MON: sluggish... very relaxed flat and slow paced 4 miler
TUE: 8 miler
On the road loop around Crafton. Then exam time in the evening.
WED: 4 mile
recovery run from lack of sleep
THU: rested
FRI: 16 mile
Raccoon loop on the trail - 8 mile x 2. Very nice breathing crisp forest air again after stuck studying all week.
SAT: 10 am shift
SUN: shift
Total: 32 miles
This week was a good follow up to last, despite feeling heavy footed in the start. Some good study time was in desperate need...as was the stress reducing trail run on Friday. No philosophical training qoutes to hand out.
My goal is to "fix" the right hip flexor.
Wednesday, June 29, 2011
Friday, June 24, 2011
damn good week for me Jun 13 - 19
In my world, combating the schedules of life made this week grateful.
MON: 7 mi
easy on the Panhandle out and back
TUE: 12 mi
am - 6 mi loop
pm - 6 mi loop
WED: 9 mi
Settler's Cabin trail
THU: 4 mi
easy out and back on the trail
FRI: 16 mi
Raccoon Creek trail - 2 loops around heritage and forest trails, connecting with the lake trail
SAT: work
SUN: work
TOTAL - 48 miles
strong and efficient miles
MON: 7 mi
easy on the Panhandle out and back
TUE: 12 mi
am - 6 mi loop
pm - 6 mi loop
WED: 9 mi
Settler's Cabin trail
THU: 4 mi
easy out and back on the trail
FRI: 16 mi
Raccoon Creek trail - 2 loops around heritage and forest trails, connecting with the lake trail
SAT: work
SUN: work
TOTAL - 48 miles
strong and efficient miles
Sunday, May 29, 2011
Broke it
Broke 1:30 again in the half, with a 1:29:22 in the Pittsburgh Half Marathon a few weekends ago. Nice to run at that level again. However, I never hit the wall and actually think my training has propelled me to a level where I should have pushed myself a bit more from mile 11 on. Next time.
Friday, January 7, 2011
Finally
After numerous races over the years, I will be training for my first 50 miler in 2011. This comes with the notion during the last 50K trail race I completed where I wanted to keep going. Training will only tell.
Wednesday, October 6, 2010
During one of my runs last week I began to think, and for some reason thinking while running is crystal clear for me. The mind seems to take a mini vacation from the random and stressful thoughts which plague me during everyday activities and most often all at once. Time and again I wonder if there is a recording device out there I could wear while running so as to “write” papers for school, or philosophy for that matter. At times my thoughts become so clear that brilliancy is just around the corner and I know this because eventually these even start confusing me. This thinking led to a specific concept or idea I wanted to write about.
Running a marathon is grueling. There is no other way to put it, yet during training runs it is all I can think about. This usually comes in the sense of running another in hopes of bettering my time. Although times are important, training to run a strong race is what feels the best and provides the true reward in the end. Nothing compares to crossing a finish line with strong legs, heart, and mind. In fact, the best times I have had in racing occurred while either not wearing a watch or barely glancing at it during the run. This idea evolved from training with my heart and not necessarily a clock.
Most people view 26.2 miles as something they could never accomplish on foot. For some, driving the distance is a task which would rather be ignored. Even as a runner, I would have to agree the distance can look daunting. However, when a runner focuses on a race, it is not the total distance which is sought after, but rather the increments it will take to total up that mileage. Each runner is different and these increments are customized according to previous racing strategies and training efforts that place a mental mark on specific mileage. Intense, I know. Exciting to a non runner? Not so much.
As I toe the line per say, anxiously waiting the starting horn, (no more guns these days) I begin to feel nervous and strong simultaneously. The strength comes from months of preparation and a few weeks of tapering just prior to race day. At times I have done nothing but eat, run, and sleep during peak training months. Wait a minute though, I am a family man so often sleep is a bit trying in order to fit it all in. Being nervous is normal and is what I keep telling myself, although the nervousness can creep into self doubt when thinking once again of the distance. But when the horn sounds and I take off, strategy arises and becomes an autopilot guiding me through the first few miles.
Mile 7 is where the calmness sets in and a feeling of trust encompasses my thoughts regarding the preparation I completed for the marathon. There were many days running and many opportunities put on hold for long solo runs in order to build endurance. A quick glance at the watch will give some sound guidance into pace versus exertion. But it must be quick, and no math is allowed for calculating the current pace for the rest of the run because it will just lead to anxiety. I focus on my form and strength for now.
