Heat Wave Makes For a Nice Time to Peak!

Unseasonably warm temperatures and no more long runs in the training schedule make for a good way to end the year. 

Ever since my epic failure on the Hueston Woods Main Loop run, my confidence on long runs has been shattered; actually, it has been a struggle to get motivated to get out and run at all, especially with the holidays mixed in.  Well, as the day of judgement (the marathon) drew ever closer, the window to peak in training kept getting smaller and smaller.  Thankfully the stars aligned and Jordan was left home alone with no wifey.  Seems that he had been having similar motivation struggles, and he was able to come down to Oxford and meet up for one final long run.

We split our course into two loops, a 6.5 mile loop and a 5.4 mile loop.  Each time we completed a loop we ended back at the house, allowing us to refuel, take a pee, retape nipples, or whatever else may have needed attention at that time.

First two loops went off without a hitch, both of us feeling quite well.  The second 6.5 mile loop was a bit grueling with a nasty crosswind, but each of us felt pretty good at the end of 18.  It was AMAZING how much both our bodies degraded into a slow, shuffling trudge on the second 5 mile loop between 18 and 23.5 miles.  We each dragged through and made it to the end, legs hurting, but feeling a renewed sense of confidence that we are actually going to do this, run a marathon and run it well.  Both of us were coherent and able to move after the run, feeling that another 2.7 miles was in reach and possible.

Once again, I can not emphasizes how awesome it is to have a running partner.  I do not think I could have done that long run without someone to talk to and knowing that my feet were being held to the fire to finish.  Lots of good talk and fun conversations along the run as well.  The deeper and deeper we went into the run, it was funny how the conversations tended to revolve around how much our bodies hurt, and how the hurt seemed to cycle through different body-parts at different times.

Well, my plane tickets are bought and tapering in my mileage can begin.  I now feel like a major hurdle has been cleared and am starting to get excited about the trip... well except for the running of 26.2 miles.  I hope every ones training is going well and that the Ohio peeps are able to get out and enjoy this weather.

Have a happy and safe New Year!

 

Frozen Weiner...

Took a mini break since my last run, allowing myself to physically and mentally recuperate.  Today I went out for a short run (6 miles).  It began quite routinely, heading out of town on the back country roads.  It is nice being off on break because I can run in the middle of the day, not having to worry about being visible to drivers.  As I headed away form town, I had the wind at my back, which made for a very pleasant start to the run.  I made my first turn and noticed there was a pretty stiff breeze coming out of the east, but still was not bothered by it because I was headed mostly to the North.  My run continued as planned until I had to make another right and my run took a turn directly into the wind.  At this time, I noticed the sky becoming a bit darker and it began to sleet/mist/snow.  This was driven directly into my face, causing my eyes to immediately water.  This in turn led to tear-drops freezing on my eye-lashes, making seeing a bit difficult.  Other than this, I was still feeling quite well and continued on into the frigid wind.  Then I noticed something I had not felt on any of my previous runs; a slight pain in my crotch.  The pain intensified with every step I took.  I was quite concerned as you can imagine, so I removed my glove and inspected the area.  It seems the unyielding winter wind had cut through my three layers of clothing and turned my penis into a fleshy icicle.  It was a bit alarming at first, how cold my gentiles were to the touch.  I continued in toward town, one hand down my pants warming my man-parts, and one trying to shield the wintry mix from stinging my face.  I passed one gentlemen shoveling his drive and can only imagine what he thought I was doing.  Luckily, it was only a little over a mile to the gym where I usually work out from where I was in my run.  I made it into the restroom of the gym and forced myself to pee, hoping all was not lost and that the warmth of the piss would help speed up the warming process.  Soon enough, feeling came back and no permanent damage was done (as far as I know).  I used paper towels as extra insulation around my most private of areas, and finished my run.  Actually, everything else felt so good after my brief stop, I stretched the 6 miles into 9, the paper towels working like a charm. 

Dave, your last post says it all... the memories we will have...

Oh the memories we'll have from training . . .

This post is inspired by one of the more interesting training runs I've experienced, as well as, Jess' crazy run. I'll start with mine:

The day started off pretty poorly because the sidewalk I started out running on was riddled with obstacles first I slipped on a metal temporary manhole cover, next I sunk my foot ankle deep in the mud next to a manhole cover while trying to avoid an angry dog that this little woman could hardly handle, and lastly I rolled my ankle on a metal plate handle (which was nearly impossible to see since it was covered with snow). Fortunately, I came out of that first mile relatively unscathed but had to fight off the damaging mental letdown that I felt brewing. Once I got rolling everything was fine but the last 6-7 miles were pretty rough because of the fierce headwind which basically froze my face; my lower lip was numb to the point where I could hardly spit and when I got back inside I noticed a crease had frozen on the side of my face from the facial expression I had the last several miles. Overall the run went well, 21 miles at a solid pace and no major issues.

The real interesting story come from Jess though. She basically broke down in the last 3-4 miles of her run to the point where she was so disoriented when she got back that she went into the wrong apartment building and tried to unlock the door that would be ours if it weren't the wrong building I guess she ended up knocking and the guy was just as dumbfounded as her and she actually asked "where am I". Then the rest of the day she had the runs and even puked. . . . classic case of dehydration but still an interesting story . . . make sure to tease her about this in Arizona.

Lead legs and a ride in the saggin' wagon...

Well, I am flying the failure flag high this weekend.  It was my own fault, which probably makes it sting that much more.

I took off this morning around 8:30 a.m. for a 22 mile run.  As soon as a took off, I had lead legs; that feeling like your legs aren't really moving you, they are just heavy and dragging along.  I thought it would go away, but by mile three, they were really heavy and I should have cut my losses and just quit.  My mentality at this point was that if I could push through 22 miles with lead legs, I could definitely push through 26 with fresh legs.  So I tried to be captain bad-ass and kept on going.  The other thing I had going against me was for this particular route, I picked a very hilly course, running out to Hueston Woods, running around the Main Loop Road (an 8 mile loop that circles the state park), and then back.  The Main Loop Road seems to have a magical ability to transform and shift its elevation.  You see, back in the summer, I ran this loop by itself for training for the half-marathons that coming fall.  And I remember thinking while on that run that it felt like I was going uphill the entire time, even though I ended in the same place I started. Well, this time, I thought I would be sneaky and run it the other way (counterclockwise instead of clockwise).  Guess what, it still felt like I was always going uphill.  Or if there was a downhill, it was followed immediately by an uphill that was at least twice as big... well, felt twice as big.

I gutted it out and finished the loop, then continued back toward home (another 8 or 9 miles.)  At this point, the pain in my legs started in and I began to wish I had a horse to ride : ).  It got to the point where I didn't think it was worth risking an injury, and I stopped and gave up.  I felt like a complete bitch, but I just couldn't hack it.  I must say, I had a few choice words about this whole marathon idea and training regiment while I was retrieving my cell-phone from my Camelbak and calling for a ride.  I called Kim, my sister, and she graciously (like an angel) came and picked my sorry butt up.

