Staring Down the Barrel

So I awoke this morning and rolled out of bed and almost hit the floor. Normally, I don't have to consciously order "legs activate!" They do it on their own. I'm feeling the after effects of yesterday's 15 miler (and the rest of the day house painting).

My knees are sore. Not long term, debilitating sore. But 'oh-you-gave-me-a-pounding' sore. The pavement is unforgiving this time of year.

Did I really write a post about the benefits and general injury-freeness (it's a word, trust me) of Chi Running??

Actually, I have been quietly dealing with a right IT band achiness for the past few weeks but this area is really not very sore this morning. So, things are not a total loss. It had been killing me after recent 5 and 7 mile runs but not so much after this 15 miler. It could be that my different running technique is alleviating some pressure. Or it could be that I switched to shoes with quite a few less miles on them. Inevitably, when I start feeling leg soreness, the shoes are the culprit. One of these times, I'll switch the shoes out before this happens. But, shoes cost money and I want to soak every last mile I can out of them. I'm currently rotating three old pair in this training season. There's a couple miles left in all of them somewhere. And, really, once a pair sits for a week it magically adds a couple more miles doesn't it?

Yesterdays' run was my first in a long time in the redesigned Asics 2120's. I had been using the 2110's which were great shoes. The 20's have a stiffer mid sole. I'm not a fan. I may look at some Nimbus's next.

All in all, I was pretty happy with how the run went. I tried to hold a consistent 7:30/pace and just relax and practice some Chi running techniques. I was surprised to find myself wearing down around the 12 mile mark but, considering the wind and 5 lbs of clothing I was wearing, I managed alright.

15.01 miles
1:52:03 time
7:28 pace

I'm staring down the barrel of my training plan gun. This is the start of my maximum mileage weeks. As I've mentioned, I'm going to take it a wee bit easier in the build up to Boston to be a little fresher on race day. However, these next 3 weeks is where the big long runs will be run. This weekend, a nice 19 miler is planned. I'll try to remember to issue the Engage Legs command before rolling out of bed next Monday.

If there is a running God, I pray to thee:

Please make winter go away

Please send some 40+ temperature days

Please make the frozen ground thaw

Please redirect the wind elsewhere

Your humble servant.

Six weeks to Boston!

Chi Running: Some Thoughts

As I mentioned, I'm reading Chi Running by Danny Dreyer right now to see if there are some little gold nuggets of info I may benefit from with my own technique.

Conclusion: Eureka!

Well, that's a little strong. I wouldn't say I've struck gold in the form of becoming a relaxed, injury-free, sub 6 minute pace, Kenyan style running machine. However, I definitely think I'm taking a few bits of chi wisdom away with me.

I don't like the idea of taking someone's marketed thoughts and plopping them down in a free format such as this. They took the time to research, write, and create the book so I shouldn't heist the material and make it available for the world to see. (ed. note: when I say "world", I of course mean the handful of folks who stop by here on occasion). But I think I can give some thoughts on things I've learned and embraced while directing anyone interested to purchase the book and read more about it. After all, I'm sure I'm butchering the basic ideas anyhow.

With the disclaimer out of the way, on with the shewww...

The general idea here is that most runners tend to "power run" (i.e. run with their leg muscles propelling them forward). Chi running places the emphasis on form and technique thereby minimizing the actual effort from your leg muscles and, thus, minimizing leg injuries. It's an interesting concept. Who doesn't want to run just as fast (or faster) with less effort and fewer injuries?

So, I've been giving the concepts a try with my own training runs. I have only a handful of samples so far but I believe there are some quality ideas here.

First, the book extensively covers the "correct" running posture. That was a bit tedious but not without merit particularly if you aren't exactly sure where you should be holding your arms, shoulders, head, etc. I believe I was using proper posture before so I'm not sure this offered much to me.

Next, the book explores your running form in motion. Here's where it got gooood.

Power Running, the antagonist in this tale, uses your legs to reach forward and pull you down the road. This operates on maximum leg muscle usage. Maximum strain and pressure on your feet, calves, hamstring, etc. And maximum chance for exhaustion of these muscles and injury.

Chi Running argues that most runners need to lean slightly forward from your ankles - keeping their running posture intact - to position the center of gravity in front of your body rather than the center of your body. (Note: Do Not Bend At Your Waist!) You are then using gravity itself as a propellant to move you forward rather than your legs. You should keep your legs and hips (and, really, your entire body) relaxed and loose. You then move your legs under your body - instead of "reaching" forward with them - and work with the natural gravitational forces to move your body forward. Your legs will kick out the back more whereas in Power Running your knees rise up higher in front of you. The "lean" is your gas pedal. If you want to go faster you lean slightly further. This sounds a bit unusual while reading, I know. I had images of folks getting so intent with going faster that they literally fall forward on their faces. Keep in mind we are talking a very small, almost imperceptible lean by the casual observer. You can feel it even if others can't see it.

I've tried this on a few training runs...focusing on my core (from which the chi flows), keeping my legs loose and relaxed, and leaning a bit forward from my "normal" running stride. It's a work in progress still but I definitely have noticed less strain on my leg muscles already. I think I have been getting into a bad habit of bouncing when I ran which was causing undue strain on my calves and hamstrings. By practicing some Chi Running, my legs have felt fresher during my runs and better after my runs. I have become very aware of my legs and noticed that they are often very tense when I run. Now, while running, I constantly evaluate the strain on my legs and remind myself to keep them loose and relaxed.

One of the techniques the book uses to demonstrate the difference between Power Running and Chi Running is to have you stand and run in place. You can feel the muscles under stress in your legs. Now, stand straight up and let yourself fall forward a bit and catch yourself by taking a step forward. You have now shifted the propellant from you leg muscles to gravity. When you took a step forward to catch yourself, your leg muscles were probably loose and relaxed but you still moved forward.

Interesting. I'm not a big T'ai Chi or Eastern philosophy type of guy. But I am open to new ideas or concepts. Especially anything that proposes that I can do something better with less effort.

Many of you are probably already incorporating a lot of the ideas in this book in your regular routine without knowing it. For me, this has been a good reminder to remove the emphasis from my leg muscles and back into a better form. I think I lost a bit of my form over the last several months.

So, take it for what it's worth.

Happy trails.

The Big Melt

Welcome March! It's in the mid 50's today and Ole Man Winter is taking a beating. I've seen several slumped, defeated Frosty's in my neighbor's yards. As Nelson from the Simpson's would say, "Ha Ha".

Of course, we could get another wintry blast any day now. For now, though, I'm delighting in another sign of spring. For the past several years, I've noticed that my mood is directly related to the thermometer. The hotter the better. Why do I live in Michigan? A question I've asked myself often...

Unfortunately, this big melt has come a day late. My run yesterday morning was completed on less than desirable running surfaces. The sidewalk was either:

(a) a big slushy pool of water soaking my foot to the ankle -or-
(b) a solid sheet of ice that froze over night from the previous days thaw -or-
(c) three inches of loose snow in an area that doesn't get direct sunlight.

Take your pick. I ran from one of these conditions into the next often going through all three in a short 1/4 mile span.

My knees are paying for it today. I think running on loose snow is the worst. It's like trying to run across beach sand. Your feet give a little out to the side with each step increasing the torque on your knees. I sat with an ice bag on my right knee last evening. I have a nice limp today. Ole Man Winter is not going down without a fight. It's taking my knees hostage.

Last year, Boston received a nice blizzard the day of the marathon. Don't think I haven't forgotten that either.

10.6 miles
1:19:00
7:27 pace

Congratulations to my friend Phil who completed the Little Rock Half Marathon over the weekend. One of these years, my wife and I will make it down to visit/run this race.

On a completely unrelated note, has anyone seen the flick Michael Clayton? It was up for Best Picture and, frankly, I found it boring. My wife fell asleep and I had to fight the urge myself. I'm not one that needs explosions or car chases to entertain me either. I found the whole thing pretty predictable and bland. I guess I didn't "get" what all the hype was about.

I guess I shouldn't go through the trouble of reviewing movies though after featuring Meatballs prominently in my last post. Me = credibility all shot to hell!

Happy trails.

February Sucks (and other musings)

It's almost over. The worst month of the year is ending.

Besides running issues, February is the epicenter of the mid winter blahs around our house. I love how you get a few inches of snow, followed by a thaw and some sun, then - YOINK! - another couple inches of snow again. Cruel, cruel, cruel...

