Running with the weight of the world on my shoulders is always evident in my pace.
I felt smooth and efficient till a young boy passed me like I was standing still. The boy and his blazing pace didn't bother me much. My pace dropped significantly lower at every mile split.
Run:
4.0 miles
37:02
9:15 pace
Walk:
1.26 miles
19:47
15:42 pace
Body Weight:
195.25 lbs
Monday, December 28, 2009
Sunday, December 27, 2009
Bike
Body Weight:
196.0 lbs
Andrea and I biked to and from lunch. Andrea hasn't been on her bike in a couple months and struggled today. I hope this is a wake up call for her to spend some time in the saddle.
Trail Bike:
11.35 miles
1:02:10
10.95 mph
196.0 lbs
Andrea and I biked to and from lunch. Andrea hasn't been on her bike in a couple months and struggled today. I hope this is a wake up call for her to spend some time in the saddle.
Trail Bike:
11.35 miles
1:02:10
10.95 mph
Saturday, December 26, 2009
Long Run at Marathon Pace
After two days of eating crap I'm ready to get back to a normal routine. The nutritional value of my diet has been so bad I'm craving fresh fruit and veggies. I felt ill last night due to all the sweets.
This morning I barely squeezed under 200 lbs, which was a HUGE wake up call.
Body Weight:
199.25 lbs
Tom, Andrea, and I ran with KWFIT this morning. KWFIT had a visitor from Austin, who is visiting family in the Kingwood area while on school break. It was nice to have another runner match us step for step and contribute to the effort. The visiting runner (I forgot her name) ran the first nine miles with us. Once she left we ran another six miles for a total of 15 miles.
Our average pace was within 15-seconds of marathon pace. Whats even more important, the run felt good. My last couple long runs have been less than stellar. Today's run was a reminder that a 4:30 marathon is still within reach.
Run:
15.03 miles
2:28:51
10:34 pace
Walk:
1.0 mile
17:01
17:01 pace
This morning I barely squeezed under 200 lbs, which was a HUGE wake up call.
Body Weight:
199.25 lbs
Tom, Andrea, and I ran with KWFIT this morning. KWFIT had a visitor from Austin, who is visiting family in the Kingwood area while on school break. It was nice to have another runner match us step for step and contribute to the effort. The visiting runner (I forgot her name) ran the first nine miles with us. Once she left we ran another six miles for a total of 15 miles.
Our average pace was within 15-seconds of marathon pace. Whats even more important, the run felt good. My last couple long runs have been less than stellar. Today's run was a reminder that a 4:30 marathon is still within reach.
Run:
15.03 miles
2:28:51
10:34 pace
Walk:
1.0 mile
17:01
17:01 pace
Thursday, December 24, 2009
Running with a Stick
Nice little run with Tom and Andrea. We started at Town Center and ran to East End Loop. Once we arrived at the park we ran the outer loop and returned back. Nice run.
I've finally found a way to enjoy East End Park. Once I enter the park I find a two-foot stick and run with it. It's a shame it has come to that, but I'm reclaiming my park. The unleashed dogs will not stop me anymore. Interesting how the dogs stay away from a runner with a large stick. The friendly curious dogs aren't too worried about me and my stick, but I'm still forced to give them a gentle nudge with the stick so that they don't interfere with my running. I've actually been tripped several times by dogs wanting attention.
East End Park is mine again!
Run:
8.1 miles
1:29:45
11:04 pace
Walk:
1.0 mile
16:39
16:39 pace
I've finally found a way to enjoy East End Park. Once I enter the park I find a two-foot stick and run with it. It's a shame it has come to that, but I'm reclaiming my park. The unleashed dogs will not stop me anymore. Interesting how the dogs stay away from a runner with a large stick. The friendly curious dogs aren't too worried about me and my stick, but I'm still forced to give them a gentle nudge with the stick so that they don't interfere with my running. I've actually been tripped several times by dogs wanting attention.
East End Park is mine again!
Run:
8.1 miles
1:29:45
11:04 pace
Walk:
1.0 mile
16:39
16:39 pace
Wednesday, December 23, 2009
Rain on Last Mile
At work.
First three miles were nice and dry, then out of no where the skies opened up on me. No worries, I've grown to like rainy runs.
Run:
4.0 miles
45:27
11:21 pace
Walk:
0.95 mile
15:26
16:14 pace
Body Weight:
196.5
First three miles were nice and dry, then out of no where the skies opened up on me. No worries, I've grown to like rainy runs.
Run:
4.0 miles
45:27
11:21 pace
Walk:
0.95 mile
15:26
16:14 pace
Body Weight:
196.5
Tuesday, December 22, 2009
Party
I have a small group of friends and every one of them are truly good people. I’m lucky to say I know them and consider these guys, GREAT friends.
Last night Josh, Wyatt, Tom, and Westin treated me to a bachelor party, which was both wickedly fun and adventurous. Even though I drank enough liquor for ten people, I managed to keep the food in check. As expected, I woke up with a massive headache and tired (didn’t get home till well after 3am).
I didn’t let last nights shenanigans stop me from running. Andrea and I ran eight miles through the greenbelts. It was raining and it was dark, but it was also an amazing run!
Night time has become my favorite time to run. Normally the greenbelts are pitch black, but the trees have lost most of their leaves, which has yielded way to nearby light sources. I also assume the moon is nearly full because the overcast skies seemed oddly bright. We ran the entire eight miles without the use of our headlamps. Actually, I turned my light on for a few seconds when we entered the pedestrian tunnel. There was water and I didn’t want to get any wetter than necessary.
My fitness level and legs felt good. I had an odd feeling in my right hamstring. I’m not sure how to describe it, as I’ve never had this issue before. It feels sore, similar to the soreness I experience when lifting heavy weights after a long time off. I’m not too worried about it, but I’ll keep an watchful eye on the area.
Run:
8.0 miles
1:33:54
11:44 pace
Walk:
1.2 miles
20:13
16:51 pace
Body Weight:
194.5 lbs
As you can see, my body weight has been steady at 194-195. As usual, Vic’s last comment was very insightful. I’m not ready to push the panic button nor will I ever throw in the towel. I simply need to make better choices! Now I just need to survive Christmas, my wedding, and a week of vacation. After that I’ll be out of excuses.
Last night Josh, Wyatt, Tom, and Westin treated me to a bachelor party, which was both wickedly fun and adventurous. Even though I drank enough liquor for ten people, I managed to keep the food in check. As expected, I woke up with a massive headache and tired (didn’t get home till well after 3am).
I didn’t let last nights shenanigans stop me from running. Andrea and I ran eight miles through the greenbelts. It was raining and it was dark, but it was also an amazing run!
Night time has become my favorite time to run. Normally the greenbelts are pitch black, but the trees have lost most of their leaves, which has yielded way to nearby light sources. I also assume the moon is nearly full because the overcast skies seemed oddly bright. We ran the entire eight miles without the use of our headlamps. Actually, I turned my light on for a few seconds when we entered the pedestrian tunnel. There was water and I didn’t want to get any wetter than necessary.
My fitness level and legs felt good. I had an odd feeling in my right hamstring. I’m not sure how to describe it, as I’ve never had this issue before. It feels sore, similar to the soreness I experience when lifting heavy weights after a long time off. I’m not too worried about it, but I’ll keep an watchful eye on the area.
Run:
8.0 miles
1:33:54
11:44 pace
Walk:
1.2 miles
20:13
16:51 pace
Body Weight:
194.5 lbs
As you can see, my body weight has been steady at 194-195. As usual, Vic’s last comment was very insightful. I’m not ready to push the panic button nor will I ever throw in the towel. I simply need to make better choices! Now I just need to survive Christmas, my wedding, and a week of vacation. After that I’ll be out of excuses.
Monday, December 21, 2009
Road to Recovery
My body has responded nicely to the added recovery days. Today I enjoyed another thirty-minute stroll along the greenbelts.
I’ll be glad when the holidays and wedding are over. The struggles of social eating have proven difficult.
Body Weight:
194.25
Walk:
1.87 miles
30:54
16:31 pace
I’ll be glad when the holidays and wedding are over. The struggles of social eating have proven difficult.
Body Weight:
194.25
Walk:
1.87 miles
30:54
16:31 pace
Sunday, December 20, 2009
Back to the Basic's
It's time to pull back on the reins before I lose control. I've been at this exact spot before and watched all the hard work slip away. I'm taking a step back mentally, physically, and behaviorally. With my typical mindset it is not easy for me to ‘Go with the flow’. I’m a creature of habit that thrives on consistency, patterns, and schedules.
Today and tomorrow is all about feeling better with no regard to my original training/dieting schedule.
No running for the next two days and I’ve increased my calories equal to my BMR at a factor rating of 1.375. In other words, I'm allotting myself 2600 calories which was derived from my age, gender, weight, and light activity factor.
I enjoyed a relaxing walk along the greenbelts. It is absolutely beautiful outside and would have been a nice day to run.
Walk:
2.0 miles
32:47
16:25 pace
No strength training today, but I’m considering the E2 workout tomorrow.