I am very sore and tired tonight, more so than after my 20 miler two weeks ago.  One encouraging thought is that I am pretty sure I know why my legs are dead.  I have continued to crossfit three to four times a week during this training.  On Thursday, I did a workout that wrecked me and then ran 6 miles.  My legs were very sore all day Friday and just weren't ready for the run today.  As much as I hate losing a lot of the strength gains from that workout regiment, I think I need to cut it back and concentrate specifically on running during these last couple of weeks.  Another thought I had was that the Camelbak weighs probably at least 8 to 10 pounds at the beginning of my run.  I might try cutting back on the fluids in the pack and shorten my routes to 6 to 10 mile loops.  This would allow me to come back to the house and refill as necessary without carrying the load the entire time.

I want you guys to know that I am very thankful for you enduring this training with me.  I would be done with it if it wasn't for the fact that I know you all are keeping me accountable to see this to the end.  With that said, I will be back on the horse... well, back off the horse and running hopefully next weekend with fresh legs and a MUCH flatter course.

How much longer do we have?

First of all, nice to hear everyone's training is going pretty well (Jordan I had a completely ruined run last year because of stomach aches, gas, and dehydration and probably would have loved to hitch a ride with someone so that's nothing to be worried about).

Training has become a bit boring for me lately but I'm finding ways to get around it: I've been listening to ESPN podcasts on anything over five miles except for my long runs when I try to avoid music and enjoy the nature.

I also realized that I can keep a really strong pace up to about 16 mile but after that my pace gradually (sometimes sharply) drops but I've been right where I need to be on long runs for the most part.

The left foot is starting to hurt on the top but nothing major and my right knee and both hips are sore more often than not . . . I'm in great need for some rest after this rest.

The one thing that really keeps me motivated is the fact that I only have 2 more long, long runs and most of all; that we're going to be in ARIZONA of all places! I am starting to wish I had taken another day off work but either way Brad needs to find us an awesome place to chow down Sunday night.

Tired Legs, Diarrhea, Chafed Butt, and a Hitched Ride

Well to say the least my run on Saturday was an adventure. I set off to do a 20 mile run, because I won't be able to run the next week because I am getting the first of a couple gum grafts done this Thursday (not looking forward to this). Well I bundled up with my layers, grabbed 2 granola bars, and the camelbak. The first couple of miles of my run felt great, my body was loving being outside with the fresh air and challenge of a long run ahead. My stomach started to bother me at about mile 4, and figured it was just gas. So at a couple of stop lights while jogging in place I let a couple farts out to relieve my stomach. I felt better and continuing my run for another mile or so, my stomach started to bother me again. So i decided I would try taking a poop at the porta pot about a mile away at the entrance to a park trail I run at. Well when I got there and sat down, it was explosion time. After I was finished, I felt great and ate my first granola bar. My trail run went well and it was exciting to see other people out running in the cold and snow. We all had that nice nod and look of "good to see I'm not the only loon out here today".

Well after making it back out of the trail and onto the road again, my hands started to get pretty cold. And figured it will be nice to get back inside, when I am finished. I still felt great at this point in my legs and overall condition on the run other than the soreness that comes to different body parts with long runs. Well after a couple of miles my left hand is basically numb (yes I wore gloves, but need to invest in some heavy ones) and I'm trying all I can to get feeling back in it. I'm moving my hand up and down, as well putting it in my pockets. I realize, I need to not be an idiot and try to hitch a ride home because I don't want frost bite. So I ask a couple of people at one stop light. One guy says he on his way to work (didn't believe him, 4:40 on Sat), and another lady speeds through the light when she sees me motioning to her. Well I run another mile and try again. This time a women say "no" when she figure out what I want and another lady speeds through again to avoid me after we make eye contact (am I really that scary?). I continue to run and am about 2 miles from the end of my run, but this feel like an eternity because of my hand being numb. I have one last stop light or I'm thinking I have to make it to a CVS or Donato's to sit inside until my hands regain feeling. A lady with her son rolls down her window, and I think she sensed the desperation in my voice and body, as I'm shaking and telling her I can't feel my hands and could use a ride to the corner of Sawmill and Hard (where we live). This lady is a saint to me, by letting me hitch a ride home with her. Once I'm in the car, she tells me that she figured I couldn't be holding a gun on me under my athletic shorts (what a great world we live in). She asks me why I am running in the cold and snow, so I explain that we are training for a long race out west. She then asks if I have a treadmill somewhere to run on (treadmills are awful for anything over 5 miles, but am always ready to be done after 3 on them). So I explain this to her as I'm still shaking and freezing. She offers to drop me off at my door as opposed to the corner like I asked (she is a saint).

So as soon as I get home, I struggle to get all my clothes off and sit shivering in a blanket and get a heat warmer next to me. Jen walks in after her run in the middle of this wondering what is wrong with me.

So overall I got to 18-19 miles, but fell short of my goal of 20-21 miles. But I did get a story to tell in the process, so I guess it's worth it. Hope everyone's training is going well.

Any news on Brett (haven't heard from him in awhile)?

Leaving the Teens Behind

Longest run of the training so far, I hit 20 miles today.  I was suppose to only run 19, but I felt good and the route I chose made it pretty easy to stretch it into 20.  I must say, I felt decent during the run, except my feet started to hurt pretty bad from the pounding on the pavement.  I think new shoes will help with this. Other than that, the run went well.  I thought at one point I was going to have to stop and crap in a field, but the urge went away.  I feel pretty lucky that I have not had to deal with that in the training process so far.  I got another taste of cold weather running as well.  Running into the wind was brutal.  Sometimes I had to let out a little scream to keep myself motivated and to make sure the air was not frozen in my lungs; probably sounded like a complete fool/toolbag, but it kept me motivated.  Energy levels were fine with consumption of Gatorade and a Cliff Bar (Oatmeal, Walnut, Raisin) during the run.  The worst part about the run was the end; when I stopped, my legs hurt.  Not cramping, they were just in pain.  I think it is caused by a combination of all the blood and lactic acid built up from the run.  I heard it gets better as your body gets better at metabolizing lactic acid.  Right now, mine must suck, cause everything is still very tired and sore.  Hopefully tomorrow I will feel a little more rested.

Hope every one's training is going well and the holiday went well for everyone.  Less than 50 days now... 

Euphoria at last

I completed a 17 mile run last weekend with much better results compared to the 16 miler two weeks prior.  I attribute the difference to drinking a 50/50 mix of Gatorade and water, while alternating this with normal water.  Around mile 10 I briefly stopped and ate a Cliff Bar (carrot cake, which is delicious.)  It was so good, that when I finished it, I remember feeling genuinely sad that there was no more to consume.  These two things combined gave me the energy needed to not only finish, but to finish strong.  This has convinced me an intake of calories throughout the entire run is a must if I do want to finish and not feel like a turd afterwards.

There was another first on this run for me.  I have heard people talk of something called "runner's euphoria."  I had people telling me how great this was, how if they ran 5 miles they get this sense of calm and peace from a release of endorphins in the body. I thought it was complete BS until last weekend.  At mile sixteen, when I was reaching the top of one of the last hills on my run, it hit.  It was an overwhelming sense that washed over my body, melting away the pain from the run.  Along with this physical sensation, there was an emotional side as well; a deep flood of emotions. The sensation lasted for only a few brief moments, but it made the last mile of my run float by.  I don't know if I will get to experience it again, but it was a definitely a nice bonus on the long run.

