This week I took it about as easy as I could by only running once for 3 miles until yesterday's 5k race. First Choice for Women hosted their annual Walk for Life. Thanks to their amazing staff and especially their administrative assistant (AKA, my wife), a 5k was added to the event which was also moved to Yorktown.
I had created the course myself, and while that might play into my favor, the engine just wasn't as strong today.
It once again was cold and windy, but I stretched out early as hard as I could and found a 7:43 first mile, but knew right away that I didn't have a PR in me today. The second mile fell off to 8:16 and the final mile an 8:35 to wrap up a 25:25 time (8:12 pace). I enjoyed sharing the race with a number of friends, and could not be more proud of my wife for her organization of an event that is sure to grow.
So today was the last real training run, an 8 miler that I shared with Olson's and Thomas'. A 9:35 pace is pretty strong for a week out, but felt so good that the last mile was a sub 9 pace. Sadly, I made a classic mistake of ending the run at the car, and that meant no walking cool down, and no stretching. Once I was home, showered, refueled and rested...I couldn't move! Even at this hour my back still hurts!
Tonight begins a daily log of my activity, diet and thoughts as race day approaches. This is primarily for my own reflective and learning purposes to look back on for future races to see what worked and what didn't.
Today's activity was obviously very good (until I stopped), and my diet was exactly what I wanted. Granola bar before the run, granola bar and chocolate milk after the run. For lunch I had only a serving of pineapple. No snacking at all, and an early dinner of papa John's pepperoni pizza, breadsticks and cinnapie! (yum) Only one cup of diet mt dew, and LOTS of water! It's 8 pm as I finish this and I plan to be in bed shortly after 9 with hopes of waking up with no back pain.
The countdown is on...
April 7, 2013
A week to remember, Henry County Half Race Report, and let the taper begin...
Two weeks from today I will be a four time marathon finisher! But the challenges of getting to this point of my journey were highlighted this week in multiple ways. My roller coaster journey this week has 5 key moments.
Moment #1 - A BSU Senior majoring in Journalism is writing a magazine article about my journey. Progress, success, weight loss, fitness, lifestyle, etc. She visited me for a second time and spent over 30 minutes with me this week interviewing me for the article. Her questions allowed me a time of reflection that I don't often take. I dug out some old photos, showed her I use (and obsess) about my Garmin watch and data, and shared my goals for the future. It was great! I will be sure to share it when it is complete.
Moment #2 - Team REFUEL granted me free entry into the Nashville Rock n Roll Country Music Half Marathon. This will be my first official race representing team refuel. I hope my gear arrives in time for Carmel, but Nashville will be extra special, and will be a reward race for me personally after completing Carmel full the weekend before. Making it extra special, is that Pete has agreed to road trip and race with me! We're gonna "rock" it...country style!
Moment #3 - While volunteering at a local fundraiser, an acquaintance of mine rudely interrupted a conversation I was having to say to me, "I'm surprised to see your belly still hanging over your pants a bit there with all that I read in the newspaper about you losing weight" - Wow! I didn't know what to say, so I laughed it off, and said, "yeah, I call it my winter padding", and walked away. I tried to let it go, but the longer I thought about it, the more it got to me. Totally ruined my evening. After sleeping on it, I decided to post about it and was overwhelmed by the support of my friends. Thank you all for reminding me of how hard I have worked to get here, and that this journey is mine and mine alone. My good friend GT reminded me of this at lunch the next day.
Moment #4 - Saturday, I raced the Henry County Half Marathon in the cold, wind and hills of New Castle. The race was intended to be a training race for Carmel, so we kept it that way, and just focused on our training pace. Was great to run with Pete in a race setting, and have Chuck there as well. I said all along I wanted to crush the last mile (redemption for Sam Costa), and that's exactly what we did. Sprinting the last half mile into the wind. I had lots of legs left for a fast finish and a 8:35 last mile. My second fastest official half marathon - 2:04:09 - This was the confidence I needed to know that I've got plenty in the tank for another 13.1 in just two weeks.