The half way point can be both exhilarating and worrisome at the same time. This marks how the race is going. I have run many half marathon races and the 13.1 mile distance has a specific mental time versus strength mark attached to it. If the timer shows close to my personal record of the half, I fret knowing I still have a lot of road ahead. Yet if the time is too slow, my pace quickens and the possibility of bonking before the finish is in reason. The clock tells me where I should be at this point of the race in order to meet expectations of a dignified finish. But do I focus on the clock or feel for my heart and motivation. This back and forth battle eventually settles when I revert my thinking back to the training mentality of endurance. I am now focused on the next increment.
Upon reaching mile 18 the leg muscles are a little worked and the notion of quitting edges into mind. I am not sure of the exact calculations but this seems to be three quarters of the way complete and although I am tired, it is a small victory. Passing this mark will put me into the realm of distance seldom run. Even training runs rarely surpass 18 miles. This surge of positive energy will carry me through the next few miles and combined with the cheering of neighbors crowding their streets can be overwhelmingly emotional. It can even make the simplest of men feel like the finest of athletes.
And then it happens. Mile 22, or thereabouts, has been known collectively among marathoners as “the wall”. The muscles are used, the motivation is lackadaisical, and the energy level lies somewhere between an empty tank and the gas light coming on with no filling station in sight. It is a tough spot. As I look to my watch for some guidance I realize that stopping right now would be just fine and time seems irrelevant. The only thing that will get me through this lies deep within and comes from training and preparation for this moment in particular.
Jesus wept. That is what comes to mind. I am not sure why, but can only attribute this extreme random thought to a friend telling me this remains the shortest verse in the bible. Bizarre, yet inspiring all together as I think of the gifts I have been given and no way am I going to get this far to throw it away. The training was too hard and the sacrifice of commitment is not worth giving up on. There will be no need for weeping here. I will prevail and characterize God’s talents bestowed upon me.
Once the 26 mile mark comes into view and is passed, a smile crosses my face as I know the hardships put forth in order to reach this point. No one has ever said how hard, yet how fast one can run the final 0.2 distance of the marathon. It is rewarding to cross the line feeling strong all the while knowing the endurance and patience it took. However, where can I find a discreet place to throw up? I guess it will just have to wait until later. Right now this feels pretty good, and the clock says it should.
Running a marathon is grueling. There is no other way to put it, yet during training runs it is all I can think about. This usually comes in the sense of running another in hopes of bettering my time. Although times are important, training to run a strong race is what feels the best and provides the true reward in the end. Nothing compares to crossing a finish line with strong legs, heart, and mind. In fact, the best times I have had in racing occurred while either not wearing a watch or barely glancing at it during the run. This idea evolved from training with my heart and not necessarily a clock.
Most people view 26.2 miles as something they could never accomplish on foot. For some, driving the distance is a task which would rather be ignored. Even as a runner, I would have to agree the distance can look daunting. However, when a runner focuses on a race, it is not the total distance which is sought after, but rather the increments it will take to total up that mileage. Each runner is different and these increments are customized according to previous racing strategies and training efforts that place a mental mark on specific mileage. Intense, I know. Exciting to a non runner? Not so much.
As I toe the line per say, anxiously waiting the starting horn, (no more guns these days) I begin to feel nervous and strong simultaneously. The strength comes from months of preparation and a few weeks of tapering just prior to race day. At times I have done nothing but eat, run, and sleep during peak training months. Wait a minute though, I am a family man so often sleep is a bit trying in order to fit it all in. Being nervous is normal and is what I keep telling myself, although the nervousness can creep into self doubt when thinking once again of the distance. But when the horn sounds and I take off, strategy arises and becomes an autopilot guiding me through the first few miles.
Mile 7 is where the calmness sets in and a feeling of trust encompasses my thoughts regarding the preparation I completed for the marathon. There were many days running and many opportunities put on hold for long solo runs in order to build endurance. A quick glance at the watch will give some sound guidance into pace versus exertion. But it must be quick, and no math is allowed for calculating the current pace for the rest of the run because it will just lead to anxiety. I focus on my form and strength for now.