Hope every one's training is going well.  I know there was some e-mail chatter about a long run together this weekend.  I am still up for a long run, but it has to be in the morning hours.      

New shoes!

Just got back from Bob Ronkers run spot and I loved the 30 minute shoe selection process. I ended up with a neutral shoe that has a medium level of cushioning. The salesman (a former XU cross country coach) was knowledgable and actually recommended that I buy the cheaper of the two shoes that we narrowed it down to which I always find to be a commendable since that seems rare these days. Anyways, I just figured I'd share that he actually sized me up 1/2 a size from what I thought I was. The shoes I ended up with are the Brooks Ghost 3.

Training is going pretty great and my confidence level is high but my longest run is 16 so next weekend and the next few weekends, as I get to a couple of 20+ mile runs, will be the biggest test yet. I think pacing myself will be the key because I have the best speed I've ever had in my life right now but no idea how long I can hold it past 16?

Anyways, I hope everyone's training is going well, I just talked with Brad this week and his project is now done so he has more time for running so hopefully he will do the the full!

Jess and I will arrive Friday night and leave Monday afternoon. What's everyone else schedule look like? Lets try to get transportation organized in early January so the stress is minimal for Brad and Charlene.

Happy Anniversary Owens' and Happy late B-day Spen. Hope to see you guys soon!

A taste of defeat... and a taste of cold weather running

Rough couple of weeks since the last time I posted.  I completed my longest run ever on Halloween at just over 16 miles.  Took everything I had to finish it.  When I stopped running, chills ran all over my body because of how good it felt for my legs to not be moving.  My body was so worn down from the run, on Monday I got sick and was sick for the majority of the rest of the week.  It wasn't until Friday of last week that I was feeling well enough to start exercising again.  I attribute my absolute break-down to a couple of things:

1.)  I did not allow my body enough to time to repair before the long run.  On Saturday I had a pretty intense crossfit workout and then went and cut wood until dark.  I believe this wore my body out, so I was already starting on half a tank and sore legs for the early morning run.

2.)  One thing I noticed at the end of my 16 miler was that I was STARVING as soon as I was done.  This was the first time I have had this experience.  Normally, it takes me awhile (20/30 minutes) to work up an appetite after I get done running; but I remember being famished right after the run, making me think my body was running on empty.  Refueling while running is non-existent for me right now, and I am going to start experimenting with eating/drinking some calories during the higher mileage runs; any suggestions would be helpful on what to try.  My main concern with doing this is an upset stomach and puking while running.  Right now, I do my long runs with my camelbak filled with only water.  Although I am hydrating while running, I think once I get over 2/2.5 hours of straight exercise, my body needs to replenish itself.

3.)  My diet leading up to the run was less than ideal, which I also think contributed to the lack of energy.

This past Sunday I got back on the horse and decided to have a nice little confidence booster and run 10 miles. This also happened to also be the chilliest day we have had in Ohio this fall, opening the season for cold weather running.  I believe when I started running the temperatures were in the low 20's.  After the first couple of minutes, I must admit I rather enjoyed the chilly temps.  The run itself went off without a hitch and I felt pretty good at the end and was even able to have a strong push the last couple miles. 

I am amazed at how much difference there is in the way I felt after my 10 and 16 mile runs.  I cannot help but start to think that I still have to run another 10 miles after the 16 to finish the marathon....  the task is still looking quite daunting to say the least.

As for an injury report, my body is holding up pretty well right now, besides for a tweak in my right ham-string (which I expect to go away on its own.)  My side issue that I was battling throughout the summer/fall running season still pokes its head up every now and again, but has diminished with the onset of cooler weather.  This makes me think it is realted to my dehydration level while exercising (I don't sweat as much in the cooler weather.)

I will hopefully be able to squeeze in a few short mileage runs during this week and then tackle the 16 miler again this weekend, hopefully with more success.

I hope everyone's training is going well, under 70 days now....

Thanks for refueling my motivational tank!

Both Jordan & Birch's posts were great. I think it shows that we will all gain an extra gear when we run in a race/ event as opposed to the often boring slog of day to day training. Your finishes were great and I'm excited to do this race with everyone and hopefully we'll all be in a condition where we can have a beer or 8 with each other!

My training is just starting to get serious (I'm just about to put my bike away for the winter) and now that I've moved closer to work I'll gain an hour a day! Running in the city is good and bad but mostly bad (I'm a country boy at heart) but traffic and stop and go make it a little annoying while I love that there's always another person running too (even at 5:30am) to let you know you're not crazy and most Cinci is super hilly (I'm not sure what Phoenix is like but I'm assuming it's flat) so I should expect my times to be a little better than training runs.

Good to hear from everyone; in regards to the expected times: I'm shooting for Boston qualification so sub 3:10 is what I'm going for. Jess is shooting for sub 4. She is hit or miss, sometimes she'll kick ass and run a long run in low 8's but other times she is a total wreck and end up in the 10+ range so she's a wild card on race day (she could run with Jen or she could run with Birch but either way she'll probably not need too much company).

Keep up with the training and a week off is more than earned for both of you!

Help with Friends part duece

The Columbus Half was great fun to run in with Birch and my boss. I was concerned I wouldn't be able to finish the race before hand and was pretty nervous going into it. This was because the week before I was suppose to get an 11 mile run in. Well I got in 5 miles running at a 10:00 minute pace and had to stop from pain in my hip/thigh. The next couple of days it hurt just to walk and decided to take every day off but Wednesday. I ran 3 miles to see if it was to jog that comfortably w the slight pain. Finished that running at a about a 9:00 minute clip. So for the race Sunday I was going to use the advil at night and in the morning.

It was great to run with Birch and Michael because we were able to feed off each others energy. Like Spen said, we were trading back in forth who was leading except for miles 9-12 (I was following Spen and Michael the whole time). If I would have been pushed to keep pace with them, I probably would have dropped off a bit and eased in. Being able to weave through runners and feed off the crowds at races are the most enjoyable part of running. There were plenty of high fives to give out and a guy dressed as Santa wishing us a merry Christmas. Spen also had a great idea to celebrate the miles by doing hip hip hooray mile...number.


After running this race with people as opposed to solo, I have decided that I want to run all endurances race with someone because it becomes a team race as opposed to a me race. It's much easier to embrace the challenge and keep the positivity if you are able to run with someone.


As Birch also mentioned, we were able to watch a good chunk of the runners finishing. It's amazing to see how peoples strides change and the body language given off. I want to be able to smile and enjoy that last mile (at whatever pace). My favorite guy was yelling at the crowd for us to pump it up for the runners. I also saw a dude up chuck about 8 times, but kept moving because he was determined to finish. Also saw a dude with bloody nips...

Looking ahead to Phoenix:
1.) It would be cool if we all know what our goal/normal pace that way we could maybe pair up during the run. I know Jen is hoping to finish under 4:45.
2.) Would you guys be down for getting shirts made to run during the race with a slogan and our names on the back? I would want to spend the extra to get the polyester material instead of cotton.

Find a little help from my friends...