Body Weight:
194.75 lbs
Today and tomorrow is all about feeling better with no regard to my original training/dieting schedule.
No running for the next two days and I’ve increased my calories equal to my BMR at a factor rating of 1.375. In other words, I'm allotting myself 2600 calories which was derived from my age, gender, weight, and light activity factor.
I enjoyed a relaxing walk along the greenbelts. It is absolutely beautiful outside and would have been a nice day to run.
Walk:
2.0 miles
32:47
16:25 pace
No strength training today, but I’m considering the E2 workout tomorrow.
Body Weight:
194.75 lbs
Saturday, December 19, 2009
What Was I Thinking?!?!
Today is the third day I've been sick. I had no business trying to run, much less 19+ miles. I ran ten miles before I crumbled. Truth be known, I'm surprised I made it that far. I toughed out another eight miles running, which was followed by three miles of walking.
Tough day.
At least the run gave me time to think about my plans for this week. I've decided to do the smart thing and listen to my body. Listening to my body means taking a couple days off. I'll try to walk or cycle 30 minutes each day, but that is it. I'm also going to increase my calories equal to my BMR. Hopefully I'll be back on the wagon in a few days.
Run:
18.18 miles
3:40:49
12:08 pace
Walk:
3.35 miles
1:01:14
18:16 pace
Body Weight:
195.0 lbs
Tough day.
At least the run gave me time to think about my plans for this week. I've decided to do the smart thing and listen to my body. Listening to my body means taking a couple days off. I'll try to walk or cycle 30 minutes each day, but that is it. I'm also going to increase my calories equal to my BMR. Hopefully I'll be back on the wagon in a few days.
Run:
18.18 miles
3:40:49
12:08 pace
Walk:
3.35 miles
1:01:14
18:16 pace
Body Weight:
195.0 lbs
Thursday, December 17, 2009
Damn. Not again...
The scale wasn't as hard on me as expected. It’s a new day with new beginnings.
Body Weight:
194.5 lbs
I’m at work today. Still have the overall feeling of lethargy. I’m not sure if I’m on the verge of getting sick or if I’m not fueling my body correctly. Maybe a combination of the two?
At work today and it has been a busy day. At least I’m working with my good friend, Josh.
Started the days workout at 7pm and didn’t finish for nearly three hours. Very glad to complete the entire session without being interrupted by an emergency response. I ran three miles around the fire station, followed by a small cool-down walk. Good temperatures resulted in a good run. My pace felt like a crawl, but I was pleasantly surprised at the sub-11 pace.
After the run I finished the mid-body workout that did NOT get done yesterday.
I rode the recumbent bike for the better part of 1.5 hours. Sitting on the bike gives me an opportunity to read. Tonight I read a couple chapters in my newest book called, “Vegetarian Eating for Endurance Athletes”. It’s been a good read thus far, although it is mostly science based.
I finished the session with an uneventful lower body workout.
Run:
3.0 miles
32:47
10:56 pace
Walk:
0.29 mile
5:00
17:14 pace
Recumbent Bike:
21.0 miles
1:27:00
14.48 mph
Strength Training:
Mid-body and Lower Body
The second I finished showering we made an EMS call, which we transported to Hermann Hospital-downtown. I was hungry before working out and that was hours ago. We returned to the station around 2am in the morning. I was going to make a large glass of green tea to fill my stomach. As luck would have it there was a plate of cookies on the counter.
And it happened... again. Although not as bad as last night’s binge, I didn’t have the willpower to stop myself. I ate about five small cookies. The label said they were 120 calories each.
I’m letting myself get too hungry. I would have been fine if I would have gone to bed at a reasonable hour, but it’s not that easy when you’re a fireman. When I ate the cookies at 2am, it had been nine hours since my last meal.
I need a new direction before I lose my way. These are minor occurrences as compared to years past, but this is how it starts. I got to find help somewhere, somehow….
Body Weight:
194.5 lbs
I’m at work today. Still have the overall feeling of lethargy. I’m not sure if I’m on the verge of getting sick or if I’m not fueling my body correctly. Maybe a combination of the two?
At work today and it has been a busy day. At least I’m working with my good friend, Josh.
Started the days workout at 7pm and didn’t finish for nearly three hours. Very glad to complete the entire session without being interrupted by an emergency response. I ran three miles around the fire station, followed by a small cool-down walk. Good temperatures resulted in a good run. My pace felt like a crawl, but I was pleasantly surprised at the sub-11 pace.
After the run I finished the mid-body workout that did NOT get done yesterday.
I rode the recumbent bike for the better part of 1.5 hours. Sitting on the bike gives me an opportunity to read. Tonight I read a couple chapters in my newest book called, “Vegetarian Eating for Endurance Athletes”. It’s been a good read thus far, although it is mostly science based.
I finished the session with an uneventful lower body workout.
Run:
3.0 miles
32:47
10:56 pace
Walk:
0.29 mile
5:00
17:14 pace
Recumbent Bike:
21.0 miles
1:27:00
14.48 mph
Strength Training:
Mid-body and Lower Body
The second I finished showering we made an EMS call, which we transported to Hermann Hospital-downtown. I was hungry before working out and that was hours ago. We returned to the station around 2am in the morning. I was going to make a large glass of green tea to fill my stomach. As luck would have it there was a plate of cookies on the counter.
And it happened... again. Although not as bad as last night’s binge, I didn’t have the willpower to stop myself. I ate about five small cookies. The label said they were 120 calories each.
I’m letting myself get too hungry. I would have been fine if I would have gone to bed at a reasonable hour, but it’s not that easy when you’re a fireman. When I ate the cookies at 2am, it had been nine hours since my last meal.
I need a new direction before I lose my way. These are minor occurrences as compared to years past, but this is how it starts. I got to find help somewhere, somehow….
Wednesday, December 16, 2009
Where Did I Go Wrong?
I’m stuck deciding whether I should stick to a training schedule and diet, or listen to my body. Today, I tried to do both and it was a complete flop.
All day my energy levels have felt depleted. Truth be known, its been an issue all week. For the last two days I thought I was getting sick. Either way, I lounged around the house all day, pushing my cardio workout later and later.
When Andrea got home she helped me get out the door. Even though I felt crappy the run felt GREAT. We ran 5 x 1-mile intervals at marathon race pace. My legs were heavy on the first interval, but the following four intervals felt like butter. The quarter-mile recovery walks were longer than usual. I was trying to accumulate cardio time during the run, so I wouldn’t have a lot to do later.
Run:
5.0 miles
52:21
10:28 pace (actual marathon pace is 10:21)
After the run I was excited to FINALLY feel energized, but it was short lived. Within minutes I was back to feeling like a slug. The only thing I “wanted” to do was sit on the couch. Once the run was done it was 6pm and I was starting to get hungry, which didn’t help matters whatsoever.
It took a lot of gumption, but I finally got on the treadmill and started walking. I needed 45 additional minutes of cardio to complete the scheduled two-hours. At 30-minutes I abruptly stopped the treadmill. I couldn’t take it anymore. I sat there on the couch and had a small pity party for myself.
At this point I decided to lift weights and get the strength training over with. As you can guess, that didn’t go well either. I completed two exercises and once again…. found myself back on the couch. Finally, I got back on the treadmill and finished the last fifteen minutes of cardio. I also convinced myself I was skipping weight training for the day.
My periodization schedule has me doing two hours of cardio and I’m also on my high end of my allowable caloric intake, which is 2400/day. I was out of calories for the day, yet I felt completely depleted. Somehow I persuaded myself it was okay to eat something small, to help me feel better fueled.
The first option was a small portion of left over vegan chili mac (noodles, tomatoes, beans, chili powder). Within seconds I devoured the chili and was rooting around the kitchen for more.
This is the exact point when the day turned ugly.
It’s the holidays, so there are cookies and cakes everywhere around me. On the counter I found a container with ten or so homemade cookies, which I consumed in seconds. I thought that would be the end, but I transformed into some kind of non-human eating machine. The next victim was a bag of sweet potato fries. The sweet potato fries took 25-minutes to cook. I can honestly say I hoped the cook-time would help me feel full and release this demon inside me.
I showered while the fries where in the oven. The moment the timer went off I was in the kitchen ready to demolish another 650 calories. To my surprise I still didn’t feel satisfied. I finished the binge with a peanut-butter and jelly sandwich. I felt better mentally, but it came at a price... guilt.
I’m trying not to dwell on the episode, but rather learn and move forward. The total estimated calories was approximately 2500, which is in addition to the 2400 daily max. It hurts just to type that number. After all my hard work it is disappointing to realize how fast things can change. I don’t consider this a step backwards, but I certainly didn’t gain any ground today.
Better luck tomorrow. I’m officially calling this a binge, which is the first one in a really long time. I take ownership of my actions and I'm not looking to make excuses, but I think I’m pushing my body pretty hard. Over the last few months I have gone to new limits with my running.
Eating extra and adding calories isn’t a big deal, but the foods I chose and the manner in which I ate them was not a normal thought process. That was purely impulsive overeating.
I forgot to mention, this morning’s weight was the lowest I’ve been in 15-years. I really, really, REALLY hope this is not some type of subconscious self-destructive behavior.
