by that blizzard so I had to skip a few runs and finally give in to the realization that if I'm going to enjoy the spring races I was going to have to climb aboard the dreadmill, which I affectionately call chug-chug, and log some miles. Thankfully I adapted pretty quick to the treadmill and don't dread it as much as I used to. I doubt I'll ever be able to put more than 5 miles on it at a time, but something is always better than nothing in running. I'm currently on week 7 and I have a race scheduled at the end of this week. I'm happy to say I feel strong and more confident than I did 5 weeks ago. I'm still wondering where my fitness level is, but I think it's a lot closer to where I left it last fall than where it was, last spring.
I'm glad I can reflect 7 weeks later and say I'm happy to be running again. I was really afraid the marathon wrecked me. Don't get me wrong I'm glad I did it, but I wasn't ready for the post race fallout. I was very close to hanging up my running shoes for who knows how long and that would have just crushed me. The joy of running has since returned along with my desire to improve speed and race performance. A big part of this joy as come in the form of friends who have either embraced running for the first time or getting back to it after being gone for awhile. Both are tremendous motivators. The food portion is taking a lot longer to get back as bad habits return quickly. I'm no where near as bad as I used to be with my food choices, but I know I'm a long way from where I want to be.
I'm still carrying a big cloud of doubt around with me about my current fitness level. If I were going to speculate on this weekends race I think I'll probably leg out a 22:50 5K. Which would put me almost a minute off my best time. It would be the first year I didn't set a new PR in the first spring race, but I could live with that time for now. Oops, it's getting late and I have to get a short interval session in to sharpen me up for Saturday.
For the love of running,
-Bob
Tuesday, January 18, 2011
Going forward in 2011
It's been a little over a week since the marathon and I'm still enjoying the runners high. I had decided prior to the marathon that I would take a break from running for at least 2 weeks after the event. I have held true to that plan and have found it refreshing. It's given me a chance to reflect on my 2010 running achievements and plan new ones for 2011.
As much as I wanted to love the marathon and everything related to it the opposite turned out to be true. The training really took its toll on me the past 4 months. I found myself in a place where I was tired of running. It had become a tedious chore instead of an enjoyable adventure. In short I was burnt out. Prior to the race I was filled with doubt, anxiety and fear. During the race I was pleased that the first 13 miles were near effortless, but last 13 were less enjoyable.
The funny thing about running is you quickly forget the misery of the race. Instead you focus on the accomplishment of the finish and how great it felt. Then you dissect the race as a whole. You grade your performance and start to think about what you could have done different. Then what you swore you wouldn't do you do. You start thinking about your next one. You see once you accomplish a new distance doing it again isn't as bad. The fear is replaced by confidence and the desire to do better overcomes any reservations you have against it. Pain is temporary pride is forever.
Now that the race is over and even though a day hasn't gone by that I haven't thought about the marathon I am starting to refocus on the year ahead. I'm happy to say I'm looking forward to running again; excited even. My post mara-splurg ends Saturday 1/22 and on Monday I begin training for my first 5K of the season on March 12.
My running goals for 2011 are:
1. Beat last years personal records (PR's) in every distance
2. Improve nutrition
3. Begin Strength Training
4. Incorporate cross training
5. Become more flexible
6. Run 1000 miles
Run on friends!
-Bob
As much as I wanted to love the marathon and everything related to it the opposite turned out to be true. The training really took its toll on me the past 4 months. I found myself in a place where I was tired of running. It had become a tedious chore instead of an enjoyable adventure. In short I was burnt out. Prior to the race I was filled with doubt, anxiety and fear. During the race I was pleased that the first 13 miles were near effortless, but last 13 were less enjoyable.
The funny thing about running is you quickly forget the misery of the race. Instead you focus on the accomplishment of the finish and how great it felt. Then you dissect the race as a whole. You grade your performance and start to think about what you could have done different. Then what you swore you wouldn't do you do. You start thinking about your next one. You see once you accomplish a new distance doing it again isn't as bad. The fear is replaced by confidence and the desire to do better overcomes any reservations you have against it. Pain is temporary pride is forever.