Well, my third and final half of the season is done, and if I do say so myself, it was probably the most enjoyable that I have had so far.

As for the race, hats off to the Columbus Marathon for coordinating a really fun race.  The course was very flat and had enough turns to keep you interested.  There were lots of bands and people out to support the runners, which made the miles go by quite quickly.  As for the weather, I do not think I have ever ran in better temperatures than that race.  It was borderline chilly (mid 40's) to start the race and then proceeded to rise into the 50's by the end of the race. 

The best part of the race was having two other people who ran beside me and pushed me the entire race.  Jordan and his boss Mike ran with me (or should I say I ran with them) and the whole race we all seemed to take turns in the lead, pushing through the crowds and seemingly increasing the pace as the race went on.  It was fun to chat with both of them and just talk about whatever was on our minds at the time.  We were able to continue in this manner until about mile 12, when my body said "No more!"  And Jordan and Mike left me in the dust.  There have been a few times in my life when my mind says go, but my body just wouldn't respond and this was one of them.  Jordan was nice enough to stay with me for a little bit, but ended up leaving me in the dust and caught up with Mike.  I ended up finishing with a 1 hour 40 minute time, which blew my mind.  I would have never even touched this time if it would not have been for Jordan and Mike pushing me through the race.  Jordan ended up with a 1 hour 39 minute finishing time, which is phenomenal.  Here is a link to a video of Jordan finishing the race, and here is one of me.

As for my own training this week, it was a bit non-existent.  I decided to take a week off.  Instead of running I did crossfit and cut fire wood.  Both were a good workout, but no substitution for running.  As of late, even before the Columbus half, I have been struggling to stay motivated to run.  I think one aspect is the amount of time you have to commit to running, especially now that higher miles are in the workout plan.  Another aspect of things is that I have been finding it hard to continue with training now that it has been getting dark earlier in the evening.  Before, I could go for a run at 7 or 8 and had plenty of daylight.  I know it has been a gradual change, but for some reason it crept up on me, and now it seems like all of a sudden it is dark at 6:45, and soon to be even earlier when daylight savings time hits.  Lately, work has also made it a bit difficult to get motivated to run, to which I am sure everyone can relate.  Seems like the combination these has made the next couple of months look a bit like an uphill battle. I was able to get out for a short 5 miler today, which was enjoyable, and even a bit hot in the afternoon sun.  Still battling with this side issue.  I think I may go and have a doctor look at it and see if there is anything they can do.  I strongly believe it is muscular related, because when I take an anti-inflamatory before I run, it seems to be a non-factor.

With that being said, my goal this week is to finalize my running schedule up to the marathon in January.  I think my main goal for this next stretch of training will be to remain realistic.  I know that after the race last week, Jordan and I both looked at one another and said, "How are we going to run another 13.1 after this?"  I have since realized we ran the half at a 3:20 pace, which would litterally kill me (Minner you are nuts for running a marathon in under 3:10).  Jordan, Jen, and myself were also fortunate enough to meander to the 26 mile marker of the full marathon to watch the runners come in and munch on a delicious treat from the North Market.  After watching the people come in, it was amazing the difference in peoples demeaner and consciousness as they passed.  Don't get me wrong, everyone looked tired, but some looked like they were still in control and had something left in the tank... some looked like this guy.  I made it my goal not to be the guy coming in who looked like, if given the choice, he would choose death over taking another step.  I have been contemplating how to accomplish this goal, and I think one key for myself is to set realistic goals.  I know I have been saying that I would love to break 4 hours this marathon; but I just fear if I push that hard I will become that guy, and it is quite important not to be that guy.  Anyway, it is too early to tell for myself what my final pace will be, but I am starting to think that under 4 hours may be a bit much.  Nonetheless, I will continue with a three day a week running schedule, with crossfit as supplemental to my training whenever possible.  I will post my schedule once I have it finalized.

I hope everyone is doing well in their training and staying injury free.  I am looking forward to getting together this November for a run.  Hopefully everyone can make it to wherever/whenever we decide to run. 
 

Tape the Nips...

Well, this weekend was a new milestone.  I got out yesterday morning and ran 14 miles.  Didn't think I was going to be able to get it in before the Columbus half, but got my butt out of bed before the sun rose and ran in the chilly morning air.  Although 14 is not even a mile more than my previous best (13.1), it felt good to break through that wall and get over the half marathon distance.

One piece of advice is to tape up the nipples.  I usually Vaseline before I run, and yesterday I didn't Vaseline or tape the nipples.  With about a mile left in my run, my right nipple was screaming.  Thankfully, there was no blood, but it is mighty sore still today.

Hope everyone is getting through this heat wave.  I know that I run much better in cooler weather, so hopefully this is out before next weekend for the race.

Two down, one to go...

Well, two of the three half marathons this Fall are down, one to go; and hopefully it will be the most fun of all.

First half-marathon was the Air Force half on the 18th of September.  Well, to put it quite frankly, this race sucked.  I really had no fun and the course was quite abysmal for several different reasons.  The day started out with me being caught in traffic, which is expected in an event that big, but I realized it was amplified because of everyone being bottle necked into the base.

Anyway, once I got on base and found my way towards the starting line.  As I walked along, everyone just seemed to be in their own little world, leaving me with a very alone feeling.  So I continued on and found the first set of port-a-johns with a line that did not move.  I waited in it for about 5 minutes and just left, concluding that I would just piss my pants before I would wait an hour in that line.  Still walking... and walking.... and walking.... it literally seemed as though I was never going to reach the starting line.  Thankfully, as I did approach the starting line, I managed to find a line of port-a-johns with a line that actually moved.

So, I pissed and was lined up in time to see a fly by from two F-16, which was quite cool.  The race started and I managed to weave my way through the crowd, and started pulling the Jordan Owens method, picking out people who looked like they were in much worse shape than I, and telling myself I should beat them (I have now realized this is not a good way for me to run at all!).  I continued with this method for about the first 4 miles before finding a military looking guy and just paced with him (I think the first 6 miles I was well under 8 min/mile pace).  About mile 6, he looked back at me with a bit of a strange look, and I just told him I was pacing with him, and he said it was cool, he had paced with me for the first 3 miles.  I chatted a little with him, until about mile 6.7, when my side started to cramp, the same stupid injury that I have been plagued with since mid summer.  As I continued to run, my pace slowed and the side started to really hurt.  I kept pushing through all the way up until mile 12.  At this point I got a bit of a second wind, thinking, only 1.1 miles to go.  The guy I had been pacing with pulled away a bit from me, but I still kept him in sight.  I continued to run and circling back on base I saw mile marker 13... and the finish line was no where in site.  I must have gotten a bewildered/pissed off look on my face, because at this time a spectator chimed in and said, "Yea, don't believe those mile markers, you still got at least half a mile."  I was devastated.  I felt like walking and punching the course director square in the face.  So I continued on and finally made it to the finish line, with absolutely no push left in me.  I was spent from that beginning pace.  Anyway, I made it through the gates and grudgingly accepted my medal for completing the race, wanting to tell someone off because of the mile markers.  One thing that made the race such a drag was how much was on the base itself, which meant there were NO people cheering.  For those of you who have been in a race before, the crowd really does help.  They offer entertainment, support, and give you that push when you need it.  I personally love to go to races and cheer, especially after being in races and knowing how much that helps me.  Another thing that probably didn't help the crowd size was the fact that the marathon ran a completely different course up until the last 6 miles of the half, so maybe all the crowds were out there, but I do know the last 6 miles they were running with us there really was still no crowds along the streets.  The last thing I learned was that I will not run a race by myself EVER again.  I am not trying to lay a guilt trip on those of you who "missed" the sign up, but I do know that it is no fun running by yourself.  Lots of times during the race, I found myself bored and just wanting someone to talk or something to look at, both of which were not there.  Even just the thought of someone else running the same race would have helped, as I found out last weekend.  I do want to give props to my mom and dad for coming out and cheering; however, do to the nature of the course being mostly on the base, they were only able to see me at the finish.  Here is a link to some pics of me finishing.  Yea, respect the hair.

