Healthy, Beautiful, Deadly?

Running is healthy and beautiful for sure.

Last week I completed a three week buildup in my training. It's been a challenging three weeks, not only to complete my workouts but to find the time to do so. In those 3 weeks I ran 131 miles and biked 137, not to mention the strength workouts. To the non-runners this probably sounds crazy, but I have goals in front of me and I enjoy my activities. Workouts may seem like a hassle before you begin them and then there are bad workouts where a run just doesn't go well and you can't wait to be done, but I ALWAYS feel better and have a great sense of accomplishment when I am done. It's like a drug. It makes you feel better, it makes you look better and it gives you more energy, how can you lose?
Working out and training is obviously not all roses and rainbows. There are time conflicts with work and family. It takes careful planning and time management to get these things done. Secondly, there are generally some aches and pains that go along with training. Sore muscles, bruises, and a variety of other minor maladies are all part of the amateur and professional athlete's life. This year I made a couple of visits to the physical therapist, mostly due to over-training and not really knowing what I was doing. Other minor injuries this year have included ...

Bloody Shin from biking

The infamous 'bloody nipples" from shirt chaffing.

Losing a toenail.

...all minor, laughable injuries. It's just a part of the journey. As athletes we can easily be our own worst enemies while training and competing. It's all about pushing yourself to the next level. Going farther, going faster and getting leaner, meaner, and stronger. But there is a line. We have to be smart about it. Do you have a plan? Do you follow it or overdo it? We must learn to listen to our bodies, knowing when it is time to push and when it is time to recover, heal, and regroup. Backing off is no easy task. Do you know when to do it? Can you do it?
My two trips to the physical therapist were due to lack of a balance in my training. I was running harder, farther, and longer than I should have been. I was not taking proper time for recovery and I was neglecting proper strength training. Again all of this resulted in minor inconveniences for me with fairly quick and easy solutions to my injuries. I was lucky.
This last weekend somebody I went to high school with wasn't so lucky. I was on the high school wrestling team for a couple of years and the coach's son was a year ahead of me. He was an all star on the team. He went on to be a very good wrestler in college, then he went back and took over for his father, coaching at the same high school from where he graduated. His name was John Chapman. His wife is the track and cross country coach at the same high school. They were running the Bix 7 together for the second year in a row. Unfortunately at about mile 6, John, 41 years young, had a heart attack and passed away. I never really knew John very well, but it sure hits close to home. I will be 41 in September, it's scary. As an athlete you don't expect these things to happen to us because we eat well and we exercise; we are healthy. You can read about John here and here. It's a terrible tragedy.
It's been a hot and humid summer. It's easy to feel a little invincible after a good hard workout. We are not invincible, in any way.
Please, listen to your body, train smart, and be careful out there.

RIP John

Training Update

I have not posted since the Fargo Marathon back in May, mostly because there hasn't been anything too exciting to post and I have been super busy. Since finishing Fargo I have enlisted a coach to help me with my training. Not because I have any hopes of becoming an elite athlete but because I was feeling overwhelmed with my summer training. As I have mentioned before, I am signed up to do a century ride as a fundraiser for JDRF and have plans to run the Mankato Marathon in October. I am a runner at heart but was talked into doing the ride because it is for a great cause, it is for one of the major charities that my company supports, and of course....I love a challenge. I did not even own a road bike until May so I had not clue as to how to train for a 100 mile ride while also maintain my marathon training.

The Coach
I found Coach Jeff from PRS Fit through my running buddy Jenn. Jeff trains his athletes mainly through heart rate training. I am just over one month into my training with Jeff and I can tell you that it has been a positive experience so far. He gives me enough workouts to keep me busy but not so much to cause injury. Jeff provides me with running, cycling, and strength training work outs. An interesting fact is that in the five weeks that I have been training with Jeff, I have had two complete rest days, one was during week one which was more of an evaluation week, and the second rest day was because I just could not fit a strength training workout into my day due to job responsibilities. This busy schedule fits right in with my restless personality, but it is also tempered with enough variety through the week to keep me injury free.

The Ride

Currently most of my weeks consist of 3 days running, 2 days cycling, and 2 days of strength training. Although it's not my favorite thing to do, I am enjoying the cycling. What a great way to cover much more ground than running, and it presents a unique set of challenges. My rides so far have been 1-3 hours in duration with my farthest ride being right at 40 miles and my average pace is typically about 15.5 mph. I still have a long way to go though because I am anticipating my century ride to take about 9 hours. Luckily I will have some other people to share it with. By the way, I have now raised just over $1,000 for the ride. I still have at least $2,000 to go. Thank you so much if you are one of the people that have helped donate towards my ride. If you have not yet but would like to, it is super easy, quick, safe, tax deductible, and can even be anonymous if you prefer. Just go here to donate to my ride, thank you so much for your generosity!