The half way point can be both exhilarating and worrisome at the same time. This marks how the race is going. I have run many half marathon races and the 13.1 mile distance has a specific mental time versus strength mark attached to it. If the timer shows close to my personal record of the half, I fret knowing I still have a lot of road ahead. Yet if the time is too slow, my pace quickens and the possibility of bonking before the finish is in reason. The clock tells me where I should be at this point of the race in order to meet expectations of a dignified finish. But do I focus on the clock or feel for my heart and motivation. This back and forth battle eventually settles when I revert my thinking back to the training mentality of endurance. I am now focused on the next increment.
Upon reaching mile 18 the leg muscles are a little worked and the notion of quitting edges into mind. I am not sure of the exact calculations but this seems to be three quarters of the way complete and although I am tired, it is a small victory. Passing this mark will put me into the realm of distance seldom run. Even training runs rarely surpass 18 miles. This surge of positive energy will carry me through the next few miles and combined with the cheering of neighbors crowding their streets can be overwhelmingly emotional. It can even make the simplest of men feel like the finest of athletes.
And then it happens. Mile 22, or thereabouts, has been known collectively among marathoners as “the wall”. The muscles are used, the motivation is lackadaisical, and the energy level lies somewhere between an empty tank and the gas light coming on with no filling station in sight. It is a tough spot. As I look to my watch for some guidance I realize that stopping right now would be just fine and time seems irrelevant. The only thing that will get me through this lies deep within and comes from training and preparation for this moment in particular.
Jesus wept. That is what comes to mind. I am not sure why, but can only attribute this extreme random thought to a friend telling me this remains the shortest verse in the bible. Bizarre, yet inspiring all together as I think of the gifts I have been given and no way am I going to get this far to throw it away. The training was too hard and the sacrifice of commitment is not worth giving up on. There will be no need for weeping here. I will prevail and characterize God’s talents bestowed upon me.
Once the 26 mile mark comes into view and is passed, a smile crosses my face as I know the hardships put forth in order to reach this point. No one has ever said how hard, yet how fast one can run the final 0.2 distance of the marathon. It is rewarding to cross the line feeling strong all the while knowing the endurance and patience it took. However, where can I find a discreet place to throw up? I guess it will just have to wait until later. Right now this feels pretty good, and the clock says it should.
Tuesday, August 31, 2010
Run Log August 23rd
Week of August 23, 2010
MON: 6 mi
Very easy out and back on panhandle to assess the back situation. 51:14
TUE: 4 mi
The back is getting a little better but not as quick as would be appreciated. We went to Kennywood with the girls today and left just before 1pm. Seriously one of the best days ever as a family. Scarlett stayed behind with Patricia and then Janet. My back felt a little better by the end of the day from walking.
WED: rest
No miles today and awoke with a stiff back but less pain and muscle spasm. I still appear crooked to the left and feel as though my back is bent forward. With little to no options left I decided to seek Chiropractor help. I remembered a guy that came into the ER almost a year ago who I took care of that was a Chiropractor down the street from here. After just showing up without his name and describing to the receptionist what he looked like, I left with an assessment, adjustment, and some pain relief. It felt more like the pain relief which accompanies stretching, that good flexible feel. I want to become whole again. Although I cannot say that my beliefs lie wholeheartedly with the Chiropractor field, there is something to say for someone who knows the muscles of the back and can stretch them appropriately.
THU: 8 mi
A very nice, easy paced run on the MT from mile 0 to 4. At the turn around I ran 2 miles back at a 6:45ish pace to see if my back would sustain. Much to my surprise, it felt good with no spasms or pain.
FRI: rest
A return trip to Dr. Orbach and my back feels flexible and just about solid again. I thought of running in the evening but really did not want to push it as IKEA remains the focus in 2 weeks.
SAT: work
SUN: work
Total = 18 miles
A bad week in mileage, especially before the half marathon in 2 weeks but the slight back injury left me with little to work with.
MON: 6 mi
Very easy out and back on panhandle to assess the back situation. 51:14
TUE: 4 mi
The back is getting a little better but not as quick as would be appreciated. We went to Kennywood with the girls today and left just before 1pm. Seriously one of the best days ever as a family. Scarlett stayed behind with Patricia and then Janet. My back felt a little better by the end of the day from walking.
