2007 Bayshore Marathon Goals - Revised

Here they are. I've reconsidered my original goals published in December after a stronger than expected training period due, mainly, to a mild winter.

Initially, I was planning to use Bayshore as a springboard for a good summer of training and a planned BQ in Chicago. That plan may still come to pass. However, I'm going to go ahead and put Boston Qualifier at the top of my goal list. Why not? I think the odds of actually hitting this goal is 50/50. Everything will have to fall right....from the weather to injury avoidance etc etc...but why put this goal off? The worst that can happen is I don't hit it. So what? Then it will just be the goal for the next one.

One of my favorite movie lines of all time comes from The Shawshank Redemption: "Get busy livin' or get busy dyin'" . That sounds a little severe in the context of a hobby (however passionate) like running but the sentiment behind it holds true. I want the BQ so let's get busy going for it.

Officially, my stretch goal for Bayshore is:

Goal 1: 3:15:59 or less!

Now, will I be disappointed if I don't get that? Only a tad. Frankly, I'm surprised I'm in a position to even consider it at this point. So I'll hardly be overly disappointed if I don't get it. Basically, I think I'll get there eventually so why stress about it over one race in which my margin for error is so small?

So, what would I be HAPPY with?

Goal 2: 3:23 or less!

The bottom line is that I expect to finish under 3:23. Anything over that would be a disappointment. That's my line in the sand.

But I also have other plans for Memorial weekend. The wife and I are spending a few nights in a hotel, family, friends. With the race being Saturday morning, that leaves the rest of the weekend for rest and relaxation.

Goal 3: Fun time with the wife and family.

Tomorrow is my wife's birthday. Happy Birthday to her (though I'm sure she won't check into this blog for several more days!) and Happy Mother's Day to wife and my mother. Dealin' with me ain't easy. You should be commended.

Ready, Set....TAPER!

What a big mental hurdle it is to knock out that last 20 miler and know that you are officially in taper mode! I can now look forward to a 25 mile week this week and 20 miles next week with the LR no more than 12 miles. That'll seem like a skip in the park at this point.

So I'm getting my race plans together...when to take GU...whether or not to carry water for the first 6 or 7 miles to avoid the water station congestion...how to pace out my miles, etc etc. I don't like to think about any of these kinds of things by the time I show up at the start line. Of course, this sounds all well and good, but I know it doesn't quite work out as planned. In Chicago, I had my race all planned out - even accounting for a congestion slow down in the beginning - only find myself completely thrown off plan within the first 3 miles by the massive amounts of people and struggling to emerge from the congestion, finally, at mile 14. I felt like I was swimming up stream. With only 1600 marathon runners at Bayshore, I'm hoping this won't be an issue.

I attacked my 21 miler on Sunday. I was a little wary of this run because this was the point at which I strained an ankle/foot muscle that tormented me up until the Chicago Marathon last fall. I gave it no more than a passing reference in that blog posting but I was icing my ankle every night for the next 3 weeks. I believe the problem was new, thicker socks and shoes that were too tight which pinched the muscle that goes along my arch up through my ankle. I did not want a repeat of this issue so I triple checked my laces and left them a little loose to allow the natural foot swelling that occurs during a run of this distance room to grow.

The goal Sunday was to chew up the 21 miles at a relaxed pace. However, I've been running all of my training runs - no matter the distance - at pretty much the same pace so I find that I naturally lapse into this pace without thinking. It actually takes effort to move to a different pace. The best I could do was slow up a bit at the start and then, after loosening up, just go with the flow.

So, I finished faster than I wanted or expected. No apparent injury or problems so I'm happy and ready to move into taper and start mentally preparing. My last mile of the 21 miles was my fastest - again, unplanned and unwanted - as I hit taper euphoria knowing I was almost done!!

21.0 miles
2:35:51
7:25 pace

Last mile: 7:14

Next post: My official 2007 Bayshore goals.

Happy Taper everyone!

"26 Miles to Traverse City...Just Imagine It"

This is funny. I was thinking the other day about running my upcoming marathon in Traverse City...26.2 miles...my first in my hometown. That number and name, 26 and Traverse City, was stuck in my head. Why was there something so familiar about that? I grew up in "TC". I've run several 5k and 15k's there before but never a marathon. So, why this feeling of deja vu?

It finally struck me this morning. I have two older brothers. When we were kids, being the youngest of three, I liked to pester my older brothers. Probably some sort of youngest-child-need-for-attention psychological thing. There is a sign on M-37 heading the back route into TC announcing "Traverse City 26". One day- I'm probably about 8 or 9 years old - I pounced on this and decided to use it to drive my oldest brother crazy. My grandparents were driving us home and my oldest brother and I were sitting in the back seat. For the duration....and I mean the full 26 miles....I steadily repeated:

"26 miles to Traverse City....just imagine it."
"26 miles to Traverse City....just imagine it."
"26 miles to Traverse City....just imagine it."

Over and over again. I don't know why I started saying it but my brother got mad. Real mad. Of course, this egged me on. Neither angry words, complaints to the grandparents, nor blows to my head or arms could prevent me from repeating this phrase steadily for the next 26 miles.

"26 miles to Traverse City....just imagine it."
"26 miles to Traverse City....just imagine it."
"26 miles to Traverse City....just imagine it."

This seems really funny now considering the Bayshore Marathon will start in Traverse City and, basically, leave and head out to Old Mission along the peninsula before returning. It truly will be 26 miles to Traverse City and I will - and have been - imagining it over the last several months.

No doubt, at some point, this phrase will pop into my head as I progress through the marathon. I just hope it doesn't get stuck there and repeat itself monotonously like one of those cheesy Jenny 867-5309 style pop songs (your welcome!) for the duration.

Though that would be fitting karma.

"26 miles to Traverse City...just imagine it."

I can.

15 and 4 To Go

Fifteen miles under a nice morning sun and gentle breeze! That was my Saturday morning. I hope it's just like that on May 26th! What are the chances the weather is absolutely perfect? Does that ever happen?

I approached this LR as a chance to test where I am at time-wise. Like a few weeks ago, I ran these 15 miles exactly how I envision myself running at the Bayshore Marathon. I had a tough start though. For some reason, my legs were tight...breathing was heavy...mentally I just wasn't in it. As always, though, once I stopped and took some water and let my breathe "catch-up", I was able to get right into my planned pace and all the previous impediments melted away. There is something odd about the system reset that takes place whenever I stop for a minute.

I felt strong through-out but particularly in the last 3 miles. I was attempting to average around 7:20/mile for the duration of the run. Each of my last 3 miles were around 7:08/mile and I felt really strong. All in all, I was pleased with the latest time trail. I feel pretty confident I'll still be below a Boston Qualifying pace through 20 miles. After that, all bets are off. I may be able to gut it through...or I may drop off quickly and realize you can't BQ without at least a couple 40-50 mpw in the training bank!

15.0 miles
1:50:13 time
7:21 pace

Four more weeks to go. Well, less than that now. This week is my last real tough week of training. I'll still go hard on my two remaining mid-week medium runs but no more time trials on the LR's.

Looking forward to 21 miles on Saturday...hope everyone else is starting to get psyched.

Next week: My revised goals for the 2007 Bayshore Marathon.

The Perfect Mile

I was going to wait to comment on Neal Bascomb's The Perfect Mile until I actually finished the book but now is as good a time as any.

I love true life tales of people pushing themselves to the limit and accomplishing their goals. It could be sports, music, education, whatever, I'm always fascinated by people with such dedication to a singular task that they cannot be satisfied until it is accomplished. I'd love to claim a similar driven attitude but I suffer from varied interests and wandering goals.

Looking back, it seems impressive but not very monumental to beat the four minute mile mark. People do it all the time these days. However, in the early 1950's, it was thought to be impossible. In fact, the best medical advice of the day was that, if anyone was to run a 4 minute mile, they would no doubt collapse at the finish line and die of heart failure. Many runners never attempted the feat for fear of shortening their life spans.

The book chronicles the three main challengers to the 4 minute mile - Bannister in England, Landy in Australia, and Santee in America - as they train on 3 separate continents while keeping tabs on each others progress through news reports. Of course, we know that Bannister was the first to accomplish the goal while simultaneously completing his medical degree doing rounds at a local hospital. However, even knowing the outcome, it is very exciting to read the accounts of each runner's progress as they inch closer and closer to the record before Bannister finally breaks through. If you have a chance, take a look. Any runner will be fascinated by this book. It gets my highest recommendation for a sports book.

I see that the film rights to the book are owned by Universal Studios but, as yet, production hasn't begun. I guess we needed another Die Hard installment first.

