Vancouver, B.C.

As I might have stated before, the great thing about running is that you can do it anywhere. Recently I was traveling on business to Vancouver, Canada and decided to head out for about 4 or 5 miles. Vancouver was recently names one of the "most livable cities" in the world. They have done an excellent job of "building up" with high rise apartments and condos, and have also built an extensive network of trails and parks in between. All that coupled with being surrounded by water on three sides and mountains in the backdrop make this a picture perfect setting.

One of Vancouver's treademarks is the Sea Wall Trail. What used to be just 5 or 6 miles around Stanley Park (their version of Golden Gate Park) now winds several miles along the entire waterfront. It is here where I began my run.

Leaving my hotel near Robson Street, I took a quick jaunt down to the water and made a right turn. It was right about 5:00 pm, but being that so far north, it was almost completely dark. A fairly cold night, I was not sure what I would encounter along the sea wall. Soon I would come across several walkers, runners, and cyclists, who were all making their way along the trail for their daily exercise routine, or for mere enjoyment of the crisp fall evening.

I also ran by several waterfront restaurants, pubs, and salons, that were all filled with patrons going about their business. Soon I found myself along the beach at English Bay and the lights that were guiding me along the trail were now few and far between. All I had to guide me was the flicker of a cyclist's headlamp in the distance and the glow of the city lights behind me. Looking out to the water, was just a glimpse into darkness. There were no ships or boats, just still calmness with the occasional crash of the waves.

When I was about three miles out, I turned around to come back. Now I could clearly see my way with the entire city skyline looking over me and a full harvest moon rising up just behind it. I tried to pick up my pace, but I was still feeling the after effects form the Chicago marathon. My calves and IT band were wiped out, so I just slowed up a little. After all, not all runs are meant to be fast. Some runs should be meant for pure enjoyment...and that's what this one was.

THE CHICAGO MARATHON

The Chicago Marathon was a month ago, and I have not written a single word about . In my last post, I was fired up...I was ready to go.


For me, it was a great race. I hit my goal of qualifying for the Boston Marathon, but I was just shy of my ultimate goal of breaking 3:10. It was damn cold that day, and just tough to finish strong. I felt like I came 100% prepared and ready for it.

Many others in the club did well also. Like I said, the conditions were tough and if you weren't expecting it, or not used to it, then you were in for a longer day than anticipated.


Not much else to say right now. Except that Chicago is one great city!

Back...and on track!

So August was my last post and I felt like hell that day. I mean I was really beat up and not having a good running experience. All that has changed...I AM BACK....AND SO IS MY "EDGE" (see archives April 2006, "Getting back my edge"). Sure it has been hard to stay focused but the runs have felt great. Sure I have been beat up, but the recovery has been strong. And sure I question my ability but my focus and goal keeps me on track.

Last Sunday I ran 16 and finished the last 4 or 5 miles with an excruciating pain in my left big toe. The doctor said it was a problem with pressure on the nerve. If I take care of it, it should not be a factor in Chicago. Even if it does pop up....I need to block it out. I can't control it. As for other things I can't control on race day, let's list them:

--The weather
--The crowd
--The course


What I can control, however, is my focus...for the next 10 days. Let's remember the hard track workouts in 100 degree heat...the early Sunday mornings when I could have stayed at home (in bed)...and the Friday evening hill work outs when everyone else was at Happy Hour.

This race is mine...I own it...I will run this course with precision and with PATIENCE. Come mile 22, watch out! The race will just be staring!

PATIENCE, FOCUS, REST, NUTRITION...my MO for the next 10 days!

Beat Up

Sunday's long run got to me. Just beat the living hell out of me. The past several runs have been great. I mean I've felt strong all the way through. Last Sunday, however, was a different story. It was the first 20 miler of the season, and I just couldn't hang. I still feel tight 3 days later.

So, not much else to post here...just the thought that the run sucked and I could come up with a thousand reasons why. No excuses!!! But definitely time to reassess and plan. I'm not worried. A bad run now is better than a bad run come October 22. I'd be happy to get it out of my system and behind me.

Not much else to write tonight...I need some sleep.

Global Cooling

The perfect answer to any run, especially any long run or extended work out, is not heat my friends. Skip the hit tube...head for the freezer. I never believed it until I tried it, but my first belief was, "NO WAY!" After all, we think that after a long run, we must be tight, and unless we stretch, we will only get tighter over the next several days. Therefore, heat must be the answer. Loosen everything up, become limber, stretch some more. It sounds good in theory, but GUESS AGAIN.