Walk:
3.86 miles
1:09:00
17:53 pace
Body Weight:
192.75
All day my energy levels have felt depleted. Truth be known, its been an issue all week. For the last two days I thought I was getting sick. Either way, I lounged around the house all day, pushing my cardio workout later and later.
When Andrea got home she helped me get out the door. Even though I felt crappy the run felt GREAT. We ran 5 x 1-mile intervals at marathon race pace. My legs were heavy on the first interval, but the following four intervals felt like butter. The quarter-mile recovery walks were longer than usual. I was trying to accumulate cardio time during the run, so I wouldn’t have a lot to do later.
Run:
5.0 miles
52:21
10:28 pace (actual marathon pace is 10:21)
After the run I was excited to FINALLY feel energized, but it was short lived. Within minutes I was back to feeling like a slug. The only thing I “wanted” to do was sit on the couch. Once the run was done it was 6pm and I was starting to get hungry, which didn’t help matters whatsoever.
It took a lot of gumption, but I finally got on the treadmill and started walking. I needed 45 additional minutes of cardio to complete the scheduled two-hours. At 30-minutes I abruptly stopped the treadmill. I couldn’t take it anymore. I sat there on the couch and had a small pity party for myself.
At this point I decided to lift weights and get the strength training over with. As you can guess, that didn’t go well either. I completed two exercises and once again…. found myself back on the couch. Finally, I got back on the treadmill and finished the last fifteen minutes of cardio. I also convinced myself I was skipping weight training for the day.
My periodization schedule has me doing two hours of cardio and I’m also on my high end of my allowable caloric intake, which is 2400/day. I was out of calories for the day, yet I felt completely depleted. Somehow I persuaded myself it was okay to eat something small, to help me feel better fueled.
The first option was a small portion of left over vegan chili mac (noodles, tomatoes, beans, chili powder). Within seconds I devoured the chili and was rooting around the kitchen for more.
This is the exact point when the day turned ugly.
It’s the holidays, so there are cookies and cakes everywhere around me. On the counter I found a container with ten or so homemade cookies, which I consumed in seconds. I thought that would be the end, but I transformed into some kind of non-human eating machine. The next victim was a bag of sweet potato fries. The sweet potato fries took 25-minutes to cook. I can honestly say I hoped the cook-time would help me feel full and release this demon inside me.
I showered while the fries where in the oven. The moment the timer went off I was in the kitchen ready to demolish another 650 calories. To my surprise I still didn’t feel satisfied. I finished the binge with a peanut-butter and jelly sandwich. I felt better mentally, but it came at a price... guilt.
I’m trying not to dwell on the episode, but rather learn and move forward. The total estimated calories was approximately 2500, which is in addition to the 2400 daily max. It hurts just to type that number. After all my hard work it is disappointing to realize how fast things can change. I don’t consider this a step backwards, but I certainly didn’t gain any ground today.
Better luck tomorrow. I’m officially calling this a binge, which is the first one in a really long time. I take ownership of my actions and I'm not looking to make excuses, but I think I’m pushing my body pretty hard. Over the last few months I have gone to new limits with my running.
Eating extra and adding calories isn’t a big deal, but the foods I chose and the manner in which I ate them was not a normal thought process. That was purely impulsive overeating.
I forgot to mention, this morning’s weight was the lowest I’ve been in 15-years. I really, really, REALLY hope this is not some type of subconscious self-destructive behavior.
Walk:
3.86 miles
1:09:00
17:53 pace
Body Weight:
192.75
Tuesday, December 15, 2009
No Time For Feeling Puny
The moment the alarm clock woke me up I felt a significant loss of energy. I don't really feel sick, just puny. As soon as I got home I had breakfast and went back to sleep. I only slept a couple hours and I still didn't feel much better. Hunger pangs were in full effect, so I rode my bike to grab a sandwich.
Once I ate lunch my energy level received a much needed boast. I'm glad it was a fuel issue, because I don't have time to be sick.
Trail Bike:
5.77 miles
33:26
10.35 mph
Tom and I made plans to meet at East Park at 4pm for a small three-mile loop. Before driving to the park I walked on the treadmill to 'knock-out' the bulk of my cardio. During the treadmill walk I found a show called Grizzly Man Diaries. It's really interesting, albeit sad. The "grizzly man" spent 13-years in Alaska watching, studying, and documenting the behaviors of bears, foxes, and other wildlife. The project ended at 13-years because he was killed by one of the bears. The series is a compilation of his actual pictures, videos, and written diary entries. I found the show very interesting, even though I know how it will end....
Walk:
2.94 miles
53:20
19:08 pace
The run in the park went well. I still feel tired and fatigued. I'm growing worrisome that I might be getting sick. Preston had a runny nose and cough last weekend. On Monday he was diagnosed with an upper respiratory infection, which was way after he gave me a few dozen 'snotty-nose-kisses'. Since I'm not feeling 100% I chose to run a pedestrian pace. I appreciate Tom and Andrea slowing down, so we could all run together. It's hard to have a bad run when the weather, scenery, and camaraderie are near-perfect.
Run:
3.09 miles
37:18
12:04 pace
At 6pm I had to go back to the fire station and work a few hours for Wyatt. Wyatt worked for me Saturday morning and now it's time to repay the debt. At work I lifted weights and caught up on some reading. It was nice to work for Wyatt and not make any calls. It has become normal for me to make a couple responses while he is out.
Strength Training:
Upper-body
Body Weight:
193.5 lbs
Once I ate lunch my energy level received a much needed boast. I'm glad it was a fuel issue, because I don't have time to be sick.
Trail Bike:
5.77 miles
33:26
10.35 mph
Tom and I made plans to meet at East Park at 4pm for a small three-mile loop. Before driving to the park I walked on the treadmill to 'knock-out' the bulk of my cardio. During the treadmill walk I found a show called Grizzly Man Diaries. It's really interesting, albeit sad. The "grizzly man" spent 13-years in Alaska watching, studying, and documenting the behaviors of bears, foxes, and other wildlife. The project ended at 13-years because he was killed by one of the bears. The series is a compilation of his actual pictures, videos, and written diary entries. I found the show very interesting, even though I know how it will end....
Walk:
2.94 miles
53:20
19:08 pace
The run in the park went well. I still feel tired and fatigued. I'm growing worrisome that I might be getting sick. Preston had a runny nose and cough last weekend. On Monday he was diagnosed with an upper respiratory infection, which was way after he gave me a few dozen 'snotty-nose-kisses'. Since I'm not feeling 100% I chose to run a pedestrian pace. I appreciate Tom and Andrea slowing down, so we could all run together. It's hard to have a bad run when the weather, scenery, and camaraderie are near-perfect.
Run:
3.09 miles
37:18
12:04 pace
At 6pm I had to go back to the fire station and work a few hours for Wyatt. Wyatt worked for me Saturday morning and now it's time to repay the debt. At work I lifted weights and caught up on some reading. It was nice to work for Wyatt and not make any calls. It has become normal for me to make a couple responses while he is out.
Strength Training:
Upper-body
Body Weight:
193.5 lbs
Monday, December 14, 2009
5-miles at 5am and 1 Hypocrit
Started the day with a five-mile run at 5am. Tom and I met at Town Center and ran 2.5 miles South on West Lake Houston Parkway before returning to our trucks. We finished with a 10:50 pace and both of us had a good run. I'm not an early morning runner, but it's nice when the daily run is over before the day starts.
Run:
5.0 miles
54:10
10:50 pace
Warm-up Walk:
0.80 miles
13:12
16:30 pace
At work today.
The majority of the day was productive and fun, but the hypocritical behaviors of one person has me bothered. I blew off a little steam in the weight room with a recumbent bike ride and strength training session.
Recumbent Bike:
14.4 miles
60:00
14.4 miles
Strength Training:
Lower Body
Body Weight:
196.25
Run:
5.0 miles
54:10
10:50 pace
Warm-up Walk:
0.80 miles
13:12
16:30 pace
At work today.
The majority of the day was productive and fun, but the hypocritical behaviors of one person has me bothered. I blew off a little steam in the weight room with a recumbent bike ride and strength training session.
Recumbent Bike:
14.4 miles
60:00
14.4 miles
Strength Training:
Lower Body
Body Weight:
196.25
Sunday, December 13, 2009
Proud of my Girls!
Andrea was scheduled to run the FLS 30k this morning. When the alarm went off at 4am she didn't seem enthused about an event that was an hour away. After laying in bed for a couple minutes Andrea told me, "I'd rather sleep a little longer and run around Kingwood later".
Admittedly, I was concerned about Andreas ability to cover 18-miles unsupported. The facts are this, her knee pain still surfaces from time to time and she has never run more than 15-miles.
In the end, she ran the miles like a CHAMP! She ran the entire distance, maintained a respectable pace, and her knee pain was minimal.
Way to go, Andrea! You're a great runner and will be ready for your marathon debut next month...