As Sinclair Lewis so aptly put it: "Winter is not a season, it's an occupation."

However, my Wii tennis and bowling skills have become really strong over the last several weeks stuck inside the house. So, I have that going for me.

Anyone remember the film Meatballs? Really, pretty bad. I caught this on cable over the weekend. But I did appreciate the trip down memory lane with the lovable, stereotypical nerd, Spaz. Who could forget Spaz?

Also, congratulations to Rudy for winning the intercamp Olympiad trail race at the end of the film. Bet you don't consider Meatballs a running film do you?

This past Sunday, I tackled 13 miles for my longest run since the Goofy Challenge in my slow, behind schedule build up to Boston.

13.03 miles

1:37:54 time

7:31 pace

This is cutback week for me. Really, about the only one in the schedule. From here on out, it is full steam ahead towards April 21st!

Happy trails.

Steers Nation, Unite!

There are two relevant definitions for "steer".

The verb:

direct the course; determine the direction of travelling
-or-
be a guiding or motivating source or drive

The noun:

castrated bull

I'll let you, the reader, pick your favorite definition.

You've probably seen the Steers logo pop up on a few blogs, namely here and here, in addition to mine. But what is it? What does it mean?

Well, I'm a second generation Steer. I was not there at the founding fathers creation. I do not know all the ins and outs of how the group came to be. (I have an idea but will leave that story for someone truly in the know). Rest assured, the Steers are not steeped in secrecy like the Freemasons or as mysterious as the druids.

The name has stuck through many Gus Macker basketball tournaments and other events where a team name is required. There have been several members that have gone to war under the Steers banner at one time or another. It has become a loose affiliation of friends and allies working together for a common goal. Yes, basically, the Steers kick ass. *

The group has slowly transitioned from basketball to running over the years. Now, the Steers Long Distance Project has come to being. We expect to challenge the Brooks-Hanson team, another cross state running group, for supremacy within a few years. **

It appears there will be at least 3, possibly 4, Steers present at the Bayshore races in May. We expect a wave of new enrollees shortly thereafter.

We are but a seedling, being cultivated and nurtured before the blossom.

Run with the Steers! Or get the horns.

* As much as one can with a lifetime near .500 record in basketball tournaments
** Only if all of their members join us. We offer no compensation of any kind.

Last night, 6 2/3 miles @ 7:20 pace. Each mile was progressively faster starting at 7:29 and ending at 7:09. Each week I'm trying to mix in at least one outdoor faster paced run.

Note: I have recently become aware that anonymous commenting was not supported on my blog. I have now enabled this feature. So, you Steers out there without a google account, make yourselves known!

The Core, The Core, The Core

Master: You must concentrate on the tan t'ien. Only then will your arms and legs relax and allow you to succeed.

Grasshopper: Yes, master. I will concentrate on my core and my arms and legs will be like cotton moving effortlessly with my running stride.

So, I'm reading Chi Running (shown to the right) which promotes the principles of T'ai Chi and how it relates to running. I'm always open to new ideas. Many times I cherry pick a thought or concept here and there from different books/studies I read and absorb it into my own collective knowledge database. Rarely do I embrace an entire concept, in whole, and live it. I have a bit too much of an independent streak for that. Though I am not quite through with it yet, Chi Running is one of those books where I can realize some benefits but will probably not embrace the entire concept.

So far, I have really latched onto the idea that the most efficient, effortless, injury free running comes when you shift the focus off your arms and legs and instead concentrate on your core. The book suggests that most runners mistakenly think about their running stride and each foot fall while in the act of running. Or spend too much time worrying about building leg or arm muscles to propel themselves forward. Chi Running, using concepts from T'ai Chi, proposes that the best running comes when you forget about your arms and legs and instead concentrate on your core (the area behind and slightly below the navel) and allow that to become the energy force that moves you forward. It sounds a bit abstract and hard to define. I'm struggling with exactly what it means myself (though, again, I'm not entirely through the book yet. Patience, grasshopper, patience).

The idea is that your core, or tan t'ien (or dantien), is the basic center of your gravity/energy. By using that energy force to move you forward, your legs and arms simply become appendages to carry out the running motion. The pressure is relieved from your legs particularly and you develop a more natural, relaxed stride. Running injuries, the book suggest, are the result of too much muscular pressure on the legs to move the body forward.

Cotton and steel: All movements originate from your center, which should be strong like steel while your arms and legs remain soft, like cotton.

I have gone on a couple runs recently, albeit treadmill runs, and have focused on my core and completely forgot about my arms and legs and let them do their own thing naturally. I have to say, I did feel a lot more comfortable while running. I felt quicker. And I had minimal post-run hamstring soreness which I had been experiencing quite a bit of over the last several weeks.

I'm going to keep giving this technique a shot. I can't say that I've been concentrating on my legs previously. But I know I was NOT focusing on my core. Maybe the change in mental focus will lead to a better physical performance. We'll see. Stay tuned.

I wonder what else is in the book?

Right now, I'm still waxing the car...wax on, wax off...and not seeing the whole picture.

12 treadmill miles Sunday.
4.5 treadmill miles last night.

I'll do 6.5 miles tomorrow and 13 on Saturday (possibly with Mike). Hopefully, those will be done outside.

Nine weeks to Boston!

Happy trails.

Best Laid Plans

But Mousie, thou art no thy lane,
In proving foresight may be vain;
The best-laid schemes o' mice an' men
Gang aft agley,
An' lea'e us nought but grief an' pain,
For promis'd joy!

From the poem "To a Mouse" By Robert Burns

Scottish!

My plans for the Boston Marathon are coming together. Hotel is booked. Flight is booked. Maps are googled. What could go wrong? Or, what could 'gang aft agley'? What does that mean? Is that English?

Ahh, the magic of google. "Gang aft agley" is Scottish for 'often go awry'. So, there you go.

It appears everything is set to go but the training itself. I am proceeding slowly but diligently. I expect to get only one 20 miler in before the marathon. This will be my third marathon in 6 months. A feat I hope NOT to repeat. I really feel two a year is enough and will be the plan going forward. However, the whole Goofy Challenge plans were made and then the BQ occurred and I couldn't afford NOT to go to Boston and risk not qualifying again in the future. So....

I'm trying to balance keeping the legs fresh while getting in shape for Boston. I probably won't be in peak condition but I hope to be in healthy, energized condition if you know what I mean.

These are the plans. I hope they don't gang aft agley. (No? Not working for you? How do you work eighteenth century Scottish slang into every day conversation??)

Fun facts: Robert Burns is most commonly known as Scotland's national poet, the Ploughman's Poet, or, simply, The Bard. He is revered. You may know him as the creator of the New Year's poem/song Auld Lang Syne.


Update: Nipple-gate

A quick word on my last post. I am still basking in the after glow of working a nipple photo into my post. A prouder accomplishment one could not have. However, my wife did want me to make it clear that the nipple was not hers either. Nor anyone we know (as far as we know). It was simply an anonymous nipple found through a google search of 'areola'. The wonders of the web!

Happy trails.

Zero Degrees and Wind: A Hate Story

Just in time for Valentine's Day...

If I had to list my two least favorite conditions to run in they would be:

1) WIND

2) COLD

I hate them. This Sunday? Check. And check. The thermometer was dancing between zero and negative 2 degrees with every icy blast of wind. What a horrible, horrible day to have to run 10 miles.

So, I did what any sane, non-Grizzly Adamish person would do. Yes, the treadmill. Inside. Warm. TV.

Of course, you can't really hear the TV at the gym. Nor see it so well with all the heads bopping up and down in front of you on the ellipticals. And the please-oil-me sound of the mill, well, GRATING comes to mind.

But at least it's not out in the freezing cold. There is simply no way my nipples would have survived. Sure, they serve no purpose. I don't plan to nurse any babies any time soon. But they're nice to have around and make a nice focal point for the rather obnoxious looking areola. So I'll do what I can for 'em.

Not mine. Rest easy.

(Yes, I am congratulating myself for finding a reason to get a photo like this into a blog post!)

Ten miles at around a 7:40 pace. Nice and easy if you pleasy. No hamstring soreness to report (I said I was no longer going to dwell on various muscle issue but I'm allowed one in 2008 aren't I?)

