Last run before surgery

I decided to do about 7 miles this morning with Jeff L. I figured I might as well end the year with a bang. I felt ok but was pretty tired after about 6. It must have been those Norwegian Woods last night. In any event, the pace wasn't as relaxed as it should have been. Here goes nothing.

Norfolk Pub 10 Miler

The Norfolk 10 miler is a great race: beautiful course, good distance, challenging, only $10, and it includes a free beer. Can you beat that? It was a cold day and the roads were ice/snow covered but I enjoyed it. Great long tempo run and good hill workout all in one. It was good to see Jeremy L and Jeff L there. Where was Geoff K? If he wasn't about to have a baby I'd be more inclined to give him a hard time...

Jeff L said he is running the Virginia Beach marathon in March and I'm thinking about joining him. Sounds like a good race. I overheard someone in the pub saying they are trying to run a marathon in all 50 states. I like that idea. And after that, maybe every continent, or at least 6 of 7. Antarctica would suck.

Final doc.'s appt. before surgery

Final pre-surgery appointment with doc this morning to sign consent, go over surgery and its risks and answer my questions. The surgery is on January 2 at 1:30 in Guilford. He's going to repair my spring ligament and scope my ankle. He's also going to insert a temporary "screw" (can't remember the medical name for this) through the lateral side of my foot to support my arch. If it doesn't bother me when running, it can stay in. If it does, it can come out. Splint then cast for 3 months. Rehab for 6 weeks--most of which I can do at home. Will be weak but won't take much to regain strength. Will try to have me doing exercises before cast comes off.

Doc took pics and video of my feet so he can "think about them."

Doc most concerned about wound not healing/infection. Also concered about artery and nerve has to maneuver around when scoping ankle. He's performed four of these surgeries and all have been successful.

Inspirational Image Of The Week

Tough decision

Pre-op visit with Dr. Reach this afternoon. Went over two procedures to repair split tear in spring ligament. The tear is to the center of the ligament. If the tear is small, the edges can be cleaned up and sown together. If the tear is large, he'd have to use a piece of a tendon from a cadaver...collagen? I'm not clear on this. There is a 15-20% chance that these procedures would not heal and then he'd have to go back in and fuse two bones. He offered that I could try an orthosis and physical therapy, but these things only treat the symptoms, they do not fix what's broken. The tear will not heal on its own.

Until recently, it was agreed that spring ligaments have no function, but when Dr. Reach was at Duke, they discovered that when the PTT, the tendon that primarily holds up the arch, gets tired, the spring ligament is stressed and can tear. My PTT is intact, and this is why I am able to stand on my toes and walk and run a bit pain free.

Norfolk Pub 10 Miler

So who all is definitely doing the Norfolk Pub 10 Miler next weekend? I've never done it but I'm up for it if I will have some company.

Update

Duke and Mayo Clinic docs say I have rather large tear in spring ligament. Dr. Reach says spring ligament tears do not heal on own. He thinks I should opt to have surgically repaired. I agree. Pre-operative visit soon.

3 Days/week

Sunday I did my first long long run since the marathon and I'm thinking I need to start making it a habit. My plan is to run 3 days/wk as I was training for the marathon, as it is convenient, effective, and keeps me from getting hurt. However, instead of Tuesday being an easy run I am going to try to do always do speed work, hills, tempo, or intervals, on the weekday runs. I think I will have plenty of time to recover and this way I will make the most out of my workouts. Not sure the easy run is needed if I'm only running 3 days/wk.

I hope this will keep my in good distance running shape but also improve my speed in shorter races.

Ryan Hall on his experience in Central Park

"Now, when I watch the final mile of the race part of me gets embarrassed at my enthusiasm as it is very uncharacteristic of my nature, but part of me remembers what I was feeling when I was out there. After years of struggle I was realizing my dream. It was overcoming all the hard times that made that moment so sweet and sharing it with my friends, family; and teammates made it even sweeter. I will never forget running through Central Park that fall morning, running through my sanctuary."

Dr. Reach Follow-Up

Saw Dr. Reach this morning. Radiologist's interpretation of MRI: normal. Reach sees spring ligament tear, however. Does not see osteochondral lesion but thinks may have had one in past. Also sees scar tissue around ankle joint. Sending MRI to Duke and Mayo Clinic for confirmation on tear. Tear won't heal on own. Surgery required. In meantime, strengthen PTT and engage in low-impact sports. Fit for custom orthotics. Blow me.

The Man

Worth a read

Review of Nike Free Technology

An answer

I saw Dr. John Reach of Yale Orthopaedics and Rehabilitation yesterday. He is doctor number five. He gained my trust in mere minutes. He spent the better part of an hour with me. He did a thorough examination of my foot and looked at the wear pattern on my marathon shoes. He couldn't figure out what was wrong with my foot by simply examining it, but he said that the wear pattern on my shoes is normal and that, since they are stability shoes, they might be overstabilizing my foot. He then went to an ultrasound tool. He found some thickening of my posterior tibialis tendon and some fluid in my ankle joint. He thinks that I have an osteochondral lesion and/or a spring ligament rupture/tear, both of which, he assured me, can be treated. For my sake, he'd much rather have it be the osteochondral lesion, which likely resulted from a sprained or twisted ankle (something done when drunk, probably, and of course, I have no recollection of this). If it's a spring ligament rupture/tear, then running marathons and long distances will be more of a challenge. If the MRI shows neither one of these possible diagnoses, then we can blame running shoes.

My goal is to write here about my next run.

very, very, very interesting article

ShoeGuy: Rebel Without and Arch
When a foot's foundation keeps breaking the rules

By J. D. Denton

A friend of Ryan Shay, Lauren Fleshman, writes beautifully about his life

A Tribute to Ryan Shay

"Strides: Running Through History With an Unlikely Athlete"

Runner's World recently interviewed Ben Cheever, author of the newly published "Strides." He was asked, "What do you say to people who think running is boring?" His answer: "They haven't run far enough. If they've tried and quit, it's probably because they are running too fast."

"In long run, 'Just Do It' solid advice for all of us"

This ARTICLE is absolutely brilliant.

Men's Olympic Time Trials -- Central Park

I had the great pleasure of watching, in person, the men's Olympic time trials in Central Park this morning. I was among very few spectators at 7:45/am, but once the men approached the 5K mark (22 mile mark, and where I stood in the cold and wind for the better part of two hours) for the second time, the crowd grew. The lead pack for the first lap was thick and by the second lap, there were only 5 guys. Ryan Hall ran alone for the third and fourth (final) laps. Watching him run is truly magical. If you get a chance, watch at least the last 5 minutes of the race. By the fourth lap, he had more than a two minute lead on the second place runner, Dathan Ritzenhein, and Dan Browne and Brian Sell, the third and fourth place runners, respectively. I did not expect to see Sell trailing Browne for the fourth lap, as he was way off the lead pace for the third lap. I couldn't help but cheer him on. After watching the fourth lap from the 22 mile mark, I ran across Central Park, with hundreds of other people, to watch the same runners cross the 24 mile mark. By then, Sell had moved into third. Hall and Ritz had first and second sealed. I couldn't make it to the finish for these guys but ended up hanging out there for the guys finishing slower than 2:17. I got to see Meb up close and got some good pictures. At one point, he fell to his knees and was later on the ground sobing. At first I thought that this was because he didn't make the team, but after I found out that his training partner, Ryan Shay, had died during the race, I knew what had caused his emotion. And so we have our Olympians. Congrats to Ryan Hall, Dathan Ritzenhein and Brian Sell. This was a lot of fun.

On another note, I did a lot of walking and running yesterday and today. Somehow I'm able to do this pain free in my casual shoes but can't seem to make it to the end of my street (literally) without pain in my running shoes. ???

Also, today is a day of mourning, as we lost Ryan Shay at the 5 mile mark of this morning's race.

"Interesting case" says Dr. Jokl

I saw Dr. Peter Jokl of Yale Orthopaedics and Rehabilitation today and learned that I may have been misdiagnosed twice. First with tendinitis and second with a Shepherd's fracture. He thinks that I need a more detailed image than that of the MRI obtained in March, but decided to defer that decision (that is, not if, but which) to a foot and ankle surgeon (who I'll see on 11/13). He thinks I have Osteochondritis dissecans. The good news is that this is not a weight bearing injury (which makes it an interesting case since it's a running injury). The treatment will most likely be excision of the bone fragment(s) arthroscopically. He said I'll be running marathons again in no time. Also interesting was his determination that I don't appear to need custom orthotics.

Tureky Day Races

What races does everyone have on the agenda? Who wants to join me for the Manchester Road Race? I didn't particularly enjoy my first experience running the MRR last year, but it was 33 degrees and raining hard, and Em ditched me. I'm learning to appreciate larger races and having run a couple I know what to expect.

Geoff, were you planning on running the turkey trot?

Excerpts from Timothy Noakes' "Lore of Running" Introduction (arguably the best runner's resource)

Writing about how rowing led him to running:

"Rowing first introduced me to my need for self-inflicted pain--the special nauseating deep-seated pain that accompanies repetitive interval training and racing. At first, I merely followed this need intuitively. Only later would I begin to suspect that it is the continual exposure to, and mastery of, that discomfort that is an essential ingredient to personal growth."