We all know about lactic acid and its role in soreness after a tough workout. Well, heat, as good as it feels to sit in the hot tub, just perpetuates the effects of lactic acid. Think about it. Heat expands things...blood vessels open, cells expand. So, when you sit in the hot tub, you essentially push lactic acid further into your worn and tired muscles.

Now, take your thoughts north of the Arctic Cirlce and you have the right idea. After ant long or enduring work out, a 10 to 15 minute stint in the bath tub with a bag of ice will do you wonders. You simply constrict all of the cells in your legs, reduce the inflammation, and keep the lactic acid out. The end result...Less fatigue the next few days and a speedy recovery for that next run.

I get through it with a hot cup of Peet's and the Sunday paper. Soon, the 1st quarter of the football game will help the self-inflicted hypothermia. Call me nuts, but I'll be running strong come Tuesday!

The "Universal" Antioxidant

So I was doing some research on Alpha Linolenic Acid (ALA) which is the key in Omega 3's and the flaxseed I wrote about several years ago. I saw what I thought was ALA on the shelf at Trader Joe's and decided to pick it up. When I got home, I saw the bottle actually read Alpha Lipoic Acid". Still ALA right?

Being the diligent little nerd that I am I took to the internet to read all about ALPHA LIPOIC ACID...also known as the "UNIVERSAL" antioxidant. It seems like an amazing little pill...so I have been taking it. Healthier? Who knows, but at least I think I am.

Check out this article...ALL INFO IS FROM DOUGLAS LABORATORIES...References available. This research was not done by the author of this blog...just posted for information purposes.

Alpha-Lipoic Acid
The Universal Antioxidant with Metabolic Functions

DESCRIPTION
Amni®Alpha-Lipoic Acid tablets, provided by Douglas
Laboratories®, contain 100 mg of pure alpha-lipoic acid.
Alpha-lipoic acid is a non-vitamin coenzyme that carries out
important metabolic and antioxidant functions in the body.

FUNCTIONS
Alpha-lipoic acid is a nutritional coenzyme that is involved
in energy metabolism of proteins, carbohydrates and fats, has
physiological functions in blood glucose disposal, and is able
to scavenge a number of free radicals.
Alpha-lipoic acid is a fat- and water-soluble, sulfurcontaining
coenzyme. It functions in the body much like a
B-vitamin, since it is involved in energy production. As part
of several multi-enzyme complexes located in the
mitochondria, alpha-lipoic acid is essential for metabolizing
carbohydrates, proteins, and fats, and for the conversion of
their energy into ATP. Two of these enzyme complexes,
PDH (pyruvate dehydrogenase) and alpha-KGDH (alphaketoglutarate
dehydrogenase) are part of the citric acid cycle
(Krebs cycle), and as such assume a central role for general
energy production. Another lipoic acid containing enzyme
complex, BCKADH (branched-chain keto-acid
dehydrogenase), is involved in deriving energy from the
branched chain amino acids, leucine, isoleucine, and valine.
A related metabolic function of alpha-lipoic acid is its role in
blood glucose disposal. This important coenzyme appears to
be necessary for the normal transport of blood glucose into
the cell. This may be explained by its functions in the
glucose-metabolizing enzymes, PDH and alpha-KGDH, but
some researchers suspect a more direct role in cellular
glucose uptake at the cell membrane.

As early as 1959, alpha-lipoic acid was suggested to be an
antioxidant, since it could extend the actions of vitamin C in
guinea pigs, and those of vitamin E in rats. It is only
recently, however, that the specific actions of alpha-lipoic
acid in free radical quenching, metal chelation, and
antioxidant regeneration have been investigated.
Body cells and tissues are threatened continuously by
damage caused by toxic free radicals and reactive oxygen
species (e.g., peroxides) which are produced during normal
oxygen metabolism, and by toxic agents in the environment.
Free radicals, once formed, are capable of disrupting
metabolic activity and cell structure. When this occurs,
additional free radicals are produced which, in turn, can
result in more extensive damage to cells and tissues. The
uncontrolled production of free radicals is thought to be a
major contributing factor to many degenerative diseases.
Alpha-lipoic acid is unique among biological antioxidants,
because it is soluble in both water and lipids. This allows it
to neutralize free radicals just about everywhere in the body,
inside and outside the cells. Due to its unique sulfurcontaining
structure, alpha-lipoic acid can scavenge several
types of free radicals, such as the highly reactive hydroxyl,
and singlet oxygen free radicals. It is also capable of
suppressing the generation of free radicals in the first place,
since alpha-lipoic acid chelates transition metals, such as
iron and copper. Because alpha-lipoic acid is involved in so
many different antioxidant functions in virtually all body
tissues, it has been called the universal antioxidant.
Besides being a universal free radical scavenger, alpha-lipoic
acid can also recharge other antioxidant systems throughout
the body. As mentioned earlier, it can extend the activity of
vitamins C and E. In addition, alpha-lipoic acid can also
regenerate glutathione.