Ok, last weekend I ran the State to State half.  I must say I enjoyed that much better for multiple reasons.  One, the temperature was chilly at the beginning of the race, as opposed to warm/hot for the Air Force.  (I think this plays a big factor into my side cramp.)  I had a buddy from in town run the majority of the race with me, which made it so much better.  One funny thing that happened right at the beginning of the race was within the first mile you have to cross a railroad track, and about 2 minutes after we crossed it, here comes the 8:10 train... a few minutes early... I couldn't help but laugh.  Evidently, some people got caught by it and were not pleased, because the race organizer sent out and email asking for people who got caught by the train to respond, and I assume so they could make it right to those people.  Anyway, the buddy who I ran with is really good about pacing himself, and making me pace myself.  I found that in the race I was talking to everyone around me, and cheering people on.  The State to State is an out and back, which I remember not liking last year when I ran it; this year I loved it.  I am always so impressed with the elite runners coming back.  This year they passed me coming back when I was on mile 6 out.  Impressive to say the least.  Anyway, about mile 8, my buddy stopped to piss and my side cramp was just starting to warm up again.  He stopped to piss and I decided to take off.  Found out that since I had been pacing myself, I still had a lot of gas left in the tank, and surprisingly, the side cramp went away.  So I trucked it back by myself all the way to mile 12, still chatting with people along the way.  Mile 12 rolled up and side cramp came back, but not to the point it had at Dayton.  And again, once you see that last mile, I always seem to get a second wind.  I pushed it to about 12.8, where at the top of the last hill, this little girl passes me (you can see her in my pictures.)  So now I got back in the Owens mode and told myself I was not getting beat by this little tiny girl.  So I kicked it into high gear, and to my surprise she kicked it in and wouldn't let me pass, I went even faster, she went faster... for a split second I was about to ready to sprint, but then thought better of it, and just told her "I will follow you in," since obviously she was not wanting me to pass.  Well, I finish right behind her, as you can see in these photos (again, lay off the hair.)  Now here is the kicker, when we get through the gates, I notice she passed up her medal and did not have a timing chip on her shoe... then I look at the pictures and she did not have a bib number on... SHE WASN"T EVEN RUNNING THE RACE!  I have no idea where she came from, but she was not participating.  Come to find out, I guess a lot of people run races without paying; since the roads are closed and water is available, they take advantage.  So who knows if she even ran the whole race or not... wish I would have not fought my urge to trip her now.

Feel like I am learning a lot from racing.  For both races I averaged right around a 8:00 min/mile pace, but the difference was in how I felt when I finished.  Finished the Air Force in 1:45 minutes and some change, and finished just under 1:45 for the state to state.  Seems like this is a really comfortable pace for me.  I have learned that my body is much more inclined to push at the end that at the beginning, and it makes for a much more enjoyable race (felt awful after the Air Force and really well after the State to State.)  For me it is a challenge to hold that pace at the beginning; everything is feeling fresh and strong and I just want to go, but there is wisdom in holding off and pacing yourself.  Piggy-backing off Minners last post, I feel there are a lot of parallels in life to pacing yourself.  So often we want to jump in and sprint through life, when a steady pace will lead to reaching the final goal.

I am really looking forward to the Columbus half.  I am going to shoot for another 1:45 pace and really try and take in the surroundings; the crowd, the runners, everything about it, I want to really enjoy myself. 

Hopefully every one's training is going well.  I think I am going to take Minner's advice and purchase a GPS watch.  I think it will help get me quite a bit in my training, especially with the larger miles coming up after Columbus is over with.  I have been falling off the horse a bit with runs during the week, but have still be sticking with Crossfit quite frequently, which really seems to be helping with the strength part of the conditioning.  Before the Columbus, I hope to get another distance run over 13 miles, but I am having trouble trying to fit that into the schedule.

Well, looking forward to hearing how every one's training is going, so post as frequently as you like.  Brad, I am still looking to hear something... anything from you.  I hope work is slowing down for you man.      

getting through the hard times

I'm sure everyone has dreaded waking up early to do a run? Or worse, had trouble sleeping the night before their longest run to date. There is no doubt it sucks and there are probably a million different things you'd rather do instead (especially the morning runs before work).

On the bright side, you feel 10x better afterwards.

I like to think of the long run progression and any milestone for that matter as a metaphor for accomplishing things in life and how important it is to follow through with goals. Just by choosing to do the marathon and ignoring doubt and fear we're getting one step ahead of those who stay timid and this will only multiply in the future as we learn to take on more challenges and choose to put more on our plate. So while there is often very little to be proud of during the training process, it definitely helps to believe it has a greater long term effect on our mental toughness!

first week of training done

First week is in the books only 17 more to go!

The week ended with the long run; a mere 8 mi at my intended race pace: 7:05 pace which was a lot harder than I expected but I really benefitted from Richie setting the pace for me. I think I'll rely on him for my long run support from here on out.

Based on my goal of finishing in the 3h 5-10min I'll need to be consistent with these averages on race pace runs 7:03 - 7:14. I've heard mixed reports on the long run average being 15-20% lower than intended race pace but I'm sure it will be a good way to build base mileage without going out too hard on simple training runs.

I think I might be giving it too much thought and should just have a little more fun with it.

One last thing, if you can spare an extra $200 or so I highly recommend a GPS watch. Not only is a great training tool but I'm a believer in the need to buy something new every now and then to keep yourself motivated.

The Waiting Is the Hardest Part

Well, last weekend I think marked my peak in training for the half marathons coming up this fall.  I ran short routes during the week and ended with a 12 mile run on Labor Day.  Went pretty well.  I did not have any real issues with my side and legs felt good afterwards.  Pace was slower, probably somewhere around 8:30, but around what I will be trying to shoot for during the actual races. 

This week looks like I will continue to crossfit and stick with shorter runs.  I am thinking about a 7-10 mile run this weekend and then a very light week next week leading up to the Air Force Half on the 18th.  I know Jordan is out; Brett, did you get signed up for the Air Force half, or am I running solo?  If you did, we need to get together for the race.

Hope every one's training is going well.  I talked to Brad on Sunday and he is doing fine... not sure about his training though... I think work is owning him right now, considering he called me at 5:00 a.m. Phoenix time, on a Sunday, and he was at work.  Hopefully he will be able to get on a training regiment soon.