Moment #5 - Yesterday I noticed that a good friend of ours had to miss her 15k training race as she gears up for her first half marathon. I offered my help in pacing her today so that she could have the chance to get out and complete the distance without having to go it alone. I was thankful she accepted the offer, and this morning we headed out for the long run together. I was very proud of her as I witnessed her pushing through some very strong winds, and holding onto a very consistent 13:25 pace over 10 MILES. Yes, she pushed through the 15k distance to reach double digit miles WITHOUT WALKING. I didn't do anything for her, it was all her doing! But I got to be there with her, and I hope that in some way it helped her. I know how much it means to me to have someone faster than me hanging back and running my pace with me. It was what I needed to do to "pay it forward".
We completed the run with Chocolate Milk toast! None of these moments were part of the "plan", but they are all part of the journey! My journey! Thankfully, what is on the plan...is THE TAPER...Ahhhh!
Moment #1 - A BSU Senior majoring in Journalism is writing a magazine article about my journey. Progress, success, weight loss, fitness, lifestyle, etc. She visited me for a second time and spent over 30 minutes with me this week interviewing me for the article. Her questions allowed me a time of reflection that I don't often take. I dug out some old photos, showed her I use (and obsess) about my Garmin watch and data, and shared my goals for the future. It was great! I will be sure to share it when it is complete.
Moment #2 - Team REFUEL granted me free entry into the Nashville Rock n Roll Country Music Half Marathon. This will be my first official race representing team refuel. I hope my gear arrives in time for Carmel, but Nashville will be extra special, and will be a reward race for me personally after completing Carmel full the weekend before. Making it extra special, is that Pete has agreed to road trip and race with me! We're gonna "rock" it...country style!
Moment #3 - While volunteering at a local fundraiser, an acquaintance of mine rudely interrupted a conversation I was having to say to me, "I'm surprised to see your belly still hanging over your pants a bit there with all that I read in the newspaper about you losing weight" - Wow! I didn't know what to say, so I laughed it off, and said, "yeah, I call it my winter padding", and walked away. I tried to let it go, but the longer I thought about it, the more it got to me. Totally ruined my evening. After sleeping on it, I decided to post about it and was overwhelmed by the support of my friends. Thank you all for reminding me of how hard I have worked to get here, and that this journey is mine and mine alone. My good friend GT reminded me of this at lunch the next day.
Moment #4 - Saturday, I raced the Henry County Half Marathon in the cold, wind and hills of New Castle. The race was intended to be a training race for Carmel, so we kept it that way, and just focused on our training pace. Was great to run with Pete in a race setting, and have Chuck there as well. I said all along I wanted to crush the last mile (redemption for Sam Costa), and that's exactly what we did. Sprinting the last half mile into the wind. I had lots of legs left for a fast finish and a 8:35 last mile. My second fastest official half marathon - 2:04:09 - This was the confidence I needed to know that I've got plenty in the tank for another 13.1 in just two weeks.
Moment #5 - Yesterday I noticed that a good friend of ours had to miss her 15k training race as she gears up for her first half marathon. I offered my help in pacing her today so that she could have the chance to get out and complete the distance without having to go it alone. I was thankful she accepted the offer, and this morning we headed out for the long run together. I was very proud of her as I witnessed her pushing through some very strong winds, and holding onto a very consistent 13:25 pace over 10 MILES. Yes, she pushed through the 15k distance to reach double digit miles WITHOUT WALKING. I didn't do anything for her, it was all her doing! But I got to be there with her, and I hope that in some way it helped her. I know how much it means to me to have someone faster than me hanging back and running my pace with me. It was what I needed to do to "pay it forward".
We completed the run with Chocolate Milk toast! None of these moments were part of the "plan", but they are all part of the journey! My journey! Thankfully, what is on the plan...is THE TAPER...Ahhhh!
April 2, 2013
20 days to Marathon #4
Please forgive my tardiness in posting...
We returned from the Happiest Place on Earth on Saturday and I'm just now feeling caught up with things. Needless to say, Disney was "magical" for the kids! And it wasn't too bad for the adults too, but it was not ideal for marathon training.
While I'm sure I walked around 10 miles each day for 4 straight days, it was not the type of exercise that does much good for endurance racing. My legs and feet HURT at the end of each day, and the 18 hour bus ride wasn't exactly good for my muscles coming or going!
Returning on Saturday meant I missed my 20 miler...again! This is my greatest concern about this training period. Having missed the first 20 two weeks ago, this was supposed to the confidence builder I needed.