INDICATIONS
Alpha-lipoic acid may be a beneficial dietary supplement for
those concerned about a more complete antioxidant defense
system and maintaining proper glucose metabolism. Dietary
and supplementary alpha-lipoic acid is efficiently absorbed,
transported to the tissues, and readily taken up by the cells.

END


So I think it looks like a beneficial substance...will report back later.

Competition...

There's a great scene in the movie "Caddyshack" where the Judge (Ted Knight) approaches Ty Webb (Chevy Chase) and asks "Ty, what did you shoot today?" Ty modestly responds by saying, "Oh, I really don't keep score, Judge." The Judge then asks, "Well then, how do you measure yourself against other golfers?" Wittingly, Chevy's character Ty says, "By height!"

When I really think about that scene I think it can relate to running when we look at it from a competitive standpoint. When Ty responds, "By height", he is throwing out such an obtuse answer that it absolutely does not make sense. The answer the Judge was looking for was first a hard physical number, a score. Then when he didn't get it he was looking for reason. He himself was trying to establish how good he was compared to Chevy's character by associating a number to it. The same holds true for anything of a competitive nature because those of us who are competitive (and runners generally are) all want a ranking. How do we hold up to other runners, our peers, our age group?

In reality this is all okay. I mean when I run a race I want to be within the top percentage of finishers in my age group. I see a guy ahead of me with 500 yards to go, and I want to beat him. Someone is gaining right behind me, just footsteps away, and I try to kick it into another gear. When its all said and done, I want to give my competitive best.

For my fellow runners, I don't get caught up in competing with them individually. That would drive me nuts. When I golf with others, I know that each player is at a different level. The same holds true for my running buddies. Collectively we can almost guess to the minute what the spread will be between us at any given race. We also know that at any given race, one of us could have a great day, or just bottom out. In golf, you know what people shoot, and can guess the score. There are good days and bad too...however, there is a handicapping system. In running, we don't handicap...it would be too difficult. Inately the competitive drive to "catch" the next fastest runner kicks in. So this takes us back to the beginning. How do we measure ourselves against other runners?

My answer is simple..."By height."

When it all comes down to it, my competition isn't one of my fellow run club buddies, or the guy just ahead or behind me in a race. Sure, those mechanisms help me to push myself, and in the end, that is what matters most. Am I pushing myself greater than before? This is the true essence of competition as I see it. I am competing against myself and nothing else. How is this measured best? By the clock...period! Am I running better, stronger, and faster than last race, last month, last year? If I threw up a PR in my last 10K, can I beat it in my next one? Will I have a better track workout next week? Will I improve my overall well being and awareness of what my body can do? Can I push new limits and reach new heights beyond what I ever thought I was capabale of doing before? Competing against that is what sparks the fire and drives my competitive nature.

This is how I measure myself against other runners...how about you?

Hot....F#$!^ing Hot!!!

So a few posts ago I threw out some heat warnings. This was just general information to deal with "normal" summer heat. Now I say, take every one, read it, and IMPLEMENT IT!!!

It's just too damn hot right now. We are in San Francisco, not Arizona. It should never be 115 in San Ramon, I mean never. I can't cope. My AC is broken, its 11:00 pm and the house is 95, and all I have been doing is slamming beers and sangria to try and stay cool. Its so hot, I can't even cop a good buzz.

The run today went well, despite this heat. 14 moderately paced miles with temperatures rising from beginning to end. I must stress the word moderate because today it truly was. Usually running with Tani, Fermin, and Doug (just to name a few), moderate runs turn into fast runs and we never end up doing the slower pace as we should. Today, we all held to a steady pace, sweated until it was pure salt, and finished well. I felt great.