I've come to grips with the fact that I'll probably be heading into Boston a bit undertrained. I won't be chasing the 3 hour mark or probably even a PR as I once planned months ago. I'd be content with a second best time ever. For that, I merely need to avoid the "c" word. Yes, cramps.


In other news...

My son's basketball season wrapped up. We now have about a month of uninterrupted time where there are no after school activities to go to. Woo-hoo!

The best TV show you've never heard of on F/X: It's Always Sunny in Philadelphia. With episodes like "Charlie Gets Molested", "The Gang Exploits a Miracle", and "Mac Bangs Dennis' Mom". How can you go wrong?

My dishwasher crapped out on me. Before it did, it rumbled, shook, groaned, caused a slight buckle in my wood laminate floor, and died with a most horrific metal screeching noise (think train and sudden braking). At least, that's what I was told. I was at the gym running, see above, and unable to be at the kitchenside vigil. R.I.P. Kenmore Quiet Wash II, R.I.P.

Tuesday Ramblings...

Good responses to my Let 'Er Rip post. I appreciate everyone's two cents. It's always nice to get some perspective from others that are not, well, me.

Randumbness:

- Srod commented that maybe I should look at lightening my race calendar. I took his advice. Or, rather, I was forced to take his advice. I had every intention to sign up for the Bayshore Half Marathon over Memorial weekend. As I look this morning, half marathon registration is closed. This is too soon after Boston to consider the full marathon so....I may (and probably will) sign up for the 10k that weekend instead. I've never actually run a 10k race before which is why it doesn't appear in my personal bests column to the right. So, guaranteed PR!

- Russ wondered if I completely missed the intention of his original comment. I think I understood what he was saying but it led me down a different path than I think he expected. For me, running for time/PR's = FUN. Restoring the fun in running means pushing harder.

- Doug provided a nice quote on running against the stopwatch. Love it.

- Book Update #1. Don Quixote. I'm pushing through this but it is a bit of a difficult read for me. It's been awhile since I read a book where it takes 4 pages to describe how you rode away from a village on horseback. It's good. Humorous. I'll be reading it for another couple months though I expect. I'm averaging a paltry 50-60 pages a week due to my schedule. And it's over a thousand pages long.

- Book Update #2. Roasting in Hell's Kitchen. This is an autobiography of Gordon Ramsay, the world class chef. You've probably seen him throwing around f-bombs on television's Hell's Kitchen and Kitchen Nightmares. I love reading stories about people who are so passionate and obsessed with perfection in their chosen job/activity. I'm envious of people who have found their life's calling and are pursuing it with every fiber of their beings. Personally, I feel like I'm spinning my wheels...biding time...paying bills...in my career devoid of all passion or interest. I love to live vicariously through truly driven people. Good read. Now, if I could just find something I care about half as much as this guy...

- Post mortem Book Update. 1776. I completed this historical book by David McCullough on the critical first full year of the American Revolution. It steps you through a battle by battle, month by month account of the keys events and decisions on both sides. Washington made very severe judgment errors. The British were too passive and could have destroyed the rebellion early with a more aggressive plan. In 1776, Washington's army merely lived to fight again. And that was the mistake the British made.

- I really wanted to see history made with a 19-0 Patriot team. However, the Giants did deserve to win. They won the battle in the trenches. Who didn't know they were going to score that TD after Manning's miracle sack escape, heave, and reception?

- February is my least favorite month of the year. Gray. Wet. Snow. Rain. Snow. Repeat. What's to like about it?

- Has their been a better franchise in all of major sports in the last 15 years than the Detroit Red Wings? Player retirements, coaching changes, etc. the Wings continue to (usually) lead their division and challenge for the Stanley Cup EVERY SINGLE YEAR since 1994. It's time to win one again this season though.

- My son's 8-0 basketball team heads into their end of the year tournament this weekend. Double elimination. A champion will be crowned.

- 11 weeks to the Boston Marathon?? I better book those airline tickets.

Happy trails.

Let 'Er Rip

All things are relative, right?

For me, "letting it rip" is probably for others a nice comfortable jog. But, the beauty of running is that you only compete against yourself and the stop watch. Or don't "compete" at all and just enjoy the activity. Unfortunately, I was born with this innate desire to crush my opponents (in this case, the stop watch) whenever I participate in a sport despite my complete lack of extraordinary physical attributes (i.e. height, weight, bicep bulging vein popping muscles).

I'm a not quite 6 foot tall, 160 pound, skinny dude with marginal jumping, running, and throwing skills who seeks to dominate 6'10" behemoths with exceptional strength, quickness, and ability to feast on used automobile parts. (editor's note: no, this is not a personal ad) You can see where that gets me. A lifetime of futility.

However, the stop watch? Ha! Puny little thing...sits there and ticks all day. Can't stop ticking, can you? I can and will beat you. Nay, destroy you. I will crush you with the heel of my foot if you bother to tick at me the wrong way.

Russ's response to my last post got me thinking again about what I really enjoy about running. Frankly, I enjoy the competition with myself. I enjoy going after PR's. In a weird way, after obtaining the BQ, I think I started to force myself to be happy just participating in the races. I lost my motivation (henceforth referred to as "mojo"). What drives me is the chase to obtain my goal. I had stopped setting a goal. Inadvertently, I had removed the spirit of competition - the very thing driving me - from the events. So, the races have turned into long training runs based solely on reaching the finish regardless of time. That's simply not me.

I know many others really enjoy the pursuit of the finish line without concern with time. I am not one of them. I really wish it were so. I tried to force it that way but it is simply not the case.

So, I am going to actively set time goals again and pursue them diligently. I may or may not reach them. I'll enjoy the chase however. I guess I would rather feel a bit tired, potentially disappointed, and, possibly, injured aggressively pursuing my goal rather than running defensively (i.e. running to NOT get hurt but cross the finish line). This is my choice recognizing the potential obstacles that exist.

To that end, I let 'er rip last night. I haven't gone hard in a really long time...several months in fact. I've been content with building mileage for the Goofy Challenge with little regard to speed. It felt great to sustain a LT run for a bit. And it also showed I have a little work to do to get back to BQ shape.

3.29 miles
22:32 time
6:51/mile

First step towards regaining the mojo. It felt great.

Happy trails.

Looking Ahead: 2008

All the Goofy Challenge hubbub got me a little behind. I did my 2007 recap but not my 2008 preview. I know every one's been on pins and needles. Right!? Here goes...

My wish list for 2008 includes:

• Run a solid sub 3:30 at the Boston Marathon. I'd like to do better but, with muscles needing to heal after the Goofy Challenge, snow/ice for half my training schedule, and only 12 weeks to prepare, I would be content with this time. Plus, my last two marathons have bombed out due to cramping issues. Let's just finish. On the run. Okay?
• Sprinkle in a few 5k's this year. Hit speed training hard this spring and summer. Set a new 5k PR with an eye toward breaking 19 minutes.
• Refocus my marathon goals. I feel like I've been adrift since the Bayshore Marathon in May 2007. I hit 3:12. I qualified for Boston. Now what? I haven't had a singular goal driving me forward since then. I'm going to go ahead and state one now. 3:10. I want to beat 3:10. I will focus my energies this year on setting a new 5k and marathon PR.
• Research, study, learn, internalize, live new methods for injury prevention. This may involve better stretching, conditioning, diet and/or all of the above. I feel worn down. I feel like my training approach needs some tweaking. So tweaking I will do.
  

So when and where will I test these goals? How will I measure the results? I have these races on my tentative calendar. Besides Boston, I haven't actually signed up for any of them as of yet.

1. Boston Marathon (April)
2. Bayshore Half Marathon (Traverse City, MI - May)
3. Traverse City Cherry Festival 5K (July)
4. The Crim 10 Mile (Flint, MI - August)
5. Dances with Dirt 50K Ultra Trail race (Hell, MI - September) **
6. Detroit Marathon (November)

I'm sure this list will change but that's the plan as of now.

** Only if I'm feeling really stupid some morning and run out and sign up. I would have to be really, phenomenally idiotic to do this. Really, unfathomably stupid. Not smart.

Happy trails.

Goofy Challenge: Final Thoughts

Part I: Check-in and Expo
Part II: Half Marathon
Part III: Full Marathon

This is the final segment of the award winning recap of the 2008 Goofy Challenge.

Okay, so, final thoughts?