Now that the race is over and even though a day hasn't gone by that I haven't thought about the marathon I am starting to refocus on the year ahead. I'm happy to say I'm looking forward to running again; excited even. My post mara-splurg ends Saturday 1/22 and on Monday I begin training for my first 5K of the season on March 12.
My running goals for 2011 are:
1. Beat last years personal records (PR's) in every distance
2. Improve nutrition
3. Begin Strength Training
4. Incorporate cross training
5. Become more flexible
6. Run 1000 miles
Run on friends!
-Bob
Tuesday, January 11, 2011
My First Marathon Experience
The alarm went off at 2am and I rolled out of bed. Feeling both anxious and excited I jumped in the shower while my wife, Stephanie, started on the oatmeal. I had tried going to bed at 7pm the night before after a big pasta meal. Instead of counting sheep I laid in bed counting miles. Trying to envision how the run was going to go. Trying to remember that long 20 mile training run and how it humbled me at mile 18 hoping that I could at least make it to mile 22 before running into any kind of discomfort or trouble. Eventually I found restless sleep until the alarm went off.
After a nice hot shower I went through my typical long run dress routine, band-aids, body glide, food pouch and finally my warm-up gear. We left the room at 2:45am to head over to the bus stop where 4 buses were lined up waiting to take us to the marathon event grounds. The air was a brisk 42F degrees, but I was comfortable in my warm-up garb. I was awake and energetic. So far, everything was going better than planned.
We arrived at the grounds around 3:20am-ish. They already had the DJ there talking up the hype and blasting some adrenaline pumping tunes. The race start was scheduled for 5:35am so we had some time to kill. Thankfully we purchased the special "Race Retreat" tent amenities which meant we had a nice warm tent with chairs and leather couches to sit on. Pre race food like bagels, banana's and other fruit. Coffee and Tea were also available. Plus our own private port-o-let area. It was most comfortable. They had TV's set up with a live feed coming from outside on the DJ stage and a countdown clock to keep us informed of the race start. About 45 min before the gun I made my final potty trip and got in line to get a Mylar blanket. It was pretty chilly outside still and I was going to strip out of my warm-up gear and store it in my bag check bag. It's a half mile walk to the start line and I didn't want to waste any energy running there. The blanket was wonderful.
We arrived at the start corrals about 10min before the start. It was colder out there on the road. Steph and I kissed goodbye and wished each other safety, luck and a good race before I headed off to my corral B. It was just over a 1/4 mile walk to my start corral. They had the announcers on stage and big screens set up down the line so you could see what was going on on stage. Of course they brought out Mickey, Minnie, Donald and Goofy. Played the national anthem and started the first wave with fire works and flames. Most spectacular start I have ever seen. They did this same start every 2 minutes for each corral; fire works and all!
The race was on! My corral took off at a decent leisurely pace of about 9 min miles. A little slower than I would have liked; however, a friends last minute advice rang through my head. "Don't get caught up in the hype. Go out easy." Great advice from a great runner. If I had known the course was going to narrow like it did I may have worked my way up a little further the first few miles so I could of packed with a group around my goal pace, but as it was I nestled in comfortably with the folks around me and relaxed while I took it all in. It was a little chilly still and there were some low lying stale areas where the air was colder around 35F-ish by my estimation as my hands were cold. I wasn't running hard enough or long enough to generate enough body heat to keep me warm so those first 5 miles were best described as cold. They clicked off fast and comfortable. 5 miles felt like 1. I was excited. My body felt great even my foot that I was mostly worried about.
It's funny how you tend to over hydrate for a run like this. You worry so much about your fluids and not bonking due to poor preparation that you nearly bonk in the other direction. Guys and a few girls were running off to the trees that lined the course like crazy. Nature got a good watering Sunday morning. Even I eventually contributed to the cause. There were a lot of outhouses, just not always were you needed them.