Varation can be a good thing... but not always.

Training has been going better. Been keeping my runs during the week to around 4 or 5 miles and last weekend did an 11 mile road run. Went well. The pain in my side seems to be lessening (fingers crossed), so hopefully it is a non factor by the time the half-marathons start up.

This last weekend was supposed to be a 12 mile road run, but plans changed a bit. I was at a local coffee shop and bumped into someone I knew. She was sitting with a friend who I had passed on one of my runs earlier in the week. I asked what she was training for and it turns out there was a sprint triathlon at Hueston Woods State Park (in Oxford) on Sunday. The girl who was planning on competing in the triathlon had someone drop out who she was supposed to compete with and so she asked if I wanted to compete. For some reason, the sprint triathlon sounded so much more fun than running 12 miles. So I agreed and went and signed up.
That night as I lay in bed, these were my thoughts: I have not swam distance for over a year, what if I drown? I have not ridden a bike on the road at speed... well, ever, but that is OK, I might drown. I think I should be OK on the 5 k run, unless I drown.

The competition was a 750m swim, 20k bike (12 miles), 5k run. My biggest concern was the swim. I figured I could tough out the bike, and I was not concerned about the run at all. I borrowed my sister's boyfriend's bike, which after riding it around the block, realized it needed some work. The front and rear derailleur’s were all out of alignment, causing the chain to rub (and fall off as I found out later) and the front brakes were rubbing. Also (as I learned later) the rear tire has trouble holding air. So I got the bike in what I thought was working order, got a swimming cap, and realized the closest thing to a Speedo I owned was a pair of compression shorts, so I would be swimming in pretty much a pair of underwear.

The morning of the competition rolls around (the next morning) and I got up plenty early from not being able to sleep. I go out to the garage and realize my back tire is completely flat on the bike. Not only completely flat, but will hold no air. So now I am faced with a problem. No bike store is open on a Sunday morning at 6:00 a.m. I fiddle around with it for about half an hour more, can't get it to inflate. Already feeling defeated before the race has begun, I load up my mountain bike and the road bike, thinking I am going to have to ride 12 miles on the road on my mountain bike, which is the equivalent of driving a car vs. driving a Mack truck. I figured that there would have to be some bike people at the competition who could help out.

I headed off and as soon as I get to the competition I am completely intimidated. There are people all over the place, with bikes that look like they (and probably did) cost more than my car, people with bike helmets that look like they are straight out of Back to the Future, guys all tan with completely shaved bodies.. it was all a bit much. I checked in and luckily there was a mobile bike shop set up where I took my bike to get a new tube. While I was getting a new tube, the owner made sure to make me feel like an idiot because I did not have an extra tube on hand. To that I responded with "I signed up for this yesterday and have not trained a bit," He didn't speak to me after that.

So with air in my tires I felt good. Then I remembered I had to swim. Don't get me wrong, I like to swim, but I had not swam for exercise in over a year, and I think I have swam in open water once for conditioning. The race starts and I gallop into the water with all the other 0-29 year-olds and Elite Athletes (yeah, when they signed me up, I asked to be put with the slow people. Because of my age, they put me in the most competitive grouping). I dive in, and off come the compression shorts. Well not completely off, but enough to make me reach down and have to pull them up into their proper position. I start to swim. Kicked in the chest, bumped on the side, kicked in the chest; these are the greetings from my fellow competitors as I tried to get my breathing and freestyle stroke back in working order. I break off from the group so I did not get pummeled to death and let all the intense people swim the most direct line to the first turn-around buoy. As I got my own stroke back and start to get the hang of it I look up from the murky water and realize I am completely off line with the buoy and swimming in the middle of nowhere. I point in what I think is the right direction and start again. This time I end up on the other side of the buoy next to a life guard who looks at me like I am a complete idiot and points me in the other direction. So my swim continues in this manner for the next 200-300 meters before I realize I am just wasting a bunch of energy and getting tired.  I switched to the breath stroke and my point of attack gets much better; however, since this is a much slower stroke for me, here come the 30-39 age group to pass my slowness up. Humbling? You bet. Well, I trudged through and made it out of the water (before standing up I made sure I still had covering), feeling quite naked in only my compression shorts, but also like I had accomplished something.

On to the bike. I make it to the transition stage, put on some shorts and shoes and off on the bike. Very first thing is a nice little climb. I go to switch to a very low gear with my font derailleur and clank, off goes the chain. Sigh, first 300 meters and my chain has already fallen off. No big deal, easy fix and I am on my way once more. I felt pretty good on the bike, I was able to keep up with some people who looked like they knew what they were doing and I seemed to fare better on uphills than most.  At one point in the race, there was this old lady, probably 50's, who just blew by me. That was motivation to pick it up; I passed her on the next uphill. As the hill crests and we began to go down, I try to switch to a high gear with the front derailleur, and once again clank, the chain falls off and Old Woman fly’s by me. Humbling to say the least. I got it put back on and finished the bike pretty much incident free. The hardest part of the bike ride for me was getting used to the bike itself and finding the right gear. If I had been more familiar with the bike, I think I could have done a little better, but I seemed to always be searching for the right gear. By the time I found it, the topography had usually changed and I was having to find new gear to fit that section of the course.

I finished the bike ride and I made it through transition again and started on my run. I must say, the run was my strong suit out of the three. I caught Old Woman and passed her and actually caught many of the people who had passed me on the bike while I was fixing the chain the second time. Only bad part about the run was at the very end, where I had been sitting on the bike seat began to seize up on me. I think from sitting for so long, it fatigued the muscles and they were completely spent right at the end. I was able to finish strong, but then could barely walk through the food line. I sat down and rubbed the area out and it was then fine.

Overall, I was pumped I was able to finish. I have no idea on any of my times and I really am not too interested because I know they will be terrible. I will say that sprint triathlons are definitely do-able without training, and even somewhat enjoyable.

Hope training is going well for everyone.

starting to run more . . .

The past few weeks I've been doing the Tues/ Thurs runs with my brother and one of the Mason superintendents. They are training to do a fast half at Columbus (if they run a half marathon at 6:20/ mi pace that qualifies them for the New York full marathon . . . go figure). Anyways, the work outs are track/ speed on Tuesday and usually a 5+ miler Thursday with a longer run on the weekend.

Tuesday we all completed the following:

1x1 mile: 5:32

1x2 mile: 12:00

2x800 meter: 2:38

That's much faster than I was ever able to do in HS XC.

Thursday I ran on a nearby trail 1.1 mile loop. Here are my laps (I did 5 laps with enough time in the middle to catch my breath, etc):

1) 7:43

2) 7:33

3) 8:21

4) 8:15

5)8:08

I'm still splitting time between running and cycling for my endurance workouts but I'm merging into more running now so I can get accustomed to the training for the marathon.

Trudging Along...

Well... haven't posted because it has been a ROUGH couple of weeks.  That stupid side pain has sidelined my running for the past three weeks.  I finally ran some distance last weekend with a 10 miler on the trails here in Oxford.  I think the lower impact of the trails allowed me to run the longer distance.