"I have come to accept that, in common with a good number of other runners, I share the emotional and personality traits that William Sheldon (1945) ascribed to those whom he called ectomorphs and whose body builds resemble those of champion distance runners. Do not for a moment, think that I am suggesting that you might mistake my generously endowed frame for that of a champion runner. Not so! Rather, I share some of the personality characteristics that Sheldon attributed to that physical group: a love of privacy, an overwhelming desire for solitude, and an inability to relax or talk in company; an overconcern with physical health; typical patterns of mental behavior that include daydreaming, absentmindedness, procrastination, and an inability to make decisions. According to Sheldon, the ectomorph's eternal quest is to understand the riddles of life."

"'Even if the day ever dawns in which it will not be needed for fighting the old heavy battles against nature, muscular vigor will still always be needed to furnish the background of sanity, serenity, and cheerfulness to life, to give moral elasticity to our disposition, to round off the wiry edge of our fretfulness and make us good humored and easy of approach. William James (1892)'"

"I suggest that to achieve real success in running, as in any worthwhile activity, there must always be the fear of failure: a very real fear that the day will come when we will fail, regardless of how hard we have prepared. It is that very insecurity that keeps our carefully nurtured self-confidence from becoming arrogance. And it is also in our inevitable failures that the seeds of real personal growth are sown and eventually blossom."

"The real competitions are those in which we test ourselves in company with others. Peter Pollock, who achieved immortality in cricket, had to run the Comrades Marathon before he could write: "You have not lived in the world of competitive sport until you have fought a battle that is not against an opponent, but against yourself."

1. Running can teach you who you are and, equally important, who you are not

2. Running can make you newly aware of your body and of your responsibility to look after it

3. Running can give you the confidence to achieve physical and academic targets, yet it can teach you a heightened degree of self-criticism and self-expectation

4. Running can teach you the humility to realize your limitations and to accept them with pride, without envy of those who might have physical or intellectual gifts that you lack

5. Running can teach you about honesty

6. Running can be used for relaxation and creativity

7. Running can teach us about our spiritual component--the need to keep moving forward

Back at it again

So I had my left hip checked out today. It was an odd appointment. I originally made it right after the marathon when I could barely walk. However, as the week went by, I slowly felt better and better. In fact, I ran a pain-free and quick 2.5 miles (6:45 pace) on Saturday. I was secretly kind of hoping I could aggravate it again so I that I could have someone diagnosis this issue that has been reoccurring the last 3 1/2 years. No luck. All I found out was that it was probably an issue of being too tight and having a slight muscle imbalance. I learned some new stretches and I was told to consult Runner's World to learn some good exercises for strengthening my legs (who knew?). It was also recommended that I avoid running for the next 10-14 days (like that's going to happen!) Regardless, it is nice to be back. I can't wait to put the marathon debacle behind me and tear up some new races.

Check out your photos

Did ya'll check out your photos?

Just choose the race and punch in your bib number.

I can't believe what they're getting for a 5x7 photo.

Seeking closure this week

On or about 12/01/05 – started presenting medial/posterior ankle pain after about 10 minutes of easy running

12/22/05 – saw Dr. Andrew Rosen (orthopaedist) for medial/posterior ankle pain; diagnosed with Posterior Tibialis Tendonitis; prescribed eight weeks of physical therapy ($408.17)

01/04/06 – started physical therapy; recommended physical therapy/strengthening exercises; custom orthotics not the answer

02/02/06 - saw Dr. Rosen (follow-up); everything's A-OK; "see ya in Central Park" ($165.24!!!)

02/14/06 – finished physical therapy ($2,925)

05/10/06 – saw Dr. Kenneth Meisler (podiatrist) for symptomatic medial/posterior ankle (will explain symptoms); recommended custom orthotics; physical therapy not the answer ($150)

05/19/06 – saw Dr. Keith Penney (orthopaedist) for same symptomatic medial/posterior ankle; took x-rays—showed some bone spurring on bottom of foot near entrance of posterior tibialis tendon and bone island; prescribed MRI—didn’t follow-up—insurance issue ($150)

03/13/07 – saw Dr. Penney again; prescribed MRI ($92)

03/17/07 – took MRI ($1,300)

03/20/07 – saw Dr. Penney; MRI showed structurally-fine foot, but improperly-healed Shepherd’s fracture—fracture of the posterior process of talus; gave me three options: stretch, physical therapy, or surgery ($92)

10/19/07 – presenting same pain as on or about 12/01/05 after about 10 minutes of easy running

Thought I'd add this quote to the record

"In 2006, there were 410,000 marathon finishers in the United States--an increase of 40 percent from 1995."

Is this number not astonishingly low?

As of today, the US population is about 303 MM.

More post-Marathon Blabbering

Here is a good article about marathon recovery: http://runningtimes.com/rt/articles/?id=4443.
I took my bike to work yesterday and was feeling pretty tired, so I'm going to follow the article's advice closely. This includes no running this week.

I also rank Saturday's marathon as one of the best experiences of my life and also found it to be very emotional. I suppose funny things start happening in your brain after a few hours of running, but it was very moving to have so many friends and family, and thousands of people I didn't know, cheering me on. At around mile 18 as I passed my father for the 2nd time shortly after passing Geoff's family, a guy I had been running with said to me "that's just not fair!". I didn't realize how fortunate I was to have the support of so many friends and family until then. It gave me a whole new perspective on the sport of running, and also on big races. I look forward to doing more races and runs with you all, long and short.

I've never posted to a blog before, so here's to another first of my week. Saturday's half marathon was a big life first, since I've always sort of thought maybe I could do a long-haul race like that, but wasn't quite sure I should in case I was proved wrong. Thank you Em and Dan for convincing me I could and should do it! It was so much fun. Whenever I remember that I did it, I smile a bit. It was so fun running with Em. The first nine miles were great, then I felt like I got a sneak peak at the pains of being an old lady. I don't like sucking down so much GU, but I appreciate it for the energy it let me keep up. I wish the medals that we got were not rectangular, what's wrong with good old round medals? I've never gotten one before, as I've always been a mediocre athlete, so I really like the fact that we all got medals. I like being sore, and I was for two days. I think I injured my left foot, though. Putting weight on it isn't so good. I think I should get new, better running shoes, and probably I shouldn't run so much until it feels better, but that's so hard to do!

Half the distance, twice the fun

I had an amazing time at the race last weekend. Fun, fun. I knew I hadn't put in the miles or the speed to run a great time, but that was okay. I finished in a respectable 1:49:59. Nina and I ran together for almost the entire 13.1 miles. We chatted and giggled and stopped three times to dance to the music. That got us some laughs from the other runners near us.

I was feeling awesome with four miles to go, but by mile 12, my I.T. Band was really getting me down. Now I remember why I prefer to run on trails! Nina pulled ahead and finished about a minute in front of me at 1:48:58.

I'm glad we got so see you guys at the finish. Sorry we couldn't stick around, but I had to get Nina back to her mathaMATTician waiting at home (get it? -- ha ha). I ended up heading out to the Goodwin Conservation Center and helping with a 3-mile hike. Good thing I was there -- there were 45 people!! I think it actually helped with my recovery. I was a bit sore on Sunday, Monday I had a massage and today I'm ready to go again.

How about something a little quicker and a lot shorter this weekend? Anyone?

...


Start:October 20, 2007 - 10:00am
Location:Willimantic
The annual Arts at the Capitol Theatre Scholarship 5K Road Race starts at 10 a.m. at the Capitol Theatre, 896 Main St., Willimantic. USATF-certified course. Walkers and runners welcome. Fee: $20 day of race. Registration from 8 to 9:45 a.m. Information: 465-5636, ext. 2110.

More marathon reflection

I've found myself thinking a lot about my debut marathon performance on Saturday and, after all, I'm pretty proud of it. First of all, it ranks up there with the best experiences of my life. It was very emotional. At some mile after 18, what I was doing finally dawned on me, and I had to choke back some tears. It was great to have family members and friends at the finish.

A few days have passed since the marathon, and the soreness of my muscles still lingers. My left foot, which I broke a few years ago, was very sore after the marathon and is still pretty sore today. This is starting to concern me. I'm debating whether I should resume running tomorrow or wait seven to ten days, as is the typical recommendation.

Having let my first marathon experience sink in, I'd like to continue running marathons, at least one per year. If possible, I'd like to run another one in the spring of 2008. The most important thing is maintaining marathon fitness. This can be done by running 25 to 30 miles per week, including a long run. Volume is simple. It's intensity that I need to experiment with. Tempo runs and speedwork are the challenges and essential to improving time. Had my muscles not cramped at mile 22 (I'm still trying to figure out whether this was due to my initial walk break), I think that I would have ran a 3:35-3:40 marathon. Maybe what's essential is more MRP miles.

Ouch

Wow. I'm hurting today. I feel more weak than I do sore and I am moving around like a very old man. Considering how I felt yesterday I wasn't expecting it to be quite this bad. It is rather comical thought, and I find myself laughing at myself as I try to stand up or walk down the stairs.

When's the next race?

Debut marathon in Hartford (I will be back)

In my debut marathon in Hartford, all was going well until somewhere between mile 21 and 22, as indicated by my 10K, 10M and 20M pace splits, 8:25, 8:20 and 8:12, respectively. I finished in 3:50:21 (8:48 pace). It took me nearly an hour to cover the last five miles and change. Every muscle in my legs cramped. Fatigue.

The marathon is a great event, and I can't wait to run another one. Let's do this soon.

Congratulations to Dan! He ran a phenomenal race, squeaking in under 3:30:00. This guy is a true talent.

Completion of first marathon training cycle

I completed my first marathon training cycle last night at a bit past 10/pm.