I had no business going out to run on Sunday, but I had to do something, so I opted to literally run to the office (2 miles) and catch up on some work, and then take a longer route home to get me to 5.5 miles. It just didn't feel like enough, so I tried to fuel and hydrate into Monday and then after work Monday took off for an "endurance test". I knew I had to get at least 10 miles in, but wasn't sure how much further I could go. When it was all said and done, I only got 11 in. No where close to the 20 I should have dug deep for.
To make matters worse...I didn't cool down enough, so I dealt with some pretty bad back pain for the rest of the evening.
Today is Tuesday and I'm resting, but I'll get out and run in the morning, and maybe once more before the weekend. Saturday is the Henry County Half Marathon, but just hoping to repeat the Sam Costa effort there. Then the real taper is on...Hope I'm ready for all this...
We returned from the Happiest Place on Earth on Saturday and I'm just now feeling caught up with things. Needless to say, Disney was "magical" for the kids! And it wasn't too bad for the adults too, but it was not ideal for marathon training.
While I'm sure I walked around 10 miles each day for 4 straight days, it was not the type of exercise that does much good for endurance racing. My legs and feet HURT at the end of each day, and the 18 hour bus ride wasn't exactly good for my muscles coming or going!
Returning on Saturday meant I missed my 20 miler...again! This is my greatest concern about this training period. Having missed the first 20 two weeks ago, this was supposed to the confidence builder I needed.
I had no business going out to run on Sunday, but I had to do something, so I opted to literally run to the office (2 miles) and catch up on some work, and then take a longer route home to get me to 5.5 miles. It just didn't feel like enough, so I tried to fuel and hydrate into Monday and then after work Monday took off for an "endurance test". I knew I had to get at least 10 miles in, but wasn't sure how much further I could go. When it was all said and done, I only got 11 in. No where close to the 20 I should have dug deep for.
To make matters worse...I didn't cool down enough, so I dealt with some pretty bad back pain for the rest of the evening.
Today is Tuesday and I'm resting, but I'll get out and run in the morning, and maybe once more before the weekend. Saturday is the Henry County Half Marathon, but just hoping to repeat the Sam Costa effort there. Then the real taper is on...Hope I'm ready for all this...
March 24, 2013
SAM COSTA HALF MARATHON RACE REPORT
Week 14 of marathon training is in the books, and so is the official start to the 2013 race season!
The 44th annual Sam Costa Half is held in Carmel and a small portion of the course is shared with the Carmel Marathon. Since this weeks training run was scheduled for 12, I figured this would be a great race to get the year going.
The race offers a Half and a Quarter marathon distance, and attracted over 1000 competitors for both races. The 9 am start time is much appreciated from a traveling competitor like myself. Easy to find, plenty of parking, and quick packet pickup.
The day was a good one, just a little windy and mid 30s to start. The course is primarily residential neighborhoods, and a couple trails/paths that allow plenty of room for passing. There is one really bad section where we are on country roads that run around a stone quarry and a landscpe company specializing in mulch perhaps? The road was crowded with semis and dump trucks. Throw in a few vehicles fighting through the course and is was a 2 mile stretch of "chicken" with these vehicles! Not the funnest running conditions.
I had made up my mind ahead of time that I was not running for a PR. I've not done the speed work to really go for a 9:09 pace to go sub 2 hours. I wanted to focus on the marathon pace, and the ability to go longer and stronger. Coming off of the stomach bug last week and only getting a couple short runs in this week one of two things were possible, either I would fail as a result of being "off my game"; or I would thrive as a result of being well rested and fully recovered.
I went out targeting 9:40s and hoping to negative split the back half. Long story short, I locked in on my pace for 10 straight miles. And while I wasn't able to negative split, I was able to hold on within 10 seconds of the pace, and pass many more people than what passed me. I could not be happier with the pacing, and the strength of endurance I was able to maintain. The uphill finish sucked, and I really struggled to climb any hill all day. There are certainly more hilly neighborhoods than I realized. Pleased with the 9:37 pace. This was my 12th official half marathon, and my second fastest official half marathon time.
Decent aid stations. Good post race food (meijer ultimate cookies are my favorite). Good race shirt. But no finisher medal.