Overall, this is a really fun event. It's great to see other runners walking around the hotel and the Disney parks in the days leading up to the race. It's neat to get random "good lucks" and "congratulations" from various Disney workers.

The course for both races is entertaining enough to overcome the lack of crowd support. You simply don't get the throngs of folks cheering you on like you do in Chicago or other big events. However, there are very hearty cheering squads set up along the course to keep you moving. In the dull periods between theme parks, there are bands and DJ's set up strategically to give you something to concentrate on. This is the first marathon in which I didn't wear my MP3 player and I never missed it.

The course is difficult to get to for spectators to cheer you on along the way however. Basically, if you have people wanting to see you on the course, they may need to pick one spot and then make a run for the finish line as the course makes a big circle that is not conducive to jumping to several spots.

I'm very happy to finish this challenge. I've never run back to back distances like this before so, for that, I'm thrilled to complete it.

However, I'm also very competitive with myself and can't help but be disappointed with the end of the marathon.

I can't believe I cramped out again. This thought has been consuming me since the race conclusion. I have Boston next. I absolutely do not want this to happen again. I will be studying up on the best ways to prevent a repeat (or three-peat. Sorry, no royalties for you Pat Riley). After completing my first 2 marathons in fine condition, these last 2 have been very trying. I did the training. I felt great going in and even during the event. What is happening?

Of course, in both events, there have been extenuating conditions. Chicago: oppressive heat. Goofy Challenge: an accumulation of miles I wasn't familiar with coupled with a warm, muggy heat.

Are both of these "outside of the norm" conditions? Not sure. Boston should really tell the tale.

For those looking to run Disney, I give my humble endorsement. It's fun. It's exciting. The course is well designed, not too hilly, and stocked with plenty of aid stations, food, and Biofreeze! (Thanks to NWGDC for the correction. It is not Biocool as I mistakenly referred to it.)

The race itself is not as competitive as other races. It doesn't draw the top runners (winner was in the 2:20 range while 2nd and 3rd place finishers were in the 2:35 range!). The field is largely made up of "fun" runners just looking for a neat medal and a story to tell. So, the entire feel of the race is a bit different. In the starting corrals, folks aren't talking about "PR's". They are talking about what rides they went on with their families the night before.

Take a trip with family and/or friends and Run Disney. It's worth it.

Final note for potential Goofy Challengers: This race fills up super fast as it is limited to 3,000. I checked for 2009 and it is ALREADY nearly 70% full!! Registration opens the day after the race ends for the next year. If you want to do the Goofy run, you'll need to sign up at least 11 months beforehand! If you want to get in for 2009, you better stop reading this and sign up right now.

Thanks for reading the recap. On to other things...

Goofy Challenge: Full Marathon

Part I: Check-in and Expo

Part II: Half Marathon

This is Part III of the award winning recap of the Goofy Challenge.

Sunday, January 13th, 2008. Mickey's Marathon.

Strap in. This is a long one.

I should first mention, for those Goofy Challenge aspirants, that your orange wrist band gets clipped off and replaced with a blue wrist band at the finish line of the half marathon. In turn, you need to complete the full marathon with this wrist band intact to demonstrate you have completed the challenge.

So, the half marathon is complete. It went well. I feel good. I felt like I followed a good plan. We spent the rest of Saturday doing some things at Animal Kingdom and then went back to the hotel for some swimming and relaxing. Storm clouds rolled in and an otherwise nice evening turned into a downpour. I hoped this wasn't in the forecast for tomorrow morning.

Saturday night, I'm exhausted. The lack of sleep before the half marathon has caught up to me. This time, at lights out, I fall right asleep.

3 A.M. the alarm goes again. I have no problems jumping out of bed. I'm ready to get this thing over with and celebrate the accomplishment. Since it worked yesterday, I went with the exact same plan: banana nut muffin, banana, water, and taking an orange and PowerBar to the start gates.

At the bus by 4 A.M.. At Epcot again by 4:20. Again, watching the same rock band on the same stage. The crowds look noticeably large today though I believe there are the same number of participants for both races?? It's like an episode of Ground Hog day. I've now lived the same morning twice.

On the way to the starting corrals, I strike up a conversation with a triathlete from New Hampshire. He's looking to break 4 hours today. He gives me advice on a book to buy to improve swimming skills in case I ever decide to do a tri. I'll tuck that info away. That's not on my horizon right now but...one day?

Corral A is located in a different spot outside of Epcot this time. They have a two wave start where the two paths reconnect just past Epcot with each taking a slightly different first 3 miles.

It's a little warmer this morning. Only 65-70 degrees by thermostat but the air is definitely thicker and warmer and laying on the shoulders a bit. No rain. I'll need to hydrate well today.

Anthem. More Mickey, Minnie, Goofy, Pluto chatter. We're Off!

The starting blast!

This time we go straight into Epcot and around the World Showcase. Pretty cool. It's still dark outside but the lights are on, music is blasting away. Hard to keep the emotions in check and mind your pace.

Outside of Epcot, it's the familiar road up to Magic Kingdom repeating yesterday's run. This time we get there around mile 10. I followed a consistent pace up to here. I've been alternating water and PowerAde at every aid station. My legs feel strong. I know the second half of this race is the place to expect trouble but, so far, I very pleased with how it is going.

Inside Magic Kingdom, I stop a few times and take a couple of pictures. The crowd is stronger than yesterday and the whole race feels more vibrant for some reason.









We leave Magic Kingdom just as the sun is rising. I can feel the air get a bit warmer but I'm nearing the half way point and feeling confident.

It was a bit of a trudge from here. The half maker has passed. I crossed just around 1:42. If I can knock out a 1:48 second half, I can hit 3:30! Unofficially, 3:40 was my goal for this race. I was anticipating some fatigue issues and time spent taking pictures when targeting that number.

The road to Animal Kingdom is long, winding and definitely not mainstream. There was no traffic. An aid station would pop up out of nowhere and then nothing again.

We enter Animal Kingdom at mile 16. This was a key spot, mentally, for me. I was really pointing to this mile marker. I felt like if I could just make it to mile 16 without taking any breaks, I could pull back a little over the last 10 miles and just enjoy the trip home.

Through Animal Kingdom and out. Just before mile 18, we wrapped around to the main ticket gate. It was fun to run past the folks heading into the parks. They were half cheering and half wondering what these runners were doing!

At mile 18, I take a walking break just past the aid station and enjoy some water and chat with another runner. I definitely feel fatigued at this point. I know I can't keep the pace I had up until then. I'm sweating profusely but I have not missed a single aid station or a GU interval. At this point, I feel like all systems - while fatigued - are a go. I wish the other runner well and resume the run.

In the starting corral, I had spoken to a fellow who had completed Goofy's Challenge last year and he warned me that the distance from Animal Kingdom to Hollywood (formerly MGM) Studios is the most difficult section. It's getting late in the race. You're tired and there is a one mile down and back turnaround spot that will get to you mentally.

Here it comes. And here comes some problems. Mile 19, I feel a tug in my left calve. This is what happened in Chicago in October when my leg cramps started. I immediately pull back my pace. An aid station - with BANANAS - a few feet ahead! Banana. PowerAde. Fingers crossed!! Seven miles to go. I'm going over a slight hill (overpass) and the increased strain is causing the leg cramps to flare up.

Knots. Strains. Arghhhhh! I'm now walking just before mile 20. I'm slow walking in fact. I can't even manage the fast walk pace I was able to do in Chicago. This is not good. A medical tent dead ahead. I'm not going to tough it out this time. I need some medical advice.

I stop in to the tent at about 20 1/4 miles disappointed as I could possibly be. I can not believe I am cramping out AGAIN! I'm provided Tylenol. Two cups of PowerAde. My calves are rubbed down with Biocool. This would begin my love affair with this product. I had never heard of it before. It's a cooling agent that leaves your legs numb and tingling. Think Icy Hot - but stronger.

I stagger on with a shuffling run. Just get me to the finish. I'm in the heart of the down and back portion I was warned about. In fact, there goes the guy who told me about it passing me. He doesn't see me but I can only shake my head when I see him pass by on the trot.

Disaster. Just before mile 21, I stop for water and my right hamstring completely locks up on me. This is now worse than Chicago, which was concentrated only in the calves. I take several minutes standing behind the water tables trying to work it out. Can I make it to the next medical tent? Should I go back to the other one??

