Recent Gap

Wait....you mean I have a blog?

Death Valley was over two weeks ago and I have been absent from my duties since. Not good, so how about an update?

I'm not even really sure where to begin. Lets look at the training and see how its been going first: the week and weekend after my Death Valley Marathon put my body through some pretty good testing. I competed in the Mardi Gras 10K last Saturday, reversing my LSD from Saturday to Sunday. I was told to take the race seriously and I did. The result was a 3rd place finish and a new course PR, but the amount of stress I put on muscles really set me up for failure the next day on my long slow distance run. I was scheduled to hit it for 22 miles and to help set up my aid stations, I routed a loop around the house. After my first 7 mile lap, I refilled on water and fuel and set out for lap two. By the time I came back around for another refill, I was empty. I managed 14, but fell short of my goal by 8 miles. I can account for this by two factors: 1) the race the day before was pushed to hard at the end and 2)I was too close to home which made it really easy to stop. So...That was the week before.

Last week? Holy mackerel. The training schedule looked really good, but starting early Tuesday morning the unit had a two-day exercise that in planning looked like I was going to be able to continue to train, but in reality the events that took place ended up lasting over a significant amount of time. Tuesday was a 20hour day for me going from 0200-2000. Wednesday I got to repeat with a 16 hour day. Needless to say the training went out the window. Nutrition? What nutrition? Water? HA! Much to my own demise I sat on a case of MREs and water, but didn't make the time to stop and eat or drink. As a result my mileage was cut down from 22 to 18 for Saturday's run, which turned out well. Finally last night was an 8 miler that ended at 7 due to some upset tummy problems.

This week looks to be a good training schedule, full of challenges. I do have some speedwork, but the distance are a little shorter than they have been. But now here are some other things that have crept up on me and put some additional factors on which to think. My master's degree started back up again. Boo-koo reading and lots of typing. The question is: I have been counseled that following through with the degree and chaplain endorsement is going to be near improbable, if not impossible. What am I supposed to do with that? I can honestly say I am prepared to push it hard through this course of study, but I know full well that one misstep and I will miss my opportunity. What lurks on the horizon though is perhaps a way of escape and I don't think I can pass it up. I need to stop there and keep you in suspense. What matters is that I need to get to FEDEX and hope they are open today.

Death Valley

Death Valley Marathon: I had the opportunity to run 13.1 miles of a stretch of road located on the Badwater Ultra route. This was a great weekend that not only provided a great run experience, but I had a great time with Debbie as we met several people from all over. Before the race we met Kim, a first-timer marathoner and her friend Rachel. There was also Karen and John and of course Kim and Carla who ran with Debbie on the 10K. We met Paul from Minnesota and a couple from Cananda too.

Of course we met highwya 190 heading north as well. From what we could tell prior to traveling was the route was relatively flat terrain, entirely below sea level. However, what a map online tells you and what the actual course does to you are two different subjects entirely.

Suffice it to say I cant wait to go back and do this race again, maybe even place this time. As for my wife? She placed 3rd out four in her division! For me: here is the skinny I sent to my coach(and a picture to help explain:)

1. The toe and feet are pretty much what you see is what you get. I had really deformed feet and legs when I was a baby, and had the exterior braces that were designed to straiten them. It was kinda like a "forrest Gump" thing, except he ran a lot farther at a younger age. (Grin) So....my toes have always been that way. I have no idea how the nail punctured my toe, except that maybe the socks I selected were too tight. I had the shoice of three pair, and I knew halfway into it that I made the wrong choice, as I was feeling sigificant burn in both feet, more than usual. I think based on this, my bloody tow was an isolated incident, but yes, I agree totally that my feet are my lifeline for running, just as in the Army.

2. Water: I was consistant throughout the run, as aid statoins were pretty much spaced out at 3mi intervals and I found myself going through appx 10oz water between them, maybe up to 12oz. I never had to refill a dry bottle, but mostly refilled a half-empty bottle.

3. Nutrition: The meal the night before was modest and controlled. We had the runner's special of bowtie pasta in a garlic/ollive oil sauce of moderate quantity followed by a good night's sleep for me of at least 8 hours. for the race: I have increased my level of calorie intake. I do begin with 100cal of gel prior to running, 15min out. I have yet to eat solid foods prior to any race. Here is my schedule, not so different from what you and I have established: Mix a solution of Hammer Perpetuem+2ozGel+4scoops powdered Endurolytes=200cal 15min prior to start. I also make enough of this solution to carry with me in a 5oz flask +1oz water to water it down a bit. I calculate this out to be 400-450cal. From this point, I take 2.5oz at 40-45mins, another 2.5oz at 30mins later. At this point I make the transition to Gel paks, that I carry with me and I take one every 30mins. (For Sat I actually ran out by hour 3, having taken my last pak at hour 2.5.) In addition: I carried a pill bottle of enduralytes with me and based on the race being in DV, I hit the enduralytes frequently and had no cramping.