I must say that last night's run wasn't the highlight of my training, but it was nice to run controlled and let my thoughts wander for about 18 minutes. Last night's run wasn't about another training stimulus, it was about my sanity. My sanity was saved.

From June 25th to October 11th, I put in some 460 miles. In 16 weeks, I didn't miss a single run. I will run strongly tomorrow.


Good luck to all!

A message to a fellow marathoner

Dan, it looks like you're struggling to gauge your pace. Keep it easy.

How do you like the new shoes?

Four days to go.

Race day weather

WFSB: A chilly start, otherwise partly sunny, breezy and cool. Low: 39. High: 59.

WVIT: Low: 48. High: 52. Rainy.

The Weather Channel: Low: 41. High: 59. Few showers.

National Weather Service: Partly sunny, with a high near 61.

Looks ideal.

I watched the Chicago Marathon this morning. WOW!

Watch the 2007 Chicago Marathon! For the last 10K of the men's race, as if I were running it, my heart raced. Ethiopia's Ivuti and Morocco's Gharib ran shoulder-to-shoulder for the last few miles, but Ivuti (2:11) beat Gharib (2:11:05) by .05 seconds, the closest finish in Chicago Marathon history. Just unbelievable. The women's race was just as exciting. Romania's Pirtea made an early move against last year's champion, Ethiopia's Adere, but lost to her in the final seconds as she sprinted to the finish. What a way to mark the 30th anniversary of the race!

Last long run of first marathon cycle...

I ran my last long run of my first marathon cycle this morning. I felt great after finding my rhythm around the 3 mile mark. GU at 50 minutes took me home strongly. The 13th will be interesting.

Look what running did for this woman!

Woman loses 95 pounds, trains for marathons

Tapering tips?

Less than 2 weeks to go. Any tips on tapering? I did a strenuous hike Saturday and 12 miles today. I hope to do a 50 mile bike ride next Saturday in addition to following my run schedule. I don't want to over do it. Where does x-training fit into the taper? What do you think about running the day before the race?

As Dan and I recently found out, many people are, unfortunately, under a misconception about running and joint health.

Will running harm my knees and hips?

I want to start running, but everyone I know tells me that running is really hard on a woman’s knees and hips, and can cause problems in the future. What can I say to this? And if it's true, how can I avoid knee and hip problems? – Erin

Erin, If I listened to the many people (mostly sedentary) who gave me these doomsday warnings about running, I wouldn’t be celebrating 50 years of running next year. I suggest that you look at the research.

I made an extensive search of running and joint health when I wrote Women's Guide to Running with my wife, Barbara, last year. I could find no study linking running to long-term joint problems. In fact, a number of studies (cited in the book) showed that runners have healthier joints than non-runners after two to four decades of running.

It’s important to insert liberal walk breaks from the beginning of every run. You’ll find a very successful program in the book. I recommend that beginners alternate 10-second segments of running with 50-second walk segments for the first two weeks. Gradually, the amount of running can increase.

When someone says something negative about running, you have an opening to set the record straight. (May I suggest handing them a copy of my book?) You will get a lot of satisfaction when you help people change their lives for the better.

Jeff

Note: Olympian Jeff Galloway has helped thousands of runners achieve their goals through his e-coaching, Galloway Programs across the U.S., retreats, half day running schools, books, and individual consultations. For more information on this topic or Jeff's programs, visit www.JeffGalloway.com or www.jeffgallowayblog.com.

HAVE A QUESTION FOR JEFF? E-MAIL IT TO: GALLOWAY@RODALE.COM

(CREDIT JEFF GALLOWAY'S BLOG)

I now have an appreciation for trail running.

I ran the same 13.8 mile route this morning that I ran two weeks ago. I shaved 23 seconds off my pace (8:38 --> 8:15).

A few notes: In comparing this morning's pavement run to last week's trail run, I felt much stronger on the trails. The pavement fatigues your muscles at a much faster rate. I had one caffeine-free GU at about mile 7. I really needed another one by the time I finished less than an hour later. I'm thinking GU at miles 6, 12, 18, 22 or 23 at the marathon will do it.

Whichever way you cut it, a 3:30 marathon on pavement is going to be a real challenge.

Inspirational Quotes of the Week

I agree with Editor in Chief of Running Times, Jonathan Beverly, that F.X. Toole's boxing quote resonates with anyone who loves running.

"Boxing is the magic of men in combat--the magic of will, and skill, and pain and the risking of everything so you can respect yourself for the rest of your life."

"Ring magic is different from the magic of the theater because the curtain never comes down--because the blood in the ring is real blood, and the broken noses and the broken hearts are real, and sometimes they are broken forever...magic because it's all real, every bit of it, and it's happening now and lasting forever in your mind and heart."

Beverly goes on to say, "Our sport is often mistaken for a feel-good fitness activity. True, we rarely have blood or broken noses, but running is combat, no doubt about it: combat with the distance, with the clock, with ourselves, and with other runners."

Brian Sell on training for the Olympic Trials: "I have to train so that I'm confident. If I don't run 160, 170 [miles a week] in this buildup, but only run 130, my body might be fresher but in my head I won't be as strong. Every time someone pulls up on me in a race, I have to know I worked harder than them to have the confidence to hold them off."

21ish miles

Dan and I did our long runs yesterday of about 21 miles at Mansfield Hollow State Park. I'm thinking it might have been a bit more, maybe 22. We came in under 3 hours. I felt strong to the finish. The GU Energy Gel (which will be provided at the marathon at mile 18 and on demand thereafter) is definitely key. It gave me an added boost for miles 7-14 and then another, which didn't kick in until about mile 16 or 17, when I started feeling the wall, for miles 14 through the finish.

I'm thinking I might try to hang with the 8-minute pack or maybe better on marathon day.

It was a pleasure to meet Em, Diego and Nina. Thanks for all the great post-run food! I hope that we can do this more often.

Dan, thanks for your hospitality and, more important, feeding me, and I apologize for eating you out of house and home, or if I did. I bought a bundle of Borecole last night. Now what?

Until next time...

Last race before the marathon?

Jeff (aka movelip) has convinced me to run the King of the Hill 5K in Danbury on Thursday evening. Actually, it didn't take much. He told me that he pre-registered for it, and I said, "Ok, I'll run it, too."

Lippincott and LaBoa duel in Brookfield. Who got the best of who? Find out by clicking the following link:

RESULTS

Tonight's run was an absolute joy. I ran some hills hard and ran some flat stretches at sub-7:00 pace...the beauty of longer runs. They can be as many workouts in one as you want.

What's everyone doing about running shoes for the marathon?

I've got well over 300 on one pair and just about 300 on the other. They both feel pretty flat.

L.O.V.E.

It was 39 degrees when I started my run just before 7 this morning.

Ahhhhhhh ...

I don't recommend running 13.8 miles in the rain without first applying Body Glide

What a difference the weather makes in running performance. I went out for 13.8 miles this morning and nailed it at an 8:38 pace. Were it not for the slow start, it would have been damn close to an 8:00 pace.

I'm looking forward to the 20 next weekend. Dan, I'd like to come up on Saturday. Is that agreeable? I'll bring a lot of plant protein.

rl

Check out the Brooks-Hansons Original Distance Project blog.

These guys are insane. 120 miles per week on average and peaking at 140. They admit that it's not enjoyable, but that's what it takes to become a world-class athlete, an olympian. Very interesting stuff.

Endorphin is working...

We're exactly one month out from the marathon, from toeing the line at the the 14th Annual United Technologies Greater Hartford Marathon! I am so excited.

I can't believe how far I've come in only three months, or not even 12 full weeks of training. I've gone from a sorry excuse for a runner to a "serious" runner. I've shaved more than 4 minutes off my 5K race time. I've gone from running 15 miles per week at a 10:30 average pace to running 40 miles per week at a 9:10 average pace. I've lost more than 10 pounds and am much leaner and stronger, upper-body and core especially. Thanks to DB, I've cut back on my alcohol consumption--more than just a few drinks per week to virtually zilch (I slip a glass of red wine in there every once and a great while). I'm following a very strict diet and making sure to replenish glycogen stores immediately following all of my runs. Water and mashed sweet potatoes could not be a better refueling combo. I highly recommend it. I'm getting plenty of sleep. I'm keeping stress in check. I'm focused.

My marathon training and marathon training in general fascinates me. I can't believe how quickly the human body can adapt to the stress of pounding pavement 5 days per week and going from running between 3 to 5 miles at most three days per week to around 40 miles per week. Anyone can do this. It took a lot of convincing to get me to believe this, but it's really true. I had thought that it took some kind of special talent. It doesn't. It takes discipline and patience, which we all have somewhere, in some it's deeper than in others, but it's there, nonetheless. Unleash it! The human body is highly adaptive if you treat it the right way.

I'm also happy to report that every single one of the nagging aches and pains, which I thought were chronic, that I had prior to beginning my marathon training has been worked out. The left knee pain. Gone. The left ankle discomfort. Gone. The right shin discomfort. Gone. I'm running pain free and pretty effortlessly.

Many thanks to everyone contributing here. So far, this has been an awesome ride. I'm really looking forward to seeing everyone at the marathon and running strong together. It seems as if everyone else has also come a long way. That is great news, and I hope that we've all helped each other and that we continue to feed off each other and get stronger and smarter. Let's keep up the good work.

Longest Long Run Follow-Up In My Longest Pair of Running Shorts (j/k, but that would have been fitting)

I went out in the rain today for about 8 miles and was tired; however, the run was quite enjoyable. My right quad was still tender from the weekend. I'm tryin' my damndest to get strong and it seems to be working like a charm.