It was around mile 7 where I noticed the sky was changing color and the air temperature was slightly warmer. We were approaching the Magic Kingdom and 2 key mile markers 10 and 13.1. I really didn't look at my watch much other than to peek and make sure I wasn't running too fast. You know you're in trouble when you start looking at your watch frequently for updates on distance and speed. I did look to see what I was at the 10 and 13.1 distances. My best 10 mile run to date is a 1:19 and my target was to be at 1:30 or a little better. I looked and seen that I was about 1:32 about 4 min off where I really wanted to be. It was actually right at the 9 mile marker I ran into my first sign of trouble. There was a slight downhill then an uphill. I pushed a little on the uphill and that's when my left foot gave me that familiar twinge of pain. This worried me. A mere 20 seconds before this happened I was thinking I'm coming up on the halfway mark soon and I feel good. I'm going to run a negative split for the second half. I focused hard on my gait trying to make sure the foot didn't get any worse. I hit the 10 mile checked my watch and went right back to worrying about my foot. The negative thoughts hit hard. Will I be able to finish? It usually acts up around 7 and by 13 I'm done. Does this mean by 15 I'll have to quit? I didn't even get to enjoy the fact I had just run through Cinderella's castle. My next concern was getting to mile 13.
Thankfully they had 13.1 time strip across the road. I crossed it at exactly 2:00:30. This bummed me out and began the negative race for me. If I could maintain what I've been doing so far I would have a 4 hr finish at time I was trying to beat. The magical 4 hr mark. The one thing I know about my long races, is that I always, always fade toward the end and given that my last 6 weeks of training was non-existent I knew my hopes of beating that time were about gone. Especially with my foot acting up. Thankfully, my foot never did get any worse. It was a mild pain, but the pain the rest of my legs and feet were feeling were much worse by the end.
Maybe it was the negative thoughts, or perhaps just the length of the run itself. I was starting to feel the run. I was getting tired. All of mile 14 I started to revamp my race strategy. I started to analyze how my body was doing. What I felt and tried to predict how I was going to feel in the next hour, next 2 hours. I knew that by mile 15 I would have to begin run-walking segments if I was going to finish the race and I was going to FINISH the race. As I hit mile 15 I began to walk and took the opportunity to pull out my fuel, peanut butter cookies, and enjoy some delicious sweets. Out of all the fuel sources I tried these worked the best and I liked the taste too. As soon as I polished off the second cookie I started back running again. I didn't use any specific time or method I just went by what my pride could handle. Usually I would run to a mile marker then I would walk for a bit then start running to the next one. This worked great until mile 22.
At mile 17 they were handing out banana's and I decided, even though I hate banana's, that I was going to eat one figuring it would make me feel better. I choked down about half of it before tossing the rest in grass for some woodland creature to finish. I then heard a runner behind me claim that was a delicious banana's and I turned around and acknowledged that I don't like banana's and that it was indeed a good banana. No lie and it did make me feel better for about 5 min. Mile 18 is another key mile. It's one you run in training working up to the famed 20. It's also the mile which you realize you're in single digit miles now, only 8 more to go and 20 is just up ahead. Mile 18 is also the proverbial wall for many runners. It comes for me right around 2 hrs and 45min. A time at which I would like to be done running. It's at this point I realize that my quads are starting to hurt and my right foot has no joined my left foot in some kind of sympathy pain. Mile marker 19 was at the top of an overpass hill, which I walked up, if I'm going to walk may as well make it a good place to do it. Then I set my sights on 20.
At mile 20 I knew I was going to finish and that finish couldn't be too long off. 10K left I told myself. 6.2 miles easy peasy. At my worst that can't be any more than an hour. Turns out it took an hour 7 minutes. Ironically my first ever 10K took me exactly 1hr and 7 minutes to complete. At mile 22 I realized I wasn't going to break 4 hrs. tears began to well up in my eyes. I wanted to finish I wanted to be done. I hurt and I wanted it to be over. Even if I could finish the last 4 at my normal 8K pace. I would not break 4 hrs. This mile began the real pain of the race. My quads hurt like someone stabbed them with short pointy knives. My feet ached with every step. They felt sore and over used. Walking hurt just as much as running, but running was more tiring. My run/walks increased greatly in these last 4 miles. The crowd was trying it's best to be motivational. Seeing a walking runner must be disheartening. They would use my name, as it was printed on my bib to encourage me. It did little good. I wanted to be a hero. I wanted to impress the crowd, but the truth was I was hurting, I was tired, I was human.