Running Update: 10 miles last night at a 7:20 pace. This weekend, I'll do 15 miles at around the same pace. I read an article recently that suggested a marathoner should run at marathon pace on the LR every three weeks. I've also read differing accounts that say you shouldn't do your LR's at marathon pace ever. I'm going with the former as I feel stronger and more confident when I hit the LR's at my marathon goal pace and visualize myself working that hard at the marathon itself. This will be the last LR at marathon goal pace. Next weekend, 21 miles and then the blessed taper!

The Battle at Paint Creek Trail

Despite the title of this post, this is not a tale of an old Civil War battle. Or a shoot-out between legendary Old West figures.

Rather, this is the tale of two intrepid marathoners - myself and Mike - who battled some physical and mental barriers on our way to a successful 18 mile training run.

Paint Creek Trail is a former railroad path running between Rochester and Lake Orion about 9 miles in length. The rails, of course, have been removed but a nice packed dirt trail remains for joggers, walkers, and bikers. Lots of trees, a few homes, and a golf course or two line the course. It is a very relaxing setting to tackle a long run.

Due to my son's morning soccer game, Mike had to wait until 11:30 for my arrival at the park - just as the sun was heating the path to over 70 degrees for the day. Combine that with some early morning chores and BOOM! a recipe for a struggled run.

We had targeted 8:30/mile as a goal pace and, I think, we hit that on many of the miles if you discount a walking break here and there. For me, this was a nice pace. I've been dealing with a mild right hamstring strain for the past 6 weeks and have been privately fearful of it turning into something major. This was just what I needed. My hamstring didn't feel sore during or after the run. I'm sure I've been pushing too hard during training runs and needed to pull back a bit.

The second half of the run proved to be a bit of challenge. I think Mike felt he was holding me up when, in fact, I was enjoying the pace quite a bit. There were a few walking breaks and some encouraging words exchanged to spur us to the finish. We made it reasonably close to the targeted time considering the running clock during some walking breaks.

A beautiful day. A good run. Good conversation. For me, the time flew by.

And then tragedy struck.

I realized that my car keys were nowhere to be found. Several miles into the trail, I had the feeling that something was missing and started patting down and couldn't locate my car keys. At that point, there was nothing to be done but finish the course and hope someone turned them into the concession stand or, maybe, I had left them in the car. Either way, I was hoping my car wasn't stolen.

On return to the park, no luck. The concession stand was closed. My car was locked. And I was pretty certain that I had left the key in the grass when I bent down to tie my shoe. A search of the suspected area did not turn up the treasure.

I had to make the phone call.

How do you nicely call you wife and ask her to put both kids in the car and drive them 80 miles across the state to bring you another car key in the middle of the best day of the year?

You just do it.

Big thanks to the wife and kids for putting up with yet another inconvenience this running obsession sometimes creates.

We didn't hit our planned 20 miles but I think this run was a good lesson. Marathoning isn't easy and everything doesn't go as planned. I think the battle we fought on Paint Creek Trail will toughen us up for the marathon.

18 miles in 2:45.

Good Luck, Boston Runners!

The 111th Boston Marathon is underway in less than desirable conditions as I understand. Wind. Rain. General ugliness. While out on a run, I've often thought (feared?) what it would be like to have to run a marathon in terrible conditions. How would it effect your time? Would you even care and go instead into survival mode? I think of all the conditions (outside of several inches of snow on the ground), I least enjoy running into wind. It feels like you are trudging across a swimming pool. Lately, it seems I'm constantly running into a wind storm. During the real hard gusts, I'll shout "Aw, c'mon now!" to no one in particular. At least it makes me feel better. Best wishes to the Boston Marathon participants. I'd love to join the crowd at the 112th!


With Boston taking place and a recent mention in Runner's World magazine, I decided to rent a little independent movie called Saint Ralph. It's the story of a Catholic school teenager in the 1950's whose father is dead and mother passes into a coma. As he deals with typical teenager adolescent issues, the threat of being forced into an orphanage now hangs over his head. He comes to believe that only through a miracle will his mother awaken from her coma. Coincidentally, he is also told that it would be take a miracle for him to win the Boston Marathon. Ultimately, he decides that he needs to win the marathon in order to save his mother. It's a pretty funny and entertaining little film. I think it would appeal to any Catholic, runner, and fan of independent films...or at least 2 of the 3. Check it out. Besides, where else will you get a Paavo Nurmi reference in a flick?

As for this weekend, my LR wasn't as long as previous weeks due to this being a step back week. Next week I have my first 20 miler. Sunday, due to the lower mileage, I decided to do 13.1 miles at my Bayshore first half-marathon goal pace as a sort of trial run.

I'd like to do the first half in 1:36:30 at Bayshore. My Sunday numbers:

13.1 miles
1:35:47 time
7:19 per mile

Three more weeks of hard training to go!! Getting excited!?

Need for Speed V

Ugh. It's snowing again. A nice sideways blizzard going on as I type. I've been seeing lots of global warming reports these days and the possible climate in the U.S. in, say, 50 years. There's talk of raised temperatures in the South and Southwest, increased hurricane activity, and near dust bowl conditions in the Plains states making life there plenty uncomfortable. The irony is that all the folks that have moved South due to the weather may soon be flocking back to the Midwest and Northern states for the same reason. I doubt that will happen. But an interesting thought. I doubt people will ever give up the sun and ocean as long as there are sturdier homes to build and bigger air conditioners to buy.

On to the running update. Yesterday, a return to some speed work!

Goal: 5 miles with each under 7 minutes.

I've decided to wait until after Bayshore before I start doing my speed work on a formal track in intervals. Instead, I approach my speed training fartlek style. I do about 1/2 mile at a brisk but comfortable pace followed by 1/2 mile at sustained, uncomfortably fast pace.

5.0 miles
33:02 time
6:36 pace

Mile 1: 6:31
Mile 2: 6:45
Mile 3: 6:39
Mile 4: 6:46
Mile 5: 6:21

Mission Accomplished (and not the standing-on-the-deck-of-an-aircraft-carrier style but actual mission accomplished)!!

I'll update soon with my read of Bascomb's The Perfect Mile which chronicles the race to become the first person to break the 4 minute mile barrier between Australia's John Landy, Englishman Roger Bannister, and America's Wes Santee. So far, pretty interesting to read what these guys would put themselves through just to shave an extra second off their time.

And the fact that these guys would run hard 50-60 mile weeks in shoes that were little more than strips of leather with string around them and small spikes glued to the bottom really makes me feel pampered in my Asics.

Weekend Report

Okay, so, a few things went on this weekend: running, a performance of Rent (viewing - not performing), drove to Traverse City (3.5 hours) and back in one day to pick up the kids from a week at grandma's, and, of course, Easter.

Starting with....RENT.

What a terrific show! The wife and I enjoyed it. It was a a great evening all in all. First, without the kids around, we headed out to a quiet dinner at the Red Cedar Grill in Williamston. Our tastes don't run to the expensive but this was a slightly classier place than we would normally visit (i.e. no kids crayons and coloring books for children). The wife ordered the chicken and mac/cheese and I had the best pot roast I've ever eaten. Of course, half of our check came from drinks from the bar. It was that kind of night.

The show itself was terrific. Great songs and an interesting plot. At first, I was having a hard time getting into it but it slowly grabs hold and you are absorbed before you know it. Les Miserables still holds the title as my favorite musical but this was right up there. Having just received the brochure for next season's Wharton Center shows, it's time to order again!

Running Update:

On Friday, I headed out for my 8 miler. It was cold and windy and I was back in wind pants and my North Face Apex Bionic jacket. In other words, bundled up. I had every intention of doing 8 on Friday and 18 on Easter Sunday. For the first 7 miles, I sputtered about the cold and wind and how tight my legs felt until I was nearly home. Then, I made a split second decision to stop for a GU break and continue on and get the 18 out of the way. I was already out, loosened up, and cold anyhow right? Might as well do 10 more miles and call it a day. So I did. (18 miles @7:35 pace)

Sunday's 8 miler was a little tough. More cold. More wind (some paranormal investigator needs to come to Okemos and examine how the wind can be blowing directly in my face during an entire run when I travel every geographical direction on my route!) My legs were still extremely tight and sore from Friday's LR. Sunday night found me leaning hard on the stair rail for each up/down trip. My Achilles and quads were aching. Mental note: I must look into this "ice bath" concept. (8 miles @ 7:35 pace)


Easter Sunday was a nice day home with the kids and wife. I think they liked what the bunny brought them. My daughter loves Care Bears and she found a few of them in her basket. My son received a new aluminum bat for his upcoming baseball season. We tried to hit some balls for a couple minutes but everyone was frozen so the game ended quickly.

This is a cutback week on my running schedule. I think I need it.