"There is a great deal one can learn from their parents. One is eating your vegetables. It's not that your parents are getting you to eat them, it's that they are teaching you that not everything in life is going to be sweet."

Smokin' Long Run

I decided to get up at 6 this morning and do my long run before work since I decided to rest yesterday. Turned out to be a good move. I did almost 16 miles at sub-8 pace. Unfortunately, my stop watch got messed up so I'm not what the time was exactly. First 7-8 miles was hilly and I felt a bit stiff. After 8 miles I picked up the pace and kept going strong for another 7.5-8. All pavement, little pain, and feeling good about it. 65 degrees and cloudy makes a big difference.

Pete Pfitzinger's Essential Ingredients V

Hydration and Heat Management

"If you lose more than about five to six percent of body weight, the risk of heat-related illness increases appreciably."

"If you lose two percent or less of your body weight during a run, then you can simply rehydrate after you finish, but for longer runs, or in more extreme conditions, you should replace fluids during the run."

I left my house at 9/am this morning for 18+ miles...

and only made it 17.2 (albeit negative splits). It was extremely hot and humid, and I was mildly dehydrated (so I thought) when I ran out of water at about 16.5 miles. Two liters of water was not enough today. The other problem was in my shoulders. Carrying the hydration pack made them very tired. That's a workout in and of itself...nevermind running for the better part of three hours. I probably should have did this run tomorrow as I raced yesterday. My quads were very sore when I woke up this morning and very tired for the duration of the run. I felt fine otherwise--no aches and pains. Maybe it wasn't such a bad idea, on second thought.

I might have been more dehydrated than I had thought, and I'm glad that I stopped running shortly after running out of water. I'm weighing in at around 145-146 pounds these days and after finishing my run today I was 142.8 pounds, and that was after two big glasses of water and a big bowl of mashed sweet potatoes. Keep in mind that I had two liters of water on the run and some almonds and dark chocolate.

Hartford Marathon Registration

If you guys haven't yet, you should register for the Hartford Marathon by Monday to receive the regular rate. After Monday, the price goes up again. I am now officially committed for the full marathon.

East Haven Fall Festival Community Classic 5K

I placed at this race (a first in my running career). I won my division with a time of 20:52 and a PR in the 5K distance.

(I measured this route using one of those measure-a-route things and, unfortunately, this route is at least 3.2 miles--which is consistent with my final split...mile 1: 6:28; mile 2: 6:44; mile 3.1: 7:40 (6:59 pace))

Results

Pete Pfitzinger's Essential Ingredients IV

Tempo Runs

"Lactate threshold pace (LT pace) is the best physiological predictor of distance running performance."

Tempo runs fit into three categories based on duration and pace:

1. 15- to 25- minute runs at slightly faster (5-10 seconds per mile) than LT pace;

2. classic tempo runs of 25 to 40 minutes at LT pace;

3. efforts of 40 to 50 (and occasionally up to 60) minutes at slightly slower (5-15 seconds per mile) than LT pace.

20+ miles

Longest run to date! I only had some minor cramps in the stomach on the last 4 miles and no pain in hips. Probably because it was all trails. Morning long runs seem to go better. Em joined me for the last 10 miles and that was helpful. Thanks!

Who is up for joining me September 23?

Fall/Winter '07/'08 Goals

To start 10/22:

Maintain at least 30 miles/week, peaking at 50, with recovery weeks built in...

Run long at least 1 time/week (10+ miles).

Run tempo at least 1 time/week.

Run interval every other week (need to find track).

Race a 5K in under 20 minutes.

Continue to strengthen core. Also, focus on quads, hips, ankles, feet...

Run to/from work at least 1 time/week.

Eat and rest well.

Maybe prepare for the LSAT.

"Laziness is nothing more than the habit of resting before you get tired."

Inspirational Image Of The Week

Paul Tergat and Hendrick Ramaala to the finish at the 2005 NYC Marathon. Tergat won by 1/3 of a second. Awesome to watch.

9.8 miles to go...

I knew that this morning's long run (16.4 miles) would be much more difficult mentally by considering the big picture. Instead, I took it 4 miles at a time (splits: 4(1): 10:01 pace; 4(2): 9:34 pace; 4(3): 9:23 pace; 4.4(4): 8:53 pace). This seemed to work well. I was tired going up the last hill to my house, but I wanted to see how much I had left, so I pushed it. I had plenty left but at that point really wanted something sweet. The almonds were no longer cutting it.

I carried a Kelty Neptune hydration pack, which holds 2 liters of water. I didn't finish the entire bladder. This beats the hell out of having to stop for water. I love this thing. It's also great because the bladder is removable and can function as a backpack for when I run to and from work. I have no idea how much it retails for because I found it at Sports Authority in the hydration packs section with no price. It ended up being $2.62 (clearance/last year's model/etc.--AWESOME...I'll take it!). This was just before I was about to drop $55 on a North Face.

Real Men Runners Wear Running Tights@

HAHA!

Hartford

My body gets angry when I try to train for a marathon. (I've attempted it twice) But I registered for the Hartford 1/2 today. So I guess it's official: I'll see you there!

Hey Ryan ...

I noticed that you posted your races and Dan's races. Where did these come from?

athlinks.com?

Have you all checked out that website? You should.

$9 Gasoline

A Nevada Congressman recently tied an early withdrawal of troops from Iraq to $9 gasoline here in the States. Good! Let there be $9 gasoline! I actually celebrated this news.

The first thing that came to my mind after reading this news was that Americans would be forced to be active. Here we are running around worrying about increasing gasoline prices when in fact we should be worrying about ballooning medical costs, largely due to Americans' sedentary ways.

Certainly for insureds (those that are lucky enough not to pay a premium), they're not thinking about what it costs to fill their varying number (usually high) of prescriptions used to treat diseases caused by their ever-expanding waistlines, they're thinking about the expenses that hit their pockets directly. Such as? Well, GASOLINE!

This is why I can't help siding with insurance companies.

Priorities priorities priorities.

Do I sound like a liberal or just a young idealist (is there a difference?)?

2006 Chicago Marathon - How NOT to end a race!

Week 10 -- First Run

My first run of week 10 was quality (as it was supposed to be, anyway) in that it was one of my faster training runs yet (7.7 miles at 9:13 pace) and my legs felt fresh. I think that this week is going to be the best predictor of how I'll fare on marathon race day, so this is a big week for me. I'm doing 4.3 tomorrow and 7.7 on Thursday (that's 19.7 miles over the first three days of this running week). I'm doing 16 on Saturday, which will be my longest long run to date. I think that if I can get through this running week (nearly 40 miles) unscathed, then I'll fare well in Hartford. This is the ultimate test.

Pete Pfitzinger's Essential Ingredients II and III

Optimizing Your Mileage

"In distance running, the runner with the highest level of aerobic fitness almost always wins."

"...the aerobic system is highly trainable."

"You can build your aerobic base by increasing your running mileage..."

"Racing performance clearly improves after a sustained increase in mileage (and the longer the race, the greater the benefit), but, as with other aspects of training, the incremental improvement follows the principle of diminishing returns."

Long Runs

"When your legs are reasonably fresh, a pace of 10 to 20 percent slower than marathon race pace (MRP) is ideal because it is hard enough to provide a strong training stimulus, but requires only two to three days of recovery."

A few things I learned on my long run today...

1. I think my running form is changing for the better as a result of longer runs. I need to use my arms more. It helps to keep up the pace.
2. I think some exercise the day before a long run helps with intestinal issues.
3. Distance running is a significant time commitment. Though my long run was only a couple hours, preparation and recovery seems to take several more hours. This was starting to piss me off earlier today as I had some other things I could have been doing. After I started running I forgot all about.
   
4. It's pretty damn dark by 8:00PM this time of the year.
   

Do I have too much time on my hands?

HOME-WORK-HOME -- WINTER '07

62.8 miles per week. Is this sustainable? The better question: Is this worth it? Let's take a look.



Conclusions:

Assuming that parking is free, it's less of an expense to drive than run to and from work everyday. I would save $1.67 per month by driving everyday. That's 2.2% of my Hartford Marathon race entry fee!!!

Assuming that parking isn't free (it's not. it's greater than $100 per month), running rather than driving to and from work everyday is a no brainer.

What are the qualitative factors, and how do they affect the decision whether to drive or run?

Pete Pfitzinger's Essential Ingredients I

Adaptation to Training.

Training = fatigue --> recovery --> SUPERCOMPENSATION!

Week 9 -- Long Run

I did my long run this morning. Eight almonds and one piece of dark chocolate (no water) got me through this one--11.2 miles. Recently, I started thinking about my marathon race pace and experimented with it for the last two miles of this morning's run. I ran the first 9.2 miles at 9:36 pace and the last two (rolling hills) at 8:37 pace (this is slightly understated, but I tend to err on the side of conservativeness), which felt comfortable, even after having run 9.2 miles. However, I don't know that I could maintain that pace over 26.2 miles. BUT (the big but), I'll have to if I plan to take $75 of Dan Britton's money, which, I--and I think most that know Dan--know, is the epitome of what's sacred.

Not surprisingly, Tuesday's and today's runs were of a better quality than that of Wednesday's and yesterday's, both of which were on zero days of rest and tired (new pain in right knee). I think that at this point in my marathon training, midweek runs on zero days of rest aren't worth as much as my longer quality run on Tuesday and my long run on Saturday. I think I'd benefit more by resting every other day and concentrating on longer runs, adding a few more miles to my longest runs instead of running them as midweek shorter runs. Dan, I think your plan uses this logic and, of course, emphasizes XTing, which, since DAY 1, I've done little of.