WED: rest
No miles today and awoke with a stiff back but less pain and muscle spasm. I still appear crooked to the left and feel as though my back is bent forward. With little to no options left I decided to seek Chiropractor help. I remembered a guy that came into the ER almost a year ago who I took care of that was a Chiropractor down the street from here. After just showing up without his name and describing to the receptionist what he looked like, I left with an assessment, adjustment, and some pain relief. It felt more like the pain relief which accompanies stretching, that good flexible feel. I want to become whole again. Although I cannot say that my beliefs lie wholeheartedly with the Chiropractor field, there is something to say for someone who knows the muscles of the back and can stretch them appropriately.
THU: 8 mi
A very nice, easy paced run on the MT from mile 0 to 4. At the turn around I ran 2 miles back at a 6:45ish pace to see if my back would sustain. Much to my surprise, it felt good with no spasms or pain.
FRI: rest
A return trip to Dr. Orbach and my back feels flexible and just about solid again. I thought of running in the evening but really did not want to push it as IKEA remains the focus in 2 weeks.
SAT: work
SUN: work
Total = 18 miles
A bad week in mileage, especially before the half marathon in 2 weeks but the slight back injury left me with little to work with.
Monday, August 23, 2010
a contemplation
Sometimes things do not always seem the same when viewed from different angles. I took care of a gentleman Sunday afternoon who arrived with the desire to quit drinking and was “sick and tired of being sick and tired”. He did not appear to be an uneducated man nor did he seem naïve about alcohol and the effects of abuse. The contrary revealed a respectable man with a strong desire, yet unknowing determination to put forth efforts of obtaining sobriety through a plan. The obstacle was not having a plan. He stated attending AA in the past and although he indeed had a sponsor, the program did not work because of his failed desire to make it work. This time was different.
The man did not seem to have “lost it all” nor did he appear to be insane. He just showed concern that his life needed a turn around and the arrival of age 50 was proving wrong his previous theory of being unique. There was not a quality in him he stated that was any different from others who have sworn to stop drinking yet could not. The similarities of alcoholics remain consistent in that respect I guess. He concurred.
As I continued to watch his mannerisms and lack of contact during our conversation, it occurred to me this problem can hit anyone and alcohol may not be the source for everyone. Suddenly, I was looking 18 years ahead and envisioned a broke down me sitting there contemplating life and wondering where did it go. What happened to my health? Where did my race times go? How did I let my prime pass me by? How come I did not see all the warning signs? I too am unique right? Maybe alcohol has not affected my life to the extent of his, but something can be said for a sneak peak of a road anxiously traveled. This was a turn not to be made. Although alcohol may not be the source problem for myself, the worries that impede on the enjoyment of everyday life are. The worry of retirement, raising respectable children, and choosing the right career choices top the list. This seems a slippery slope in need of caution. Never before did these seem to matter. Upon reaching the age of 50, I would like to resemble a unique quality unlike this gentleman; being content and confident. For that, I thank this man. And for that, I choose to run.
P.S. I pulled my low back cross training last week and running has been minimal for the last 7 days thus the philosophical post!
The man did not seem to have “lost it all” nor did he appear to be insane. He just showed concern that his life needed a turn around and the arrival of age 50 was proving wrong his previous theory of being unique. There was not a quality in him he stated that was any different from others who have sworn to stop drinking yet could not. The similarities of alcoholics remain consistent in that respect I guess. He concurred.
As I continued to watch his mannerisms and lack of contact during our conversation, it occurred to me this problem can hit anyone and alcohol may not be the source for everyone. Suddenly, I was looking 18 years ahead and envisioned a broke down me sitting there contemplating life and wondering where did it go. What happened to my health? Where did my race times go? How did I let my prime pass me by? How come I did not see all the warning signs? I too am unique right? Maybe alcohol has not affected my life to the extent of his, but something can be said for a sneak peak of a road anxiously traveled. This was a turn not to be made. Although alcohol may not be the source problem for myself, the worries that impede on the enjoyment of everyday life are. The worry of retirement, raising respectable children, and choosing the right career choices top the list. This seems a slippery slope in need of caution. Never before did these seem to matter. Upon reaching the age of 50, I would like to resemble a unique quality unlike this gentleman; being content and confident. For that, I thank this man. And for that, I choose to run.
P.S. I pulled my low back cross training last week and running has been minimal for the last 7 days thus the philosophical post!
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