While Andrea was out running, I took Alison and Preston bicycling. Alison biked the five-mile loop like an athlete. Preston enjoyed his ride with me. He has nearly outgrown his bike seat, so I'll have to find a bike trailer soon. The kids also "worked-out with dad" in the gym. The entertainment they provided me was priceless. Alison's strength is amazing. At one time I heard Alison say, "Look how strong I am, dad". When I looked over she had both hands on a 50-lb dumbbell, which she had lifted a foot off the floor. Seriously, her arms are so tiny.... how can she lift that much weight!?!?
Trail Bike:
5.5 miles
43:12
Strength Training:
Upper-Body and Mid-Body
The kids and I also went for a walk to encourage Andrea on the final mile of her run.
After a yummy lunch at Schlotzski's I walked on the treadmill to complete two-hours of cardio for the day.
Walk:
4.31 miles
1:15:49
17:35 pace
Body Weight:
195.5 lbs
Admittedly, I was concerned about Andreas ability to cover 18-miles unsupported. The facts are this, her knee pain still surfaces from time to time and she has never run more than 15-miles.
In the end, she ran the miles like a CHAMP! She ran the entire distance, maintained a respectable pace, and her knee pain was minimal.
Way to go, Andrea! You're a great runner and will be ready for your marathon debut next month...
While Andrea was out running, I took Alison and Preston bicycling. Alison biked the five-mile loop like an athlete. Preston enjoyed his ride with me. He has nearly outgrown his bike seat, so I'll have to find a bike trailer soon. The kids also "worked-out with dad" in the gym. The entertainment they provided me was priceless. Alison's strength is amazing. At one time I heard Alison say, "Look how strong I am, dad". When I looked over she had both hands on a 50-lb dumbbell, which she had lifted a foot off the floor. Seriously, her arms are so tiny.... how can she lift that much weight!?!?
Trail Bike:
5.5 miles
43:12
Strength Training:
Upper-Body and Mid-Body
The kids and I also went for a walk to encourage Andrea on the final mile of her run.
After a yummy lunch at Schlotzski's I walked on the treadmill to complete two-hours of cardio for the day.
Walk:
4.31 miles
1:15:49
17:35 pace
Body Weight:
195.5 lbs
Saturday, December 12, 2009
Only 12-miles...
Tom and I got off work just in time to run with KW FIT. I was glad to see more runners out this morning, as compared to the last couple long runs. My group ran seven strong!
With a 5:30am start the KWFIT head coaches tend to keep the routes on lighted streets, which does not appeal to me. I'd rather run in the trails with head lamps. Of course I know we have to do what is safe for the runners. The route took use directly in front of my house. The temperature was perfect. Unfortunately, the humidity was 100% and the roads/pathways held ankle deep water in many areas.
Hopefully, I'm not peaking too early, because I feel good.... really good. There isn't any evidence that I even ran this morning. I'm feeling extremely confident about my fitness level. I ran 23-miles the five-days after completing a 50k. This morning I ran 12 miles on concrete at a decent pace (for me) and it was like a leisure walk.
Who would have known trail running and ultras would be the key to unlock running bliss!?!?
Run:
12.28 miles
2:21:13
11:30 pace
Body Weight:
195.0
With the kids at home this weekend, I got lazy and didn't lift weights. I'll try to find time tomorrow after Andrea's 30k race.
With a 5:30am start the KWFIT head coaches tend to keep the routes on lighted streets, which does not appeal to me. I'd rather run in the trails with head lamps. Of course I know we have to do what is safe for the runners. The route took use directly in front of my house. The temperature was perfect. Unfortunately, the humidity was 100% and the roads/pathways held ankle deep water in many areas.
Hopefully, I'm not peaking too early, because I feel good.... really good. There isn't any evidence that I even ran this morning. I'm feeling extremely confident about my fitness level. I ran 23-miles the five-days after completing a 50k. This morning I ran 12 miles on concrete at a decent pace (for me) and it was like a leisure walk.
Who would have known trail running and ultras would be the key to unlock running bliss!?!?
Run:
12.28 miles
2:21:13
11:30 pace
Body Weight:
195.0
With the kids at home this weekend, I got lazy and didn't lift weights. I'll try to find time tomorrow after Andrea's 30k race.
Thursday, December 10, 2009
What time is it?
Bob and I drove to Lake Houston Park for a run-hike.
For the first time in years, I ran without any form of technology. Trust me, this was NOT a planned idea. My OCD went into hyper-drive, because it drives me NUTS running without my Garmin. If that wasn't bad enough, neither of us had a watch.
I explained to Bob that my selective OCD weighs heavy on parts of my life, which includes running. If Bob would not been there I would have drove home and retrieved my watch before running.
As tough as it was for me, I ran anyways. I TRY not to let my OCD effect other people.
About a third of a mile into the run we stopped at the nature center to glance at the clock. At a minimum, we would know the total time for the workout.
As for the run, it was another great day in the forest. The trails were muddy and holding water, yet we managed to navigate through the trails without getting wet. Bob spotted a pack of wild hogs twice, which was truly a delight. On the drive to the park I mentioned the lack of wildlife in this park, then we spot a pack of wild hogs. Too cool!
We ran what we assumed was four miles out and walked the same route back. With the assumption we were running an 11:00/minute pace that would have been 44-minutes. The walk felt like a 16:00 minute pace, which would yield 1:04:00. If you add in 15-minutes to and from the nature center we should have been close to two-hours.
Once we reached the nature center the clock showed we had been out for 1:45:00 minutes. Add the other 15-minutes and we were DEADLY ACCURATE with a total time of two-hours. Needless to say I was impressed with our estimates.
At home I crunched the numbers and it looks like we ran a little longer than four-miles.
Run:
4.4 miles
47:40
10:50 pace
Walk:
4.4 miles
1:12:20
16:25 pace
Body Weight:
194.75
Struggled in the gym. Everything that was easy last week seemed really heavy today.
Strength Training:
Mid-body and Lower body
For the first time in years, I ran without any form of technology. Trust me, this was NOT a planned idea. My OCD went into hyper-drive, because it drives me NUTS running without my Garmin. If that wasn't bad enough, neither of us had a watch.
I explained to Bob that my selective OCD weighs heavy on parts of my life, which includes running. If Bob would not been there I would have drove home and retrieved my watch before running.
As tough as it was for me, I ran anyways. I TRY not to let my OCD effect other people.
About a third of a mile into the run we stopped at the nature center to glance at the clock. At a minimum, we would know the total time for the workout.
As for the run, it was another great day in the forest. The trails were muddy and holding water, yet we managed to navigate through the trails without getting wet. Bob spotted a pack of wild hogs twice, which was truly a delight. On the drive to the park I mentioned the lack of wildlife in this park, then we spot a pack of wild hogs. Too cool!
We ran what we assumed was four miles out and walked the same route back. With the assumption we were running an 11:00/minute pace that would have been 44-minutes. The walk felt like a 16:00 minute pace, which would yield 1:04:00. If you add in 15-minutes to and from the nature center we should have been close to two-hours.
Once we reached the nature center the clock showed we had been out for 1:45:00 minutes. Add the other 15-minutes and we were DEADLY ACCURATE with a total time of two-hours. Needless to say I was impressed with our estimates.
At home I crunched the numbers and it looks like we ran a little longer than four-miles.
Run:
4.4 miles
47:40
10:50 pace
Walk:
4.4 miles
1:12:20
16:25 pace
Body Weight:
194.75
Struggled in the gym. Everything that was easy last week seemed really heavy today.
Strength Training:
Mid-body and Lower body
Wednesday, December 09, 2009
Three's Good Company
What a great day to run at East End Park. The tranquility of the San Jacinto River, the winter foliage, and the lack of urban life was exactly what I needed.
I’ve not been in a talkative mood today, which is often mistaken for being in a ‘bad mood’. Seven magical miles through the forest squeezed the silence out of me. Before the run was over I found myself being chatty. I love the way running always heightens my mood in a positive way.
Tonight’s crew included me, Tom, and Andrea. The 40-degree temperatures kept most of the dog owners at home, but a few still made their way to the park to let their dogs roam free without a leash. Early in the run I saw four large dogs ahead of us. In a last minute decision, I picked up a long four-foot stick… just in case the dogs were not friendly. Two dogs were off leash, but they were friendly, although they wanted us to stop and pet them. Tom nearly tripped as one of the dogs was looking for his attention. When the dog came to me, I GENTALLY used to stick to push him aside. The stick worked well and I ended up running with it the entire time. I probably looked like a weirdo, but I don’t care anymore. It didn’t bother me to run with the stick and I felt safe.
We started at 4:30 and enjoyed the opportunity to log some quality nighttime trail running. This will come in handily in future races.
Andrea and I left the park and grabbed a sandwich a few miles from the house. Thirty-minutes of cardio still remained to be completed, so I decided to run home and let her drive the truck.
It’s been a good day to be a runner. I ran three more miles than scheduled and I would have liked to done more.
Run:
9.05 miles
1:38:04
10:50 pace
Walk:
1.16 miles
20:29
17:39 pace
Body Weight:
196.0
I skipped the gym workout. I’ll double up tomorrow, because I want to add more back exercises. Yes, my back still aches when I run.