I've come to value rest and running on softer surfaces. The most tempting thing these days is a strip of grass. Who would have thought it?

Onward.

This guy is a machine and an inspiration...

Dean, you are brilliant!

Dan's Races

Dan, I wonder what you were doing between the years of 1999 and 2004, during which time it appears that you were on a quite lengthy hiatus from running (or maybe just races because it appears that you didn't miss a beat but actually were faster in '05 than you were in '98). I'm glad you're back and also wonder what made you take up the sport again. Also, please let me know if off the top of your head you can think of any races that I may have missed.
Your buddy,
Ryan

Hartford Marathon Specific Training

When training for the Hartford Marathon last year, I was fortunate enough to talk with a seasoned marathoner who offered me training tips. One of these tips proved to be very important and I thought I would share it with the other folks planning to run the Hartford Marathon this fall. What he suggested was that I experiment during my long runs to see if my body could handle the energy supplement that would be available during the Hartford Marathon. Therefore, my buddy Chris and I bought a box of GU and tried it during our 22 mile run. Thankfully, I had no problems but he experienced the other outcome. He became very ill and vomited around mile 12. He then cramped up and had to be driven home by one of our chase vehicles (don't worry Dan, we were using a Hybrid!)

Anyhow, I would recommend that you both at least try using GU once before the marathon so that you don't experience what Chris did when it really matters. If you don't like GU or it doesn't work for you, you are going to have to carry whatever other supplement you want for race day. On the same topic, you might want to try using the same sport drink that will be suppled. I found it tasted awful to me so I stuck with water and GU.

I will share some of the other tips I learned last year in future posts!

Long Training Run #2 - Saturday, September 15 / 6 to 20 miles • 7:00 a.m. / Central Park, New York

You should join me in NYC on September 15th for a 20 mile long run. Dan, this coincides with yours, too. It's $12 before 8/30 and $15 thereafter.

1/2way THERE!

I completed half of my first marathon training plan yesterday and have to say that it has gone much better than planned. Over week 7, I increased my mileage 30.3% (29 --> 37.8 miles), which was too much, but week 9 is a recovery week. I'll be between 30 and 35 this week. Not only am I stronger, but I've found that I'm expending the same energy at faster paces. My easy runs used to be slower than 10:00 minute pace, now my easy runs are around 9:40 pace.

My marathon training plan peaks at 43 miles, only about 5 to go. I'm thinking about adding a few more miles to my longest long run of 20 miles.

Week 8 -- Long Run

A handful of raw almonds, one piece of dark chocolate, and 16 fl oz. of water (I carried it; this wasn't as annoying as I had expected) were more than enough to get me through 13.3 miles this morning (now I'm at Starbucks enjoying an "iced venti unsweetened iced coffee."). I felt like I could have ran the marathon distance.

The route--mostly route 146 through Branford--was scenic--beautiful.

Dan, is that you?

If it weren't for the signature running shorts, er bathing suit, there'd be no telling who this runner is. Caveman Joe?

2007 QU Cross Country Race Series -- Race #3

I ran this race last night and PR'd for a 5K despite it being a cross country course and the humid weather conditions. (21:17; 6:52)

Results

Based on my 5 mile TRR time, according to McMillan, I should be racing 5ks at 7:15 pace, not 6:52. Based on my 5k QU XC race time, according to McMillan, I should be racing 5 milers at 7:03 pace, not 7:28. What is he trying to tell me? This could very easily be made an LSAT question.

A 3:27:29 marathon time would be nice, too.

INTERESTING ANALYSIS BY JIM2

Ryan,

Thanks for running in our series this summer! The course has been measured many times with a running wheel. This summer, we had to adjust one section where the construction is being done. We did not re-measure after this change but we do not feel it had any significant impact on the course distance. It did make the course faster b/c we took out a big grassy hill and added in the slight downhill section on the road after you come out of the woods.

We hope to see you back next year!

Shawn

Shawn Green

Head Men's & Women's Cross Country/Track Coach

Quinnipiac University

Long Run Bust

I tried to do a 20 miler yesterday evening. I was all good (very much enjoying the Nick AuYeung Memorial Loop around Mansfield Hollow) until about mile 15 and started feeling pretty sick in the stomach, chilled, light headed. I got back to my place in about 17 miles and had to stop. Drank some water, and had to make a quick trip to the bathroom to clean out my intestine. During the second trip to the bathroom I noticed blood in my urine. That was a bit unnerving, but it's gone now, and I feel the same as I usually do after long runs.

I'm not sure what went wrong. I drank 24 oz of gatorde and 12 oz of water while running ( I stopped at a gym in Willi and got a fill up). Perhaps the gatorade did me wrong. Or maybe I ate too much for dinner the night before? The blood in urine suggests dehydration so perhaps I didn't drink enough.

So now what? Should I go for a 20 miler next weekend or continue with my training schedule as if I ran the whole 20?

Outdoor, public cigarette smoking...

What's your view on smoking in outdoor, public seating areas? For example, there's a coffee shop on the corner of Church and Grove in New Haven, and on Grove there is a seating area for the coffee shop patrons, and presumably, anyone that'd like to take a load off. I sit in this seating area during my lunch hour, and, invariably, I'm among at least one, but often more, cigarette smokers. Despite being outdoors, the smoke is bothersome. I never noticed this until recently. Today, a chain-smoking woman finished a cigarette at 12:57, lit another one at 1:03; finished it at 1:08; lit another one at 1:09; finished it at...I couldn't stand to sit in that area any longer. Based on the time between finishing one cigarette and finishing another one--11 minutes--she smokes nearly 6 cigarettes/hour and 96/day OR practically 5 packs/day!

Torrington Road Race 2007

I ran the Torrington Road Race yesterday and, to my surprise, did quite well. I managed to shave more than 30 seconds from my last year's pace (2006: 8:00; 2007: 7:28)! This wasn't at all a result of speed work, but purely my increase in mileage over the last two months. It felt great to run faster and to be able to maintain a faster pace for the duration of the race. I felt strong through the finish. I hope, someday, to be able to compete with some of my fellow bloggers.

Interesting statistic: Since beginning marathon training on the last Monday of June, none of my training runs have been faster than 9:30/mile (more than 3/4 of my training runs were slower than 10:00/mile).

Interesting question: When do we stop benefiting (in terms of speed) from more mileage and, in turn, stronger running muscles and start needing to integrate speed work into our training to get faster?

Prior to beginning marathon training, all of my "training" runs were between 8:00 and 9:00/mile, except for the small percentage that were faster than 8:00/mile. HOWEVER, I rarely broke 8:00/mile in races (5k and farther). And when I did, it was by only a few seconds.

Results

Time Trials in Central Park

"The faster I go the better I feel"

Week 7 -- Midweek

As a result of having to change around my week 7 schedule to accommodate Sunday's race, yesterday was a rest day. It was much-needed. My legs were very tired on Wednesday, and my left knee acted up, which hadn't happened in quite sometime. My left foot has been bothering me, also.

I'm scheduled to run about 7 miles today. It looks like I'll be doing that in rainy conditions, but at least it will be cooler than it has been.

Running Twice Per Day

Should you run twice per day? Pete Pfitzinger, M.S. says no to runners training for marathons and running less than 75 miles per week. He makes some good arguments. One such being that you should get used to depleting glycogen reserves and utilizing more fat.

I did some quick research on this issue after choosing to split my long run for the week. I chose to do this because I feared that, if I didn't, I'd overtax my body ahead of the Torrington Road Race.

I did my first ever double-day of running today, doing two legs, one in the AM and one in the PM, of 5.5 miles. I ran the first leg at a 10:30 pace and the second at slighly under a 10:00 pace. I felt much stronger during the evening leg; however, I started feeling the day's work at about 45 minutes in, particularly in my calf muscles. For a runner of my caliber, that's what 25.6 miles in 4 days will do to you.

I look forward to the race on Sunday and the break from doing 10+ miles in one day until next Saturday, August 18th, when I'll do between 13 and 14 miles.

I remembered this evening how lucky I am to be able to run.

Bike Tour and Long Run

My long run yesterday was kick ass. I felt strong throughout and felt I could have kept going. My right hip started to bother me though around mile 14-15. I think this might have something to do with the camber in the road. I tried to run on level areas as much as possible and it seemed to help. Another issue is my toenails. They are black and blue or blistered under the nail. I'm down to two normal looking nails on my right foot, and it's getting pretty ugly. I suppose some larger shoes might help. I think my right foot is a bit larger than the left. I had a bottle of Vitamin Water (courtesy of the Tour of the Litchfield Hills) at mile 9 and then a banana and some water at mile 14. After drinking the Vitamin Water I felt a bit sick, but that was probably because I drank it too fast. The banana and water didn't make me feel sick, but it didn't go down so easy. Both gave me a needed kick though.

The bike tour on Sunday was a nice ride. Incredibly nice weather and scenic roads. I ended up doing the 30 mile ride instead of the 50, and wished I had done the 50 when I finished. I hardly felt like I got my heart rate up, but I was probably better off since I did my long run the day after. The 30 mile ride crowd was small and slow and I was looking forward to riding with some other people, but did get to ride with some folks toward the end as one guy rode my tail the last 10 miles. He thanked me at the end for doing all the work.