What really got me today was that some S.O.B. had the balls to take our water that Louis had planted. We found the first two water stops just fine, but the 3rd most important...not there. At that point, I was beyond cotton mouth. I really don't know who could have (or would have) taken our water. A do-gooder thinking he was doing something good for the environment...a kid or two playing a practical joke...a homeless person? Whoever it was deserves my size 12 Saucony up their ass!!! I was pissed.

I eventually got over it.

Okay, its late and still no relief from the heat in sight. You want my real opinion? I think heat is the cause to all of the world's problems. I mean look at it...Afghanistan, Iraq, Israel. These people live in god forsaken places where it is hot all of the time. And I do mean ALL of the time. No AC, deodorant, beer, etc and the end result is you want to freaking kill someone. On top of all that they don't shave and their women are wrapped from head to toe. I would hate my neighbor too if that were the case. Mix in some Old Spice, Sierra Nevada, a Hooters, and some Gillette product and you have paradise. Add some freon as a bonus and you would have peace in an instant!

Okay, for a running site I got a little political there but good topics for the next 14 miler. I think the heat is just getting to me. I am OUT!!!!

Carneros Half

Sunday was the 3rd annual Carneros Half Marathon, where the run takes place from Napa to Sonoma. It is a very scenic run that winds up and down the back raods through several vineyards in both Napa and Sonoma Counties. This year, the race was packed...about 2200 in all and about 15 to 20 runners from 2nd Wind. The weather was almost perfect, being a little on the warm side. Starting 20 minutes late, didn't help any, but I think most runners were able to deal with it. It has been 100 degress plus in the Bay Area fro some time now.


For me, it wa a great race overall. I felt comfortable throughout the entire 13.1 miles witht the exception of a few things here and there around mile 10. Nothing unusual, just typical discomforts you enter while racing. I can work on those, as I feel getting through those miles is more mental than it is physical. It goes back to haveing the "edge" I wrote about a few months back.

So despite a few miles of falling off pace, I still finished with a respectable 1:34 and hit a new PR by about 90 seconds. I think everyone in the group had a great run and we all have a good foundation to build on over the next three months for Chicago.

I did not stick around for the post race festivities or wine tasting. I wanted to look up by buddy Artie whi lives about a mile from the finish line, but I had to get back. The East Bay Sunday was complete with a nap, more heat, and several adult beverages!!! Congratulations to all the runners...great job!

First pic...

I am a geek but still haven't added a picture to any of my blogs. So here it is...the Spirit Run...as I suffered across the finish line. Not a good race, but there will be others. I'll try to do more pictures...of some more interesting stuff...

More heat...

It has been hot the past few days...cooling now...and looking to heat up again by Friday. I made mention in my previous post about how to beat the heat, but I recommend that everyone pick up the latest RUNNER'WORLD. Almost the entire edition is dedicated to heat related running.

I say this because I learned that heat stroke can be very sudden and affect even the most fit runners. The most serious side effect is death! There are several other effects the heat can have on us...we need to take it seriously.

We are blessed to be living here in Northern California, it only stays hot a few days at a time and the humidity is relatively low. Now this weekend we have the NAPA to SONOMA 1/2 Marathon and Sunday looks to be a scorcher. Thankfully we will be done but he time it heats up. My buddy Artie lives just a mile away from the finish line...maybe I'll take a dip in his pool after the race.

You can bet there will be plenty of post race re-hydration drinks...water, CYTOMAX, and yes, I will have the mini cooler with a couple of ICE COLD BUD LIGHTS. Just enough to cool me down of course...like my good buddy Mike Burns I am easing up on the sauce a little. Mainly, I need to get serious about training for the Chicago Marathon...a few beers now and then won't hurt, but that's about it. My liver could use a break too...especially after the month of June....booze galore!!!

We'll see how the race goes...maybe a PR is in store. Its been a while and I freaking need one.

Words of Advice from Coach Kao

I am blank on what to write today so since its summer I thought to pass along some words of advice for dealing with the heat. This comes from Coack Kao of 2nd Wind Athletics. I know from my own personal experience...listen to Coach, or pay the price. One tip I will add from the recent edition of Runner's World is to wear a visor as opposed to a full hat. They say that the visor protects your face while allowing the top of your head to vent the heat as opposed to keeping it in. It makes sense...and I'm no expert. I prefer visors but only because I find the fit more comfortable. Nothing is worse than being uncomfortable on a run!