The Run
It has been difficult to figure out where my running performance had progressed. At this point in my training it is mostly building and maintaining a strong base. It has been a little different because the coach has us mostly run in prescribed heart rate zones for a certain duration of time. This means that you don't always know exactly how far your run will take you. Terrain, weather, and general overall well being can cause some fluctuation in distance. This is the first time in all of my years running that I really have not paid any attention and up until today, could not tell you how many miles I ran this week or last.

Last week was my first performance test since employing a coach. I ran the "Salute the Troops" 10K race. I can only remember running one other 10K, so I was a little worried about race strategy. How fast to go out, and what kind of pace that I could maintain. I was fairly confident that I could hold 7:30 for the 6.2 miles and if things were really clicking along, I might even be able to run it a bit faster. Unfortunately 80 degrees and 90% humidity do not make for ideal race conditions. I won't get into too many details other than I went out way to fast which is a common mistake. I just had a tough time judging my speed for the first mile or so. My splits were 6:55(whoa hoss!), 7:25, 7:23, 7:46, 7:53, 8:05, 1:10. Yep, that's pretty much what you would call a regressive run.

 Despite the fact that I didn't run the smartest race, I did finish in 46:36 (goal time was 46 or faster), which was good enough to be the overall winner of the race! It pays to pick the right race I guess, but it was particularly sweet because my father was there to see it. There may have only been 20 people in this race, but you know what, it still counts!!

In summary, my training seems to be going well so far. Next week will be interesting because we start to step up the mileage. As always it will be challenging trying to fit my training in while working 11-12 hour days, but, I am not sure that I would have it any other way either!

Special thank you to my wife and daughter for putting up with and supporting my passion / hobby and listening to me talk about all sorts of weird running things. And to my running / fitness friends for being just as crazy about running or working out as I can be at times.

Fargo Marathon Recap

8am on 5/22/10 was the beginning of the Fargo Marathon, my second marathon.
Here is the short and long of it all.

Summary (for those of you that don't care about the technical stuff)

Starting weather: pleasantly cool with a light rain (perfect)
Finishing weather: warm, sunny, and strong gusting winds (not perfect)
Goal time: 3:50
Actual finish time : 3:55:43
Overall place: 308 / 1878
Gender place: 471 / 1124
Age group place: 89 / 182

My goal for this race was to finish in 3 hours 50 minutes. After mile 22 I "hit the wall". My quads started to ache, my calves were cramping, and my right knee had a little bit of a twinge. At this point I believe all but the knee can be attributed to not taking in enough sodium. The knee I blame on not doing enough running specific strength training.

Overall, I felt great throughout the run until after mile 22, then it felt like the longest 4.2 miles of my life.

A marathon is such an interesting beast. You train 18-20 weeks for (in this case) 4 hours of running. Certainly there is much more to it than that, there are many mental and physical challenges along the journey. But the rewards are well worth it as well as the camaraderie of other marathoners.

The Details

Now for the good stuff!

I really feel like I learned some good information from my first marathon, and I am almost certain that # 3 will be even better. Here is what I have learned, the mistakes I made, and where things went well.

The Friendships
Before I talk about the actual marathon and training details I have to give a plug to the great DailyMile people that were at Fargo, I know there were more, but these are the ones I know and had contact with.
Jenn - I have spent many hours running with Jenn here in Sioux Falls. She has dramatically improved her running skills within the last year and will continue to grow. She's a great friend, keep your eye on her training, she will likely be qualifying for Boston this fall in Chicago.
Jenessa - This was Jenessa's first marathon. I had the great opportunity of first meeting her in St. Cloud for the Earth Day run where she PR'd her half marathon. She finished strong in Fargo and will also only get better. Way to go Jenessa!
Rob (aka Rob the Runner) - If your are on DailyMile you have got to check out his mileage. Rob is such a great spirit and inspiration on DM. In celebration of running Fargo, Rob was sporting the "mara-hawk" hairdo, check it out!
Emily A. - What a sweetheart! Emily and I had the same race goal and I had the pleasure of running with her for almost the first half of the race. She wasn't feeling it and eased off of the pace after awhile but she still had strong performance for the day.

The Training
When I first started training for Fargo, my intention was to use Higdon's Intermediate II plan. I quickly figured out that this plan was a little too aggressive for me and backed down the the Intermediate I plan. Not a huge difference but it did not have the 50 mile weeks. My running is a great mental release for me and I found myself overtraining and becoming injured three different times throughout my training. Between a hamstring problem, a knee problem, and tendonitis I guess that I am lucky to have even completed this marathon let alone PR it.