Miles 23-25 really meshed together. They felt equally long and equally painful. At mile 25 there was a DJ announcing just one more mile. That mile wrapped around the inside of Epcot center park and it was the longest mile I have ever run/walked. I wish I could tell you I finished strong, that I dug deep and legged out the last mile, but I didn't. I dug deep just to make it this far. I did manage a final run for the last quarter mile a salty 9 minute mile pace to cross the finish line with my arms up in the air in a cheesy I did it finish. The tears flowed. I was done. I did do it. I hobbled over to get my medal and have my picture taken. Then I hobbled back to the retreat tent to get some food and rest my weary body.
I said that this was it. One marathon and I'm done with marathons, but I fear my running friends are correct. It's a sickness. Not even 8hrs after the race and I'm considering still the 4hr breaker. Wondering if I didn't have 6 weeks of bad training how I would have done. Wondering how I'm going to feel after the next one. Knowing full well I hated every aspect of the marathon. The training and the race itself. The problem is I love running.
And that my friends is a runners life.
may you have the courage to start
the strength to endure
and the resolve to finish
I did it!
-Bob
After a nice hot shower I went through my typical long run dress routine, band-aids, body glide, food pouch and finally my warm-up gear. We left the room at 2:45am to head over to the bus stop where 4 buses were lined up waiting to take us to the marathon event grounds. The air was a brisk 42F degrees, but I was comfortable in my warm-up garb. I was awake and energetic. So far, everything was going better than planned.
We arrived at the grounds around 3:20am-ish. They already had the DJ there talking up the hype and blasting some adrenaline pumping tunes. The race start was scheduled for 5:35am so we had some time to kill. Thankfully we purchased the special "Race Retreat" tent amenities which meant we had a nice warm tent with chairs and leather couches to sit on. Pre race food like bagels, banana's and other fruit. Coffee and Tea were also available. Plus our own private port-o-let area. It was most comfortable. They had TV's set up with a live feed coming from outside on the DJ stage and a countdown clock to keep us informed of the race start. About 45 min before the gun I made my final potty trip and got in line to get a Mylar blanket. It was pretty chilly outside still and I was going to strip out of my warm-up gear and store it in my bag check bag. It's a half mile walk to the start line and I didn't want to waste any energy running there. The blanket was wonderful.
We arrived at the start corrals about 10min before the start. It was colder out there on the road. Steph and I kissed goodbye and wished each other safety, luck and a good race before I headed off to my corral B. It was just over a 1/4 mile walk to my start corral. They had the announcers on stage and big screens set up down the line so you could see what was going on on stage. Of course they brought out Mickey, Minnie, Donald and Goofy. Played the national anthem and started the first wave with fire works and flames. Most spectacular start I have ever seen. They did this same start every 2 minutes for each corral; fire works and all!
The race was on! My corral took off at a decent leisurely pace of about 9 min miles. A little slower than I would have liked; however, a friends last minute advice rang through my head. "Don't get caught up in the hype. Go out easy." Great advice from a great runner. If I had known the course was going to narrow like it did I may have worked my way up a little further the first few miles so I could of packed with a group around my goal pace, but as it was I nestled in comfortably with the folks around me and relaxed while I took it all in. It was a little chilly still and there were some low lying stale areas where the air was colder around 35F-ish by my estimation as my hands were cold. I wasn't running hard enough or long enough to generate enough body heat to keep me warm so those first 5 miles were best described as cold. They clicked off fast and comfortable. 5 miles felt like 1. I was excited. My body felt great even my foot that I was mostly worried about.
It's funny how you tend to over hydrate for a run like this. You worry so much about your fluids and not bonking due to poor preparation that you nearly bonk in the other direction. Guys and a few girls were running off to the trees that lined the course like crazy. Nature got a good watering Sunday morning. Even I eventually contributed to the cause. There were a lot of outhouses, just not always were you needed them.