I'll walk on. Rounding the bend past mile 21, I see the next medical tent but it's still a half mile away. On the walk, the Biocool on my calves is wearing off and they are starting to cramp up again. While stretching my calve, my shin muscle cramps up. Really, the nuts, bolts, springs, and coils are blowing apart at this point. At least, that's what I feel like.

I make it to the next medical tent. This time, I slathered both my legs up and down from top to bottom with Biocool. It helps. I'm walking now at a decent clip. The funny thing is that, I can feel a muscle cramp developing in any tiny little area where I might have missed with the Biocool.

I still have my fingers stained with the stuff. So, I apply as needed as I walk on to whatever area needs it.

Heading into Hollywood Studios, I dare to run again. Hey, I can do it. No cramps. I can't feel my legs now to the numbing agent but okay by my.

Leaving Hollywood Studios.

I even manage to get up to around a 9 minute mile pace. The Biocool starts wearing off after a time and I can feel the tugging cramps starting back up.

It becomes a point to point race to each medical tent and the magical elixir of life: Biocool.

I stop at every aid station for PowerAde. I stop at every medical tent for a complete hose down of Biocool.

Hollywood Studios passes, the Boardwalk passes, into Epcot. I can make it on the run now!

Through Epcot and out.

The FINISH!! The FINISH!!

I made it. Again, not exactly how I envisioned it going but I MADE IT.

My goofballs.

It amuses me to review my mile by mile breakdown (literally) according to Garmin. I quick perusal shows the "problem" areas:

Mile 1 7:54
Mile 2 7:35
Mile 3 7:36
Mile 4 7:50
Mile 5 7:26
Mile 6 7:33
Mile 7 7:30
Mile 8 7:41
Mile 9 7:30
Mile 10 7:44
Mile 11 8:02
Mile 12 7:34
Mile 13 7:49
Mile 14 7:42
Mile 15 7:51
Mile 16 7:47
Mile 17 7:56
Mile 18 8:11
Mile 19 8:37
Mile 20 9:38
Mile 21 13:46
Mile 22 22:47
Mile 23 18:28
Mile 24 11:53
Mile 25 9:59
Mile 26 9:22

Hmmm, anyone see a problem?

I was happy to be able to resume a run though and not have to walk to the finish like in Chicago. I estimate I walked 3 miles of this race before running the last 3 again.

I received my new, redesigned Mickey medal. Checked in at the Goofy Challenge tent and got my Goofy medal to complete the trifecta. Cool!

The trifecta!

Numbers? Yes, numbers:

Chip time: 4:08:44
Pace: 9:29/mile

Overall place: 1694 of 12,964 finishers
Age group place: 277 of 1368



Unofficial Goofy Challenge results:

Chip times: 5:47:58
Pace: 8:51/mile

Overall place: 214 of 2715 challengers.

Enjoyed your race, Goofy!

The rest of the day was spent staggering around Epcot with the family unshowered and tight. To top it off, the Spaceship Earth attraction (in the giant golf ball) broke down and we head to walk the stairs down to the exit. That was fun.

Official full marathon photos from ASI photography.

Next post: A wrap up of my thoughts on the experience. Final comment on the Goofy Challenge.

Goofy Challenge: Half Marathon

Part I: Check-in and Expo

This is Part II of the award winning recap of the Goofy Challenge.

Saturday, January 12th, 2008. Donald's Half-Marathon.

Crap. Hardly any sleep the night before this race. Tossing, turning, fearing I was going to miss the 3 AM wake-up call. I was told the last bus left Wilderness Lodge at 4 AM for the race start. That didn't leave much time if I overslept.

When the alarm went off, I estimate that I got 2 1/2 to 3 hours of sleep at most even after lights out at 10 PM.

Oh, well. Time to move. Shower (I always do this before a race for some reason). Dress. Chip in shoe. Bib on shirt. Orange Goofy band still on wrist? Check. I was in the mood for a faux hawk so whatever hair I could direct on top of my head got moussed into an external head spine.

Breakfast of banana nut muffin, banana, and water. I'll take an orange and PowerBar to the start line. After all, there is still nearly 3 hours until the race actually starts!

I did want to note - for those of you considering this event - that Wilderness Lodge opened their cafe at 2 AM serving breakfast foods and pasta dishes for the runners. I thought this was very cool. I didn't go down there for it though. I was valuing every last minute of sleep I could get. It's there though if you need it. I expect most all other Disney resorts did this as well.

About 3:45, I left my room with the kids still fast asleep and my wife restlessly stirring. The plan for this was that I would complete the half marathon and bus back on my own. It's way too early to get the kids up, hang out all day, and expect happy children by the end of the day. Let them sleep. They'll meet me tomorrow at the end of the full marathon.

The marathon bus was right out the front door just as I was told. In fact, there were 3 lined up and I'm guessing the last one wasn't leaving until around 4:30 or so.

We arrived at the start by 4:20. The starting area is basically in the Epcot parking lot. There was a rock band playing live on a makeshift stage in the waiting area. It's a bit surreal to be watching some band rock out, heads flailing so early in the morning while runners zig zag back and forth taking care of last minute business.

Stage in background

I sat by myself. Ate my orange. Took care of my own "business" and started the walk to the starting corrals. I was in corral A. This was right at the start. I do not remember ever having to show proof of time to get in this corral. I believe Disney simply takes you at your word when filling out the race application based on your expected finish time.

I could not see where the corrals were so I followed the crowd and walked.

...and walked.

...and walked.

It must have been a roughly 20 minute walk covering well over a mile. Nice warm-up I guess.

Right on schedule, national anthem, Mickey, Minnie, Goofy, and Donald appear for some inane chatter that nobody could really follow as everyone was just waiting for the race to start. A brief explosion of fireworks and We're Off!

I was really near the front. Probably took around 45 seconds to cross the start. There were just over 13, 000 runners.

Really, the miles were pretty uneventful. I stuck to my plan to run this out at training mode pace. I still had a full marathon to go the next day. Unofficially, I was shooting for a 1:40 half marathon time. This was several minutes below my ability, I think, but would leave me with the needed energy for the next day's run.

The course leaves Epcot and follows the road to the Magic Kingdom. They have several DJ's blaring music set up along the road in various dead zones to keep you going. I was not wearing my MP3 so it came in handy.

We reached Magic Kingdom still shrouded in the darkness by miles 5-7, I believe. The lights were on and the park workers were very enthusiastic with their encouragement. There were several of the Disney characters there including - ugh - Chip n' Dale.

We went up Main Street, through Tomorrowland, back through the middle of the castle, and out of the park through a service entrance somewhere over by Splash Mountain.

I'm pretty well hitting my miles right on schedule between 7:30 - 7:40 per mile.

After Magic Kingdom, we basically just head back to Epcot to the finish. By this time, the sun's starting to come up. It's still only about 65 degrees and breezy. A little warm but fine running conditions for a half marathon. I'm feeling pretty good actually.

There are a few overpasses you have to get over along the main roads so the course isn't exactly flat but I didn't feel there was anything exceptionally hilly about it either. Plenty of water stations along the way. There must have been 10 aid stations during the 13 miles.

Back at Epcot, we entered the park and ran a short loop up the middle and back out the other side near the giant Epcot golf ball. The finish line was just outside the Epcot exit.

Piles of Donald medals waiting for owners at the finish.

I finished, received my Donald medal. Got some food and drink and headed over to the bus back to the hotel.


Numbers? Yes, numbers:

Chip time: 1:39:14
Pace: 7:32/mile

Overall place: 264 of 12,228 finishers
Age group place: 46 of 906


By 8:45 AM, I was back in the room as the family was waking up for a day at the park!

Official half marathon photos from ASI photography.

The rest of Saturday would be spent at Animal Kingdom. More warm-up for the next day's full marathon!

Next post: Full Marathon and the completion of the Goofy Challenge.

Goofy Challenge: Check-in and Expo

We'll call this Part I of a three part feature.

We stayed at Wilderness Lodge on Disney property thanks to an uncle who got us a nice 40% discount on the room. This hotel is not on the monorail line but it is very near Contemporary Resort (the one where the monorail goes through the middle of the hotel). It also happens to be right along both the half and full marathon courses but these races are not exactly spectator friendly. More on that later.

Wilderness Lodge pool view

Wilderness Lodge lake view

Friday morning, we hit the Expo to check-in, get my race gear, and check out their exhibits. Disney provides transportation to their Wide World of Sports complex for the participants. If you stay on property, you don't have to worry about getting around to do all the things you need for the race.