A New Crown

Sadly, not the kind you wear on the head. Instead, I spent nearly 3 hours reclining in the dentist chair this morning as saliva, water, and tooth shards flumed into the air from my pie hole. Half-way through, I was informed that, on a scale from 1-10 with 10 being the most difficult, mine was a 10. Lucky me. Fortunately, the dentist was terrific and I barely felt a thing. Afterwards, I even got a high five as he told me we nailed a "10.0" on the scorecard. That was a bit odd...but funny.

Side Note: I don't give high-fives. I avoid them at all costs. I typically feel this overwhelming sense of shame when I'm forced into one. I've even been known to walk right away from one and "leave someone hanging".

After a successful dentistry procedure? Alright, I'll give you one. Plus, you still have control of the drill.

Meanwhile, the wife and I are heading to see RENT tomorrow night at the Wharton Center. Sure, I know it's like the 23rd touring ensemble and all and we are several years late but, hey, better late than never. We usually go to 3-4 stage plays/musicals a year and they are always entertaining. Plus, these occasions allow me trot out the phrase "We simply must get to the theater more often" in my most aristocratic tone all evening long to matching eye rolls from the wife, bless her heart.

As for running, what a kick in the gut is this cold snap? I don't have the heart to put all those layers - which I had dutifully tucked away in my drawers - back on again. I should have known. This is Michigan after all. I'll tackle my weekly LR either tomorrow (day off = woo- hoo!) or Sunday all decked out in mountain climbing gear once again. The plan is for an 18 miler and an 8 miler by Sunday in no particular order.

Happy Easter.

Opening Day!!

Opening day for the Detroit Tigers is here! Hard to believe it is baseball season again what with both the Pistons and Red Wings leading their respective conferences and their playoffs right around the corner. I love baseball. At least, I love watching baseball. I don't really play it anymore. In fact, I haven't played an actual organized game of baseball since about 1992. But, for a statistics geek, baseball is heaven. And it doesn't hurt when your team is one of the favorites to win it all either. Go Tigers! The wife, on the other hand, hates baseball season. She tolerates the occasional Red Wing or Piston game but the Tigers? Yes, hun, they pretty much play every day.

Prediction: 93-69 and a wild card playoff spot.

Weekend in Running:
Slow down, relax, take it easy. These were the thoughts heading into Sunday's 17 miler. Two miles in, I pretty much ignored them all. Again, I went at a faster than planned pace for the duration of the run. I'm trying to convince myself that I'm building stamina, strength, and confidence at this pace. What I'm probably doing is running myself into injury, burning out, and "peaking" too soon. Time will tell. Next week, I promise to pull back a little. Really, I will.

The Numbers:

17.0 miles
2:05:13 time
7:22 pace

Miles 1-5 7:23 pace
Miles 6-10 7:22 pace
Miles 11-15 7:23 pace
Miles 16-17 7:18 pace

Three comments:
1) I was able to maintain a BQ pace for 17 miles. Can I hold on for 9 more miles? Not sure...but more time to train.
2) I like the consistency across each 5 mile segment. That's encouraging. I've been focusing on smoothing out my running pace and these results indicate some success.
3) Not one mile was above 7:30.

Like Spring, marathon training is in full bloom! Nice, big, round beautiful blood flowers appeared on my chest after Sunday's run. Time to dig out the body glide.

Need for Speed IV: 5k Edition

Saturday was the Food and Fitness 5k in East Lansing. I used this as my weekly speed work-out hence the title of this post.

It was a pretty exciting morning for us. My daughter was running her first organized race ever - a 100 yard dash. My son was participating in the 1/2 mile race. He has plans for his first 5k later this summer.

My daughter was incredibly excited all week. She was convinced that she was going to win her race. We tried to temper her expectations without dousing her competitive spirit but this was a losing proposition. She's bullheaded and she had no other expectation except to win.

Which lead to a major disappointment and a weekend lost to trying to reflate the ego.

But first things first. Here we are "warming up" for our big race.

She confidently strode to the start line even waving off my offer to run with her like the other parents were doing with their kids.

After a brief delay, the horn sounded and they were off. That's when disaster struck. She took a few strides and then paused a moment unsure if she should go or not (I chalk this up to first race jitters and, of course, age). This pause led to a child behind her running up the back of her leg. You can see the incident captured on film below. Note her left leg turned awkwardly. This was the beginning of the fall that ended with 3 kids lying in a heap on the concrete.

At this point, my daughter became immediately discouraged. Tears were shed, knees were scraped, clothes were wet and she wanted to quit. After some encouragement, she rose again and took off like a shot passing many of the kids who had streamed by her as she lay confused and disappointed on the ground. In the end, she made her way close to the front but, alas, did not win.

Post-race, she was very discouraged. My wife and I spent the rest of the day on Saturday convincing her that this was just a one time fluke and that her next race would go much smoother. God help us, I hope we don't end up looking like liars!

Meanwhile, my son completed the 1/2 mile run intact with no spills, scrapes or tears. He finished 3rd and was very pleased with himself. The kids who beat him were at least a year or two older. He's looking forward to running a 5k now.

As for me, the 5k was an enjoyable experience. It has been since July 2004 that I last ran a race at this distance. I was hoping to do 6:45 per mile and beat 20:50 overall. In the end, I surpassed each of those goals.

Mile 1 was flat and fast. I tried to get out quick in front of the throngs of people to create a little separation before pulling back a little. Mile 2 was a mix of flat sidewalk and a 1/2 mile jaunt up a gently sloping off road trail. I have to say, it was a lot of fun jumping over roots and swerving past leaning branches. Mile 3 was, basically, on the same sidewalk as Mile 1 as this was a down and back course. I was getting pretty winded at about 2.25 miles but just kept my eyes on the small group of people about 15 seconds ahead of me and tried to gain ground. Ultimately, I could not catch the group in front of me but I think they kept my mind preoccupied enough and legs turning quickly to end the race at a good pace.

It once took me 3 years of trying to beat 20 minutes at this distance. When I finally did, I never ran a 5k again until Saturday. I am very pleased to come in at 19:53. I never expected to challenge the 20 minute mark on this day considering I do very little training suitable for this distance. The long distance runs have helped. Three miles seems like nothing anymore.

Mile 1 6:14
Mile 2 6:28
Mile 3 6:30
.11 miles 41 seconds

Here is the three of us after our respective races...pleased and wearing our bling.

We're number 2!! We're number 2!!

That is, I finished 2nd in my age group and 28th overall of 641 finishers. I suspect this race isn't very popular for the top runners considering those results. Anyhow, it netted me a decent little silver medal to bury away in my bedroom drawer. Cool.

Sunday: An easy 11 miler at 7:40 pace.

Family on the Run

I skipped my weekly Tuesday speed work-out in anticipation of running my first 5k since July 2004. I can't believe it has been that long since I did a 5k! I get all wrapped up in my next goal (running a 15k....then running a marathon...then trying to BQ) that I completely tune out other races.

So, this Saturday I'll be participating in East Lansing's Food and Fitness 5k.

Also, my nine year old son will be in the 1/2 mile run.

And my five year old daughter will be doing the 100 yard dash.

This race is a total bargain as well. For me, $18 entry fee gets you a Brooks technical running shirt, post-race feast (this is sponsored by the Lansing Dietetic Association after all) and a finishers medal. For the kids, $5 each gets them a t-shirt and a finishers medal.

It should be fun. Wife will be there taking pictures. Maybe I'll actually post some photos afterwards.

I'm not expecting to set any PR or anything for this distance. In fact, I'd be happy with anything below 21 minutes. I'd like to average 6:45 per mile if possible. We'll see if the legs have that in them any longer.

Getting to Know Garmin

Thanks again to the wife for the Garmin. I'm a huge stat geek (during the season, ask me any Detroit Tiger batting average, HR, RBI and I'll spit it out at you). We just got a new laptop at home so I finally loaded up the Garmin software and imported the history training. Charts, graphs, stats...woo-wee, I love it.

I've been trying to figure out how to load the data onto the blog. It seems like you have to go through an intermediary of some sort to take it from your laptop into a training tool...something through MotionBased.com or TrainingPerks.com, etc. Not sure how to do this yet. So far, clip/paste doesn't seem to format correctly. I think I need the html code to plug in for the charts.

Also, I'm not sure what happens if Garmin runs into a signal interference? Anyone have that happen? Does it shut down...or pause and resume when a signal is relocated? During this time, does it ignore your run progress...or catch-up by calculating time and distance since the interference? I'm not sure I've ever had any problems with signal before...just wondering what would happen if I did.