It was around mile 7 where I noticed the sky was changing color and the air temperature was slightly warmer. We were approaching the Magic Kingdom and 2 key mile markers 10 and 13.1. I really didn't look at my watch much other than to peek and make sure I wasn't running too fast. You know you're in trouble when you start looking at your watch frequently for updates on distance and speed. I did look to see what I was at the 10 and 13.1 distances. My best 10 mile run to date is a 1:19 and my target was to be at 1:30 or a little better. I looked and seen that I was about 1:32 about 4 min off where I really wanted to be. It was actually right at the 9 mile marker I ran into my first sign of trouble. There was a slight downhill then an uphill. I pushed a little on the uphill and that's when my left foot gave me that familiar twinge of pain. This worried me. A mere 20 seconds before this happened I was thinking I'm coming up on the halfway mark soon and I feel good. I'm going to run a negative split for the second half. I focused hard on my gait trying to make sure the foot didn't get any worse. I hit the 10 mile checked my watch and went right back to worrying about my foot. The negative thoughts hit hard. Will I be able to finish? It usually acts up around 7 and by 13 I'm done. Does this mean by 15 I'll have to quit? I didn't even get to enjoy the fact I had just run through Cinderella's castle. My next concern was getting to mile 13.
Thankfully they had 13.1 time strip across the road. I crossed it at exactly 2:00:30. This bummed me out and began the negative race for me. If I could maintain what I've been doing so far I would have a 4 hr finish at time I was trying to beat. The magical 4 hr mark. The one thing I know about my long races, is that I always, always fade toward the end and given that my last 6 weeks of training was non-existent I knew my hopes of beating that time were about gone. Especially with my foot acting up. Thankfully, my foot never did get any worse. It was a mild pain, but the pain the rest of my legs and feet were feeling were much worse by the end.
Maybe it was the negative thoughts, or perhaps just the length of the run itself. I was starting to feel the run. I was getting tired. All of mile 14 I started to revamp my race strategy. I started to analyze how my body was doing. What I felt and tried to predict how I was going to feel in the next hour, next 2 hours. I knew that by mile 15 I would have to begin run-walking segments if I was going to finish the race and I was going to FINISH the race. As I hit mile 15 I began to walk and took the opportunity to pull out my fuel, peanut butter cookies, and enjoy some delicious sweets. Out of all the fuel sources I tried these worked the best and I liked the taste too. As soon as I polished off the second cookie I started back running again. I didn't use any specific time or method I just went by what my pride could handle. Usually I would run to a mile marker then I would walk for a bit then start running to the next one. This worked great until mile 22.
At mile 17 they were handing out banana's and I decided, even though I hate banana's, that I was going to eat one figuring it would make me feel better. I choked down about half of it before tossing the rest in grass for some woodland creature to finish. I then heard a runner behind me claim that was a delicious banana's and I turned around and acknowledged that I don't like banana's and that it was indeed a good banana. No lie and it did make me feel better for about 5 min. Mile 18 is another key mile. It's one you run in training working up to the famed 20. It's also the mile which you realize you're in single digit miles now, only 8 more to go and 20 is just up ahead. Mile 18 is also the proverbial wall for many runners. It comes for me right around 2 hrs and 45min. A time at which I would like to be done running. It's at this point I realize that my quads are starting to hurt and my right foot has no joined my left foot in some kind of sympathy pain. Mile marker 19 was at the top of an overpass hill, which I walked up, if I'm going to walk may as well make it a good place to do it. Then I set my sights on 20.
