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.