So enjoy below, keep cool, and happy running:

Well, it’s officially summer and we hope everyone had a great July 4th weekend! As you all know Summer is the perfect time to get outside and train. The days are long, the weather is better and the energy is strong. Some things to remember when you train this summer:

1. Keep hydrated – Make sure your ingesting lots of fluid before your run. The extra heat will cause you to perspire more and your water intake should increase. During your runs, make sure you carry a water bottle if running more than 1 hour, taking in fluids at least every 30 minutes. After your workouts, fluids will help clean your system and provide a way to rid your body of waste products efficiently. As a rule of thumb, drink at least 8 glasses of water a day, plus 8 ounces for every 30 minutes spent working out.

2. Don’t run outside if it’s too hot – If it’s over 85, stay indoors on the treadmill in an

air-conditioned room or run in the early-mornings or late-evening.

3. Don’t forget your sun block.

PAT'S PROTEIN POWER SOOTHIE

HAPPY 4th and HAPPY BIRTHDAY AMERICA!!!

The San Ramon 4th of July Run had a good turnout this morning. No PR for me...I ducked out of the race early to get home witht he family. I can run a 10K any time.

Here's an easy smoothie recipe for a meal or just a quick "pick me up"...there is no secret to this, it has been duplicated many times by many people and I certainly am not the first to think of it. I do, however, endorse it highly so I decided to attach my name to this one:

1 cup water
1 cup ice
1 cup fresh berries (or peaches)
1 scoop pure whey protein powder (vanilla)
1 banana
2 tbsp ground flax meal

Put all in a blender all at once and blend thoroughly. You can add or subtract the ingredients as you like...or throw in peaches instead of the berries. From time to time, I even throw in an orange for something different. It makes enough to for 2 servings or so, but its pretty low in calories when compared to that crap you get at Jamba Juice. Find the right whey powder at Costco, Whole Foods, or Trader Joe's, and you'll be getting about 22g of protein per scoop.

A key on this one...make sure to add the flax meal. Flax has so many nutritional benefits such as a high concentration of Omega 3's, lignans which contain the very beneficial phytoestrogens, and fiber. The amount of fiber found in just 2 tablespoons of ground flax meal contains about the same in a serving of oatmeal. Since Americans lack adequate fiber, this is a great way to add some to your diet without having to down a cereal like "Colon Blow!" Fiber also helps regulate the blood sugar which can help with weight loss and fight off mood swings. In the big picture, I truly think flax is a miracle plant, full of the best that nature has to offer.

Check out this site for more on flax meal and other whole grain products:

http://www.bobsredmill.com

As I mentioned above this is great to have as a breakfast or afternoon fill-in when the after lunch hunger might come into play. If you can't get to a blender, just some protein powder, a little pure orange juice, and some water will do. Shake vigorously and drink!

One final thing...if drinking as a recovery drink, don't be afraid to throw in another scoop of whey powder....the added grams of protein will help those tired muscles.

Forming good habits...

Forming good habits is important in life. In the long run, it makes things easier. For example, if we have the habit of keeping things neat all the time, then cleaning is always easier. If we have the habit if writing a "to do " list each night, we can manage time better the next day....and so on.

If we want to be serious about any of the training we do, then good habits in running are important too. Most people take running for granted. After all, you just do it. Most people were born healthy with the physical ability to run (at some level) never being a factor. Maybe a mental factor, but physically you don't even think about it.

I would argue that to be a good runner, one does need to form good habits around every aspect of the activity. Every aspect you might ask? Running has aspects? Of course, yes...now let me explain.

Time management
Proper eating
Proper rest
Overall nutrition
Education
Form
Staying to specific work outs on selected days
Buying good gear and equipment

and so on....

One might say that all of the above are defined more as discipline than habits, but that is all one in the same. Having good habits means being disciplined and means that come race day, one will find success more often than failure.

For me...its never easy. I want to eat what I choose, drink when I want, and sleep in when I can. I'm sure we all battle that to one degree or another. I get this somewhere along the way about once a week. Then when that starts to happen, the little voice inside my head starts screaming...GO RUN YOU LOSER!!! It's usually that voice I listen to most...the voice of reason...the voice of habit.

Running 9 Miles in the rain...6/1/2006

Usually running in the rain sucks. It’s accompanied by cold, blustery weather that is also paired with soggy clothes, chaffing, and other general discomfort. I usually try to avoid days like this, or just wait for a break in the clouds and then I’ll move on.