I’m not sure what I was thinking, but today I registered for the Rocky Raccoon 50-miler. I’ve been contemplating my ability to cover the distance for a few days. Instead of fretting over it for days, I decided to treat the registration like a band-aid and “just do it real quick”.
Wish me luck. I’ll need it, plus some!
I’ve not been in a talkative mood today, which is often mistaken for being in a ‘bad mood’. Seven magical miles through the forest squeezed the silence out of me. Before the run was over I found myself being chatty. I love the way running always heightens my mood in a positive way.
Tonight’s crew included me, Tom, and Andrea. The 40-degree temperatures kept most of the dog owners at home, but a few still made their way to the park to let their dogs roam free without a leash. Early in the run I saw four large dogs ahead of us. In a last minute decision, I picked up a long four-foot stick… just in case the dogs were not friendly. Two dogs were off leash, but they were friendly, although they wanted us to stop and pet them. Tom nearly tripped as one of the dogs was looking for his attention. When the dog came to me, I GENTALLY used to stick to push him aside. The stick worked well and I ended up running with it the entire time. I probably looked like a weirdo, but I don’t care anymore. It didn’t bother me to run with the stick and I felt safe.
We started at 4:30 and enjoyed the opportunity to log some quality nighttime trail running. This will come in handily in future races.
Andrea and I left the park and grabbed a sandwich a few miles from the house. Thirty-minutes of cardio still remained to be completed, so I decided to run home and let her drive the truck.
It’s been a good day to be a runner. I ran three more miles than scheduled and I would have liked to done more.
Run:
9.05 miles
1:38:04
10:50 pace
Walk:
1.16 miles
20:29
17:39 pace
Body Weight:
196.0
I skipped the gym workout. I’ll double up tomorrow, because I want to add more back exercises. Yes, my back still aches when I run.
I’m not sure what I was thinking, but today I registered for the Rocky Raccoon 50-miler. I’ve been contemplating my ability to cover the distance for a few days. Instead of fretting over it for days, I decided to treat the registration like a band-aid and “just do it real quick”.
Wish me luck. I’ll need it, plus some!
Tuesday, December 08, 2009
Devoted, without being a Slave
I'm at work today.
I had an incredible run around the main fire station. Unfortunately, it was cut a half-mile short when we got an EMS call. After the call I finished the run and lifted weights. Not sure why, but I lacked any form of energy in the gym.
Once we returned to station two I watched the Biggest Loser finale. I was bothered by the bias "offer" made to Shay by Subway and Biggest Loser. As the heaviest person on the ranch, she should have lost more weight. Seriously, did you see her percentage of weight loss? It was not in line with the other participants. I also remember the first couple episodes where they showed a glimpse of her personality, which was shitty. I understand she's had a hard life, but that's life. Lots of people experience similar obstacles. Some experiences worst than hers, some less. I just think there are more deserving people and or organizations for the money. Shay did nothing to deserve this kind of "surprise". For crying out loud.... she didn't even act grateful by the offer.
When the show was over I set up my bike trainer for 1.5 hours of cardio. Before I had a chance to start cycling we got another EMS call. We returned from this call at 10:30 pm and I still found the devotion to complete my workout.
I'm not happy about my lack of weight loss. Therefore, now is not the time to slack off or make excuses. When times get tough, I'll adjust and get tougher!!!
I'm glad it's all done. Heck, I'm even proud of myself. Its after 1am and I could have been asleep hours ago. Maybe the scale will be nice to me tomorrow...
Run:
3.08 miles
32:10
10:27 pace
Bike Trainer:
22.63 miles
1:28:04
15.42 mph
Strength Training:
Upper Body
Weight:
199.0
I had an incredible run around the main fire station. Unfortunately, it was cut a half-mile short when we got an EMS call. After the call I finished the run and lifted weights. Not sure why, but I lacked any form of energy in the gym.
Once we returned to station two I watched the Biggest Loser finale. I was bothered by the bias "offer" made to Shay by Subway and Biggest Loser. As the heaviest person on the ranch, she should have lost more weight. Seriously, did you see her percentage of weight loss? It was not in line with the other participants. I also remember the first couple episodes where they showed a glimpse of her personality, which was shitty. I understand she's had a hard life, but that's life. Lots of people experience similar obstacles. Some experiences worst than hers, some less. I just think there are more deserving people and or organizations for the money. Shay did nothing to deserve this kind of "surprise". For crying out loud.... she didn't even act grateful by the offer.
When the show was over I set up my bike trainer for 1.5 hours of cardio. Before I had a chance to start cycling we got another EMS call. We returned from this call at 10:30 pm and I still found the devotion to complete my workout.
I'm not happy about my lack of weight loss. Therefore, now is not the time to slack off or make excuses. When times get tough, I'll adjust and get tougher!!!
I'm glad it's all done. Heck, I'm even proud of myself. Its after 1am and I could have been asleep hours ago. Maybe the scale will be nice to me tomorrow...
Run:
3.08 miles
32:10
10:27 pace
Bike Trainer:
22.63 miles
1:28:04
15.42 mph
Strength Training:
Upper Body
Weight:
199.0
Monday, December 07, 2009
I'm a Runner
Only two days after an ultra run and I'm on the road again. And boy did it feel good! The knees were slow to respond, but after half a mile my legs were ready to blaze a trail. I ran a comfortable effort with little regard to pace.
The weather sucked, so you would think. It's cold, gloomy, and raining. A lot like my knees, the first half mile was spent adjusting to the rain. During that short time I embraced the weather. The change in mindset made for a wonderful run!
Andrea and I ran together. We ran six miles to Schlotzsky's for dinner. The store was empty. As we approached the store clerk watched us running across the parking lot. When we walked in the store soaking wet he said, "That's impressive". Moments like these fuel my life!
Earlier in the day I made an attempt to ride my bike. It was cold and wet, which I don't enjoy when cycling. I scrubbed the ride before the odometer reached two-miles.
Lifted weights in the gym. Uneventful workout.
Run:
7.0 miles
1:19:53
11:24 pace
Walk:
1.65 miles
28:25
17:13 pace
Trail Bike:
1.87 miles
12:44
8.97 mph
Body Weight:
198.0
Texas Trail Run 50k review has been posted. Back dated to 12/05/2009 (race date)
The weather sucked, so you would think. It's cold, gloomy, and raining. A lot like my knees, the first half mile was spent adjusting to the rain. During that short time I embraced the weather. The change in mindset made for a wonderful run!
Andrea and I ran together. We ran six miles to Schlotzsky's for dinner. The store was empty. As we approached the store clerk watched us running across the parking lot. When we walked in the store soaking wet he said, "That's impressive". Moments like these fuel my life!
Earlier in the day I made an attempt to ride my bike. It was cold and wet, which I don't enjoy when cycling. I scrubbed the ride before the odometer reached two-miles.
Lifted weights in the gym. Uneventful workout.
Run:
7.0 miles
1:19:53
11:24 pace
Walk:
1.65 miles
28:25
17:13 pace
Trail Bike:
1.87 miles
12:44
8.97 mph
Body Weight:
198.0
Texas Trail Run 50k review has been posted. Back dated to 12/05/2009 (race date)
Sunday, December 06, 2009
Recovering Nicely
Still sore. Still recovering.
In an attempt to loosen my aching knees, I went for a two-hour walk. The walk fixed my knees, but now my back is starting to ache... again.
No weight training today. I'll lift and try to run tomorrow.
VERY happy to report my body weight stayed under 200. After yesterdays free-meal, I was worried my weight would sneak above 200 lbs for one last sucker-punch.
Walk:
6.97 miles
2:02:25
17:34 pace
Body Weight:
199.0
Working on my Texas Trail Run 50k report. I should have something posted tomorrow.
In an attempt to loosen my aching knees, I went for a two-hour walk. The walk fixed my knees, but now my back is starting to ache... again.
No weight training today. I'll lift and try to run tomorrow.
VERY happy to report my body weight stayed under 200. After yesterdays free-meal, I was worried my weight would sneak above 200 lbs for one last sucker-punch.
Walk:
6.97 miles
2:02:25
17:34 pace
Body Weight:
199.0
Working on my Texas Trail Run 50k report. I should have something posted tomorrow.
Saturday, December 05, 2009
Texas Trail Run 50k
When I’m running an endurance event I think of hundreds of great topics to discuss on my blog. Somewhere between the trails and my computer something happens. It’s almost like I have too much to talk about. There’s a virtual bottle neck of thoughts that can’t make it to the keyboard. How can I have so much to say, yet not sure where to start?
I’m searching for a standard format for race review’s and recap. Awww, the beauty of having selective OCD, everything has to be standardized or at least organized. With that said, here’s the Texas Trails 50k race review:
Pre-race:
For nearly three-weeks I’ve been telling everyone I have my sights on a 50-miler. To be completely honest, I have a specific race in mind, the Rocky Raccoon 50-miler on February 10, 2010. My objective was simple. Finish the Rocky Raccoon 50k and Texas Trails 50k without any serious complications and I’ll register for RR50 miler. Well, both of those runs are now complete, but I’m not sure where I stand…
I assumed the second 50k would be easier than the first. The distance and the course were the same, but this was not an easy run. In fact, I found this run more mentally demanding than the first. RR50k was my first ultra, so there was a fair amount of hype and “the unknown” encompassing the run. While running TT50k, I knew the distance “could” be done, yet thoughts of failure tirelessly flooded my mind.