Inspirational Image of the Week

Who's gonna beat Borla this Sunday? He did 6:19 pace at the 2006 Torrington Road Race

This is a test...

45th Ocean Beach / John & Jessie Kelley 11.6 Mile Road Race

I ran, not raced, this road race yesterday as a marathon training run. This was a great idea for five reasons, some more obvious than others:

1) there were water stations (some had sport's drinks) at every other mile marker;

2) there were other runners to run alongside;

3) the course was mapped out for me;

4) there were people, mostly runners, at various points along the course at the end of their driveways with water hoses hosing down the race's runners; and

5) it was free.

I felt great through about 5 miles and then my left foot started acting up. It cleared by mile 8 or 9. At mile 9 I nearly choked to death on water. It's not easy taking it down on the run. It was great practice for the marathon, however.

I finished hard, at or faster than marathon race pace.

Results

Marathon Morning

I did a marathon yesterday morning. Okay, so most of it was on a bike, but still, it felt like an accomplishment. According to mapmyrun.com (sorry, Dan, your "new favorite" route calculator was not all that user-friendly), my 89 minute cycle was 23.2 miles. I followed with a 3 mile trail run. There ya go, marathon in the morning.

Which brings me to today. I had scheduled a 5 miles tempo run, but as I was warming up, I decided that I just wasn't into a 5 mile tempo run today. I'm tired, my legs felt heavy, and I didn't feel like if I did the tempo it would be quality. I guess that can be expected after a triathlon Sunday, an interval workout on the track Tuesday and the workout I just described yesterday. The nice thing is, I'm finally at a point in my life when I can listen to my body when it tells me to stop. I ran on a team for nine years, and though you can tell the coach "I'm tired," you usually end up doing the workout anyway. Admittedly, this led to a couple injuries for me in college. It's hard to describe the internal battle that I went through this morning when deciding whether to continue my workout. Part of me said "you have to" because the workout was scheduled, it was "set in stone." But really, it's not set in stone. I think every athlete can do him or herself a favor by actually tuning into what the body is telling you. Rest when your body says "rest" and you will be able to go a lot farther in the long run because you won't be sidelined by injury.

Tell me it's okay I bailed on this workout!

Racing and Marathon Training

I'd like to run the 5 Mile Torrington Road Race on Sunday, August 12th, but I don't know whether that's such a good idea given my marathon training in progress. The race falls on the last day of my 7th week of training. I'm scheduled to run 11 to 12 miles on Saturday and 3 to 4 on Sunday--the day of the race. I'm considering doing the 3 to 4 on Saturday, instead, and the race (I'd like to break 39 minutes) in addition to 6 or 7 easy miles on Sunday. Any thoughts? Thanks! Ryan

Need any running clothing?

I'm gonna order some running clothing from SOARK. www.soark.com Anybody want to go in on an order and split the shipping? Stuff is reasonably priced, looks like good quality, and made in Kansas. Let me know item, color, and size and I'll place an order Thursday.

Only 10 Miles to Go

I had an adventurous long run this morning discovering new territory, and some new pain. At mile 14 my hips starting tightening up and the last couple miles were slow, especially up the last hills where my stride became more of a waddle. I was all smiles though, as I was feeling pretty high at that point. My route was a decent mix of road and trail (60/40). Geoff, you ever run up the dirt portion of Johnycake Mt Rd. off Scoville Rd? That was all washed out in parts and like running in a boulder field. Here is the route courtesy of gmaps pedometer (my new favorite mapping tool): www.gmap-pedometer.com/?r=1179538 I still had to estimate on some of the trails as they weren't on the topo maps, and I think/hope it was a little more than 16.

I did a 15 minute ice bath afterwards. I screamed when I got in and then did the breathing-quickly-with-my-teeth-clenched thing (anybody ever see that Family Guy episode when Peter falls?) for the first few minutes. After going numb it was better, and quite rejuvenating.

Still in shock

I actually PLACED in my triathlon yesterday!!!!

I finished 3rd out of 153 in the 25-29 age group. My overall finish was 43rd out of 2129.

Total time: 1:18:17

Swim (.75K): 12:21
Transition1: 2:47
Bike (20K): 40:17
Transition2: 1:36
Run (5K): 21:14

(Distances are approximate, per the Danskin website)

I dropped 5 minutes off my time from last year and still can't believe that I have a third place age group finish at such a large event. I'm totally stoked! Imagine if I had actually trained properly on the bike ...

It was a great day. Everyone excited, tons of energy, really positive environment. I had a great time (even though I had to wake up at 4:40 yesterday morning!)

In case you're interested, the results are posted here. Search the Results at the bottom of the page for "2007 New England." I was bib #1865.

My next tri might be an olympic distance event with an ocean swim August 26th. If registration is still open when I get paid Thursday, I'll take it as a sign to go for it. Ew. I had swimming in the ocean. Salty ...

A STEAMY WEEKEND IN THE NATION'S CAPITOL

I forgot how much more enjoyable it is to run in a city as opposed to residential neighborhoods, or otherwise suburbia. All of my marathon training runs prior to this weekend's have been in and around East Haven, CT, neighborhoods (except for the few I did in Cape Cod). This weekend's runs in Washington, DC, were a much-needed change of pace (no pun intended). What seemed like a 45 minute run on Saturday morning was actually a 90+ minute run. Not only is city running more exciting, it attracts more runners. Being among, literally, hundreds of runners makes long runs feel much shorter than they actually are.

A few noteworthy highlights:

Running sandwiched between The US Capitol Building and Washington Monument (absolutely breathtaking)

Being brought back to years past by the reminiscent smell of the Metro coming up through the streets from the tunnels below

The oppressive heat and humidity -- there's no relief, even at night

Saturday morning long run in DC

I've decided on a long run route. I'll start on New Hampshire Avenue (just Southwest of Dupont Circle) about halfway between N and P Streets. I'll continue on New Hampshire Avenue and circle around Dupont Circle to P Street, on which I'll run East. Continuing on P Street to 15th Street, on which I'll run South. Continuing on 15th Street to L Street, on which I'll run East. Continuing on L Street to 14th Street, on which I'll run South to Jefferson Drive. I'll circle The National Mall twice and head back the same way to Connecticut Avenue and Dupont Circle. ~8.1 miles -- ~.1 miles shorter than my long run last week

I think it was smart to have chosen a long run route equal in distance to that of my long run last week. Two reasons: 1) It's recommended that runners, particularly those training for marathons, build mileage at a percentage no greater than 10. I have been building mileage at ~15%. That said, this is an opportunity to bring my mileage more in line with where it should be; 2) Although, technically, not a recovery week, it's smart to build these into your plan, whenever possible. By not adding one mile or more to my long run this week, I'm, in essence, giving my body a break from the addition of more miles (albeit not less but equal). I hope this proves to benefit my training and leaves me fresh for Week 6.

Google Does it Better

I just discovered the google pedometer. It is superior to the USATF or mapmyrun pages as it has a topo map option, and seems to work faster. www.gmap-pedometer.com

Pace Calculator

Unsure about what pace you should be able to run for a race distance you've never tried (like say a marathon)? I found an excellent race pace (and training pace) calculator at mcmillanrunning.com

All you have to do is enter a recent race time and then it calculates times based on your current fitness level. Check it out.

Tuesday and Wednesday -- Week 5

At various times throughout my run on Tuesday, I experienced pain in my left knee (it seems to start at between 20 and 25 minutes into most runs) and, at the end of my run, pain in my right shin. These have been my weak spots. I'm trying to target them in my strength-training routine, but I'm not sure when and how often I should do this. I don't want to aggravate them more than they already are. My run on Wednesday -- albeit shorter by a few miles -- was more comfortable, as I didn't experience any of these pains.

As a result, I was in a great mood early this evening--and still am. It's amazing how the quality of a run, not only the run itself, can affect your mood. I consider this to be a good thing, even though not every run is good; therefore, a bad mood. When you're training for a race, as I am, currently, and have a bad run, I think it affects your mood much more than, say, if you were just running for the sake of exercising and did the same. When you're training for a race, every run serves a special purpose, so when you bomb it, for whatever reason, it weighs on your mood much more. Certainly, this is a big part of training and the challenges that come with it. Perhaps it helps hone mental toughness and prepare you for the big day.

Not only am I tacking on about one mile per week to my long run, but to most of my runs during the week. I need to increase my carbohydrate intake. I found this out the hard way on Tuesday and Wednesday of last week when I felt extremely tired. I had been maintaining my normal diet while increasing mileage. Apparently, that spells disaster. I felt much more energized yesterday and today, and I think this has to do with the fact that I've increased my carbohydrate intake. I started adding more good breads and pastas to my diet and have substituted black beans for feta cheese in my salads (per Dan's suggestion -- thanks, Dan, I owe you one), among other minor tweaks.

I think my success thus far can be chalked up to the fact that I'm getting adequate sleep, adequately stretching before and after runs, icing sore tendons and muscles after runs and even before bedtime, and strengthening my upper-body and core muscles. I'll continue to work on my diet and consuming more calories, in addition to strenthening my lower-body via single leg exercises.

One last thought: My marathon training plan calls for XTing on Mondays. I haven't done much XTing in the first 5 weeks of this plan. I think this could catch up with me if I don't substitute some strengthening of my upper-body and core muscles with cycling and/or swimming, the two best XTing activities for running. I need to get on a bike--and soon.

Ryan Lamanna -- A student of the sport of Running, but no less a runner...

Monday night in deserted New Haven

Do you not wonder how my Hummus and Babaganoush wrap from Sahara Mediterranean Cuisine will impact my 5.5 mile run this evening? How about my Ethos water from Starbucks? Stay tuned and find out!