Sunday's long run was a total blast. Probably my best run ever. Make no mistake, I'm paying for it a bit today in the form of sore hips and tight calves but, overall, not too bad. Again, I had no intention of pushing speed on a 15 mile weekly long run. Really, it just happened. I'll have to make sure I pull back a bit for the next few weeks to avoid burn-out. I'm really pleased and surprised at the pace I maintained. A BQ at Bayshore no longer seems completely out of the question. Still, not probable, but within the realm of possibility. Dare to dream.

15 miles
1:50:02 time
7:20 pace

If I break this down to 3 five mile groups, each group was progressively faster:

Mile 1-5: 7:27 pace
Mile 6-10: 7:21 pace
Mile 11-15: 7:12 pace

Mile 14 clocked in at 6:37!! If this is accurate and Garmin didn't have some sort of glitch, this would be my fastest mile for 2007.

It was just one of those days. I felt like I was going quicker than normal. Everything was working very smoothly and comfortably. Time to pull back a bit and finally run the relaxed pace I've been promising.

Fortunately, this is a step back week on the training plan. I think I'll need it.

Announcing...

ANOTHER REGISTRATION!!

Back to Chicago for the 30th anniversary of the Chicago Marathon. This decision was easy. I love the city. I loved the marathon. 30th anniversary. I know some people already registered and another friend of mine will soon be registering.

I couldn't miss this one.

That completes my marathon registrations for the year (technically Disney is 2008 but since all the training for it will take place in 2007, it counts for this year).

I see that Dean Karnazes will be at the Chicago registration expo. His Ultramarathon Man book was really an interesting, exciting read. I've adopted his "Embrace the pain" motto for my own, comparatively minor, struggles during a difficult run. For me, it actually does work. By repeating this phrase through my head, my attitude changes positively when I encounter a stretch where I feel like stopping or slowing way down.

See you in Chicago!

Need for Speed III

Yesterday's speed work yielded mixed results. The weather: Fantastic. 74 degrees! Shorts...no hats, gloves, or running jackets. Nice.

However, I was breaking in a new pair of shoes. I knew better than to break them in during intense running but I'm not that bright. Basically, I said, 'This is going to hurt' and took them out of the box, clipped the tags, put them on, and took off.

After mile 2, I needed a 15 second rest. I even stopped the Garmin clock during this time. I felt like I had flipper's on my feet. After mile 3, I slowed to a crawl for another 15 seconds before sucking it back up and resuming a decent pace for the final 2 miles.

Funny thing I've notice about myself - not sure if anyone else has noticed this about themselves - but, if I go out too fast and get really run down quickly, I find that if I just take a quick break...walk for a few seconds, stop and rest for a few seconds, take a quick drink of water, etc...my body seems to reset entirely and I can get right back going with little sign of the previous fatigue. It's like my cardiovascular is just a step behind my legs and needs to "catch up". Once it does, I can get back rolling again. Weird. Probably has something to do with lactic acid levels or something.

The result of this work-out indicates I'm still not able to maintain a consistent speed. I did record my single best mile of the year so far but dropped every mile thereafter. My focus is to maintain speed across 3 miles before stepping back a bit for miles 4 and 5. Still a work in progress.

The numbers:

5.02 miles
34:40 time
6:54 pace

Mile 1 6:38 *Best Mile in 2007
Mile 2 6:49
Mile 3 6:54
Mile 4 7:17 * Mile 4 is always my worst
Mile 5 6:52* Mile 5 is always faster than 4. Running to the finish harder?

Overall, I obtained my stated goal of 5 miles in under 35 minutes. Next up, how about 3 miles at a consistent 6:45 pace or less?

Two Problems = Great Run

This morning I tackled my longest run since last October during the Chicago marathon. I was pretty excited about getting out there. Usually, Sunday is my long run day but after taking one look at the morning weather (50 degrees and sunny) I decided today was the day.

The melting snow created some small pools causing some side to side dodging. Every now and then, a foot would get sucked into a mud pit and escape with a sucking sound. I probably should have splashed through the puddles instead. I came back covered in mud below the knee with my previously white socks a new shade of brown.

But it was a beautiful day....which leads me to my only two problems with this LR:

1) I wore too many layers. I was sweating like a madman. Probably had one too many shirts on. And the Adidas wind pants were questionable. I probably should have gone with shorts. Hard to break the winter habit though. I was dripping with sweat and mud and the layers felt like they were dragging me down by the end.

2) I went out too fast. Not on purpose; it was just such a great day. I had no idea how fast I was going and didn't bother to look at Garmin. The last 4 miles were a bit torturous as a result.

Ahhh, Spring has SPRUNG!! Has it not?

The numbers:

14.1 miles
1:47:31 time
7:37 per mile

My first several miles were all under 7:30...as was the 11th mile for some reason. I was pretty whipped by the end though. It wasn't a comforting thought to consider I have to average 7:30 per mile for 26.2 to BQ. Ugh. A ways to go.

Still, a great day. A great run. All hail King Spring!

Need for Speed II

I'm going to continue posting and tracking my speed training so I can keep track and, hopefully, note progress. Again, due to the weather, I was unable to use the local high school track. My course took me around the neighborhood across the street from mine 3x and then once around my 'hood arriving back in my driveway after 4.32 miles.

During each mile, I maintained a steady, brisk - but not a pushed - pace for about a 1/2 mile and then a 1/2 mile of hard effort. The first two miles were manageable. I really started to wear down during the third mile. I found little extra energy to pick up and maintain much of a pace during the 3rd pick-up.

4.32 miles
29:53 time
6:55 per mile

Mile 1: 6:41
Mile 2: 6:44
Mile 3: 6:55
Mile 4: 7:20
.32 mile: 7:00 pace

Not as consistent across all 4 miles as my first effort but, overall, a better pace. Next week, I'll up the total distance to around 5 miles and see if I can still maintain an overall pace of 7 minutes or less.

A new PR.....

...for my friend Phil who completed the Little Rock Marathon this past weekend. Congratulations go to him. Despite the challenging head winds and rolling hills in the middle of the course, he was able to set a new PR at 4:02. That's marathon number 5 for him! I take some pride in his accomplishments because I *ahem* was the person who challenged him to run in the first place. He trained for the Cherry Festival 5k and ran with me in his first race in 2003. Then, he pushed me to tackle my first marathon last year.

I scratched out 12.5 miles on Sunday once again laboring under the multiple layers and wind chill. I'm ready for spring now. Like right now...this instant. Enough already.

I completed Schlosser's Fast Food Nation and, coincidentally, watched the same titled movie that was just released to DVD. The film tried to cram too many political messages into an hour and 45 minutes. I'm all for political or social commentary in a film but it needs to be focused and defined. The movie tried to throw all the subjects covered by the book onto the screen and didn't expand or follow through on most of them. So they just slid to the floor with a KERPLOP! Still, I'd grade it a B and recommend it as at least worth a look.

I'm quite a ways into Karnazes' Ultramarathon Man. Some could see it as an exercise of a man patting himself on the back publicly. When you've accomplished this much, I think there is some room to brag. And it makes for a pretty good story also. I can already see the movie.....someone has it in production don't they?

Need for Speed

As the previous post mentioned, I've been thinking a bit lately about my training plan. I've been revising it on the fly to balance my non-running life and running goals. I really can't afford to add more running days per week. Three or four is going to have to do. For the three day week, I've been doing one short run (3-5 miles), one medium run (6-9 miles) and one long run (10+ miles). When I do 4 days, I'll add a second medium distance run.

I've decided to incorporate more speed training. My short run will now focus primarily on pushing speed. When the weather finally clears (and my nearby high school track is ice free), I'll be doing some repeats around the track combined with a fast 1-2 miler on the way there and home. I'll run a "relaxed" medium run. For the weekly long run, I will run at a relaxed pace also but will be doing some quarter mile pick-ups every 2 miles to try and infuse some speed into the longer distances (without - hopefully - wearing myself down). That's the plan for now.

During last summer's training for the Chicago Marathon, I primarily worried about building endurance and simply increasing mileage with complete disregard for speed. I'll be focusing on speed a bit more now that I know I can cover the distance.

To that end, last night's run (no repeats though) around the couple neighborhoods near my house looked like this according to Garmin:

4.36 miles
31:02 time
7:07 per mile

Mile 1: 7:07
Mile 2: 7:03
Mile 3: 7:07
Mile 4: 7:07
.36 mile: 7:20 pace

I'm pretty happy with this. The roads were still icy in spots causing temporary slow downs. When will the spring thaw begin?!! My marathon anxiety is starting and I'm itching (literally) to take off these layers...

Quality vs. Quantity

Quality versus Quantity. In a runner's world, I know these two are not mutually exclusive. I know there are many training plans, testimonials, examples, etc. of runner's who have managed to employ both quality and quantity in their regiment.

I am not one of them.