Weather:
Over the last week I’ve been nervously watching the weather. The forecast varied daily, depending on which television news channel I watched. The one thing they all had in common was a unified forecast of freezing temperatures with snow, ice, and/or sleet. Without stressing too much, I made a few purchases to ensure sufficient warmth during the run.
There was a chance of icy roads, so Kevin was hospitable enough to allow Andrea and I stay at his house in Conroe. Kevin’s home is 45-minutes closer to Huntsville State Park than Kingwood, which was safer and enabled us to sleep later. If that’s not enough, we saved $75 by not staying in a hotel. Thanks Kevin, you ROCK!!!
On race morning we were out the door by 5am. The morning temperatures were in the low 20’s. I knew it had been freezing all night by the crunching sound I heard as I walked across Kevin's lawn. It was so cold my truck door was stuck closed. Of course I pulled at the door till I freed it loose.
We arrived at the park 1.5 hours early, partly because we left a safe drive-time margin and we also thought the race started at 7am. We spent a lot of time meandering around the lodge and starting line. We got a true feel for how cold it was walking between the lodge and our truck. I tried acclimating to the temperatures, but it was not possible to keep warm while standing still.
Don’t allow me to paint the wrong picture. It was a beautiful morning. The temperature at the Lodge was 23 degrees with clear blue skies. The forest canopy was still covered in snow from the prior night’s winter storm and for those first few hours the sun glistening off the ice and snow was absolutely surreal. I wonder how many people know what it feels like to run in a forest while the sun melts the snow over your head, allowing smaller pieces of ice to fall all around you? If only I could run with a camera to capture these divine portraits, I’m sure I could sell them for thousands of dollars. I made time for a couple mental snap shots. These virtual snapshots will forever be personal treasures.
Timing:
The first three hours of running went great. I took my first walk break at nine miles. The pace was 11:30 for the first two hours, much faster than planned. I took two more walk breaks on the third hour, which only slowed my pace to 11:45. From that point forward I ran 15-minutes, followed by a 5-minute walk. This was all part of a master plan to run a sub-seven hour 50k.
As I mentioned above, I struggled mentally with staying in motion during the later parts of this race. Once I hit the marathon distance I walked all the hills. I was surprised how much walking the inclines helped. I continued my walk/run regimen with a bit more confidence. Walking the hills enabled me to greatly improve my overall pace, which was the result of running the flats and downhills faster.
At one time I thought a 6:30 finish was a real possibility. My original goal was to run a sub-seven hour 50k and I thought I would smash my first 50k time. In the end, I stopped the clock at 6:55:38, which was good enough for an 11-minute PR. It wasn’t pretty, but I’ll take it! A PR is a PR, right?
Route/Course:
I thought I saw everything Huntsville State Park had to offer on the last run. I was wrong. The first 6.5 mile loop took us along the North side of the Park, which was not part of the RR50k route. The second and third 12.5 mile loops took us atop of the dam, which was scenic and also new to me.
For the most part, terrain and surface was the same. There’s not a bad run in Huntsville State Park. The entire place is a trail runners paradise.
As I approached the FINAL aid station, my Garmin 310 showed 29.1 miles. Knowing 50k is 31 miles, I was happy to know the pain would end in less than two miles. That was before the final aid station volunteer yelled out, "only 2.8 miles to the finish". The extra distance completely took the wind out of my sail.
I wasn’t the only one struggling, so I had a chance to talk with other runners over those final miles. Most of these runners had GPS watches too and we were all showing the course anywhere from 0.75-0.90 mile longer than 50k.
I have to realize trail races are an entirely different creature. Very few trail races are “certified” and I need to learn to be okay with that. An older runner said it best… “I like getting more than I paid for”. What a great point of view! In an attempt to cheer myself up I kept silently repeating, “It’s a good feeling to PR on a longer course”.
Damage Control:
I’m tired and I’m sore, but I’m NOT broken. My back bothered me a lot during this run. The issue started as early as the second hour of running. I went through multiple stretches trying to mitigate the pain. Nothing made the discomfort go away. On the other hand, the pain remained a constant and was never severe enough to stop me.
The big toe on my left foot was rubbing against my shoe. It was annoying in the beginning, yet never caused any real issues after the halfway mark. I also found a small blister on the bottom on my right foot.
As with most distances over 15 miles, my knees became extremely sore once I stopped running.
It sounds like a lot, but I fared well on the run.
Race/RD/Aid Stations:
One of the coolest features was the use of chip timing. I don’t hide the fact that I’m a total nerd for the numbers. The chip enabled me to see my time at each loop, pace, and place. Very cool!
Months ago I read somewhere that this race was the resurrection of the old Sunmart Race. I wasn’t expecting a lot, but I was a tiny bit disappointed at the price point in relationship to what I received. I’m not trying to sound stingy; I’ve just come to except swag from long distance races. I received two items for my endurance run. One was a nice technical shirt. The second item was a very inexpensive white hoodie. Those who run a lot of races get tired of useless medals and ask for more useful items, such as the hoodie. Because I’m still a newbie, I cherish ribbons and medals. These are tokens of my accomplishments. Call me shallow, but I also wish they would print the distance larger on the shirts. Seriously, I just ran 31 miles and I want everyone around me to know it! It’s difficult to see the distance on either shirt, especially the RR50k.
The aid stations were very well stocked, which you’ll read about under “Fuel”. At the finish line they provided warm food in the form of pizza and soup. Both had meat, so I chose to pass. Andrea said they had veggie pizzas at one time, but they went fast.
Gear:
I broke a cardinal running rule. I started the race with several new items. One was a Nathan Hydration Race Vest. I wore it on last week’s 18-miler and it rubbed a large raw spot on my back. I still have a 2-inch x 5-inch scab from last week’s run. I called Nathan and they talked me though the proper adjustments and assured me the rubbing issue would not happen again. Indeed they were correct. The vest fit well and didn’t cause any issues on today’s run.
As I went for my first drink I realized a major problem that was not a manufacturer’s defect. The freezing temperatures froze the water inside the hose and valve. When I realized this problem I blurted out loud, “You gotta be kidding me!!!” followed by a devilish laugh. A couple runners nearby looked at me with a puzzled look before I explained my problem to them. I stuck the hose in my shirt and within half a mile I was able to take my first drink. I assumed everything was in good order, so I decided to leave to hose on the clip. But once again, the water in the hose froze. Now that is cold!
Another new item I wore was calf compression sleeves. I’ve been reading about the benefits and seen lots of runners with them, so I figured I’d give them a try. I was hoping they would help with recovery. An added bonus was a smidge of heat retention for my lower legs.
I’m still not sure if they were a wise investment. They did well at keeping my legs warm, but that’s not entirely why I bought them. My shins are sore, yet my calves feel good. I’ve not run enough endurance runs to be able to feel the difference with and without the compression sleeves.
As important as what I wore is what I did NOT wear. I skipped the compression cycling-style shorts. They help me with thigh chaffing and I usually wear them when I run over 12 miles. It’s been a while since I’ve had any chaffing issues; therefore I skipped the compression shorts. A couple small areas chaffed, but everything was minor.
For 20 degree weather I wore: head band to keep my ears warm, long sleeve shirt, short sleeve technical shirt, race ready shorts, calf compression sleeves, Brooks Cascadia shoes, and gloves. Within three miles I was 100% comfortable.
Fuel/Hydration/Supplements:
As mentioned under ‘Gear’, I wore a hydration backpack. I took water at every aid station and conserved the water I carried with me. I refilled the pack on the start of the final loop, although I think I could have made it without refilling. I need to work of refilling the back in a race. It felt like I wasted a couple minutes trying to get the bladder out, filled, and secured.
I’ve continued with my regimen of one S-cap every thirty minutes and Gu every hour. They say there is a first time for everything. Well today was the first time I had to “chew” Gu. The freezing temperatures turned the gel into a solid.
After the first hour of running I noticed I was extremely hungry. I fought the urges to eat at the aid stations for a few hours, but then I could fight no more. By then I wasn’t thinking logical and I walked out of an aid station with a Payday candy bar (240 calories). And that’s not the worst of it… I did the exact same thing for the next two aid stations. I finished the candy binge with a hand full of M&M’s. The abundance of simple carbohydrates played havoc on my stomach. I was nauseated and felt horrible. During the last two hours I skipped my Gu’s and fought the urge to throw up.
I knew better than to eat candy, but I couldn’t resist. I consumed nearly 1500 calories during the run. Once again, valuable lessons learned about fueling during endurance events.
Runners/Friends:
I saw several runners I knew in the crowd; Karen, who is also a blogger and placed SECOND in her age bracket (Congrats!), Helen Grant, Roger Boak, Yong Collins, and few other people whom I don’t know their names.