Today I enjoyed a short recovery run, and tomorrow we load the bus for Florida/Disney. This could be a challenging week as far as running, workouts, and food, and the real challenge will be returning on Saturday before Easter Sunday and staring a 20 mile training run on the calendar. Will just keep taking it one day at a time!
The 44th annual Sam Costa Half is held in Carmel and a small portion of the course is shared with the Carmel Marathon. Since this weeks training run was scheduled for 12, I figured this would be a great race to get the year going.
The race offers a Half and a Quarter marathon distance, and attracted over 1000 competitors for both races. The 9 am start time is much appreciated from a traveling competitor like myself. Easy to find, plenty of parking, and quick packet pickup.
The day was a good one, just a little windy and mid 30s to start. The course is primarily residential neighborhoods, and a couple trails/paths that allow plenty of room for passing. There is one really bad section where we are on country roads that run around a stone quarry and a landscpe company specializing in mulch perhaps? The road was crowded with semis and dump trucks. Throw in a few vehicles fighting through the course and is was a 2 mile stretch of "chicken" with these vehicles! Not the funnest running conditions.
I had made up my mind ahead of time that I was not running for a PR. I've not done the speed work to really go for a 9:09 pace to go sub 2 hours. I wanted to focus on the marathon pace, and the ability to go longer and stronger. Coming off of the stomach bug last week and only getting a couple short runs in this week one of two things were possible, either I would fail as a result of being "off my game"; or I would thrive as a result of being well rested and fully recovered.
I went out targeting 9:40s and hoping to negative split the back half. Long story short, I locked in on my pace for 10 straight miles. And while I wasn't able to negative split, I was able to hold on within 10 seconds of the pace, and pass many more people than what passed me. I could not be happier with the pacing, and the strength of endurance I was able to maintain. The uphill finish sucked, and I really struggled to climb any hill all day. There are certainly more hilly neighborhoods than I realized. Pleased with the 9:37 pace. This was my 12th official half marathon, and my second fastest official half marathon time.
Decent aid stations. Good post race food (meijer ultimate cookies are my favorite). Good race shirt. But no finisher medal.
Today I enjoyed a short recovery run, and tomorrow we load the bus for Florida/Disney. This could be a challenging week as far as running, workouts, and food, and the real challenge will be returning on Saturday before Easter Sunday and staring a 20 mile training run on the calendar. Will just keep taking it one day at a time!
March 17, 2013
I'VE GOT THE FEVER!
No really...I do! 99.8 to be exact! After a week of reduced miles to prepare for this weekend's 20 miler, I woke up Saturday morning as sick as I've been in quite some time! Body aches, chills, fever, knotted stomach pains, etc. As the day wore on, and I had only eaten one banana all day, I knew I didn't have the fuel required in my body to tackle the long run today. I managed to eat some mashed potatoes for dinner, and was in bed by 7:45!
13 hours later, I finally emerged from bed. Still with a fever, still with the body aches, etc., but after some Gatorade and ibuprofen, I did start to feel a little better. Managed to eat a sandwich for lunch, but still have no energy. Feeling much better at the moment, and am anxious to get out for a run, but know that would not be smart. Will debate what to do tomorrow based on the weather and how much fuel I can take in for dinner.
Missing the 20 miler is not the end of the training by any means, but it does set me back quite a bit. Pete got out and got his miles in, and while I'm happy for him, I feel all the more depressed and deflated over it. Next weekend is the Sam Costa Half Marathon in Carmel, and then we're off to Disney for a week - just one more reason to be concerned for the training. Supposed to hit another 20 upon our return, but not sure how well that will go after riding on a bus for 20 hours!
13 hours later, I finally emerged from bed. Still with a fever, still with the body aches, etc., but after some Gatorade and ibuprofen, I did start to feel a little better. Managed to eat a sandwich for lunch, but still have no energy. Feeling much better at the moment, and am anxious to get out for a run, but know that would not be smart. Will debate what to do tomorrow based on the weather and how much fuel I can take in for dinner.
Missing the 20 miler is not the end of the training by any means, but it does set me back quite a bit. Pete got out and got his miles in, and while I'm happy for him, I feel all the more depressed and deflated over it. Next weekend is the Sam Costa Half Marathon in Carmel, and then we're off to Disney for a week - just one more reason to be concerned for the training. Supposed to hit another 20 upon our return, but not sure how well that will go after riding on a bus for 20 hours!