On the way into the expo...

Expo entrance

I was able to check in and get my race bibs and chips fairly easily. They have a specific table set up for the Goofy Challengers. At check-in, I received an orange wrist band that was to be worn until completing the half marathon. This is their way of monitoring who finishes each race. If you lose your wrist band, you are out of luck. Needless to say, you quickly become paranoid and find yourself checking your wrist every 5 seconds to make sure the wrist band is still there.

The main sponsors appear to be Champion clothing and Clif energy foods. We had to go downstairs through the exhibit hall to the back (like in Chicago) to get the goody bag/race shirts. This was a total clusterf*ck. They have way too many exhibits set up in a small area. You can barely move let alone see anything from the exhibitors. I would recommend they rethink this layout. On top of that, they were actually assembling the goody bags (i.e. putting in all the pamphlets, freebies, etc) into the bag at the time you stepped up to the table. WTF?! Wouldn't it be easier to have them all put together and then just add the shirt??

Expo exhibitor floor (view from race check-in area)

We did get sucked in and buy a few useless souvenirs from the marathon store and hustled out. The kids were anxious to go swimming and get to Magic Kingdom.

I received 3 race shirts for the Goofy Challenge: 1/2 marathon, full marathon, and specific Goofy Challenge shirt. They are neat technical training shirts but my only complaint is that they are ALL long sleeve. I expected a race event - in Florida - to be providing short sleeve shirts. Again, I was a little surprised by this but whatever.

Race shirts. All long sleeve technical shirts.

Here we are chilling on the Tomorrowland Transit Authority in Magic Kingdom later on Friday night before the half marathon while waiting for the fireworks. Notice I'm already rocking out the Goofy Challenge shirt. Fireworks. Bed. That was the plan.

Don't be freaked by our red, glassy chlorine filled pool eyes.

My daughter did not take that hat off for 4 straight days!

Behind that smile, I'm secretly dreading the 3 A.M. wake-up call and the task ahead.

Next post: The Half Marathon

I'm back. I'm sore.

Not necessarily in that order.

We have arrived home from Florida. What a bummer to step off the plane to 30 degrees and snow. I could have made a sandcastle and a snowman on the same day!

Goofy's Race and a Half Challenge (or Goofy's Challenge) is complete! I crossed the finish line in both races. The hardware I brought back caused my bag in the airport to be overweight providing some last minute scrambling to shift weight to other bags. (No kidding).

I will have a full report from both races to come in the days ahead. It was a fun experience.

As a teaser, let's just say I finished all 39.3 miles. The first 32 miles went completely to plan. The last 7 miles? Well.....

Looking Back: 2007

I have been about as busy right now as I've been in awhile. Too much going on in a two week period. Marathon training, holidays, holiday decoration tear down, snow shoveling, kid babysitting, preparing for vacation, painting my house, peak period for work projects, etc.

I'll spare you the details. But you get a quick Year in Review instead of a deluxe version.

2007

Successes:

1) Qualified for Boston with a 3:12 at the Bayshore Marathon. May 2007 would be the best shape of the year for me. Since then, I've been dealing with a variety of nagging muscle aches and a lack of a clear focus. I've been running...but what I am running for exactly? I mean, what is my goal?

2) Completed the Chicago Marathon despite some hard conditions including the first time I've ever experienced a muscle cramp during a race.

3) Completed my first ever trail race taking first in my age group. It has left me with the thirst for more of this type of challenge.

4) Despite not running a 5k in over 2 years, my first attempt back in April 2007 saw a sub 20 minute time and my second best effort ever. I was very, very pleased with this as, when I originally started running 7+ years ago, this was my main goal. Once completed, I stopped running 5k's entirely.

Areas for Improvement (or, Failures, if you prefer harshness):

1) I didn't run a smart race in Chicago. Despite the conditions, I could have done better there if I had followed a better plan.

2) I need to focus on better stretching and muscle conditioning techniques. I believe most of my aches and pains in the second part of the year were easily preventable if I were a bit smarter about my approach.

3) I need to settle on new goals going forward. After qualifying for Boston, I just kinda ran the rest of the year without an idea on what I was trying to accomplish.


This will be my last post prior to returning from the Goofy Race and Half Challenge, I'm afraid. Just too much going on that takes priority right now. So, here are my thoughts heading in:

• I'm ready to complete the challenge (I think)!
• Time is not a factor to me. I just want to finish in reasonably good shape (i.e. not limping).
• I'll be targeting close to 8 minute miles for both races. This is about 40 seconds slower than I'm capable. I feel this will allow me to cover the 39.3 miles in decent shape.
• I think the half marathon and first half of the full marathon will be no problem. The second half of the full marathon will get interesting though.
• I'm bringing a camera with me on this run.
• I hope Chip n' Dale aren't there. I hate those guys.

Good luck to anyone else out there running a race over the next two weeks. I haven't been keeping up on what is going on.

Happy 2008 to everyone!

Race report and "Looking Ahead: 2008" to come in future posts.

Holiday Taper

A first for me...taper, Christmas, New Years....MARATHON!! (oh, and half marathon also).

Santa was at my house. Hopefully, not the raging, roidin', virulent, Satan Santa shown in the picture below. Nothing was smashed or stolen. I think we must have gotten a visit from the friendlier looking one.

The kids are Wii bowling their little hearts out. My son rises 2 hours before anyone else so he can get his fill of Guitar Hero in before anyone wakes up.

I'm in Taper-Try-Not-To-Get-Fat-Eating-Snacks-While-Preparing-For-My-Marathon mode.

Last Sunday's 20 miler was done, sadly, on the treadmill. I was intending to run outside. The snow had melted the day before. Sidewalks clear. When I stepped outside at 9 AM however, there was a a strong, cold wind blowing. After debate and opting on the side of wimpery, I headed to the gym and the mill.

I capped off my peak training week with 40 miles last week.

10 on Saturday outside.
20 on Sunday inside.

Again, the Goofy Challenge totals 39.33 miles over 2 days. This past weekend's simulation was 76.3% of that total (30 miles divided by 39.33).

The last 25% will have to be purely grinding it out. Should be interesting.

Hope everyone received a visit from friendly Santa.

Happy trails.

Holiday Cheer

Merry Christmas.

Happy New Year.

All that jazz.

By the way, does anyone find this image of Santa disturbing?

I much prefer the less threatening, dopier original version.

My upcoming Goofy Challenge goals as well as a segment I lovingly call "Looking Back" and "Looking Ahead" coming up next.

Happy trails.

The BIG Week

Mileage wise, that is.

This is the week where I max out my long run and total mpw. I'm 3.5 weeks from the big event(s). Mentally, it's always nice to get this week behind me. I'll start feeling like the bulk of the training has been accomplished and I can start relaxing a bit.

Of course, the big mileage week is also hitting along with the first snow dump of the year. How nice.

Today on the way in to work, I literally did a 360 spin after gently (I thought) applying the brakes. Luckily, there was no oncoming traffic in the other lane.

The plan for this week:

Monday: 5 miles (completed)
Wednesday: 4 miles
Saturday: 10 miles
Sunday: 20 miles

Consecutive days = 30 miles of the 39.33 needed (or 76.3%).

I may do Sunday's LR on the treadmill. We'll see how Saturday goes first.

Last week, I accomplished the consecutive 9 & 18 mile runs for a total of 27 of the 39.33 needed (68.6%). The 18 was done on the mill. I was shedding sweat like a madman too. I drove off 2 runners who tried to occupy the mill next to me with my flying, spraying moisture. Whaddya gonna do? It wasn't intentional. They keep the gym cranked to like 85 degrees. You could work up a sweat farting.

I'm on pace to make this by biggest mileage month ever!

Happy trails.

Enough of the Whiny!

First of all, is that how you spell whiny? It's not a word I use often. Like persnickety. When did that go out of common lexicon?

You know what the funniest word is? Akimbo.

a'kim'bo (adjective)(adverb) "with the hands on the hips and the elbows turned outward"

I love that word. Try using it next time your spouse puts her hands on his/her hips in anger or frustration. Smile and say "Why are you standing there akimbo?"

Argument diffused!

But I digress.