We were warned of the ice on the wood bridges, but surprisingly, I didn’t see anyone fall today. It would appear that everyone was extra carefully. As for me, I only stumbled once. Thankfully I didn’t fall. Being cold and striking the ground would have been atrocious.
Andrea ran the 12.5 mile race. Everyone was amused by the Race Director and how he repeatedly referred to the 12.5 mile route as the “Fun Run”.
We picked up our race packets last night and all the runners were divided by gender into 5-year age brackets. Andrea and I looked over the list and counted seven other women in her age group. Within minutes of this information her race strategy changed. Andrea decided she was in pursuit of hardware.
Andrea had a solid effort and ran an impressive 2:00:13. Her route was long too, which measured nearly 13 miles on a trail! Unfortunately, they only awarded the top three in ten-year brackets. She came in sixth place, but would have won third with five-year age brackets. I felt bad for Andrea. She put it all on the line and walked away empty handed. At a minimum, I would have liked to seen the 12.5 mile runners receive a token finisher’s item.
No need to worry too much. Andrea is only getting faster, so hardware is in her future.
Well, there’s my Texas Trails 50k race review. We forgot the battery to our camera, so I only have a few phone pictures to share. I’m leaving lots of small details out, but for the true experience you need to lace up your shoes and leave a little sweat on the trails. It’s the only way to really experience endurance trail running!
I’m searching for a standard format for race review’s and recap. Awww, the beauty of having selective OCD, everything has to be standardized or at least organized. With that said, here’s the Texas Trails 50k race review:
Pre-race:
For nearly three-weeks I’ve been telling everyone I have my sights on a 50-miler. To be completely honest, I have a specific race in mind, the Rocky Raccoon 50-miler on February 10, 2010. My objective was simple. Finish the Rocky Raccoon 50k and Texas Trails 50k without any serious complications and I’ll register for RR50 miler. Well, both of those runs are now complete, but I’m not sure where I stand…
I assumed the second 50k would be easier than the first. The distance and the course were the same, but this was not an easy run. In fact, I found this run more mentally demanding than the first. RR50k was my first ultra, so there was a fair amount of hype and “the unknown” encompassing the run. While running TT50k, I knew the distance “could” be done, yet thoughts of failure tirelessly flooded my mind.
Weather:
Over the last week I’ve been nervously watching the weather. The forecast varied daily, depending on which television news channel I watched. The one thing they all had in common was a unified forecast of freezing temperatures with snow, ice, and/or sleet. Without stressing too much, I made a few purchases to ensure sufficient warmth during the run.
There was a chance of icy roads, so Kevin was hospitable enough to allow Andrea and I stay at his house in Conroe. Kevin’s home is 45-minutes closer to Huntsville State Park than Kingwood, which was safer and enabled us to sleep later. If that’s not enough, we saved $75 by not staying in a hotel. Thanks Kevin, you ROCK!!!
On race morning we were out the door by 5am. The morning temperatures were in the low 20’s. I knew it had been freezing all night by the crunching sound I heard as I walked across Kevin's lawn. It was so cold my truck door was stuck closed. Of course I pulled at the door till I freed it loose.
We arrived at the park 1.5 hours early, partly because we left a safe drive-time margin and we also thought the race started at 7am. We spent a lot of time meandering around the lodge and starting line. We got a true feel for how cold it was walking between the lodge and our truck. I tried acclimating to the temperatures, but it was not possible to keep warm while standing still.
Don’t allow me to paint the wrong picture. It was a beautiful morning. The temperature at the Lodge was 23 degrees with clear blue skies. The forest canopy was still covered in snow from the prior night’s winter storm and for those first few hours the sun glistening off the ice and snow was absolutely surreal. I wonder how many people know what it feels like to run in a forest while the sun melts the snow over your head, allowing smaller pieces of ice to fall all around you? If only I could run with a camera to capture these divine portraits, I’m sure I could sell them for thousands of dollars. I made time for a couple mental snap shots. These virtual snapshots will forever be personal treasures.
Timing:
The first three hours of running went great. I took my first walk break at nine miles. The pace was 11:30 for the first two hours, much faster than planned. I took two more walk breaks on the third hour, which only slowed my pace to 11:45. From that point forward I ran 15-minutes, followed by a 5-minute walk. This was all part of a master plan to run a sub-seven hour 50k.
As I mentioned above, I struggled mentally with staying in motion during the later parts of this race. Once I hit the marathon distance I walked all the hills. I was surprised how much walking the inclines helped. I continued my walk/run regimen with a bit more confidence. Walking the hills enabled me to greatly improve my overall pace, which was the result of running the flats and downhills faster.
At one time I thought a 6:30 finish was a real possibility. My original goal was to run a sub-seven hour 50k and I thought I would smash my first 50k time. In the end, I stopped the clock at 6:55:38, which was good enough for an 11-minute PR. It wasn’t pretty, but I’ll take it! A PR is a PR, right?
Route/Course:
I thought I saw everything Huntsville State Park had to offer on the last run. I was wrong. The first 6.5 mile loop took us along the North side of the Park, which was not part of the RR50k route. The second and third 12.5 mile loops took us atop of the dam, which was scenic and also new to me.
For the most part, terrain and surface was the same. There’s not a bad run in Huntsville State Park. The entire place is a trail runners paradise.
As I approached the FINAL aid station, my Garmin 310 showed 29.1 miles. Knowing 50k is 31 miles, I was happy to know the pain would end in less than two miles. That was before the final aid station volunteer yelled out, "only 2.8 miles to the finish". The extra distance completely took the wind out of my sail.
I wasn’t the only one struggling, so I had a chance to talk with other runners over those final miles. Most of these runners had GPS watches too and we were all showing the course anywhere from 0.75-0.90 mile longer than 50k.
I have to realize trail races are an entirely different creature. Very few trail races are “certified” and I need to learn to be okay with that. An older runner said it best… “I like getting more than I paid for”. What a great point of view! In an attempt to cheer myself up I kept silently repeating, “It’s a good feeling to PR on a longer course”.
Damage Control:
I’m tired and I’m sore, but I’m NOT broken. My back bothered me a lot during this run. The issue started as early as the second hour of running. I went through multiple stretches trying to mitigate the pain. Nothing made the discomfort go away. On the other hand, the pain remained a constant and was never severe enough to stop me.
The big toe on my left foot was rubbing against my shoe. It was annoying in the beginning, yet never caused any real issues after the halfway mark. I also found a small blister on the bottom on my right foot.
As with most distances over 15 miles, my knees became extremely sore once I stopped running.
It sounds like a lot, but I fared well on the run.
Race/RD/Aid Stations:
One of the coolest features was the use of chip timing. I don’t hide the fact that I’m a total nerd for the numbers. The chip enabled me to see my time at each loop, pace, and place. Very cool!
Months ago I read somewhere that this race was the resurrection of the old Sunmart Race. I wasn’t expecting a lot, but I was a tiny bit disappointed at the price point in relationship to what I received. I’m not trying to sound stingy; I’ve just come to except swag from long distance races. I received two items for my endurance run. One was a nice technical shirt. The second item was a very inexpensive white hoodie. Those who run a lot of races get tired of useless medals and ask for more useful items, such as the hoodie. Because I’m still a newbie, I cherish ribbons and medals. These are tokens of my accomplishments. Call me shallow, but I also wish they would print the distance larger on the shirts. Seriously, I just ran 31 miles and I want everyone around me to know it! It’s difficult to see the distance on either shirt, especially the RR50k.
The aid stations were very well stocked, which you’ll read about under “Fuel”. At the finish line they provided warm food in the form of pizza and soup. Both had meat, so I chose to pass. Andrea said they had veggie pizzas at one time, but they went fast.
Gear:
I broke a cardinal running rule. I started the race with several new items. One was a Nathan Hydration Race Vest. I wore it on last week’s 18-miler and it rubbed a large raw spot on my back. I still have a 2-inch x 5-inch scab from last week’s run. I called Nathan and they talked me though the proper adjustments and assured me the rubbing issue would not happen again. Indeed they were correct. The vest fit well and didn’t cause any issues on today’s run.
As I went for my first drink I realized a major problem that was not a manufacturer’s defect. The freezing temperatures froze the water inside the hose and valve. When I realized this problem I blurted out loud, “You gotta be kidding me!!!” followed by a devilish laugh. A couple runners nearby looked at me with a puzzled look before I explained my problem to them. I stuck the hose in my shirt and within half a mile I was able to take my first drink. I assumed everything was in good order, so I decided to leave to hose on the clip. But once again, the water in the hose froze. Now that is cold!
Another new item I wore was calf compression sleeves. I’ve been reading about the benefits and seen lots of runners with them, so I figured I’d give them a try. I was hoping they would help with recovery. An added bonus was a smidge of heat retention for my lower legs.
I’m still not sure if they were a wise investment. They did well at keeping my legs warm, but that’s not entirely why I bought them. My shins are sore, yet my calves feel good. I’ve not run enough endurance runs to be able to feel the difference with and without the compression sleeves.
As important as what I wore is what I did NOT wear. I skipped the compression cycling-style shorts. They help me with thigh chaffing and I usually wear them when I run over 12 miles. It’s been a while since I’ve had any chaffing issues; therefore I skipped the compression shorts. A couple small areas chaffed, but everything was minor.