Week 4 in the books

About 24 miles and over 4 hours of running this week has left me with an achy left knee and a sore right hip. No worries! Week 5 calls for between 22 and 27 miles. I plan to be at about 24 miles again next week. I think I'm building mileage too fast.

I'll be in Washington, DC, next weekend, so I'll have to do my long and recovery runs there. I haven't decided where exactly and on routes, yet. Granted Washington is a great place to run, I miss my home away from home -- Arlington, VA -- and will most likely opt to do my runs there. Let's hope that six hours of driving on Friday evening doesn't negatively impact my Saturday morning long run...

Swimmin'

I swam today in UConn's pool. (I wish that I had a place to regularly swim outside in open water, so if you've got some ideas, let me know!) After a mile or so, I finished up and headed back to my office. I was amazed at how woozy I felt. It's hard to believe that in just a week, I will be following my swim with some biking and then some running. If you're not busy on Sunday the 29th of July, I'd love a cheering section in Webster, MA for the Danskin women's triathlon! Start time is 7:00AM (ew)!

Dan and Em show ya what they've got!

Follow-up thoughts to DB's below on Endorphin's growth

The idea that Dan and I had way back in early June for this blog is slowly but surely panning out. It's nice to see interest and participation. That's what we were gunning for. I think the more that show interest, the more that will give in and participate. I hope I'm right. There is so much knowledge out there, not only scientifically-backed knowledge, but "real," existential knowledge. Personal experience is invaluable and if it can be shared here, even if by only a few, everyone participating will do better at whatever it is everyone wants to be better at. Two brains and the unique experiences to go along with them are much better than one. Imagine three, five, 10, and more. One of the appeals of running is the challenge, not only of motivation, but of getting better (that can mean being able to endure more, run faster, run stronger the next time and even stronger the next time, etc.). Runners of 30+ years are still students of the sport. The point is: There's always another goal. Let's share our experiences and knowledge and see if that can't effect the way we go about achieving personal goals.

Endorphin Growing at Exponential Rate

If anyone would like to start posting, or knows anyone that would be interested in posting, send me their/your email address and I will add them/you as contributors. Also, if you'd like to post a training log at right, let me know and we can set it up. I think this is going to work well, and has already proven helpful to me.

Learning to Rest

I think my left knee is going to be my biggest obstacle in training for the marathon. My long run is only up to 14 miles and avoiding debilitating injury is going to be more challenging than I thought. Toward the end of a run with Geoff on Tuesday I had some sharp pain in my left knee and it turned into a dull ache on Wednesday and Thursday. Yesterday I was standing in my driveway ready to go for an easy 6 mile run, despite the aching, and then I recalled Em's post about skipping her tempo run because of pain in her arches and IT band, and Geoff's remark to me on Tuesday that if my knee hurts slow down, stop, or change my stride. Then I realized there is the option to rest and postpone my run until today. I did, and although I was a bit cranky last night, I think it was a good idea as this morning my knee felt better and my legs still felt tired after 2 days of no running. Here's to training smarter.

A better day and thunderstorms

It wasn't even 20 minutes into my 4.7 mile run yesterday when the sky opened up--heavy rain and thunder and lightning. I considered stopping and taking cover but didn't. I took the risk of running through down-pouring rain and occasional lightning, which, I know, wasn't the best idea. I had fun, anyway, dodging puddles and probably attracting stares and eliciting wonder as to what I was doing out there. I was soaking wet, sans singlet, and wearing my longest pair of running shorts, which are still pretty damn short. I can only imagine what the thoughts of those passersby were but maybe it's inspiration to get out there and start logging miles.

Because my Tuesday and Wednesday runs were struggles, I opted to go easy yesterday, even though it was my tempo day. I ended up running pretty hard once I heard the sound of thunder and slowed when the rain subsided. I'll count it as an easy run, but it was still nice to pick up the pace a bit.

Running's Humble Lessons

The interesting thing about running competitively is that just when you start to feel good about yourself, you can be served a nice big piece of humble pie. I signed up for the 3K option of the weekly White's Woods trail races and managed to run a strong race. My first mile was 5:47 (right on target). Ahead of me were the usually really fast 5K runners. No problem I thought as I saw no one close behind and I cruised into the finish thinking I had won. To my surprise there was already a name on the board. It turns out that there was someone ahead of me running a course record 9:21! He was so far ahead that I didn't even realize that I was racing him. It just goes to show that even when running competitively you need to just do your best and ignore the rest because there is always someone faster.

Returning to that pesky shoe problem

Right. So, I had scheduled a 3.5 mile tempo run this morning, but when I woke up, I was still sore from Tuesday's run. Not good. Admitedly, I've known for far to long that my running shoes were on the outs, but time and finances had kept me from replacing them. I have plans to go running shoe shopping (which, for a female, is an entirely different project than the classic "shoe shopping") this weekend, but I decided after a mile loop on the trail that I would bail on the tempo run for now. My arches are sore and both IT Bands are tight. Blah. Usually, I would probably say "screw it" and run through it (it's only a couple more days on bad shoes), but my triathlon is in 10 days and the last thing I need is to do a run that's going to result in an injury that will sideline me.

Balancing an Apple on Your Head

An article comparing biking and running....

Bicycling Paradox

Mid-Week Inspirational Image

Geoff K showing UConn whipper-snappers how to give it all you got (he always does) at what is arguably the best 5k race in CT.

Old Shoes

My running shoes are worn out. I should have stopped running in them ages ago. But I haven't. Because I still want to run. And because I haven't had time to get new ones. I'm beginning to feel the effects. The effects are not good. I ran this morning (about 40 minutes or so) and my hip is still killing me. And my back hurts. New shoes! Tomorrow!

Runners and Roadkill

I've finished my third week of marathon training and still feel fine, like adding more mileage wouldn't change how I feel. I'm very pleased with this, as I was very worried, initially, that adding mileage would cause pain and, in turn, prevent me from training properly. Week 4 starts today.

Yesterday's swim felt great and was very refreshing. I think it was a great way to conclude the week. Maybe I'll start swimming at least one time per week.

All this road running has caused me to notice roadkill, every kind from snakes to opossums. I try to not look down but, sometimes, can't help it. I try to run around it but, sometimes, end up jumping over it. What's a runner to do? We ought to start a roadkill list.

Air Pollution and Exercise

For Athletes, an Invisible Traffic Hazard

An interesting article about impacts of air pollution on the outdoor athlete. Sounds like running in the woods with the deer flies is a better bet than huffing fossil fuel on the roads. Go figure.

Best line in article: “I ride my bike back and forth to work every day,” he said. “If everyone else did that, too, we wouldn’t be having this problem at all, would we?”

Whites Woods X Race Series

I'm gonna run this 5K trail race in Litchfield tomorrow. Should be a good way to keep up the pace, and its a bargain at $2! www.usaxc.com/schedule.htm

All kinds of problems

• On my run yesterday I thought I'd enjoy the free feeling of running shirtless in the humidity. Big mistake. I had 10-20 quarter sized welts on my back thanks to the deer flies that were biting me mercilessly. No running shirtless on the trails again for me.

• Of greater concern is some pain I had in my left knee, especially coming up the hill in the beginning of my route yesterday. Today I had no pain, but a feeling like I over-extended my knee joint. Same problem I had last fall. Hills seem to aggravate it and unfortunately avoiding hills around my house is impossible. I thought biking was aggravating it, but I think I fixed that with the amount of float I've got with my new cleats.

• I think all this whining is due to inadequate rest. Between the heat and getting up early for work I haven't been getting much more than 5hrs sleep for the past few days. I wonder how sleep affects recovery time and susceptibility to injury.
  

Early Week 3 Marathon Training Progress Report

My marathon training experience has been great, thus far. A few notes: My Tuesday run (coming off XTing or rest) has been a struggle--by far my most difficult run of the week. I'm not sure why this is the case. I ran 4.3 miles (part fartlek) last evening. I appreciate the effects of hot and humid weather, but I should have felt fresh. This morning's run was a different story. I awoke at around 6/am and was out the door around 6:15. I felt much better this morning than I did last evening. Oddly, my most comfortable run of the week is on Sunday, the day after my long run and after a full week of running.

Also, more generally, I'd like to take this time to impart a few thoughts about running in the morning. I've never been much of a morning person. That is, until recently, when I started crashing around 10/pm and getting more than enough rest. Let me back up a bit--pre-adequate rest days. When I'd rise early and attempt to run, I just didn't have it. I attribute this to a lack of rest and maybe even too hard of an effort. The tides have turned. Like I said, I'm getting more rest. As a result, I now feel great in the morning and, actually, prefer it to evening running. Also, I'm taking it easy. This might have something to do with it, too.

Inspirational image of the week

The Runner's Dilemma

On my long, hot, and hilly run yesterday I stashed a water bottle with accelerade mix at mile 7 and my maple syrup gel mix at mile 10. I think that will be the last time I use accelerade during or before a run, and probably ever, after I use up the rest of what I bought. I put in about half the recommended amount of mix and it still didn't settle well with my stomach. I was thirsty as hell (it was 90 degrees) but couldn't even finish the bottle. I think the whey protein in the accelerade makes me sick. All I could think about was cold water. The gel I made tasted fine and gave me a boost, but I probably could have gotten by without it, and definitely less of it.