I am constantly learning more and more about running and how to improve my training and enjoyment. The one area I have made little progress is understanding how to manage quality runs against endurance building quantity. I have always tended to focus on high quality training runs at the expense of high mileage weeks. I value my rest. I almost never run on consecutive days despite the fact that most training plans prescribe just that. I never run at a pace like 90 seconds off my race pace (sometimes called a recovery run.) Most of my runs are probably 1-2 notches below how I would run during a race. For example, if I do a 10 mile run, I would train at 7:45 pace while I could do a 7:15 pace in the race itself. Occasionally, I might even train at a 7:30 pace for that distance. All of the time. The point is, with each run, I'm trying to run at a fairly brisk pace. It is a habit I started while training for the smaller 5k speed races and I really haven't changed despite moving on to longer distances.

I'm not sure if this is okay or I'm actually holding myself back. In my mind, I've always convinced myself that, hey, I may not be doing the big mileage but when I do go out I go out hard and fast. High quality runs. I type this rather sheepishly (not sure how you convey that in the written word) because I know that if I ran this by a training expert, the entire notion of High Quality Only runs would be immediately torn to shreds. The thing is that, when you only run 3-4 times a week, I would feel like I'm not getting anything out of 1-2 relaxed runs at a pace 60+ seconds slower than usual. The little voice in the back of my head (which also tells me to sit on the couch and drink beer occasionally) tells me this is incorrect but so far hasn't managed to convince the conscious reasoning part.

I'm sure I'm going about this training thing all wrong. But, for now while I keep seeing improvement, I'll press on with the emphasis on Quality rather than Quantity. It will probably not sink in to make the change until my training levels off.

Week in Review:
Despite what you have just read above, for the first time in over 2 years, I ran on 3 consecutive days (and 4 of 5). A little guilt crept in from the low mileage previous week. For the past seven days, I did nearly 32 miles. For kicks, during one run, I decided to really turn it on about halfway through one mile just to see what time I could post for that mile. I was happy to see 6:57 for that mile (and only "went for it" for half of that mile). I haven't registered a below 7 minute mile in awhile. Nice to know it's still there if I need it. And I may soon. I'm eye-balling a 5k in late March.

Slump

I'm in a weather-induced running slump.

I have no treadmill....or access to one short of paying for a gym membership which I don't want to do just for 2 winter months...so I have to complete my runs outside...

Now I remember why, in prior years, I didn't run much in Jan and Feb.

I was in danger of posting only 6 miles for last week. SIX MILES!

The wife and I took a long weekend in Traverse City and returned yesterday at 6 PM. I rushed inside, threw on my running gear and took off for another 6 mile run (supposed to be 11 but who's counting?). For the week, I managed a pathetic total of 12.25 miles. I am determined that this is the low point. With the weather looking better, it's time to get serious.

6.13 miles
47:48
7:48 pace/mi

Side Note #1: I had this weird sensation that I was about to be attacked by a wolf while running at the back of a heavily wooded neighborhood. I think it was because it was dark and I heard a large dog howling in the distance. Pretty ridiculous...but it did put a jump in my step. Ever get one of those weird feelings that something is stalking you while running?

Side Note #2: I want to give acknowledgement to my lovely, supportive wife. She reads this blog periodically and mentioned to me the other day that there was not much in here about her. Now, I thought I was doing us all a favor by keeping the personal business of the other innocent members of my family out of this column. However, I'll try and change that. :)

Wife put us into a hotel for the weekend. Cold weather, hot tub....beer and rum...no kids. You can see where that went. Also, we tried one of the newer Traverse City restaurants - The Blue Tractor - which replaced Dill's Olde Towne saloon. Weird not to see Dill's there but this place was reasonably priced, pretty solid food, and had a nice atmosphere. Nothing fancy though. If you want a decent meal without going to a chain restaurant, I recommend.

President's Weekend, etc.

My son has a poster in his room of the 41 presidents prior to George II standing or sitting in chronological order. It's a print of a drawing and each of the presidents look vaguely cartoonish wearing over stylistic garb from the era they represented (Ronald Reagan looks out of place and time wearing a cowboy hat and boots but, hey, what are you going to do). When my son was 4 years old, he could name every president by sight. It was a neat party trick to pull out for friends and family. And a terrific memory game for him. I don't know if it is related to that exercise or not but, at 9 years old, he now has one of the best memories I've seen.

I was going to subject you, the reader, to a political rant this morning. As always, there's a lot going on and much to be commented on. But, frankly, I just don't have the motivation or energy.

Instead, you'll have to deal with half-baked thoughts....pretty to look at but still gooey on the inside. And it won't taste good going down.

Immigration

I chuckle when I hear the outrage directed at illegal immigrants. And laugh out loud over the notion of building a 500 mile fence to keep "them" out. Hey, I'd prefer everyone enter this country legally as well. But, make no mistake, they come because LARGE CORPORATIONS run by conservative white men will hire them for a reduced wage. No jobs = no stampede across the border. Want to turn off the "supply" of illegals? Get rid of the "demand". I was reminded of this again while reading Fast Food Nation and the meatpacking industries recent history of hiring illegal immigrants. Even going so far as sending "recruiters" to border Texas towns to load people on buses and drive them to Nebraska and North Dakota for low wage work. A large percentage of the workers on the lines at the beginning of the fast food pipeline are illegals. They work cheap. Don't try to unionize. And will not be provided company paid health care or unemployment. Next time you find yourself in a debate over immigration, let's direct our anger to the root cause: exploitative corporations.

2008 election

Honestly, we are dealing with this already? It's become a non-stop campaign cycle in this country. At this point, does anyone really want a retread of the old, stale politician - a veteran of the Partisan Wars (1994-current). I want a fresh voice. An innovative thinker. I guess everyone wants that too. Do we have one in names like Clinton, McCain, Giuliani, etc? I'm not sure. I think our next president hasn't identified him or herself yet. In a word, I think our next president needs to be INSPIRATIONAL. Somebody needs to inspire this nation back to our core ideals and get people believing in "America" again. And I have an inkling of who that might be.

Iraq War

This is over right? Let's get back to rooting out the terrorists. Why do I never hear Bin Laden's name anymore? I haven't forgotten. Have you?

Presidential History

Why did our ancestors vote for Grover Cleveland in two non-sequential terms? He has screwed up our presidential numbering system and, most importantly, my son's poster. Do you draw the same guy twice - on either side of Benjamin Harrison? Not likely. Despite the distinction of being the president Most Likely to be a Member of Biker Gang (check out that cool mustache and portly figure) he's thrown a monkey wrench into the nice sequential presidential order.



Happy President's Day! I don't know what I'll buy my wife to celebrate. And how is it that the chocolate industry hasn't jumped all over this "holiday" yet. Where is my little box of edible chocolate presidential busts? The Bush one is filled with nuts! Mmmm, I love the Calvin Coolidge.

Into the Wind

Just a quick maintenance post here. I missed my weekly LR last week. Originally, this was scheduled as a cutback week but it became a push week instead.

This was a tough run. Sunday morning it was around 19 degrees...no sun...and a wind that wasn't evident from my front porch. It blasted me about a 1/2 mile in. I managed to turn away from it for a couple of miles but 4 of the last 6 miles had me taking it full frontal. I don't think I needed to use my own inhale function as the wind filled me up like a balloon with each breath. It seems like you can be maimed, embarrassed, or killed by over-consuming or over doing anything in life. I don't think there is such a thing as too much air is there? Death by air?

9.5 miles
1:16:42
8:07/mile

...and happy to be done....all things considered.

After a run like that, I rush to the mirror to see if, by chance, I might have sprouted two more chest hairs. I know my voice sounded deeper the rest of the day...

Back the Truck Up...

...brain dump coming...

I guess this would fulfill the "random thoughts" portion of my blog subtitle. Things are pretty monotonous these winter days: work, running, work, basketball, work, kids' events, work, running, etc.

So let's unload in no particular order.

Reading Update:
I usually juggle two books at once. Yes, it would be much quicker, easier, and less confusing to read one at a time but, you see, I have one stashed in my car to read on lunch while at work and another around the house for bed time/poopy time reading (designated "bathroom" book). My only rule is that one should be non-fiction and the other fiction. I made the rule for no particular purpose. I guess just to avoid getting story lines crossed.

Anyway, the Bathroom book right now is Fast Food Nation by Eric Schlosser. This was billed as an "expose" of the fast food industry...kind of a non-fiction, modern day The Jungle (Upton Sinclair, another terrific read). It is pretty interesting so far but I'm still getting to the (processed) meat of this story. The upcoming chapters are titled "Where the Meat Comes From" and "Why the Fries Taste Good". Do I really want to read these chapters? Or remain blissfully ignorant while I eat my Wendy's single (minus onion)?