For 20 degree weather I wore: head band to keep my ears warm, long sleeve shirt, short sleeve technical shirt, race ready shorts, calf compression sleeves, Brooks Cascadia shoes, and gloves. Within three miles I was 100% comfortable.
Fuel/Hydration/Supplements:
As mentioned under ‘Gear’, I wore a hydration backpack. I took water at every aid station and conserved the water I carried with me. I refilled the pack on the start of the final loop, although I think I could have made it without refilling. I need to work of refilling the back in a race. It felt like I wasted a couple minutes trying to get the bladder out, filled, and secured.
I’ve continued with my regimen of one S-cap every thirty minutes and Gu every hour. They say there is a first time for everything. Well today was the first time I had to “chew” Gu. The freezing temperatures turned the gel into a solid.
After the first hour of running I noticed I was extremely hungry. I fought the urges to eat at the aid stations for a few hours, but then I could fight no more. By then I wasn’t thinking logical and I walked out of an aid station with a Payday candy bar (240 calories). And that’s not the worst of it… I did the exact same thing for the next two aid stations. I finished the candy binge with a hand full of M&M’s. The abundance of simple carbohydrates played havoc on my stomach. I was nauseated and felt horrible. During the last two hours I skipped my Gu’s and fought the urge to throw up.
I knew better than to eat candy, but I couldn’t resist. I consumed nearly 1500 calories during the run. Once again, valuable lessons learned about fueling during endurance events.
Runners/Friends:
I saw several runners I knew in the crowd; Karen, who is also a blogger and placed SECOND in her age bracket (Congrats!), Helen Grant, Roger Boak, Yong Collins, and few other people whom I don’t know their names.
We were warned of the ice on the wood bridges, but surprisingly, I didn’t see anyone fall today. It would appear that everyone was extra carefully. As for me, I only stumbled once. Thankfully I didn’t fall. Being cold and striking the ground would have been atrocious.
Andrea ran the 12.5 mile race. Everyone was amused by the Race Director and how he repeatedly referred to the 12.5 mile route as the “Fun Run”.
We picked up our race packets last night and all the runners were divided by gender into 5-year age brackets. Andrea and I looked over the list and counted seven other women in her age group. Within minutes of this information her race strategy changed. Andrea decided she was in pursuit of hardware.
Andrea had a solid effort and ran an impressive 2:00:13. Her route was long too, which measured nearly 13 miles on a trail! Unfortunately, they only awarded the top three in ten-year brackets. She came in sixth place, but would have won third with five-year age brackets. I felt bad for Andrea. She put it all on the line and walked away empty handed. At a minimum, I would have liked to seen the 12.5 mile runners receive a token finisher’s item.
No need to worry too much. Andrea is only getting faster, so hardware is in her future.
Well, there’s my Texas Trails 50k race review. We forgot the battery to our camera, so I only have a few phone pictures to share. I’m leaving lots of small details out, but for the true experience you need to lace up your shoes and leave a little sweat on the trails. It’s the only way to really experience endurance trail running!
Thursday, December 03, 2009
Cycling with Friends
Today was a flex day built into my schedule. The flexibility enables me to take the day off if I am tired & sore or go crazy if I feel good. I fell somewhere in the middle.
I ran two and a half miles in the cold. It was hard to get out the door, but I felt better once I started.
At noon Bob, Eric, Steve, and I met near Duessin Park for a bike ride. I was worried about the cooler temperatures, because I don't like cycling in the cold. I bundled up with several layers, including tights. The other guys were aggressive with the pace, so I end up getting warm. I dressed appropriately, had it been a leisure ride.
We had a good ride. When it comes to endurance events I feel strong, but of the four of us, I was the weakest link. It's good to ride and run with stronger athletes. By chasing faster people, I reap the benefits of becoming faster and stronger myself. On the final two mile stretch they put the hammer down, but I had to let them go. With a 31 mile run less than two days away, I had to show some restraint.
After the ride I started 48-hours of recovery with a GREAT sports massage. I asked the therapist to work on my legs and back only. She did wonders with her hands, but ran out of time before letting me flip over and work the front side of my legs (Quads & shins). My right ITB was clearly tight. I broke out in a sweat a couple times due to the pain. She also found several "knots" in my calves. It hurt like hell, but it will pay off in the end.
Skipped strength training. I don't want to take a chance of being sore Saturday.
Run:
2.75 miles
28:58
10:32 pace
Walk:
0.6 mile
9:54
16:30 pace
Road Bike:
17.89 miles
1:01:40
17.41 mph
Body Weight:
196.5
I ran two and a half miles in the cold. It was hard to get out the door, but I felt better once I started.
At noon Bob, Eric, Steve, and I met near Duessin Park for a bike ride. I was worried about the cooler temperatures, because I don't like cycling in the cold. I bundled up with several layers, including tights. The other guys were aggressive with the pace, so I end up getting warm. I dressed appropriately, had it been a leisure ride.
We had a good ride. When it comes to endurance events I feel strong, but of the four of us, I was the weakest link. It's good to ride and run with stronger athletes. By chasing faster people, I reap the benefits of becoming faster and stronger myself. On the final two mile stretch they put the hammer down, but I had to let them go. With a 31 mile run less than two days away, I had to show some restraint.
After the ride I started 48-hours of recovery with a GREAT sports massage. I asked the therapist to work on my legs and back only. She did wonders with her hands, but ran out of time before letting me flip over and work the front side of my legs (Quads & shins). My right ITB was clearly tight. I broke out in a sweat a couple times due to the pain. She also found several "knots" in my calves. It hurt like hell, but it will pay off in the end.
Skipped strength training. I don't want to take a chance of being sore Saturday.
Run:
2.75 miles
28:58
10:32 pace
Walk:
0.6 mile
9:54
16:30 pace
Road Bike:
17.89 miles
1:01:40
17.41 mph
Body Weight:
196.5
Wednesday, December 02, 2009
Better Forecast.... PLEASE
I'm at work today.
Thankfully Tom joined me for a run around the station. It is brutal running small circles at work, which is only tolerable with a running partner.
It was cold outside, but as usual we warmed up within a half mile.
Run:
5.75 miles
1:02:00
10:47 pace
Walk:
0.6 mile
9:25
15:42 pace
Finished the day by lifting weights.
Strength Training:
Upper Body
The forecast for Saturday's run is starting to make me nervous. I don't mind the cold temperatures, but sleet and ice worries me.
Body Weight:
198.75
Thankfully Tom joined me for a run around the station. It is brutal running small circles at work, which is only tolerable with a running partner.
It was cold outside, but as usual we warmed up within a half mile.
Run:
5.75 miles
1:02:00
10:47 pace
Walk:
0.6 mile
9:25
15:42 pace
Finished the day by lifting weights.
Strength Training:
Upper Body
The forecast for Saturday's run is starting to make me nervous. I don't mind the cold temperatures, but sleet and ice worries me.
Body Weight:
198.75
Tuesday, December 01, 2009
Life is Good
Nasty weather killed my evening run. I was hoping to run hills tonight, but it's 40 degrees outside and raining. If I was a tough man I would run in the cold rain, but I'm not! Plus, Taylor is home this week and she is still too young to stay home alone.
No problem... time to execute plan "B". I have a big race this weekend and a build-in 'flex' day. The last minute change of plans will not be a problem on the schedule.
I set up the bike trainer and rode for an hour while watching the Biggest Loser. Whenever I skip a run I don't truly feel like I worked hard enough to burn significant calories. Not to discredit cycling, but cycling seems too easy. Tonight I cranked the resistance waaaay up for the last ten minutes. When I finished riding my thighs were HUGE from all the blood in the muscle. It was kind of cool looking.
After the ride I completed a lower body workout, which felt great. As an added bonus, Andrea joined me in the gym. Its been months since she lifted weights, yet she did really well. I was out of the gym for a couple months myself, but I'm officially back. This week I've resumed all my prior weights from where I left off.
I feel strong, both mentally and physically. More importantly... I'm happy.
Bike Trainer:
17.64 miles
1:00:04
17.61 mph
Strength Training:
Lower Body
Weight:
197.75
No problem... time to execute plan "B". I have a big race this weekend and a build-in 'flex' day. The last minute change of plans will not be a problem on the schedule.
I set up the bike trainer and rode for an hour while watching the Biggest Loser. Whenever I skip a run I don't truly feel like I worked hard enough to burn significant calories. Not to discredit cycling, but cycling seems too easy. Tonight I cranked the resistance waaaay up for the last ten minutes. When I finished riding my thighs were HUGE from all the blood in the muscle. It was kind of cool looking.
After the ride I completed a lower body workout, which felt great. As an added bonus, Andrea joined me in the gym. Its been months since she lifted weights, yet she did really well. I was out of the gym for a couple months myself, but I'm officially back. This week I've resumed all my prior weights from where I left off.
I feel strong, both mentally and physically. More importantly... I'm happy.
Bike Trainer:
17.64 miles
1:00:04
17.61 mph
Strength Training:
Lower Body
Weight:
197.75
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