For now, I have completely given up timing my runs and I am trying to get in miles anyway I can.  School also started back up and my body is taking a little bit of time adjusting to the new hours.  Hopefully this weekend I will be able to do around 11 miles, and fill in this week with shorter runs around 4 to 5 miles.

I hope those who planned to run the Air Force Half have signed up, because registration is full for the half marathon.  On a separate note, cheapest registration for the Phoenix Marathon ends on September 15, so make sure you get signed up for that if you have not already.

Hope every one's training is going well and look forward to running the Air Force Half in about a month : )

Mid summer update

- I'm just starting to run a little more often but I'm a little worried because my knee is already slightly tender. My guess is that it has just been so long since I ran instead of biked that the muscle balance is a little off but I will be paying attention to it (I imagine it's the little things like this, that will mean knee surgery when we're 50+).
I'm sure I'll spend more and more time running as the fall and then winter approaches.
As of now, I'm not planning any half marathons (saving up for a few select purchases . . . )
- Birch, I've experienced soreness after the cramp before too. My guess is that it causes as much stress as doing crunches or lifting would on the muscle. (By the way, I would have replied to your post but for some reason I'm not able to do so . . . I'm either an idiot and can't figure it out or something is disabled and preventing me from doing so.
- Lastly, I just accepted an position with 5/3 Banks accounting department so I'll be working downtown and eventually living closer to the city. The job is going to be great but the lifestyle will take some adjustment. Talk with ya'll soon.

Last Week Sucked...

Long runs last week really took it out of me. All my runs were extremely slow, topped off by a 10.2 mile run at almost a 9:00/mile pace on Saturday. A little discouraging and frustrating. I was an idiot and ran way too long without hydration in heat and humidity. I believe I dehydrated a bit. I got a side cramp bad on the 10 mile run but pushed through thinking that was the right thing to do... Well, now my side still hurts. I think I may have strained something??? Not sure how you strain anything from a side stitch, but I have seemed to manage to do so. It hurts a little to breath, but I have taken the last two days off, so I think it should be OK. This week I have another speed week, depending on how I feel, it may turn into a wimp week.

Tomorrow I will sign up for the Air Force Half-Marathon, the State-to-State Half Marathon, and the Columbus Half Marathon. If you plan on running any of those races, make sure you sign up on or before July 31st because prices increase after that.

Hope everyone's training is going well and let's pray this freaking humidity goes AWAY.

First Two Weeks of Training...

Well, first two weeks of official scheduled training behind me... felt pretty good... except for the running part : ). In all seriousness, times for my runs are right where I want them to be and I have, for the most part, stayed injury free. My weight is hovering right around 175, which is a plus. I think I am keeping more weight on this year because I have been really focusing on trying to incorporate weight training into the running schedule. Just took my blood pressure and heart rate.

Blood pressure was 126/58
Heart rate was 49 BPM

My resting heart rate has definitely come down since I have started running. The top number on my blood pressure seems to be remaining high (not coming down like the bottom number).

I have learned that putting two sprint days in a row for my workouts is not a good idea. This past week was pretty tough with the faster pace, lower mileage, although I was really pumped; I ran 2.8 miles at a sub 7 minute mile pace. I do not think I have ever been able to do that in my life. I am looking forward to this coming week, with a slower pace longer mileage that I will end with a 9 to 10 mile run on Saturday. Overall mileage will be around 19 or 20 miles for the week. Hopefully, I will be able to hit between a 8:00-8:30 pace for the long run on Saturday.

Still working in crossfit workouts whenever I can. Tweaked my shoulder a little bit doing pull-ups. Trying to give that a little time to recover.

I hope everyone else's training is going well. I plan to pin down races and get signed up by the end of this week, so Brett and Jordan, expect e-mails/phone calls.

Trying to get back on the grid.

Sorry guys, I have been out of touch for a few months but I'm looking to get back in touch with everyone. First of all, could everyone please call or text me so I have your number (my phone died and I lost all contacts). You can also post on here or email me at minner.dave@gmail.com.

My training has been pretty much 1 dimensional since mid March (cycling a lot) and I've moved up the ranks pretty quick. However, now is the time for me to take some of everyone elses initiative and start A) running and B) communicating more.

Birch, awesome to hear you're getting into Crossfit. I plan to get back into it soon and could definately use the spice that it adds to you exercise plan. P.S. I saw a guy in a white car a few weeks ago driving on 71 into cinci from kentucky who looked just like the grizzly-spen (bearded version).

I'll follow this more to see when you're running 1/2's this fall and what the flight plans will be.

Pinned down a training schedule...

Well, finally sat down and made a schedule for the next couple months leading up to the Air Force Half Marathon and the Columbus Half Marathon. Click here here to download it if you are interested (once you click on the link scroll down to the BOTTOM of the page and click the "DOWNLOAD NOW" button.) I am sure modifications will be made as the races come closer.  I have stayed within the guide lines of not increasing the longest run each week by more than 10% and not increasing the weekly mileage by over 10% each week. I have also staggered my long run weeks with speed weeks. I am sure on the speed weeks I will be substituting some cross training work for the runs and will continue to squeeze crossfit in there when I can, but this will hopefully be pretty true to how I proceed in training.

This past week was another good one. I ran about 13 miles in the following order:

2.8 miles Pace: 7:17 minute/mile
4.0 miles Pace: 8:00 minute/mile
3.6 miles Pace: 7:04 minute/mile
2.0 miles Pace: 400 m intervals 1:12; slow jog; 1:13; slow jog; 1:20; slow jog; 1:20; slow jog

This coming week will be my next distance week where I will peak on Saturday somewhere around 8 or 9 miles. Should be another good run as long as the weather is not too humid.

Jordan and Brett, the time to sign up for races this fall is upon us. Looks like we missed the cheapest price for the Air Force Half, but still can get it discounted if we sign up before August. For the Columbus, it looks like we have until July 31 to get the cheapest prices for the half. What are you both feeling about the races?  Right now I have scheduled in the Air Force on September 18th and the Columbus Half on the October 17th.  Before I sign up, I want to make sure I will have a partner in each race; so Brett, you in for sure for the Air Force half? Jordan, you in for sure for the Columbus half (and it would be great if all three of us ran both together...)? I also have the State to State in my schedule, but that is a maybe for me, since it is a week after the Air Force half.  Let me know what you guys are feeling because I would like to sign up for races in the next two weeks.  Dave, any of these you want to jump in on?  I hope you don't feel left out, but I am assuming biking is still taking precedence over running.  Brad, you running yet? Hope everyone's training is going well.

Training

Well, it’s almost July. Training for me is going pretty well. I know I said I would have my schedule up by now, but I am slacking on that. I seem to have a schedule in my head, but I need to put it down on paper. I have been running on a regular basis, even without the schedule.

Last week I put in about 15 miles: 3.5, 4.2, 7.4 miles. I am keeping my pace for the 3 and 4 milers around 8 minutes/mile. Pace for the 7.5 was about 8:45/mile; although it was a bit slower than I would like my pace to be for the half marathon, I felt really good after the run, which was awesome for me (normally feel like poo.) I expect to see the times come down as longer mileage is added.

This week I am planning on cutting back on mileage and doing some speed work. We shall see how that goes...

Already June!