Boob Tube Update:
The wife and I rarely watch dramatic TV series...while they are on TV. We, of course, wait to rent the entire season after they have aired so (1) we can watch them without commercial interruption (2) we don't have to worry about missing an episode and (3) we feel the need to pay for something that was otherwise free originally.

Winter is the time for catch up. We have completed HBO's Oz (final season), Lost season 2, and Nip/Tuck season 2. Currently, working on Nip/Tuck season 3. Decadent entertainment!

Basketball Update:
Played my second time last night and am relatively pain-free today. The kinks are being worked out. I came down with a case of Dead Legs in the final game resulting in a number of missed easy shots...which of course my team lost 11-10... due mainly to my missed shots. But, things are starting to come back together. Still a step slow recognizing play development and defensive adjustment. Ahh, but the beauty of a nice post-up, one dribble, turn-around, pump fake, fade away...NET!

Dr. Hoops

Running Update:
After a nice 5 day lay-off, I got in 4.4 miles on Tuesday in a 7:30 pace. I'm looking at 5 miles tonight and a 9 miler this weekend. Here's to hoping the zero degree weather is behind us.

Ostracized!

I was reading in the paper this morning that today is the day high school football players from around the country make their final decision on where to play/attend college.

Which reminded me of this picture I stole from the net several weeks back that I thought was pretty funny. This is supposed to be at an elementary school in Ohio. I love how the kids are not laughing or crying...just looking like a normal school picture. Like both "parties" understand the division created by their fan loyalty and accept it.



Pretty funny. Probably an oldie but still a goodie in my book.

Let me know if the picture didn't come through. I've been having trouble with that recently.

VERTICAL PAIN

I'm guilty. I fooled myself into thinking I was in great shape.

...after all, I run 5+ miles every other day. I lift weights. Watch my diet...

Surely I can go play a few games of basketball without any problems right? In a 35 and older league where, being 35, I'd have to be one of - if not the - youngest person. Some of the players had gray hair. Others had more braces or wraps covering different parts of their bodies than NOT covered.

Nah, shouldn't be a problem.

Right?

Except...I'm in pain this morning. Hell, I was in pain the moment I left the court last night and limped to my car. I feel like that kid in Shel Silverstein's 'Sick' poem. You know, the one with the litany of problems spelled out as to why she can't go to school:

"My hip hurts when I move my chin,My belly button's caving in,My back is wrenched, my ankle's sprained,My 'pendix pains each time it rains."

My back is most certainly wrenched. And the back of my legs haven't been sore like this in awhile.

This is my first experience in a 35+ league and here is one observation that jumps out: there is a lot more leaning that takes place. By that, I mean, generally speaking, men this age aren't as spry and,when you come anywhere near the basket, like to lay their elbows on you, apply body weight, and try and pin you to the floor. The basketball equivalent of the sleeper hold. And that is tough on the back.

The other observation last night is that you cannot take a year off from playing and expect to JUMP again. I could not even jump high enough for simple lay-ups. They were a struggle. I hit the bottom of the rim on a couple which is pretty embarrassing. That's why a lay-up is also called a "gimme" or "bunny". You're supposed to make them. Easily.

Basketball is a game of quick spurts and quick stops and turns. Running, obviously, involves continuous, almost static, forward motion. And no jumping. It is very horizontal.

My horizontal is fine. The vertical, well, that's another matter.

The 5 miler tonight should be interesting.

Skating, Sledding, and Running...Oh, My

Amazing Carnac: Name three things you did in one day that you wish you hadn't.

Okay, so maybe not as funny as Carson. However, true nonetheless.

Our community had a weekend full of free activities. We decided to take advantage. I'm always up for free entertainment. There was bowling, ice skating, sledding, hot chocolate, ice campfires, hockey games, etc.

Rather unwisely, we decided to pack all of these events into one 24 hour period.

So, by noon Saturday, my son and I were off to a high school hockey game (our team won with 3 goals in the last 180 seconds just when things looked bleak)...followed immediately by ice skating. Or, pinballing around the ice with 200 other people also into Free Skating (who woulda thunk others would want to take advantage of this also?!). Side note #1: My 5 year old daughter actually skated by herself - with the aid of a big orange pylon - for the first time ever. How proud we were!

After a quick rest at home, it was off to "moonlight" sledding. Of course, it was difficult to see the moon - let alone anything else - with the two high wattage flood lamps positioned at the top of the hill. Mixed with the 80's pop music blaring from the speakers, it created this surreal experience...shadow people walking everywhere...black silhouette projectiles flying towards you from the top of the hill as you scramble back to your feet. If I had a glow stick, a pacifier, and a sack of E, I would have thought we were at a rave. Fortunately, there were only a few minor collisions...and a few more hard, spine jarring bumps to the posterior as we obtained lift off over a few of the hills cliffs.

A little camp fire...some hot chocolate and chatting with others...and it was back home.

Sunday mornings run was the very definition of Grin and Bear It.

My MP3 lost its battery charge after 12 minutes....my legs were tight...my back hurt...and my left pectoral hurt (why?). I managed to push through and complete my planned distance. After all, I am on "official" marathon training, right?

8 miles
1:02:53 time
7:52/mile pace

I am happy to report that the ice and snow have been the perfect anecdote for my Garmin Fever. I have been forced to slow down. As a result, I've noticed that if I pull the pace back a little, I enjoy the run more. This would seem obvious but, for a congenital race pacer, it is good to be reminded.

Also, I've enjoyed the challenge winter running presents. I'm wondering why I didn't get out more in previous winters.

Side Note #2: I have yet to fall while running on ice (knock on wood). However, during Saturday's sledding, I would pull my daughter back up the hill with her seated in the sled. It was a nice little work out as the hill was, basically, just a big ice mound and very slippery. So, I managed to pull her to the top without slipping, I've managed to run without falling, but, of course, while standing still...on top of the hill...wearing hiking boots...I fell right on my back and head. Go figure.

The State of ME

With the presidents State of the Union address tonight coinciding with today being the official kick-off day for my 18 week training program for the Bayshore Marathon, it seems like an ideal time to step back and take my own personal overview of where things stand. On this blog, I'm The Decider and so get to make the only speech. Like the Democratic response tonight, your rebuttal will be confined to the lesser forum of blog comments.

I accept your applause, fake smiles, and oddly detached, impersonal hand shakes.

Staring down the barrel of another 18 week training plan, I'm a little nervous and a little excited. These next 18 weeks will be a bit more intense than the last. More miles. More sweat. More aches and pains. Worse weather.

I won't have the excitement - and fear - of training for my FIRST MARATHON to motivate me.

I won't be training for a large, crowd-friendly event. This will be small and sparsely attended. I will need to look inward more to carry myself through.

Though the energy created by the debut marathon has faded, it has been replaced with a confidence that wasn't there before. A marathon distance is achievable. I can and will run the distance strong. I know that now.

As of the start of this program, I weigh 163 pounds - down from 172 last summer. My body weight is good. My overall health is excellent. The foot pain from last October has receded to a minor, very occasional ache. No concerns.

I will continue to run 3-4 days per week. I will continue to weight train 1-2 days per week. I will continue to crunch out 580 sit ups 4 times per week (don't ask me why I settled on that number).

I continue to monitor my nutrition. Not fanatically. There is still plenty of room for beer, pizza, and the occasional fast food meal. But I'm trending towards more fruit and vegetables and less caffeine. And that is good.

My plan is in place. My goals are attainable.

I look forward to the next 18 weeks and embrace the challenge of taking the next step toward a Boston Qualifier.

I look forward to the flat, fast Bayshore course.

I look forward to experiencing a small, quiet course without the many distractions. I embrace the challenge of taking on Bayshore in a more one on one, me versus the road, simple structure.

I look forward to the sweat, miles, and smiles on the way to the finish line.

Overall, the state of ME....is good. And ready to roll.

Happy trails.

At this point, I assume there is applause all around. I believe I struck a bi-partisan note.

16 Degrees

Let's put the facts together: 16 degrees, icy roads, uneven surface. Sounds like perfect conditions for a run right? The first real smack of winter this year has given me my first excuse not to run. I took 5 days off...hibernating inside...longing for the 35 degree dry days from long, long ago (just last week). Yesterday, however, I wrapped up in an extra layer and decided to give it a go. And I'm glad I did.

When you haven't run on an icy surface in several months, it is a little uneasy at first. I felt like baby Bambi trying to walk on uncertain limbs. The sun was bright. The ice was rutted and uneven; fossils from the prior days activity. I stepped gingerly until gradually picking up some speed. Every now and then, a foot would slide out from under me but never to the point where I felt in danger of falling. In fact, it was always a nice reminder that I needed to keep my pace under control as the icy patches came quickly. I glided over a few before I realized that disaster was just a slightly more rounded rut away.