In reading through recent posts, I've noticed I've become a bit whiny about recent leg issues. It's got to stop. And it is. Right now. Until further notice, unless I suffer from a serious injury setback, you will not hear any more complaints about various nagging muscle aches. It's part of the territory. I'll deal and move on.

I'm halfway through a landmark Goofy Challenge trial run. I rolled out of bed early, for me, and hit the road by 6:20 A.M. Nine miles later, I'm back and in the shower ready to get the kids to school. No worries, the lovely Mrs. Nitmos was home with the kids. As far as you know.

Tomorrow morning, I have the day off from work and will complete 18 more miles by lunch time. That's 27 of 39 1/3 miles. I feel like this will really tell me how prepared I am for this challenge. Again, speed is not a factor. Purely endurance. I have slowed my training pace back nearly 20 seconds per mile to accommodate this strategy.

Those 18 miles may - MAY - be done on the mill. I haven't decided yet. We'll see how much I feel like slipping around on sidewalks tomorrow.

Enjoy the release of baseball's Mitchell report today. We'll see what roided out freaks have been accepting applause and money under false pretenses over the last few years.

Alas, I'm feeling a bit persnickety(!) today.

Happy trails.

Ho Hum. Another Week Closer.

First, it's with much apology that I inform you that my milestone 100th post was the one titled "Paging Dr. Jellyfinger". Ah, to undo the past! Wait! Blogger allows me to do just that but, no, I will let it stand.

This was a cutback week and a reprieve from the back to back weekend runs so not much to report. Only 27 miles for the week with a LR of 13.

In the ongoing Fall of My (leg) Discomfort, I have another little issue to report. My left knee swelled up after Thursdays run. I managed to knock out about half the swelling through RICE (or RIE as I really didn't compress at all) before testing it on Saturday's LR. I seem to be able to run on it just fine. Normally, I'd take a week off at this point to relax but, high mileage weeks and all with a marathon and a half staring me in the face, I gave it an easy go.

The run went okay. Post run, it briefly swelled again but has since gone back to minor swelling. Only a little bit of pain when I twist the knee a certain way but otherwise no issues walking or running. I have an appointment tomorrow to have this looked at. After never seeing the doctor for like 2 years, I'll be in his office twice within a week!

This week calls for 5 miles tonight. Nine on Thursday and 18 on Friday in the continuing effort to simulate the Goofy Challenge. This will be 68.6% of the total race effort!

On a side note, I was in the mall the other day and noticed a bunch of Brandon Inge (3b, Tigers) jerseys on the clearance rack. Out with the old, in with the Cabrera I always say.

Happy trails.

Paging Dr. Jellyfinger

So, I had my physical the other day...

Let's face it, when you are a man and the word "physical" comes up, the only thing you can think of is rubber gloves and K-Y jelly. Sophomoric, I know. But there it is.

I haven't had a full blown physical since high school and that didn't include the dreaded check of your, ahem, nether regions.

Frankly, I'm obsessing about this when I get seated on the doctor's table and the nurse goes through the preliminaries. She leaves. I await the doctor. I look around the room: flyers on how to control high blood pressure, growth charts, cotton swabs. Normal stuff. Except there on the desk is a singular rubber glove laid out next to a tube of...of...LUBRICANT! Ahhhh. This is cruel. It's left purposely in my viewing area. The minutes tick by (you always have to wait in a doctor's office right?) but that glove and tube don't move. My eyes keep coming back to it. I entertain thoughts of disposing of it. Maybe he would forget all about it if it's not there on the desk? Maybe that's the last one of each they have? Is that a tack on top of one of the fingers??

No. I signed up for this. Best to do what needs getting done.

The doctor comes in. We go through the various phases of the physical. This is all a blur. My only concern is when he is going to put on that glove. When? When! Stop torturing me!!**

We discuss my family medical history. We discuss the level of my physical activity and concerns about recent heart incidences with other runners. I'm hooked to an EKG. Little lines and hills scribble on a piece of paper. How can they get a fair picture of my heart when I'm staring at that glove? And the tube of lubricant? Oh, God, they must think I'm in the beginning stages of a heart attack.

The doctor informs me I have a bit of prehypertension (no kidding! it was full blown at that moment) which we'll monitor over time. The EKG revealed sinus bradycardia with the absence of symptoms. The doctor chalked it up to a normal condition for runners, bikers, other athletes, etc. In fact, most runners probably have this condition. It's a byproduct of the training. If you have an unusually low resting pulse, there's a good chance you have it as well.

Other than that, all checked out well and I'm good to go. No concerns. Not sure why I have a bit of high blood pressure though. I exercise. I'm not overweight. Don't smoke. I've cut down - and will cut down further - on caffeine and salt. Stress? Genetics? Must be.

But, wait, what about the glove? Hmm, I'm not saying anything. He's not doing anything. I'm getting dressed and leaving.

Somehow or another, I escaped the, er, invasive part of this exam. Looking back, I think his evaluation of my family medical history combined with my age made the "procedure" not necessary at this time. Or he was being merciful.

I can't help feeling a bit like the wallflower never asked to dance.

Now that this is behind me, my wife, parents and in-laws can feel reasonably comfortable that my heart isn't a ticking time bomb waiting to explode during the next race.

As far as we know.

Happy trails.

** Level of fear greatly exaggerated for comedic effect.

Dreading the Mill

My cherry was popped.

On the treadmill, that is. I went 36 years and over 8 months before stepping foot on the evil "dreadmill" as I see it referred to by others. But yesterday's freezing ice/rain made it near impossible to run outside. I had to get my miles in. Normally, if the conditions are just too harsh, I skip the run and reschedule for the following day. However, for this training session, I'm intent on getting back to back workouts in to simulate the Goofy Challenge. I needs to get my miles in on schedule!

After Saturday's 8+ miles (8.22 miles @ 7:12 pace) on a clear snow less day, I watched the storm roll in that evening and knew Sunday was in jeopardy.

Sure enough, Sunday saw that sidewalks and roads covered in a nice thin sheet of ice. Rain pelting down. I'm up for running in some less than desirable conditions. But ice skating without skates? In the rain? No thanks.

I needed my miles though.

No choice. Time to head for the gym and the treadmills.

I've never been on one before. Frankly, I didn't even know how to work it. I stood there trying to look cool quietly checking everyone out to pick up some tips. I turned it on. And started walking. And walking. How do you get this thing to go faster? I didn't want set it too high and then zip off the back crashing into the mill behind me. I've seen that in movies.

Finally, I figured it out and started moving. After a couple of minutes, I got the hang of it and let go of the side rails. And off I went.

16 miles and a couple of hours later, I was done. It really wasn't that bad except I stopped on 2 occasions to get some water and was completely dizzy while trying to walk away from the machine. It felt like the floor was still moving. Weird.

I had it set to 8 minute miles (7.5 mph). I really felt like the thing was going much faster than that though. I felt like I was going at my normal outdoor pace which would have been around 7:40/mile for this type of run. Probably just a dreadmill newbie getting used to the idiosyncrasies of a hamster wheel.

24+ miles for the weekend. 61.5% of the Goofy Challenge total.

This week will be a cutback week. I'll lay off the back to back weekend workouts and my long run will only be 13 miles. Hopefully, the weather will be okay.

Happy trails.

A Real Pain in the Ass

Literally. Well, except I think it's more in my right groin.

I've been complaining recently of various right leg pain issues. The hamstring has been the culprit on multiple days. Sometimes the right calve. Sometimes the IT band is tender. Sometimes my glute and/or groin. Every other run leaves me with a tender area somewhere on my right leg.

I think I'm getting into mind game territory now. I've been monitoring this for the past several weeks. Here's what I've noticed. When I'm distracted (listening to music, taking in the scenery, etc.), I have very little - if any - muscular discomfort after a run. If, however, I focus on my "tender" right leg during the run, I end up with greater leg pain.

It seems like I might be changing my stride a bit, or overcompensating, to protect whatever muscle group I feel needs protection and thus irritating another muscle group. It's all in the head. I need to forget about a sore hamstring or sore glute and JUST RUN. It's changing my stride. I've noticed I start running more on the outer edge of my foot once some groin soreness starts...which exacerbates my calf, etc.

Head games. I need to focus (or, not focus maybe in this case) and get back into my easy, natural stride. I believe that will clear up some of my leg issues.