Well, June is upon us, and for me, that means training season.  This has been my first full weekend of summer vacation.  Woo Hoo!  No more getting up at 4:00 a.m.  This means more energy and more time, two pluses for me.

I have been playing around with a few ideas in my head for training this summer season.  The one that is in the forefront of my mind is Crossfit.  I remember Minner saying something about this type of workout and I have had a few other people tell me about it.  Seems to be something new that I am willing to give a shot.  I like the idea because it is suppose to work cardio while also building lean mass.  Figure I am due for changing up the workout (same basic thing since H.S.)  Its biggest appeal to me right now is the idea of working on cardio (mine sucks) while not sacrificing a whole lot of lean mass.  Not sure where it will fit in to the running plan, but I am sure it will end up being something just supplemental that I do a couple times a week.

Anyway, I am going to be putting up my running schedule sometime soon. The first race I will be training for will be the State to State Half Marathon.  I have about 15 weeks before the race and I already have a decent base (been running between 4-8 miles a week).  Probably look at a 10-12 week training plan.  Going to try something a little bit new this year.  Instead of just straight building up my distance, I am going to try and mix in some speed workouts.  For instance, today I went to the track and ran one 400, then jogged (very slowly) another 400, then ran another 400 and slowly jogged the next.  I have heard interval training is a really good way to train.  I will see if I can improve my cardio so I can pick up my pace a bit on the longer runs without killing myself.  Right now a comfortable pace for extended distance (over 5 miles) is about 8:30/mile.

Blood pressure has been pretty good lately.  Just took it tonight and I was 130/67.  Top number is probably elevated due just eating a large meal.  Resting heart rate was at 57 bpm, seems to be staying in this range, in the upper 50's.  I'll be monitoring this as the weeks go on, see if I see a shift as I increase to higher mileage more regularly.

Well, that is about it for me.  Look forward to training with you all this summer.  Brad, how is the training coming out in Arizona?  I know you said you wanted to be able to run three miles without stopping by June.  Did you make your goal?  Anyway, hope everyone is doing well.  Happy training.

May

Alright, I'm officially psyched up about this ordeal! Everyone WILL finish and WILL have a huge sense of pride following the marathon, I guarantee it. With that being said, I look forward to the journey and the fact that this blog spot will bring us closer together as if we're still back in hometown Marion training together.

Although I do have one marathon under my belt Philly '09, I think it will pale in comparison to Phoenix. The number of bands lining the course will make our steps a little lighter (especially towards the last 8 miles when it gets rough), the weather should be amazing (although we might have to train indoors at least once a week to get used to the heat), and the fact that we have a big group to pump each other up before should make this great.



I am going to post a few preliminary goals/ expectations (take these with a grain of salt because they could change):

- Sub 3:10 (Boston Qualification) (I ran a 3:17 and change in Philly).

- Start training in October*

- Do a cart-wheel a some point in the race (probably before my joins are locked into the running motion).

- Drink a cup of beer (there are usually a few groups along the side of the road who hand out cups for the fun of it).

- Finish and have enough energy left to party with everyone!



*: I'm on a cycling team and I'll be racing and riding throughout the summer and since that is my passion it will trump running for the time being. The good thing is the two sports complement each other and will help me lose a little of the upper body mass that is detrimental to endurance sports. In case you get bored and want to check the cycling teams website, here it is: www.darkhorsecycling.com

Looking forward to seeing you guys soon.
-Minner

Rain, Pain, and a Nervous Poop

All,

I ran my first half this past Saturday ( Columbus Capital City Half) and it was full of excitement. The day started out a 5:30 for me eating eggs, fruit, and yogurt. I was excited and nervous for my first race over 5k. It was also about to be the longest I have ever ran.

My goal for the day was to run under 8:00 miles and come in under an 1:45.

When Jen and I were getting ready to go, we realized that we had no safety pins. This left me to drive out to CVS and Kroger's to get them to hold the race bibs...don't like to stress before an event. I get the pins and drive back to pick up Jen to head down town to Columbus.

Once we are ridding in the car, Jen and I are both feeling uneasy and like we have to poop, not an enjoyable feeling before 13 miles. We realize that the only opportunity we might have to poop before the race will be in a porta pot somewhere. We get parked at the garage, and start walking towards to the race when we see a Hyatt on the corner, we debate whether to try pooping there or not. We went for it and found the lobby full of people stopping in for a pre-race droppage. While pooping some guy ran in shaking all the doors in a nervous panic.

Once we did the business, we kept moving towards the race and get some stretching in.

The anticipation was getting closer and you could feel the excitement in the air, even with the gloomy rain clouds overhead. I put myself in the 1:45 pace to try and stay with those people through out the race.

The race starts after the national anthem and all the stupid "are you ready Columbus crap" ( they also played Jay-Z's Empire State of Mind song, which makes no sense to me for this event). The gun starts and we stand for about 2 minutes before there is enough room to start running.

Then you have people who are lazy and go to the front instead of the back because they want to be at the start and just get in people's way. Also if you are going to walk, wait for runners to get by you. I was weaving between 350 people for the first 3 minutes of the race.

But once I got out and started to enjoy the course, it is always fun to see the supporters. There was this funny Asian girl that popped up at 3 different spots with a cow bell rooting people on. The first time I saw her, there were a couple of Asian in front of me and assumed she was rooting for them. But later she was screaming "Go Columbus, you are the best". Made me laugh and enjoy the race.

Also at the drink stations, I skipped the first two because I didn't water at 3 miles into the race, but after that I got stuff at everyone. The first two I mistakenly took powerade because I couldn't hear what they were saying. Trying to drink while running isn't the best for sugary drinks when you spill most of them on you. After failing twice in this part, thought it would be best to turn off the music when coming towards the drink stations.

I felt good the entire race until I hit a wall at about mile 9-11, were I think I ran about 10 minute mile splits. I thought the whole time, "how the hell am I gonna run a full", but at 11 I got a great boost of energy for the last 3 miles.

It was overall a great and enjoyable experience to run in the rain, it kept things cool and provided a nice atmosphere for a long run ( running in misty light rain is my favorite).

At the end it did get pretty cold waiting around to find Jen after the race. I was able to run it in an 1:40 ( no Dave Minner), but was happy I beat the 1:45 mark.

If you were all able to read through my crappy writing, this was part of the tale of my first half marathon. I am looking forward to training for the longer runs and will be looking to do a couple more half's along the way. Spen, Dave, and Brett: let me know if you find one you want to do.

The shirt we got was cool, but the swag sucked.

Let the pain begin...

I set up this blog to allow us to communicate about our training, encourage one another, talk about injuries, how chaffed your nipples got on the last big run, maybe a picture of Dave Minner's sculpted 6 pack abs to motivate us to be all we can be.... just something to let us communicate during the time up until the race.

For me, I am interested in how my body will react to the training, so I will probably post my mileage and running times and also some of my body's vitals, like resting heart rate, blood pressure, and weight.

Anything goes, just be creative and have fun with it.  I think this will be an experience worth documenting for all of us.  Even if all you do is read the blog, make sure you make comments on the posts that are made.  Although it is still a ways off, I am excited.  I think this is going to be fun.