TODAY WAS AN EXCEPTION…

I was up in Seattle, WA, which is known for its rain and long periods of gray sky. People will always comment on Seattle and its beauty…the water, the lush, green vegetation,Mt. Rainier towering in the distance (on a clear day). However, they quickly follow up with a comment on Seattle having the highest suicide rate in the country along with the fact that they could never live there. Maybe the gray would grow on me, but to visit…not a problem. As for the suicide thing…I can’t comment, I’m okay in the head.

So back to the running in the rain thing…

Today was unusually warm, very humid, and gray and dismal at the same time. I wasn’t too up on going out, but the second I got going, I could feel in my stride that it was going to be a great run. Things just felt easier…legs felt fresh…and my entire posture felt lighter. The rain was mild at first, just a mist. But then, as I started to push a little harder, so did the rain. The mist became a steady drizzle, then just a complete downpour. The heavier it rained, the harder I pushed, all the while feeling effortless. As for the usual cold rain, that too just seemed different. The warmth in the air made this storm seem almost tropical, with the water being as warms as the air that surrounded it.

Soon I looked at my odometer…3.5 miles...effortless.

The pace: 7:15 and getting faster.
The clothes…wet but not cumbersome.

I ran to a point that was just at 4.5 miles, then turned around. I did not feel anything until mile 8, but to me, the next 6 to 7 minutes meant "PUSH IT"…all out to finish up.
The whole time, just me, the rain, the trail…and two other bikers. Normally I would be running with a perfect view of majestic Mt. Rainier in the distance. On any sunny June day…this trail would be packed. Today, I owned it…it was all mine. 9 miles of wooded trail tucked into the heart of suburbia. Who cares about the rain and the gray? If I want the perfect picture of Mt. Rainier, I’ll buy a postcard.

The 29th Annual Devil Mountain Run

The town of Danville has been holding the Devil Mountain run for nearly 30 years now. A 5K and a 10K held annually on the first Sunday in May. It is always a good race because it falls early in the racing season, the weather is nice, and it is very well organized.

This year was almost a "no go" however, as the annual sponsor, Andronico’s Market backed out. I guess they didn’t want to front the $35K or whatever it is to host this thing. A lot of money, yes, but all of the proceeds go to Children’s Hospital in Oakland…a great cause. So why let the sick kids get screwed…someone else stepped up to the plate and made this thing even better.

Screw Andronico’s…their merchandise is over priced and over rated if you want my opinion.

So anyway the race went okay… a little slower than what I would have liked but that’s life…its early in 2006 and I need to still drop about 5lbs and know I am still progressing. Everyone else in the group did well too…it will be a good year for all.

That’s all I have for this post…king of dull, but stay tuned, I’ll write about Portland since I will be there the next few days.

Spokane, WA

The great thing about running is you can do it anywhere. Yesterday I was in Spokane, WA and took a little jaunt through the city. The latest Runner’s World had blurb on Spokane, showing 3 or 4 paths all of varying distances. This day I had 5 miles on the schedule so I strapped on the GPS and just went.

Spokane sits by itself in the eastern part of Washington. It’s a fair sized city that clearly represents a mix between old and new. The streets of downtown are lined with old cement buildings—high-rises and parking structures—signs of new growth and redevelopment shoot up between like weeds growing in a field of grass. Development is present and on its way, but for the time being, it just seems out of place.

Spokane holds an annual race…the Bloomsday 12K. There is a statue on the middle of town of 40 runners that pays tribute to this annual May event. I stayed near the town’s icon, Gonzaga University. Gonzaga is famous for the small town, small school competitive basketball team it fields every year. This year they made it all the way to the NCAA Elite Eight and dominated UCLA for most of the game that could have brought them to the Final Four. Their star player, Adam Morrison, could not hang on…and UCLA moved forward. In fact, as I ran through the Gonzaga campus, I think I spotted Morrison sitting on the grass…still in uniform….crying his eyes out like he did on national television.

The run was scenic. I went through the Gonzaga campus on a trail that can make its way all the way into Idaho if one wanted to keep going. I wanted to get done quickly today…it was perfect weather and good for people watching. As I left the campus I came upon the downtown, right along the Spokane River, which was moving rapidly, flowing at its banks. The spring runoff is already high this year. The trail followed the river, right into the heart of town. Then I crossed the little foot-bridge that took me right over the raging Spokane Falls…BEAUTIFUL…and I doubt I’ll ever come back here. So I took it all in for a moment and then went on.