I was going for only a quick 3 miler to test the conditions. This turned into 5 1/3 miles as it was just such a nice, relaxing run. The ice was keeping my normal pace down and I found myself enjoying the sun, the crunch under each foot, and the overall stillness of the day. Is there anything better than ice covered trees illuminated by the wintry sun?

At one point, I passed a woman and her two dogs. She corraled them off to one side so I could pass. I attempted to give her the runners head nod and "hi". The head nod worked okay but I said "thigh" instead. My tongue was frozen.

All in all, it was just such a pleasant, refreshing experience that reminded me again why I love to get out, pound the road, and work up a good sweat. Even in 16 degrees.

For the day, with a suppressed pace, I managed:

5.31 miles
43:30 time
8:12/pace

Goofy Challenge Here I Come

Okay, I sucked it up and paid the ridiculous entry fee for the 2008 Disney World Marathon (the picture shows 2007 - they don't have their 2008 logo up yet!?) which takes place exactly one year from today. A little early to be placing a registration, right? A lot can happen in a year and I've already committed to this race. And at a non-refundable, exorbitant fee also. I must be nuts. That fee HURT.

However, we are pretty confident that we will be meeting this commitment. When I say "we", of course, I mean my wife and family. It's not too hard to convince them to take a trip to Florida. My son will be having his 10th birthday during the week leading up to the marathon so why not make it a big event...for him and for me.

Still, that fee HURT.

Also, since I signed up for the Goofy Challenge (half marathon on January 12th and full marathon on January 13th) I wanted to get my registration in early as it is limited to 3,000 entrants and it fills up. I don't know when...but I don't want to be on the outside looking in. If I'm going all the way to Florida...pulling the kids out of school for a week...spending the cash...might as well do the Goofy Race and a Half Challenge right? How often will we make this trip? Not often..if ever again.

Because...that fee really, really HURT.

So, that brings my tally to 2 marathons registered for over the next 12 months. I want to do 3. I'm looking for one more registration in the September-October time frame. Chicago is always a possibility (and fits nicely into the calendar). So is the Detroit Marathon late October. Hmmm, decisions, decisions...still time to consider these. I have a list of around 15 marathons I'd like to do. I really didn't want to run the same marathon a second time until I worked through my list once. But Chicago was really fun.

Anyone else looking at Disney 2008? (OUCH!)

What??

In light of the recent goings on in the political and sports world, I found the timing of this kinda unusual. Now, I don't know if this is for real or someone's hacked-up photoshop work but it sure looks real to me. I can't see any markings indicating this is somehow a fake...at least, to the naked eye.

Anyway, I received this photo from a friend of mine...a Buckeye fan. He said there was a pep rally prior to the National Championship game in which he was able to snap this photo of Ohio State football coach Jim Tressel. Its weird when sports mirrors life.

This must have been taken in the football stadium. Is that the press box behind him?

And where's his sweater vest?

The Garmin Fever

I suspect I'm experiencing the same thing common to a lot of new Garmin users. I strap on my new toy...tell myself to relax and forget about the INSTANT FEEDBACK tied to your arm...and run a "normal" training run. Only, I know I have the ability to check my time at each mile interval...or, for that matter, at any other time. What a wonderful - but dangerous - tool. I'm sure I'll get more comfortable (and did - more on that later) but, for now, the temptation to break new land-speed records is soooo tempting.

So on Friday (another day in which I could have worn shorts but didn't), I completed just over
5 miles in 35:59...or a 7:02/mile pace.
Again, I didn't mean to go that fast...I just couldn't help it.

By Sunday, with the legs a little tight from Fridays run, I was determined to relax and get used to the Garmin without feeling the urge to push it. And I think I did. Yesterdays results were a little more in line (though still a little fast for a LR training):

8 1/3 miles
1:01:42 time
7:25/mile pace

I am already registered for the Bayshore Marathon for this Memorial weekend. I'll probably complete the registrations for all my marathons for the year by the end of this month. I'll be posting another announcement soon on my second registration. The plan is to do 3 over the next year.

The funny thing about this running....

In the summer of 1999 I started running because...
(1) I always wanted to try it.
(2) I noticed the late 20's flab from a sedentary lifestyle starting to creep in.
(3) I thought it would be a great way to stay in shape for my favorite sport: basketball.

Over the course of the seven plus years I have noticed a transition from running to stay in shape to play basketball...to playing basketball to aid as a cross trainer for running....to, this year, not playing basketball at all so I could concentrate only on running. This is the first time since 1996 that I won't be setting up my basketball league (open gym) in February. I feel a little guilty...but the league was becoming just another hassle I don't need right now. And I'm trying to pare my responsibilities down to just the core things.

Has it reached OBSESSIVE LEVELS yet??

Happy New Year...Minus One Toe Nail

I'm looking forward to 2007. There were a lot of unexpected stresses in 2006. Mostly your typical family related stresses from having young children in the house...lots of time and energy to make sure you are not the one parent on the block screwing up your kids. You know how it goes: unfounded fears, paranoia, an undefinable need to "compete" with the other kids at your kids school. Sometimes you need to step back and take a deep breath and say "Enough!". So, it is nice to leave all that behind in the memories of 2006 .

I'm not going to lay out a statement of resolutions for 2007. I never keep them anyway. So, I'll just create a sorta wish list of things I hope happen this year.

I hope...

My family and friends have a healthy and happy year.

I can remain injury free for this running year - one in which I intend to push harder than ever before.

I can find some enjoyment in a job that seems increasingly mundane.

My wife and I can somehow find that mythical balancing point between work, kids, and "us" time. I don't believe it exists...but we'll arrive one day as the kids continue to grow.

Lastly, I hope each of my kids develop a real sense of passion in their lives. What I mean is that they learn to really dive into a project, hobby, activity with real enjoyment, energy and focus...stick with it...and know a real sense of satisfaction and accomplishment as a result. I intend to make this vague goal my project with them this year. Not sure how yet...but we'll try different things out and see if they work.

As for other thoughts to begin the new year:

My black toe nail has finally...almost...fallen off. I developed it last July and have been too much of a wimp to do the home remedy or go to a doctor. I was content to let it grow out on its own. It was stubborn but, lo and behold, on New Years Day it finally came off. Mostly. So, I start the new year with 9 1/8 toe nails. We'll see how many I finish the year with!!

I've never been a reactionary Fire The Coach type of guy. There are lots of reasons a football team fails or succeeds. However, I think it is time that Lloyd Carr steps down at Michigan. He just cannot get his team up for the big games anymore. It is obvious that he is being outmaneuvered in every big game. The Rose Bowl being just the latest example. Give him next season - with a largely senior class - as a swan song and then, Sayonara baby.

Is there anyone better in Detroit sports history than Steve Yzerman? The man is one of a kind.

Finally, my wife surprised me big time with a Garmin of my own for Christmas. In reading other blogs, it seems to be the gift of choice this year. She choose the Garmin 205 for me and that is exactly what I would have chosen as well. I can't see me strapping up a heart rate monitor before every run anyhow. I completely did not expect this. However, I am really enjoying it. As previously mentioned, I am a statistics geek and this is right up my alley. Yesterday's run: 6.32 miles in 46:47 for a 7:22/mile pace. I love that kind of info!!

Happy New Year.

Merry Christmas vs. Happy Holidays

A few random Christmas related thoughts....

Why do I suddenly stop myself before I say "Merry Christmas" or "Happy Holidays".....I don't think it's because I feel the people I'm speaking to are anti-Christmas. I think it's because I want to make sure the people I'm speaking to aren't part of the ridiculous 'War on Christmas' crowd. You know who they are. Nice job at making people think twice over a simple holiday greeting (holiday, ofcourse, deriving from the roots 'holy' and 'day' and, therefore, very religious in its own right) . I've never been rebuffed by a holiday greeting by anyone except those not liking my choice of words as they weren't "Christmasy" enough. Good grief.

Why are office Christmas parties becoming so rare? We don't - and haven't for several years - have them at my office. Most people seem to like and want them. They don't need to cost much if run like a potluck. I think once offices cut them from the budget it is just easier never to restore them once business picks back up.

Christmas doesn't feel much like Christmas when there is no snow on the ground. How do the folks in the South and West manage? Can they relate at all to Frosty the Snowman?

I must confess that the Rankin/Bass movie productions from the 1960's - you know the ones (Rudolph the Red Nosed Reindeer, Santa Claus is Comin' To Town, etc.) - finally seem so old and worn they are almost unwatchable. At least, my daughter seems to like them. So maybe they still have their magic for the younger crowd. And I'm just getting old.