 I am my worst enemy with my training and created my problems by not allowing my body proper rest among other things. I am going to use a well respected coach this time and see if I can have a more successful training period.

A lot of equipment for such a minimalist sport!

Fuel and Nutrition
During the Twin Cities marathon in October I made the mistake of not taking my gels or drinking enough water because I didn't feel like I needed it. At that time I was also hung up on using one type of gel, which was the orange GU with caffeine (another mistake). This time, after some experimentation, I switched to the Hammer Gels. So far I love them. They are the best tasting and easiest to consume gels that I have tried. What seems to work for me is to consume one gel every 4 miles (or about every 35 minutes). I also drank water at every water stop to keep hydrated and help break down the gels. The one thing that I will change on my next marathon is to take in some electrolytes. Once again Hammer Nutrition offers Endurolytes, an electrolyte replacement. I actually purchased these before Fargo, but had not trained with them and was not comfortable using them. Side note: For the second time, I also consumed a 5 hour energy drink moments before the start of the race. Does it help? I like to think so, but it's difficult to say for sure at this point.

The Weather
Really nothing we can do about the weather. It's always the luck of the draw. Spring marathons are tough because you train through the snow and cold of winter, the nice cool spring days and then you hope it stays cool for your race. Leading up to Fargo it looked like it was going to be much warmer than what I had been training in. Luckily we caught a break on race day and had cool temps with a light rain, at least for the first hour. The clouds stayed out for the next couple of hours, then the last hour the sun and the wind showed up to add an extra challenge. I am glad that I was able to get a couple of warmer weather runs in pre-marathon so that I was somewhat acclimated to it.

The race actually finishes inside of the Fargodome, it's a great experience!

The Marathon
My game plan was to stick with the 3:50 pacer up until mile 23, then if I had anything left in the tank to give it some gas and finish strong. Throughout the race we were right on pace, even a minute or so ahead of goal pace at around mile 14. I kept falling behind the group at the water stops until somewhere around mile 16 when I actually found myself ahead of the pacer. This was not intentional but I went with it and did a decent job of maintaining about an 8:45 pace, at least until I finished mile 22. The pace group caught and passed me right after the mile 23 marker and I just didn't have it in me to keep up. My quads were aching and the last two miles my right calf started to badly cramp. I had to walk it off, I was afraid that if I kept running while it was cramping that it would get so bad that I might not be able to finish. I did a combination of running and walking to the finish. That last mile seemed like the longest mile ever.

In reflection, with better training and continuing to dial in my nutrition, I can realistically see taking another ten minutes off my PR for the Mankato marathon.

After the marathon with my running buddy Jenn.

The Technical Stuff

I have to say that I am very happy with my splits, they were pretty consistent until the bonk at 23. 

Looking at my heart rate, it took a pretty good jump about 1:45 into the race and continued a steady climb afterwards. This is where I believe that electrolyte replacement would have greatly helped.

Lots of details, but to me that's part of the fun. Knowing that there is room for improvement is a great motivator!

Biking for a Cause

After much debate, procrastination, and sweet-talking my wife, I have finally decided to enter the world of cycling. I have thought about cycling on and off throughout the years but until now I have never been interested enough to part with the money required to purchase a bike and the necessary gear to go with it. Sure you can spend some money on running shoes and clothing, but getting started in cycling is a whole new ballgame. I did a lot of shopping around and asking questions before I bought my bike, I even pitted a couple of bike shops against each other to get the bike I wanted at the best possible price.

So here it is, the Giant Defy 3, so far it has been a great bike for me.

Other than the obvious fitness reasons for purchasing a bike, I have also signed up for a fundraising ride in August. I am riding 100 miles through Wisconsin, Minnesota, and Iowa in order to raise funds for the Juvenile Diabetes Research Foundation ( JDRF). This is a great organization that is working towards a cure for Juvenile Diabetes. My goal is to raise $3,000 or more for this ride. So here's my pitch -

If you can afford to donate even $5 towards this cause it would be greatly appreciated. You can quickly and easily donate here on my fundraising website. It's safe, secure website and you will absolutely not be spammed with emails, you can even donate anonymously if you like! 

Thank you for taking the time to read my blog. I know many of you have families and other financial responsibilities. This is why I am only asking for a $5 donation. If you can and would like to donate more that would be awesome.

Thanks again, I will keep you updated on my training!

St. Cloud Earth Day 20

Saturday April 17th was the Earth Day Run in St. Cloud, MN. It was a somewhat unique event in that they ran both a half marathon and new this year, a 20 mile run. I had great company at this race with Daily Mile friends Jenn B., Megan N., and Jenessa. Each of them ran well, both Jenn and Jenessa obtained half marathon PR's and Megan ran a very solid 20 miles. They are a great bunch, if you are on Daily Mile and you don't follow them already, you should, I expect each of them to have some great race results this year.