So, I wrapped up the run, showered, and looked for a good local pub to observe the Thursday night Gonzaga social scene…another topic for another time my friends. Until then, happy running!

The 5K Time Trial

As I alluded to in my previous post, the Wednesday night track work out was not going to be easy. The good old fashioned 5K Time Trial is a bitch and I would be happy to never do one again. For those who don’t know, a 5K is just over 3 miles—3.1 to be exact. That’s 5,000 meters or 12.5 times around a 1600-meter track. What’s the big deal with 3.1 miles you ask? Nothing….nothing at all if you are going out for a quick warm-up or jog. However, the 5K race and 5K time trial is much more than that.
Let me explain…

Each race type and distance is designed for a specific reason. The primary thought is to achieve the best results possible for the given distance. That being said, one can deduce that a shorter should be run at a much faster pace than a longer race. Now in reality aren’t many races shorter than a 5K or longer than a marathon. In fact, the 5K is the most common because of the short distance. Further reasoning would show that one would then run the 5K at a much faster pace than one would a marathon. So one can than say a 5K is run at almost "full throttle".

Therein lies the problem, my running friends…

When I run my marathon pace, I think that is fast!!! So you ask me to run at 5K pace…much faster…and I say "F^#^ you!" No, I don’t really come out and say that, but I’m not happy when you want me to suffer for 3.1 miles.

There is a huge upside, however. It’s only 3.1 miles…we will be done in under 20 minutes!!! That 20 minutes seems to last forever, especially doing this on the track. But when its over, the legs feel pretty good, the adrenaline and endorphins seem like nature’s answer to pain killlers…and now…IT"S BEER TIME!!!

So we finish, on a measured track under good conditions, and what does everyone say? "I think this was measured a little long…my 5K is much, much faster."

Who the hell knows…I’m just happy to be done.

The Boston Marathon

The mighty Boston Marathon was Monday the 17th and I haven't had a chance to write about it. There are a few things that disturb me about marathons, for example, they are 26.2 freaking miles long. However, Boston disturbs me for the following reasons:

--It starts at NOON, Eastern.
--Its always on a Monday.
--The weather in Boston in April is truly unpredictable.
--There's a hill toward the end called HEARTBREAK HILL!!!

These are more or less nuances than anything else...but for the King of Marathons they are 4 more things that I would not want to think about while running it. Qualifying is still on my goal list so when I get there maybe all of the hype will help me downplay these type of things.

As for the race this year...I think it was fairly nice, maybe a headwind here or there. The weather looked good and those top finishers are damn fast.

http://www.bostonmarathon.org

Now I have to get going...we have a fast track work out scheduled in an hour and I could use a nap beforehand.

Hangovers and Running just don't mix.

Today I was supposed to get up and do a kickass hill work out. I mean it would have been damn tough. I was really looking forward to it, but we went out in San Fran last night and I am still drunk right now.

Beer
Jack Daniels
Wine
Jack Daniels

Several of each of the above are still running through my system right now..and its 8:00 am the next day. Oh, but the "In and Out" burger at 1:00 am saved my ass.

I can run another day...sometimes you just gotta let go and get drunk!

Getting back my edge

Or did I ever have one? What exactly is an "edge" anyway? To me , its the competitive drive and focus that helps me to achieve a better performance and reach my goals. To others, it might mean something slightly different, but I think we all would agree it comes from within.

I had this edge 16 months ago when I was preparing to run CIM in December of 2004. I was in great shape, almost at the perfect weight, and running faster than I ever had before. I was certain I was on my way. Shortly thereafter I began to train for the 2005 Rock 'n Roll Marathon in San Diego. Somewhere in my training....maybe around 12 to 13 weeks in....I lost the edge. I took for granted that I had recovered from CIM and was running injury free in such a short period of time. I took for granted that I just threw up PRs in the 5K and 10K with what seemed like minimal effort. I took for granted the fact that a schedule was in place for a reason...Which led to a complete breakdown in my final weeks of training and taper.

Sure, I was ready for RNR in June...I was certainly ready. I was going to beat my time at CIM, get a new marathon PR, and qualify for Boston 2006. All that was well planned and was written as a solid goal. Missing a day or two here and there didn't seem to matter. Neither did the longer taper runs that I had missed because I had other obligations that presented schedule conflicts. I pushed all that off and didn't think about it one bit, until mile 15....