Is this gel and sport drink crap really necessary? So far my approach has been when running much over an hour I like to have something, water at the very least. More than 1.5 hours some kind of caloric intake gives me a boost. However, I don't like having to go stash stuff before the run (it involves getting in my car). Carrying a water bottle is a pain in the ass, but I might look into the ones with a hand strap. Or maybe I'll just stop in a restaurant and ask for a glass of water. Not sure they'd appreciate the pool of sweat and pleasant odor though. So the question is what amount and what frequency of eating and drinking is necessary and what is optimal? I wonder if it is best to train with as little as possible to toughen up the body. Or would that be counterproductive for developing strength and stamina? I'm sure there are lots of articles on this topic, so I'll have to look into it.

Some thoughts on the long run

5.5 miles -- Although not a long run in my opinion, it is per the second week of my marathon training plan. During my "long run" this morning, I found myself simulating the most grueling miles of the marathon (which I read are the last 6.2). To mentally prepare for this distance, I think every runner in training should imagine the key moments--the final moments of the marathon. Imagine the cheering crowd. I did, and emotion took over my body. I forgot about the minor aches and pains. I felt light on my feet and finished with authority this morning. So far, my marathon training experience has been everything I had expected and more. Tomorrow concludes my second week and Tuesday starts more quality runs (including tempo runs). Stayed tuned!

NEW BROOKS ADRENALINE GTS 5S

I finally found a pair of brand new GTS 5s yesterday. I was looking at the running shoes selection at Sports Authority in North Haven, and, to my surprise, one was the GTS 5s. Not only did they have them, they were on sale for $49.99. However, they didn't have my size. (Trust me--I looked behind every shoe box in the men's shoe department.) So, I requested that they call their Waterbury location. They didn't have my size, either. I wasn't giving up. Instead of asking them to call their Milford location, I did. I called and, sure enough, they had my size. I zipped down 91 and then 95 and scooped up the elusive size 11.5 GTS 5s. That was the best fourth of July EVER.

Inspirational image of the week

Cape Cod Weekend

My first "real" vacation of the year saw eating well (but like a pig) and the conclusion of my first week of marathon training. Instead of resting on Friday, I biked roundtrip to Chatham from Harwich. I hadn't biked in years, and it felt great. I rented a Fuji road bike. I loved it and wanted to take it home. My legs felt great on Saturday and this morning. I clocked a total of 9.3 miles this weekend -- a bit more than my weekend schedule, but within my week schedule. Week two starts tomorrow...

New Things

I did my first post-backpacking trip run today in my new Trigons and all went well. Though it was only a few miles . The trip was pretty strenuous and took a toll on my leg muscles. I also banged my right knee pretty good on a rock and have been feeling sharp pain. It seems to be improving though so I'm not too worried. Despite being in pretty good shape I was surprised how tired my legs felt. The trails were steep and rocky and we did quite a bit of climbing and descending. I think my lungs are much stronger than my legs, and I need to start strength training more regularly. I'm sure longer runs will also help.

I thought some swimming would be a good recovery activity following my trip so I went over to West Hill Pond Thursday. It was a hot day and felt good to be in the water but the swimming didn't go particularly well. I can't sustain a freestyle stroke very long and have poor form. I'm going to try to swim a couple times a week and hopefully I'll improve.

I don't know what's going on, but...

I'm starting to get concerned. At the base of my right leg, where it connects to my foot, I experienced mild discomfort late in my walk at Relay For Life on early Sunday morning. I attributed it to fatigue and just normal wear/tear for 15+ miles. It was sore on Monday, but only when I laced up my shoes. It was sore yesterday, but for the same reason. This morning, I was up before 7/am to do my run. I started it but didn't come close to finishing it. I really hope this is just a case of my shoes being tied too tightly and not something severe. I might have to take today off and strength train, instead. F!

First Marathon Training Run

I did my first marathon training run today. I felt great, despite covering 20+ miles (19+ walking; 1 running) on Saturday/Sunday at Relay For Life. My training pace has been much slower lately, and, as a result, I feel much better. My knees, especially. I plan to stick to the 9:30 - 10:15 easy-run pace throughout my training. I'll get in my faster running when I do my quality and tempo workouts. These workouts don't start until the third week of training, however. Before I go, I should note that I've been experiencing mild discomfort in my right shin. Maybe it's these flat Brooks I'm running in. IT'S TIME TO BUY A NEW PAIR!

The Runs

I did my long run today as I am leaving for a backpacking trip tomorrow. I carried a small bottle of which I put a large shot of accelerade mix in. I was thinking it would be something in between a gel and water, but it tasted like crap. I felt energized the whole time, but now my stomach is not feeling well. Not sure if it is the accelerade or something else. I think I might start carrying a water bottle and my maple syrup concoction.

I will be gone until Thursday and probably won't get a chance to run until Friday. Fear not- I accounted for this in my training schedule. If we have a short hiking days and are lounging around I might run up Katahdin a couple times.

Ryan's Marathon Training Plan Revealed!

I will follow the training plan to the left (credit: Runner's World). It starts on Monday, June 25 and culminates with the marathon in Hartford on October 13. I can't wait to get started. I plan to do a short run tomorrow evening and about 5 miles on Saturday/Sunday for RELAY FOR LIFE of Northwest Hills.

Dan's Marathon Training Program

Here is my marathon training schedule, generated by Runner's World's Smart Coach. The mileage seems low, but it should work well for me as it leaves plenty of days for biking. I started this week as I will be going away next week and will pick it up the following week. So far all is well, though my pace has been faster than suggested both runs. I did today's 3 mile tempo run at 6:47 pace rather than 6:57 but it felt comfortable.

It was a good day...

I regret to report that I had to return my Trigon 4 Guides today. They lack the arch support I need. I ran in my Brooks Adrenaline GTS 5s today and felt great (4.3 miles; 41:28). I didn't experience any of the aches and pains in my knees that I did on Monday. This is my go-to shoe (Dan, you were right to question my decision to go with the Trigons over the 6s). I'd like to add another pair but probably won't find one. I plan to purchase the GTS 6s. From what I've read, heel to toe transition is smoother and the last curves in a bit more than those of the 5s. However, stability doesn't suffer. Great!

New Trigon 4 Guides

I did my first run in my new pair of Saucony Trigon 4 Guides today (4.3 miles; 0:43:16). Not bad out-of-the-box. I start marathon training next Monday, June 25, and will follow the new marathon training plan in July's issue of Runner's World. Stay tuned!

2007 Litchfield Hills RR Reflections

Finishing 1 second slower than in 2006, my 2007 LHRR performance was a disappointment. I know I'm in better shape than I was in 2006 and was hoping to break 49 mins. I ran the first mile in less than 5:50 (too fast, though it is mostly downhill) and added about 20 seconds to each mile. By mile 4 my legs were shot. I think my mistakes were: 1. inadequate rest during the 2 weeks prior to the race (especially too much time on my bike) 2. not doing long enough long runs, except the 2-3 weeks prior to the race. Bottom line is that I just didn't have the strength to maintain a good pace.

The bright side is that I had fun, it felt good to push myself, and somehow by the end of the day I had decided (or was persuaded?) to train for the Hartford Marathon. My legs were good and sore the days following the race. This week I took it easy with 3 easy runs logging 14.3 miles. Next week I'm starting my marathon training.

Friday 6/15 and Sunday 6/17

Easy runs of 29:30 and 38:45, respectively. Hammy feels better. Trigons will be in my hands tomorrow...peace

LHRR follow-up

I PR'd at this year's Litchfield Hills Road Race with a finishing time of 0:58:34. My previous PR was 1:00:05, set in 2003. Overall, I'm pleased with my performance, minus the slight cramp in my left calf muscle at approximately mile 6 that caused me to stop and stretch. This same cramp derailed me at last year's LHRR. Today's follow-up run was premature, as I found out ~15 minutes into it. I pulled my right hamstring on the eve of this year's LHRR, when I was doing my first ever speedwork session...seriously. Stupid or what? Well, that's what I felt ~15 minutes into today's run (3.1 miles; 0:25:49; 8:20).

Welcome to Endorphin!

If you have even the slightest interest in setting a goal and achieving it or are just looking for a fun way to achieve a previously set goal, then you've come to the right spot...or blogspot. Well, you might ask, what kind of goals are you talking about? Let us offer a few specific examples. Your goal might be to run three miles without breaking, or to improve your 5k, 10k, half-marathon, or marathon race performances, or to run a marathon, or to just get healthier (you can never be too much of the adjective), be it through running and/or one or more of the countless other forms of physical activity, and every time you attempt to achieve it, you fail, for lack of motivation, encouragement...or even due to injury. This blog, Endorphin, and all its contributors--your teammates--are the solution to your problem. Post your goal, be it in your profile or on the Dashboard, and report on progress (the more frequently, the better). Report anything, everything--be creative! Anything from the activity to your mood pre- and post-workout to what you ate for dinner the night before. These are only examples, however, but information like this will allow your peers, fellow Endorphinites, to comment (constructive-only) on your experiences and progress, which will, ultimately, leave you checking off a goal on your list of goals to achieve. Not only will you achieve your goal, you'll be a better and a smarter runner and/or cyclist, swimmer, weight-lifter, walker, among many other athletes, for it, and well on your way to heart-health and, if you're lucky, the 'high' supposedly caused by endorphin production! If you're at all interested in contributing here and, more importantly, to your health, then shoot me or Dan an email (ryan.lamanna@gmail.com or danielgbritton@gmail.com, respectively) for an invitation. We look forward to meeting our new teammates!
Cheers,
Ryan and Dan