4. Energy: The first half was great. I felt very good all the way out to the turn-around, although much to my dismay it was not flat, but was mainly graded. the benefit going out was that it was mostly in my favor. The return half was not so great. I made the turn, hit mile 14 and thats when the toe started telling me I had a blister. By mile 17 I had ran out of product and my energy levels were near zero. It wasnt that I hit a mental wall as much as I just felt like I had no more energy.

5. Garmin: It says I burned 3300cal. By my calc, I took in 150+200+200+90+90+90=820cal.

6. Shoe+Right Foot: I had absolutely zero problems with my right foot, the only exception being the pain that comes from the constant pounding of the pavement.

7. Clothing: You can tell I wore shorts and my ninja suit under my Hammer vest. I never felt overheated and never felt chilly nor did I ever get chills. I did wear a pair of thin socks that I thought would allow for movement.

8. HR v Pace: I went out and kept a very good stead pace of around 9:10, slowing on the hills, gaining a bit on the downhills. Plenty of energy, and the HR never exceeded 160. It was a great start for that distance. I loved every minute. Then I hit the turn and started running uphill and my HR went to 170 and my pace dropped to walking many many times. I didnt feel winded and I didnt feel sleepy like I have in the past, just didnt have the energy to keep going. Thankfully I had two other new found friends to keep me going. I had the chance to run under 4 even up to mile 20, just couldnt keept any kind of steady pace going.

This was a very good race, and I know this plays into it as well: Not only did I run 40miles in the week prior to the race, but I also jumped on 4 Spin classes too. Had this been a goal race for my under 4, the week before would have been completely different, complete with some form of a taper. As it stands, the fact that I hit a 4:17 on a tougher course than Virginia where I hit 4:12 speaks volumes to my training. Here's how I look at it: After VA just over two months ago, I could barely walk back to the car. On Saturday, the only reason I limped back to the room was because of my toe, which I think is cool, but I also stayed around at the finish line and had a great time talking with people. I waited there for over 30mins for a virgin marathoner to finish. So...I am seeing vast improvements.

Changes that I need to make: I am seriously thinking about going back to my belt system for carrying fuel. I can also make some adjustments to the Perpetuem and gel to ensure I have proper amounts of calories throughout the race. It simply appears to me that I am burning calories at a very high rate, faster than I am refueling. Spin class is actually a huge benefit, but here again I am going to say I need more strength training......

So, with that, how does that analysis read to you?

Pre-Death Valley Full

Not more than two weeks ago the local 24Hour Fitness gladly received my financial contribution under the "physical anguish" category, and since then my wife and I have exploring all its menacle devices similar to the tortuous misery devices used by the ancient of old. It wasnt that we were unaware of the dangers that lurked within its walls, but it was our attempt at becoming familiar with the offerings of bodily sufferings it has to offer.
In previous months extending back nearly two years now, while I have had my running, Deb has been attending her Crossfit (thank you Silver State) and we have both enjoyed the results only seperately. However, upon joining the gym I have felt the sudden urge to join her in the notorious Spin Classes offered both early mornings and early evenings. It has given us a chance to share in the suffering together. Thus it has been my pleasure to add to my current level of running the new motions of cycling.  the end result: four classes this week, on top of the 38 miles completed in the last 7 days of running.
I have a break today, the machines within the torture chamber have taken the day off and I am relaxed in my cell attempting some sort of recovery day. Tomorrow a new day dawns as we depart for what is so eloquently known as Death Valley. How appropriate it is that I should finish my week with a full marathon in such an illustrious location.
I shall not be wary of the pending doom, for it is in this same location my ultimate infliction shall be received in the race known as Badwater. But that not for another year or more. For now, I will not flater and I will not fail though the mighty have laid to rest their tools of destruction for one day.

Interpretation: I ran a lot this week. Did some spin classes too. Now I have a full marathon in Death Valley tomorrow. Today I get to rest.

St George. A Half that was Full.

I'm told not just once before but several times now that running is 90% mental. That percentage may be somewhat adjustable, but I have heard it used in relatively similar ranges. Far be it from me to argue the point as I faced the St. George Half marathon last weekend with some significant burdens plaguing my mind. The run turned out decent as the scenery was something to see. The paved river trail that bordered the Dixie convention center served as a great back-drop for runners to have some visual input while the pounding produced the normal effects of sore feet etc. It was an enjoyable run.