I've been slowly coming to this realization over the last few weeks but last night was the clincher. After a couple nice, pain free runs over the weekend. Last night, I went for a 5 miler and was concentrating on nearly every foot fall. About 3 miles in, I noticed I was now running on the outer edge of my feet...so I compensated the other direction...made little adjustments, etc. In the end, my right glute and groin were back to being very sore again.

Maybe I'll bring a book and read the next time I run. You really have to concentrate on Don Quixote.

The Future

I'm reading Mike and Lisa's plans for 2008 races/events and it's got my juices flowing. I'm already anxious to throw some more races on the calendar but no. No. I need to get Disney in the bag first.

I think next year I'm going to again focus on some 5k's. I've only done 1 since 2004. I think I have a sub 19 minute one in me somewhere.

All of this will be spelled out in my anxiously awaited 2008 New Year's Running Resolutions due late this year! All runners should make their own.

Happy trails.

57.25%

I loves me some statistics! And look, I found another statistic to play with.

22.5/39.3 = 57.25

As in 22.5 miles ran this past weekend (7.5 on Friday and 15 on Saturday) and 39.3 for the distance of the Goofy Challenge in January. It sure seemed like a lot of miles but as I was endlessly looping the one mile snow and ice covered trail at the Civic Center park in Traverse City, MI, I was working through some long division to come up with the actual percentage. (Really, I came up with 57.4 but who's counting?).

Only 57 and a quarter percent? I was pretty whipped by the end on Saturday. This body isn't used to running on consecutive days. And I still need to go another 42%, or 16.8 miles, in just under 7 weeks???

I'm officially slightly concerned that this is going to turn into another 10 mile walk to the finish. However, the next 3-4 weeks are crucial mileage building weeks. I should feel a lot more comfortable come Christmas. I'll peak out my training for this on Dec. 23rd with a consecutive day runs of 10 & 20 miles (or 76.3% of the total race distance for you fellow statistic geeks out there). The other quarter of this "challenge" will come through sweat and tears (but hopefully not blood) on the day of the race(s).

Traverse City had a nice round of driving snow and ice over the Turkey Day weekend. Both runs were in the 27 degree range with about an inch of fresh snow covering a layer of thin ice on my path. This caused a few slip, sliding saves to prevent a crash to the ground. It also forced me to slow up a bit. I averaged around 7:30/mile on Friday and 7:45 on Saturday. And very little leg discomfort afterwards (yes, I know you are still there cursed hamstring).

The plan this weekend is for 24 total miles (61.07%) split 8 and 16 as well as a short run during the week.

I do enjoy running in the winter. It's quiet. It's cool. It's usually real relaxing. I could do without the cool breezes that turn my sweat into tiny little icicles jabbing me all over though. Besides that, what fun!

Hey, look at that! I'm 7 weeks through my 14 week training plan for this race.

50%.

Happy trails.

Off With Its Head!

Happy Thanksgiving to all!

I look forward to the pleasantness of turkey flesh being digested deep within me. MMMM, turkey.

This week, a 5, 7.5 and 15 miler planned with the last 2 on back-to-back days as I continue to ramp up the training. I am now starting the "building mileage" phase after creeping slowly upwards over the last 2 months. Overall, my legs are fresher...but not free of discomfort. My right hamstring refuses to cooperate.

I'll need to live with it at this point. I took it easy last week. Really, over the last 2 weeks I've cut back a bit on mileage and pace with so-so results. The legs are back to about 75% but start complaining around the 10 mile mark.

I shall proceed with caution.

Enjoy the time with friends and/or family.

Go Lions.

Ambercrombie Daisy May

Thanks for:

1. Sitting in the back window of the car like a lion resting on a rock.
2. Those ears that looked like two rugs tacked to the side of your head.
3. Going head to head with a bunny in a bowl of rabbit food to see who could eat more the fastest.
4. Posing in the wife and I's engagement photo so many years ago (in between barks at the photographer, of course).
5. Graciously accepting the arrival of two kids who took attention away from you.
6. Sitting by the front door when we left and being there when we came back. Every time.
7. Learning to snap a dog biscuit off your nose (sometimes).
8. Knowing the difference between regular food emerging from the food closet and microwave popcorn (your only allowed human food).
9. Barking at the neighbor dog. Only to snort and walk away when he returned a bark.
10. Allowing my daughter to lay on top of you to give you hugs (I could hear you groan sometimes).
11. Following your mom around everywhere she went. Even if it meant getting stepped on sometimes.
12. Your silent protest hunger strikes that lasted nearly 2 days upon returning to your regular food bowl after visits to the grandparents and the special treat of another dog's food (and whatever else "fell" off the table).
13. The little tuft of hair on top of your head, if we let it go too long between hair cuts, that stood up making you look like Alfalfa.
14. Signaling with your body and eyes that it was time to go and saving us from having to guess.

April 1993 - November 2007

Thanks for the memories!

Another Successful Weekend

I'm sitting here thinking that I haven't posted in awhile so I should put an update out there but...WHAT?

I don't have much to report. Things are moving along. I'm in the pre-holiday lull before the Christmas - New Year's - Florida - Disney Marathon storm that is gathering and about to descend. Christmas shopping is ongoing. Big gifts are purchased (yes, the Wii is safely tucked away from the kids' eyes). Football is being watched. Scientists around the world are trying to figure out how the Detroit Lions have a 6-3 record at this point. Yes, we all know they'll finish something like 7-9 but don't spoil our fun! I recently upgraded my tube TV to LCD /HDTV and, frankly, can't take my eyes off of it. My eyes are sore by the time I go to bed.

I'm managing to get in 25 mpw still. I'm in quasi-marathon training/nurse muscle soreness mode. In other words, I'm still running but I've cut back about 25% on my original long run goals and slowed down 15-20 seconds on my usual per mile training pace. I may not be in "peak" condition by the time Disney rolls around but I should feel a lot better going in. I feel like my groin, hamstring and calves are almost back to normal. About another week or two of moderate training should find me largely leg soreness-free. I hope.

This past weekend, I completed a 7 miler and 13 miler on Saturday and Sunday respectively. Basically, that is half the distance the Goofy Challenge will present in a little under 9 weeks. I did both at an easy 7:30/mile pace (normally these runs would have been in the 7:10/mile range) and had very little soreness afterwards (the rt. hamstring still barks a little). This is a cutback week. My long run will probably be no more than 10 miles as we are heading out of town for a little R&R. We've had a recent sadness in our house and everyone is looking forward to getting out of Dodge for a few days. More on that later.

The wife and I are addicted to HBO and Showtime TV shows. We don't have a HBO or Showtime subscription but rent the series after they come out. On our rental list is (or has been depending on if the series has ended): The Sopranos, Oz, Weeds, Sex and the City (chick TV, I know), Curb Your Enthusiasm, Six Feet Under, and F/X shows Rescue Me and Nip/Tuck. We are currently finishing The Sopranos final season. We'll miss ole Tony when he's gone.

Happy trails.

1000 Miles and Olympic Trials

I admit to forgetting all about the Olympic marathon trials taking place on Saturday. However, I came back in just as Ryan Hall was passing the 24 mile mark and caught the ending. What a great finish!! It wasn't a close race but packed with emotion none the less.

My first thoughts after seeing Ryan Hall in the lead was how Michigan's own Hansons-Brooks team was doing. Sure enough, Brian Sell had overtaken a cramping competitor and moved into 3rd place ultimately securing an Olympic spot. That was a lot of fun. I wish I had watched the entire race.

Obviously, the news about Ryan Shays put a damper on things though.

All in all, it appears U.S. long distance running is on the upswing. A few years back, I couldn't care less when the Olympic marathon was taking place. Now, I'm eagerly awaiting Beijing!

On another note, I'm slowly building miles again for my upcoming marathon - unbelievably only10 weeks away now. I'm way behind my training plan weekly long run goal. Example: Sunday was planned for 17 miles. I did 11.5.

I am unconcerned. I'm readjusting my plan for the Disney marathon. It's all about fun and finishing. Time goals are completely out the window. Plus, I still have some nagging muscle pain in various parts mainly in my right leg. The legs need rest. So, build slowly, get prepared, but don't overdue it pushing too hard. That's the theme of this training session.

I'll probably hit one 20 mile run before the race and that's it as far as 20+ milers.

On a third(?) note, I hit a bit of a milestone with Friday's run. 1000 miles for the year. For me, that's a personal high.

Not much of note going on these days. Just keepin' on keepin' on.

Happy trails.