At mile 20 I knew I was going to finish and that finish couldn't be too long off. 10K left I told myself. 6.2 miles easy peasy. At my worst that can't be any more than an hour. Turns out it took an hour 7 minutes. Ironically my first ever 10K took me exactly 1hr and 7 minutes to complete. At mile 22 I realized I wasn't going to break 4 hrs. tears began to well up in my eyes. I wanted to finish I wanted to be done. I hurt and I wanted it to be over. Even if I could finish the last 4 at my normal 8K pace. I would not break 4 hrs. This mile began the real pain of the race. My quads hurt like someone stabbed them with short pointy knives. My feet ached with every step. They felt sore and over used. Walking hurt just as much as running, but running was more tiring. My run/walks increased greatly in these last 4 miles. The crowd was trying it's best to be motivational. Seeing a walking runner must be disheartening. They would use my name, as it was printed on my bib to encourage me. It did little good. I wanted to be a hero. I wanted to impress the crowd, but the truth was I was hurting, I was tired, I was human.
Miles 23-25 really meshed together. They felt equally long and equally painful. At mile 25 there was a DJ announcing just one more mile. That mile wrapped around the inside of Epcot center park and it was the longest mile I have ever run/walked. I wish I could tell you I finished strong, that I dug deep and legged out the last mile, but I didn't. I dug deep just to make it this far. I did manage a final run for the last quarter mile a salty 9 minute mile pace to cross the finish line with my arms up in the air in a cheesy I did it finish. The tears flowed. I was done. I did do it. I hobbled over to get my medal and have my picture taken. Then I hobbled back to the retreat tent to get some food and rest my weary body.
I said that this was it. One marathon and I'm done with marathons, but I fear my running friends are correct. It's a sickness. Not even 8hrs after the race and I'm considering still the 4hr breaker. Wondering if I didn't have 6 weeks of bad training how I would have done. Wondering how I'm going to feel after the next one. Knowing full well I hated every aspect of the marathon. The training and the race itself. The problem is I love running.
And that my friends is a runners life.
may you have the courage to start
the strength to endure
and the resolve to finish
I did it!
-Bob
Monday, January 3, 2011
The pre Marathon experience
Oh what a journey. I sit here 6 days away from my first Marathon. It's all I've been thinking about the past 2 weeks. I've logged 335 miles (50 hrs) since I started training in September. Ran 16, 18 and 20 mile runs.
Everything was going great until Thanksgiving 6 weeks ago. That's when the load came untied.
(Week 1 net miles: 0/40)I ran zero miles that week ZERO. I didn't get it done. I was on vacation and made excuses.
(Week 2 net miles: 17.3/38) I was going to make it up the following week, which started out well, but ended abruptly with the seasons first snow storm. I should have ran in the snow. I should have gotten it done. I didn't. I hoped the snow would go away.
(Week 3 net miles: 13.5/45)I hoped all week. It didn't. I was lazy. I refused the treadmill. As Saturday approached I knew I had to get my long run in. It had to get done. I braved the snow and ice. I struggled on the run and ended up straining my left foot.
(Week 4 net miles: 13.2/48) It took the entire week for my foot to heal enough to run again. So now it's Saturday again. Feeling the pressure of only a single run the previous week I pushed through the snow and ice again completing only 13 of a 20 mile planned run.
(Week 5 net miles: 0/25)Another week for my foot to heal and it's Saturday and Christmas... Learning from the last few weeks mistakes I take the day off.
(Week 6 net miles: 3/25) Knowing the marathon is quickly approaching I cautiously go out for a run extremely thankful for the back to back warm days that melted all of the snow and ice. I ran on hard surface and it felt good.
So here I am Monday of the final week. Sunday, Jan. 9th, is the day. I did a 6.5 mile run at my previous marathon pace and was lucky to finish it. My aerobic fitness is shot. The good news is my endurance isn't. My legs have never felt stronger. Am I ready? I don't know. Will I meet my goal time? I'm not even going to try, finish is the goal. Will my foot hold up? I don't know. It's scary and depressing all at the same time.
Here are my key learning moments from a first time Marathon trainer. My previous experience is 2 half marathons and a couple 10 mile races. Prior to marathon training I was running 20 - 26 miles a week. I upped it to 30 - 35 for Marathon training.
#1. Marathon training takes serious commitment. Seriously. Don't miss your runs. Don't try and work around them. Don't take vacations during. Let your loved ones know you are going to be fairly absent and why. Limit races to key training dates and make sure the races are longer distance ones like 10K - 25K
#2. When you can't run your scheduled miles run whatever you can. Even if it's a lot shorter. some running is better than no running.