At mile 15 of RNR, I don't know what happened. I was right on pace to beat 3:10, but my breathing suddenly accelerated. I tried slowing he pace up a little and changed my stride, but nothing seemed to work. Suddenly, there I was in front of an aid tent with dry heaves....and what I pretty sight it was. At this point I took in some water and began to feel better. I was back on pace in no time but soon enough was feeling like crap again.

Here is where the mental game took over and killed what "edge" I had left. I was internally asking myself "Why am I feeling this way?" Could have it been something I ate, drank, a supplement, not enough of this...too much of that, what was it? Then I began a self doubt spiral that led to my complete breakdown. "Was is the recovery days I missed earlier in May? " "Was my diet not right?" "Was it those taper runs I missed?" All of these questions and more came about....and there was nothing positive to be found.

Did I totally fail? No, not at all. I still put in a 3:26 race and never stopped to walk. I thought about it many times, but kept on running. The bottom line was that if I had my "edge", all of the negative effects would have been pushed aside, or not come about at all. I spent the next several months doing half-assed runs and finding reasons to avoid running with people. Shortly after that, I began running again but very slowly, nothing over 80%. I watched many fellow runners make huge leaps in their performance and running times, while I was stagnant and took steps backwards. Straight up....I was burnt out.

Now here in early 2006, I still feel like I have a long way to go. I am running stronger but not to where I should or could be. I went a long time without gaining any weight, but suddenly I am 6 to 7 pounds heavier. The track workouts that were a breeze last year are now almost impossible. Still, I feel each run getting better and have made an attitude adjustment. I can't worry about last year, last month, or last week. All I can do is focus n today and the future and set challenging but realistic goals. Chicago 2006 is not that far away in terms of training and conditioning, and I am determined to set a new PR.

I have done some searching...both within myself and through external sources. My "edge" is back, and is sharper than before! Where's your "edge"....have you had a sitdown with it lately?

Here comes the rain again....

This 80's Eurythmics hit just keeps playing itself over and over again in my head these days. Not because I am a fan of it....but the subject of rain simply can't be avoided here in Northern Cal. 26 days of rain in March, a new record. Now, we are 11 days into April and 10 have been rainy. 17 days is the record and I am sure we will make a run to beat it.

Lance Armstrong was quoted as saying, "When I look outside and its raining, I just put on my rain jacket and go!" That is great in theory but when it comes down to it I would rather stay inside on the couch with some hot coffee. Maybe I can get away with that for a day here and there, but in realty, its the running that keeps me going and brings balance into my busy life.

TREADMILLS ARE FOR HAMSTERS!!!!

Running inside, just kills me. I don't mind a few miles here and there, at a busy gym. I can put on my headphones and watch a game, listen to music, or randomly people watch. Anything more than that, forget it...let's go back outside.

Today, we have better equipment and apparel that is designed to keep water out and not bog us down. This makes a huge difference when the skies on the western horizon are looming over with a dark grey hue and the imminent look of rain. Yes, the right apparel does make it easier, but only for a moment. Besides shoes getting water logged, running in the rain is not really that bad. Let's face it...you are going to get wet to some degree even if there were no rain. The killer part for me is the process....

First its cold...and I am not warmed up yet. Then, as I get going, the protective wear I have on slowly gives way to the impending water that seems to find its way in through every little nook possible. Now the water seems damn cold....I'm still not warmed up. Okay, finally I start to feel my own sweat and body heat mix in and I am comfortably warm...I feel like I can run forever at this point.

Yes, the rain does suck....but then soon the hot days of summer will be here and it will be more tempting to turn on the AC and have a cold beer...but I'll save that for after the run. For today...all I want is a 45 minute window to get 5 miles in!!!

Welcome!

If you are out there on the web and stumble across this, then WELCOME! You may have come across it by accident and have no interest or intention to move on. On the other hand, you may have been looking for some running info and landed here. If that's the case, then you are most likely in the sick minded demented class of us who find true enjoyment out of running 15 miles in the cold and windy weather...and look forward to dong it again, and again, and again.

I promise, no answers, no solutions, and no secret formulas here...just a place to post a thought, provoke conversation, and mesh my interests in both writing and running.

So hopefully you can come back every once in a while and share in some of your own experiences...let others know about an event...or just respond to a meaningless blog of my own. Whatever the case, I do hope you return and take something away as well.

ENJOY!!!