Yet this whole thing about mental clarity comes to surface. It is absolutely amazing how much power there is inside the human mind, held captive in ideas and released through the imagination. Circumstances and events that hold sway over our attention managing to direct our thinking patterns into realms that eventually cripple us not only emotionally but when it comes to running....physically as well. 
In endurance running, time is an enemy that constantly follows you, attempting to devour you and the goals set before you. Even a gifted runner with speed will be on the course for over an hour during a half marathon, over two hours in a full. for the average runner a full is looking at four or more hours. So it was when I entered this half marathon my brain simply would not shut down. Yet it wasn't only the race that was effected but the training runs prior to the race, where my energy levels have been drained, motivation lacking any kind of signs of life, and my body hurting in areas it really should not have been. Each factor in and of itself not enough to weigh heavily upon me, but together it has been one combined mixing bowl of disinterest and anxiety. So when it comes to my brain, I know the pains I put my coach through when he tells me again and again to turn off my brain. And he would be right.
If it is in fact true that running is 90% mental, then endurance running is more about how much I can endure mentally and how it directly relates to my running than how my legs can keep moving step after step. Deep down inside I know the secret to turning it off lies in the knowledge of the peace I have not only in this life but the life to come. My trials I have to remember are temporal at best, and the rejection or disapproval I receive from others are worth no more than the approvals I receive as well. So its in the approval of my Creator where I find my true peace, and in His peace I know I can find the clarity of mind that will set me free.
So I run slow. I have about ten more pounds to lose. I need more strength training. I need more this less that. Got it. Thats the 10%. How about the 90%? I have been carrying so much ecxtra weight in my brain that my running has suffered. The baggage comes in manyh different forms and from sources that number from anytime to anywhere. So what is the solution? How this thought to ponder: There is therefore now no condemnation for those who are in Christ.

And with that I just lost about thirty pounds of garbage.  

Yucky gatorade.

Extra Weight

I was half expecting a race held on a track outside the YMCA, so I couldn't have been more surprised when I found a very challenging course through very pretty country. My race yesterday took place in Highland CA, where all the rain in the last few weeks caused serious damage to homes through high levels of mud flows. There were still signs as many neighborhoods were closed off as construction vehicles cleared the excess debris.
The race was sponsored by the local YMCA and they hosted a good race. Results have not been posted, but I think there were 200 in the half marathon. Departing Arroyo Verde ES the start actually faces uphill and the first half mile just that: UPHILL! I felt like I was on a stairmaster. Not a good way to start if you suffer from shin splints. The first turn was a right turn where you get a small break with slight downhill then another uphill followed by the same grade revering directions and a long downhill where your legs are brutally beaten with each footfall crushing the pavement beneath.
Finally, after making up some time speeding at ridiculous paces, runner head east on the main road. For the next four miles the grade is an even low-percentage grade uphill climb until reaching the turn-around amidst the orange groves. It is here runner feel like NASCAR runners entering a high bank turn to make the 180degree hairpin as the the climb up requires a rope. The aid station here maintains a woman standing in the middle of the road holding a sign that reads "Half Turn-Around" and she receives unjust bruises as runners pummel her trying to gain an extra inch as they make the turn around her.
The return trip seems to be a reward as the low-grade hill is now in favor of the exhausted athlete. For the next four miles or so the pace is slightly increased and precious time is made up. But just as mile 13 falls by the wayside, a final hands and knees type hill looms in front of the finish line. It is here careers are made or lost as runners strain to prove themselves worthy of being hailed a runner.
I crossed the line after making four passes in the last two miles, and I had to push it hard to make those passes! Standing just past the line were a gauntlet of volunteers ready to tackle me to the ground lest they got their timing chip back.....and it was then I found out...there were no medals for 7th place. It appears only the top three in each division receive medals, plus the overall, neither of which contained my name. At least I got this really un-cool T-shirt and many pains.
Today the ice is out and the pictures have been processed and I reflect on a really great course. It challenged me in every way possible, something I look for in a training run. But one thing I noticed was in the pictures themselves. I am carrying a lot of extra weight!!! I knew I felt it the day before, but then the pics showed that belly hangover, the DUNLOPS disease, the extra tire, the muffin top....and its no wonder I have knee problems, shin problems, slow speed, and a lack of energy. I mean get a grip, man!

Wait wait wait...is this really true? Carrying all this extra weight just slows me down and makes me look like I don't belong? The extra baggage is stuff I am holding onto that I really can let go of and run free? Seems like an analogy in there somewhere.