March 15, 2013
YOU ARE (registered to be) AN IRONMAN
When an email from "Ironman" shows up it usually is just a promotion for their next race, but it's a good thing I didn't delete this one!
"You've been invited to sign up for VIP registration at 100% off for 2013 IRONMAN Louisville..."
Jaw...Floor! O. M. G.!!!!
This is really happening! By the generosity of my sponsorship with Got Chocolate Milk and Team REFUEL I have been given the gift of a lifetime! A genuine dream come true!
In my wildest dreams I would have never imagined I would be a fully sponsored triathlete competing in a full Ironman! The gear has been ordered, and I can't wait to put it on and picture myself finishing 140.6 miles before midnight!!
Lots of work to do...but I'm ready...to be...an Ironman!
"You've been invited to sign up for VIP registration at 100% off for 2013 IRONMAN Louisville..."
Jaw...Floor! O. M. G.!!!!
This is really happening! By the generosity of my sponsorship with Got Chocolate Milk and Team REFUEL I have been given the gift of a lifetime! A genuine dream come true!
In my wildest dreams I would have never imagined I would be a fully sponsored triathlete competing in a full Ironman! The gear has been ordered, and I can't wait to put it on and picture myself finishing 140.6 miles before midnight!!
Lots of work to do...but I'm ready...to be...an Ironman!
March 10, 2013
Change your clocks, Change your life
For those that have followed me from the beginning and know my journey, you already know the significance of this day. For the rest of you, here is all you need to know! 3 years ago today, I made the decision to change my life, when I changed my clocks...and here is the blog post from that day...
http://iadviseu.blogspot.com/2010/03/gotta-walk-before-you-run.html
I had already moved the scale from 310 to 280 over 2 years when I made this declaration and for those that know how this played out, I opted to only complete one of those two marathons, but the journey was real.
I share this today for multiple reasons.
1) It's good to reflect! As I pushed through mile 9 on today's 13 mile training run at a sub 10 pace, I used this as motivation to go faster each mile all the way home. I smiled a few times just thinking to myself how far I've come. And I ran faster in fear of how far I have yet to go!
2) Maybe in some way it motivates you? Remember "TODAY" is the day that I said I would run a MARATHON in NOVEMBER, and I did it! And you can too! If you need perspective about where I was, take a minute to scan this blog update I posted just a couple weeks into my journey.. http://iadviseu.blogspot.com/2010/04/3-weeks-down-and.html
3) Celebrate your success! I bought my first Garmin watch the following month, and have logged every step of walking, running, cycling, and swimming since! 35 months later... 5165 miles logged! 669 hours of exercise! 654,000 calories burned! Multiple Marathons and Half Marathons. Multiple Triathlons at nearly every distance. And, yes, the scale has moved a lot, but I wouldn't measure my success by just that number. I measure my success by my energy level, my lower resting heart rate, my lower cholesterol, my lower blood pressure, the way my clothes fit, the way people smile when they ask me if I've lost weight, and so on. There is no way to know how much time I may have added to my life by improving my body, but I have no regrets....
Okay, so maybe I have one regret. Those 669 hours were spent away from my family, in a somewhat selfish way. Perhaps someday, my wife and children will join me to a greater degree in my exercise regimen, but until then, I do regret the time away from my family. It is a trade off, and one that I'm thankful they support. If I've extended my life by more than 669 hours, isn't it worth it? My guess is I have extended my life by at least 669 days, or even 669 weeks! God only knows, and time will tell.
I get it, not everyone wants to run a marathon, or an Ironman, or invest hundreds of hours a year into exercise, but what about you? Did you make a New Years Resolution to improve your fitness lifestyle? How's that working for you? As my friend Amy F says, you don't have to wait until next year to recommit! You can do it TODAY. You changed your clocks today...maybe even the smoke detector batteries, or furnace filter...anything else you want to change today? Looks like a good day to do it!
So that's my story...and as the saying goes...I'm sticking to it!
http://iadviseu.blogspot.com/2010/03/gotta-walk-before-you-run.html
I had already moved the scale from 310 to 280 over 2 years when I made this declaration and for those that know how this played out, I opted to only complete one of those two marathons, but the journey was real.