Obviously running is a physical sport, but I would say it is equally and many times more so a mental sport. Preparation, attitude, and determination are major factors in the result of any distance run. It is easy to be intimidated by a race or a long run. But if you have trained properly, and have the right mindset your results will generally be positive. I found a great quote on Twitter from EnMotivate : If you truly expect something to be difficult, it will be. ~ Pete Cohen.  I went into this run with expectations of having fun, maintaining a responsible pace,and working on fine tuning my fuel plan for Fargo.  


The Fun Part
An amazing thing happened on this day. I woke up in a great mood (not that amazing), and I was really looking forward to this run. I have been training hard through some really crappy weather and was looking forward to see how things would shake out. I have started to develop a new attitude towards running this year and it is all about enjoying the runs. I don't know that I have too many more PR's left in me and frankly I am not too worried about it. It is all to easy to obsess about training and racing, but my eyes have been opened to the joy of running. Throughout this race I made it a point to thank as many volunteers as possible and talk to and encourage other runners along the way. I hope I made some people feel a little better about there run, even if for only a few moments. I was running well and felt good most of the way, so why not try to spread a little love?


Maintaining Pace
Yep, I am very much a typical runner, I go out too fast at the start, and have nothing left at the end. I proved it in my first marathon and I still do it much too often in my training runs. This time it was different, but I did have a little help. My goal was to finish with a 9:00 - 9:30 pace without wiping myself out in the end. Luckily there were pacers at this race, so I found the 9:33 pacer and stuck with him. My plan was to run faster the last part of the race if I felt well enough to do so. 9:33 seemed a little too easy the first few miles, but I stuck to the plan like a champ, for the most part. I did pass the pacer and pick things up at miles 6 - 10 knowing that I was going to have to make a bathroom stop. When I stepped out of the port a potty I had to pick my speed back up to catch back up to the pacer which I finally did somewhere close to mile 12. I kept a pretty steady pace through the next 4 miles and then started to push the it a little at mile 16, simply because I felt like I could. I feel good that I was able to finish strong and run my last two miles at close to 8 minute pace, my pacing plan worked well!


The Fuel Plan
This is where I have the most anxiety about my long runs and the marathon. Mostly because I did such a poor job of it during my first marathon that I really don't want to make the same mistake twice. I have asked questions on Daily Mile and done a little experimenting on my own. I have not come to a complete resolution yet but here is what I have so far.

1. 5-hour Energy - yeah, don't freak out. I am typically not a big believer in these things and I am not sure how much it has actually helped. But, the two times that I have tried it, I had solid results. I will give credit where credit is due, I borrowed this idea from Rob-The-Runner on Daily Mile.
2. Hammer Gels - I have tried Honey Stingers and Hammer Gels on my long runs. I like the flavors and the ease of consuming the Hammer Gels. I use the non-caffeinated gels simply because I don't feel like I need any more caffeine than what is in the energy shot. I consumed one gel for every four miles. This seemed to work out well, but I may try every 30 minutes on my next long run.
3. Water - I still have some work to do in this area but I drank from every water stop and walked through most of them to drink. I was still a little dehydrated at the end of the run but it was much better than my first marathon experience.

Here are some pictures of me and the great DM runners that I mentioned earlier

Finding hills in Eastern South Dakota

Living in the eastern part of South Dakota limits the opportunity to run many hills. They really are far and few, especially if you are looking for trail running. Most people don't go looking for hills, in fact they avoid and despise them. I am not sure that I actually enjoy running up a hill, but the challenge and the feeling of accomplishment is like a drug. I get an incredible high after ripping my lungs out on a challenging hill run.(sounds fun right?)

Running up a steep hill on pavement is one thing, but blasting up a single track trail is much more fun. Here are some of my favorite hills.

Big Sioux State Park
Elevation profile (hmmm... should I say this park is the tits!?)

View from the bottom of one of the hills. Doesn't seem like much.

But from the top, it's a little more daunting.

















Beaver Creek Park
Elevation Profile

 

Beaver Creek- Spring Run

I was looking for a little variety this week, so I conned Jeff P. into running the trails of Beaver Creek with me today. I knew it would be muddy, but to add to the excitement it rained for most of our 5.35 miles too. It was just a nice casually paced run with lots of hills and mud. Here are a few pictures that I took along the way.
For me, this is the cream of the crop, this is what makes it all worthwhile, being able to find places like this to run.

Here is the Garmin upload of our run. It's not a very long trail so we had to make several loops to complete 5 miles.