I defy anyone to not break into a chuckle when Ralphie actually does shoot his eye out in A Christmas Story. Though my favorite part is when he describes his father "weaving a tapestry of profanity that is still floating somewhere over Lake Michigan". Wonderful.

When is the last time you actually drank Eggnog? I'm sure people do but I don't believe I've had a sip since around 1986. And it wasn't very memorable then either.

Happy Holidays (or, Merry Christmas, if you prefer). It's time to take some vacation days, enjoy the holidays, do some running, watch some football, drink some wine and rum, and generally relax. See you all next year.

My New Years wish: Our world leaders find a way to bring peace and hopefulness to the innocents caught in the crossfire.

Oh, and a nice Rose Bowl Michigan victory wouldn't hurt either!

2007 Bayshore Marathon Goals

First of all, I had a terrific 10 mile run this past Sunday. The weather was 50 degrees with some sun and I was able to wear shorts!! I forgot how nice it is to run without something (i.e. pants) wrapped around your legs. I finished the 10 miles in 75 minutes (7:30/per mile pace) and I really wasn't looking to push speed...just enjoyed the run and the weather. One of those nice days when everything seems to be working and you don't even feel tired. Too few and far between though unfortunately.

On to the topic at hand: the plan and goals for the 2007 Bayshore Marathon. There is plenty of time...still 5 months to go...but winter running can pose some problems and slow the progress down. For me, at least, it does. Normally, I only get out once a week in the winter. There are all sorts of excuses I use for this...too numerous to go into here. This year, however, I'm determined to get out at least 3 times a week through February before diving full bore into Bayshore training.

The plan is to maintain a high level of conditioning for up to 8 -9 miles through February. That means, coming out of winter, I would be in great condition to set a PR for a 15k if need be. Then, start building miles again as the snow melts. I don't want to try tackling 16, 18 mile runs on ice covered sidewalks. I'll use this time to rest the body and focus on "perfecting" a shorter distance...hopefully building a good platform to start from once the serious marathon training starts at the end of February.

I guess I'll be loosely following Hal Higdon's Intermediate I plan. I don't follow any plan right to the letter. I like to develop my own system...listening to my own body...and trying out my own ideas. If I feel like pushing harder one day, I do so. If I feel like relaxing and just enjoying a leisurely run, I do so. I don't like to feel confined to a running schedule. However, I do monitor the recommendations of the expert plans. Mainly, I watch to make sure my long run goals for the week are following the progression the plans suggest. I might go a couple miles farther or a few shorter but as long as they are within range, I'm good to go.

For Bayshore, I'm going to keep my goals reasonable. I did 3:36 in Chicago. I need under 3:16 for a Boston Qualifier. If I really bust arse, I might be able to get that at Bayshore. However, I'm expecting to only make an incremental improvement...a stepping stone to get me within range. So, the goal is to run a 3:27 marathon which is a 7:54/mile pace. I feel this is very doable. In Chicago, my splits were 1:49 (bad start)/1:47. In Traverse City, I'd like to hit 1:40/1:47. This is my reasonable goal. My stretch goal would be to hit 3:23 (1:38/1:45).

Ofcourse, this statement of goals is still 5 months - and a lot of running - away from the event. I reserve the right to modify them as training progresses. For now, this is where I'm at mentally. At least, I can obsess over this for the next several weeks. I am nothing if not a geek for statistics.

The Ice Marathon and George Washington

What do the two have in common?

Nothing, as far as I know, except that they are both topics within this single blog entry.

Starting with the former, how tough (and slightly crazy) do you have to be to run in the Antarctic Ice Marathon? Now, I'm up for a challenge as much as the next runner but, c'mon, spending 4- 5 hours or more battling the elements while racing across the frozen tundra (and I ain't talking Lambeau Field here) for 26.2 miles? I bet the crowd support at this event would best be described as "sparse". There are 9 competitors in this years event...placing your odds at winning around 11%. Not bad. Included in the field is England's Tim Harris who will complete his seventh marathon in seven weeks on seven continents which is apparently some sort of world record. No word on what kind of vacation time this guy gets. I want his job.

If you don't think that's quite enough of a challenge, I guess you might be more interested in the ultra marathon (62.1 miles) kicking off a few days later at the same location? Apparently, there are 3 French participants planning to complete both the marathon and the ultra.

The marathon is scheduled for December 12th while the ultra kicks off on December 15th. Good luck. If I can collect enough cans to arrange for the $15,000 registration fee, maybe I'll join them one day. That must be one helluva participant t-shirt.

As for the latter, George Washington, I must confess to being slightly amused while recently reading a bio about him regarding the venomous attacks on his personal character he absorbed while president. He was labeled as "treasonous" and senile by his contemporaries, namely Jefferson and Madison, for espousing Federalist views. I found it especially ironic considering the current political climate in which those who disagree with President Bush have been labeled as unpatriotic, treasonous, and cowardly. Jefferson and Madison, anti-federalists, were the pre-cursor to the formation of the early Republican party. The war of words has been there from the beginning, I guess.

Fortunately, old Georgie knew better than to stoop to his rivals level and remained above the fray. He was aware that history would stand taller than petty partisan bickering.

Tis well.

In a Word: INSPIRING

I had fully intended to state my training and race goals for the 2007 Bayshore Marathon with this morning's post. Here I was getting my work day in order, grumbling about the number of things I need to accomplish this week, and cleaning out my Inbox after taking a few days off when I came across an email from a buddy. Normally, we chat about politics or social issues. Since we both seem to sit on opposite sides of the political spectrum, the debates can get lively. I was expecting another debate to begin while opening his email. What I found instead was a truly inspiring story...one that will stick with me for a long, long time. I'm thankful he sent this to me at just the right time. I immediately stopped complaining and reminded myself how lucky I am.

For those of you who have run a marathon...a triathlon...or never had to overcome much at all, prepare to meet a man and his son who you will never forget. This is a man who would not give up on his son no matter what the experts told him. A man who pushes, pulls, and carries his child through marathons, triathlons, and, for that matter, life. He does it so he can give his child moments of joy they share together.

Maybe some of you have already heard this story before. I had not. Please click the link below and be prepared to be inspired like never before. Don't forget to watch the short You Tube video at the bottom of the article as well. What these two have accomplished is nothing short of amazing. If you are prone to crying, make sure you have plenty of tissue by your side. Really, just when you want to give up on the human race after watching the death and destruction on the nightly news, you are reminded again about the strength and depth of the human spirit.

Meet Dick and Rick Hoyt

Inspiring.

Sidewalk vs. Road Running

This is a question I've pondered for quite some time and I guess I just have to ask out loud: if a perfectly viable sidewalk is present, why would you run on the road?

Let me explain the motivation for asking. I live in your typical midwestern suburban subdivision...plenty of sidewalks, plenty of traffic on the one lane roads. Perhaps because I'm near almost all of the schools in our community, traffic can be very intense at times and , no doubt, many of those cars are filled with teenagers engaged in usual teenager distractions. Not to mention parents dealing with cell phones, kids, coffee, and their favorite radio station.

Now, I understand the benefit to running on the packed dirt on the side of the road as opposed to the hard concrete of the sidewalk. Believe me, whenever my knees ache a bit after a long run, I wonder about the pounding they took every step of the way on the concrete. On a typical run, I'll pass 3-4 people running along the side of the road during this intense period of post-school, post-work traffic while I scamper by 8 feet to their right on a safe, smooth, well-lit sidewalk. I've watched the cars come to almost a complete stop because they couldn't veer into the oncoming lane due to an opposing vehicle. And I've seen other cars make the veer with little warning or window to make the move. Now, I've driven on these same roads thousands of times myself and, being a runner, I am very diligent about keeping an eye out. However, I can't say that there haven't been times where I've been momentarily distracted enough to find myself kicking up dirt and gravel along the shoulder and thinking "thank God there wasn't somebody there." And, at night, forget about seeing anyone on the side of the road if another car is blasting their headlights in your eyes.

My point is...why would you put your safety into the hands of hundreds of potentially distracted drivers when you can control it yourself? Sure, my knees may not last as long...maybe 15 years from now I'll be kicking myself (if the prostheses allows ofcourse) for not saving my knees and joints the wear and tear. However, I may also have successfully avoided being run down in the street by a 2004 Pontiac Grand Prix whose driver dropped their CD case on the floor moments before coming upon me.

I guess we all have choices to make. Certainly, the roads, the availability of another option, the intensity of the traffic, the degree of your death wish all play a factor in your decision on where to run. For me, while my knees hold up, I'll be on the sidewalk. The road runner may be glancing at me with that knowing he-is-killing-his-knees smile. That's okay. Because I'll be looking at that approaching SUV and hoping the driver is paying attention.