I share this today for multiple reasons.
1) It's good to reflect! As I pushed through mile 9 on today's 13 mile training run at a sub 10 pace, I used this as motivation to go faster each mile all the way home. I smiled a few times just thinking to myself how far I've come. And I ran faster in fear of how far I have yet to go!
2) Maybe in some way it motivates you? Remember "TODAY" is the day that I said I would run a MARATHON in NOVEMBER, and I did it! And you can too! If you need perspective about where I was, take a minute to scan this blog update I posted just a couple weeks into my journey.. http://iadviseu.blogspot.com/2010/04/3-weeks-down-and.html
3) Celebrate your success! I bought my first Garmin watch the following month, and have logged every step of walking, running, cycling, and swimming since! 35 months later... 5165 miles logged! 669 hours of exercise! 654,000 calories burned! Multiple Marathons and Half Marathons. Multiple Triathlons at nearly every distance. And, yes, the scale has moved a lot, but I wouldn't measure my success by just that number. I measure my success by my energy level, my lower resting heart rate, my lower cholesterol, my lower blood pressure, the way my clothes fit, the way people smile when they ask me if I've lost weight, and so on. There is no way to know how much time I may have added to my life by improving my body, but I have no regrets....
Okay, so maybe I have one regret. Those 669 hours were spent away from my family, in a somewhat selfish way. Perhaps someday, my wife and children will join me to a greater degree in my exercise regimen, but until then, I do regret the time away from my family. It is a trade off, and one that I'm thankful they support. If I've extended my life by more than 669 hours, isn't it worth it? My guess is I have extended my life by at least 669 days, or even 669 weeks! God only knows, and time will tell.
I get it, not everyone wants to run a marathon, or an Ironman, or invest hundreds of hours a year into exercise, but what about you? Did you make a New Years Resolution to improve your fitness lifestyle? How's that working for you? As my friend Amy F says, you don't have to wait until next year to recommit! You can do it TODAY. You changed your clocks today...maybe even the smoke detector batteries, or furnace filter...anything else you want to change today? Looks like a good day to do it!
So that's my story...and as the saying goes...I'm sticking to it!
March 3, 2013
Week 11 complete
I'm not going to lie - I HURT! The miles have taken their toll on me. I finished the month of February with 120 miles bringing my 2013 total to over 200! I have obviously not logged these kinds of miles since fall 2011. Marathon training is hard enough, but with a lingering injury, it can become too much. And that's what happened yesterday.
Coming off of a 17 mile long run last Sunday, and getting all of my weekly miles in (5, 8, 5), My body was not fresh enough for this weekend's 18 miler. I pushed the first 10 with ease, but the next 3 became a struggle, and by 13.5, I was done. Decided to take a 3 mile walk just to get over 16. The hamstring was as painful as it has been, and while it wasn't radiating into my back they way it usually does, it was too much to risk for a training run. Not going to let it get me down though. I am confident with what I can do on race day.
This morning the Star Press ran a follow up article on me - http://www.thestarpress.com/article/20130303/NEWS01/303030020/What-happened-next-Day-really-really-likes-chocolate-milk
While not 100% accurate, their awareness is appreciated.
Finally, this is the last week before daylight savings time. For those that have followed my journey from the beginning, you know how symbolic this is for me. Stay tuned for an announcement that will be nothing short of legen...wait for it...
Coming off of a 17 mile long run last Sunday, and getting all of my weekly miles in (5, 8, 5), My body was not fresh enough for this weekend's 18 miler. I pushed the first 10 with ease, but the next 3 became a struggle, and by 13.5, I was done. Decided to take a 3 mile walk just to get over 16. The hamstring was as painful as it has been, and while it wasn't radiating into my back they way it usually does, it was too much to risk for a training run. Not going to let it get me down though. I am confident with what I can do on race day.
This morning the Star Press ran a follow up article on me - http://www.thestarpress.com/article/20130303/NEWS01/303030020/What-happened-next-Day-really-really-likes-chocolate-milk
While not 100% accurate, their awareness is appreciated.
Finally, this is the last week before daylight savings time. For those that have followed my journey from the beginning, you know how symbolic this is for me. Stay tuned for an announcement that will be nothing short of legen...wait for it...
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