#3. A winter marathon is a bad idea if you live in the upper states. For obvious reasons.
#4. Cross training could have saved me. I have access to a pool, a track, a treadmill, a stationary bike and an elliptical. I just failed.
#5. Take a decent break before you begin marathon training. I overloaded. I went into training tired and overrun. This lead to lack of motivation see #4 and fatigue.
I'm very certain I could have run the 3:45 I was targeting if I would of had a better training series. I was feeling very confident in the middle of the training. Infact so confident I was going to up the goal to 3:30. Even though I say my goal is to finish I desperately want to finish in under 4 hours. I can't shake it. I can be told - just finish. I will be lucky if I can - just finish, but if I break 4 hours I won't have to run one again. I only want to do this once. I know better than to say never, but it will be a whole lot easier if I can hit that one goal. Heaven help me if I don't finish at all...
Everything was going great until Thanksgiving 6 weeks ago. That's when the load came untied.
(Week 1 net miles: 0/40)I ran zero miles that week ZERO. I didn't get it done. I was on vacation and made excuses.
(Week 2 net miles: 17.3/38) I was going to make it up the following week, which started out well, but ended abruptly with the seasons first snow storm. I should have ran in the snow. I should have gotten it done. I didn't. I hoped the snow would go away.
(Week 3 net miles: 13.5/45)I hoped all week. It didn't. I was lazy. I refused the treadmill. As Saturday approached I knew I had to get my long run in. It had to get done. I braved the snow and ice. I struggled on the run and ended up straining my left foot.
(Week 4 net miles: 13.2/48) It took the entire week for my foot to heal enough to run again. So now it's Saturday again. Feeling the pressure of only a single run the previous week I pushed through the snow and ice again completing only 13 of a 20 mile planned run.
(Week 5 net miles: 0/25)Another week for my foot to heal and it's Saturday and Christmas... Learning from the last few weeks mistakes I take the day off.
(Week 6 net miles: 3/25) Knowing the marathon is quickly approaching I cautiously go out for a run extremely thankful for the back to back warm days that melted all of the snow and ice. I ran on hard surface and it felt good.
So here I am Monday of the final week. Sunday, Jan. 9th, is the day. I did a 6.5 mile run at my previous marathon pace and was lucky to finish it. My aerobic fitness is shot. The good news is my endurance isn't. My legs have never felt stronger. Am I ready? I don't know. Will I meet my goal time? I'm not even going to try, finish is the goal. Will my foot hold up? I don't know. It's scary and depressing all at the same time.
Here are my key learning moments from a first time Marathon trainer. My previous experience is 2 half marathons and a couple 10 mile races. Prior to marathon training I was running 20 - 26 miles a week. I upped it to 30 - 35 for Marathon training.
#1. Marathon training takes serious commitment. Seriously. Don't miss your runs. Don't try and work around them. Don't take vacations during. Let your loved ones know you are going to be fairly absent and why. Limit races to key training dates and make sure the races are longer distance ones like 10K - 25K
#2. When you can't run your scheduled miles run whatever you can. Even if it's a lot shorter. some running is better than no running.
#3. A winter marathon is a bad idea if you live in the upper states. For obvious reasons.
#4. Cross training could have saved me. I have access to a pool, a track, a treadmill, a stationary bike and an elliptical. I just failed.
#5. Take a decent break before you begin marathon training. I overloaded. I went into training tired and overrun. This lead to lack of motivation see #4 and fatigue.
I'm very certain I could have run the 3:45 I was targeting if I would of had a better training series. I was feeling very confident in the middle of the training. Infact so confident I was going to up the goal to 3:30. Even though I say my goal is to finish I desperately want to finish in under 4 hours. I can't shake it. I can be told - just finish. I will be lucky if I can - just finish, but if I break 4 hours I won't have to run one again. I only want to do this once. I know better than to say never, but it will be a whole lot easier if I can hit that one goal. Heaven help me if I don't finish at all...
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