Week 2 of Training for 50

Wednesday, 12JAN2011, 7pm, and I am halfway into my second week of my training plan for my next goal race: a 50-miler. My mileage has increased and the intervals and thresholds are minimal. By the time Sunday the 17th rolls around I will have racked up over 100 miles in two weeks. Tonight I am feeling it. Not only am I very tired but I have pains, particularly in the hip flexor muscle area. I have been stretching and icing as much as I can, actually sitting on an ice pack at work. But this is the expectations for doing something like this, coupled with taking four weeks off over Christmas and New Year. I have a 6-miler in the morning, then I am off until Saturday/Sunday.
I got my Hammer uniforms yesterday. VERY NICE! All I need to do is lose some of my belly and I should look halfway decent in them. In a couple months I should be able to hit the pool and start working on the swim part of the year. Eventually it will be time to get the bike and hit the road. But thats later days.
I have a few things to address, based on questions that have been posed to me mostly by Erin E. a blessed sister serving overseas right now. The one questoin she asked about was distances. Basically runs follow the metric system, beginning with a 5K which = 3.1 miles. Next comes the 10K and more than likely after that is the half-marathon @ 13.1 miles. Based on smartness, you now know the full is 26.2 miles. Here is something of note: you hear many people leave out the .1 and the .2 in the half and full marathons. It seems insignificant until you get out and start running. By the time you hit 13 or 26, the .1 or .2 become EXTREMELY significant.
Next: Race naming conventions. Last weekend I raced in the "Running From an Angel" race as presented by Calico racing. This particular race has an evil twin called "Running With the Devil" appropriately named since it is held in June every ear with high temps reaching 115 degrees. Hence the two names. Bottom line? Names can come from anything. I ran a Half in NC called "Cannonball Run." That was one of my favorite stories since it was freezing cold and rainy that day.
Okay....with that I can tell I am rambling and need to sign off. Definitely time for bed.

Running From an Angel

Today was my first race for 2011 under a new Hammer Sponsorship. The last four weeks have shown little by way of exercise or activity as I focused on enjoying my time with family over Christmas and New Years, but also with a lot of work stress thrown on top of it. ONce I got word of my Hammer sponsorship though, I am back at it, and after today's race, this is the letter I drafted to my coach:
Let me give you a synapses of my week:
4miler on Wednesday: A bit uneasy getting back on the treadmill after having four weeks off. I always think about the physics law "Objects at rest tend to stay at rest." It was difficult getting the feet moving again, and the shoes didnt feel right. My right side of my right foot felt like I was running entirely on it. They felt better on day two though. The four miles at 8:00 pushed me for being off so long.
6Miler on Thursday: I did Insanity Pure Cardio in the morning and followed it up with the run later in the evening. My body did NOT want to run, and it took a lot to push through and it wasnt all at the prescribed pace. Getting back into the groove proved to be not easy. And of course fighting the boredom on the treadmill has its own challenges too. Friday though presented another challenge. I awoke very nauseated and empty on strength and energy, pretty much most of the day too. It didnt actually break until around 3pm. I thought my eating was meeting the needs of the newly placed demands, but there are other factors involved as well. December was a very stressful month, and not consuming the right foods etc had a negeative effect on me as well. I mean, really....it was Christmas and New Year. So...I am paying the price.
Angel 13 Today: I managed the half turn-around and it was very interesting to see runners and their different stages of energy levels and capabilities. I finished up at 10:30 and headed back to the start. Using the marathon clock, I departed at 3:10 and ended up with a 2:05:02 by the time I got back to the finish.
My heart rate was doing crazy things even before the start. It actually jumped up to 150 before I even ran, while standing at the line, before I hit the start button. I felt pretty good, actually had to slow myself down a bit before mile 1.55 where Debbie was working. Then around mile 4 I got hit with the sleepies. I mean bad. I havent mentioned this before because I hadnt thought about it, but the sleepies have been something I have been experiencing on the last few runs. I didnt get them in Virginia, but definitely in Valley of Fire, the Vegas marathon, then here today. I fought through them  and they didnt come back, but they were there.
The hills elevated my HR above 180 several times. My pace was not the prescribed 8:20, and there were several times I had to walk, mostly up the hills. My feet hurt and my hip flexors started giving me troubles again too. Lower back muscles were not to happy with either, something I felt on both my treadmill days this week early into the runs. Also, my ankle joints are a bit sore too.
I finished feeling very well with enough energy to be able to speak intelligently with Joyce and others around the area.
I truly feel I am simply paying for the four weeks off. I did a little bit at work as far as exercise goes, but nothing like I needed to do if I wanted to stay in my top-end. I am not worries about it though as my stretching and further muscle work will aid in my strength and conditioning of those muscles that are not happy with me right now. The pace? On the hills today it was simply not going to happen. I did not have enough juice in me. The treadmill days? Had I taken it a bit easier during my Insanity workouts, I would have done better. But I am not going to give up on what really helps me with my abs, core, and muscle tone.
All in all, I think being sponsored has a bit to play in it too. Before it was only me. Now I have other people who have expectations of me too, and if I dont produce results even on my scale, I lose them as supporters. No pressure!
It feels good to be back right now though. Time to push through as best I can with what I have