Loving LSD

So its been ahwile since my last post...almost 2 months. AT that point I thought I was back...thought I was almost over the injury and back to a strong finish to the 2008 running season. I WAS WRONG.

Shortly after my last post, I went to see the Sports Doc. He confirmed that I did have Achilles Tendonitis and gave me some remedies...surprisingly he did not say to take time off. He said running easy every other day would be fine. I took m own advice and took the two weeks off anyway. It killed me mentally but I got through it.

So, late September/ealry October, I began my journey into the world of LSD. Long-Slow-Distance. For the past month I have done nothing but run...long and slow. Gradually increasing my mileage, staying away from speed and hills. Just long and slow. The mileage has ticked up and now, I am in my last week of recovery...and almost 50 miles.

The pace has been nice, and while there is a litlle tenderness in the lower leg, it has been manageable. So, from here all I can do is stretch and ice, and deal with the day to day...

Still got my eye on the 5K in December...

Fall running and coming back...

So what is it I notice about this time of year? Well let me tell you, its getting harder to wake up...yes, I cannot get out of bed in the morning. When I look at the clock and its 5:00 am and still dark outside, I just shake my head and go back to sleep for another hour or so...its tough to get moving these days. The long days of summer and 5:00 am sunrises are gone, at least for now, and the seasons are changing. I"ll be the first to admit that fall here in the Bay Area is nothing special...it still gets pretty hot, and the trees are good until December...maybe we'll get an occasional rain. This is unlike the rest of the country. Take Colorado for example...signs of autumn come as early as the third week of August when the aspens begin to turn. By November, it can be downright cold. Other places experience warms days and cool nights, sometimes brisk fresh days, and vibrant colors as the trees all begin to lose their leaves.

I'll take fall though...even here in Nor Cal. This time of year signals change....football, back to school, holidays around the corner, and the close of another solid race season!

What I like best about this time of year can be summed up in today's run. I left the house about 6:15 and the sun was just coming up...the air was cool and crisp after a 95 degree day yesterday...it felt great. I only did 5 miles, but I could have run forever! Too bad I have work...but the mortgage needs to be paid!

So now, for the "coming back" part. I think I am just about done with this achilles thing. I have given it solid rest and the most recent runs its felt okay. I can't push it 100% yet but I am almost there. I need to run or I will literally go nuts! Its nice sometimes though...to slow down and go easy. Today was perfect...me, the dog, and the hope that we get may more good autumn days! I'll take some rain too!

The Old Achilles

Many, its funny how injuries can just sneak up on you. Here I am running strong, then all of the sudden...

WHAM!

...this damn achilles gets sore, and continues to bother me.

Its not full blown to where I can't run, but its there...lingering, sneaking up on me just when I think its done.

RICE

Rest, Ice, Compression, Elevation

All I can do right now to keep sane!

Racing at Altitude

So this past Saturday my wife Liz and I traveled back to Colorado to run the Georgetown to Idaho Springs ½ Marathon. 13.1 miles at 8,500 feet above seal level. This was the first ½ marathon we ever did, back in 2000. At that time we lived in Denver and, although we were much slower, we were used to running at high elevations.

I went into this race a little worried about the elevation. After all, I have been doing all of my running within a few hundred feet of sea level. I was certain, however, that all of my training…50 + miles a week, would help me and get me through without a problem. I was also thinking that the altitude drop over the 13.1 miles, would be on my side. The race drops a total of 1,000 feet over the entire course, which is significant. I was banking on the fact that the downhill portions would allow me to press harder and ultimately come in with a new PR. I was wrong!

My strategy was to take the first two miles a little slower than normal. This would allow me to acclimate and “breathe easier” through the flat portion of the course, while letting me make up this time on the downhills. Well, after I hit mile 2, I was sucking wind like I would in a 5K. I was running 7:20s and could tell this would be one hell of a challenge. By mile 4, I needed to walk through the water station, but I had picked up the pace a little. There was still a chance I could pull this one off….maybe. Soon, I told myself that it was nice to be back in Colorado and that a 13.1 mile “up tempo” training run, would not be a bad alternative. I was completely zapped of any energy I had, and the breathing never got any easier.

Altitude sickness was setting in…I felt nauseous and had a headache by mile 7…I was done. The downhill portions, only beat me up more…it was not the race I had hoped for.

I still crossed the finish line at a respectable time…and was just glad this was all over. It was an experience I won’t forget and a lesson I will carry with me for a long time. As a serious runner, I cannot take anything for granted, and must respect the nature of a course, elevation, distance, etc. There is always the chance for a bad race. I can accept one every once in a while. I am probably my own worst critic, so I take it all with a grain of salt. If I came back to do this again, the thin air may or may not affect me. From what I have read, it can get you one day, and you might be fine the next…it varies.

For now, I am taking a few days off to rest the Achilles and deal with some recovery issues…then I am gunning for a PR at the Primo’s ½ in October!

My headache persisted until 5:00 pm. Four Advil and a Monster Energy drink helped is subside so I could at least enjoy some margaritas at Dixon’s.

Mental Barriers

Running is a physical sport, there is no debate about that. It takes almost every muscle and every body part to be engaged so that the body can propel itself forward. Several factors play into how fast we run, these are: VO2 Max, Running efficiency, etc. These too are all related to the physical acts of running. Sweat, heavy breathing, pain...all come as part of the activity. So does exhiliration, increased energy levels, and stamina, and these too are all physcial.

So what about the mental aspects of running? Many people who are not involved in the sport think that running is boring, and not mentally engaging. However, I argue to the contrary. For me today, the mental part of the sport is what I believe is holding me back and hindering my progress at this point. There are times, on ling runs or recovery runs where I can let go and just zone out, but when it comes to reaching my goals, the mental aspect of it is a huge weight on my shoulders. These barriers are purely mental as the following example will show:

19:00 5k

40:00 10K

1:30:00 1/2 (which I have hit)

3:10:00 Full


All of these are times I am capable of reaching. I know that in the case of the 1/2. Broken down, these numbers become a little more daunting. For example, the 1/2 marathon now equates to a sub 7:00 minute pace, the 10K becomes a sub 6:30 pace, and so on.

So can you see where I am going? Mentally, the barrier between the 7:00 pace and 6:50 pace seems like a lot. I am no longer running in that comfort zone. This goes for any pace at any distance. Now, I know I cannot simply go from a 6:20 5K pace to a 6:00 minute pace based on mental toughness, but I do know that 6:20 to 6:10 is achievable. Then I can take on the challenge of 6:00. I am talking about the little steps here. Breaking into the sub 7 or sub 6:30 zone...If I can get through it mentally, the physical pain and discomforts, should not be an issue...then the positive physical side of it should take over.

It seems like a "chicken and the egg" thing. What do I need first, the mental or physical? I would clearly say the physical...the ability to go out and run. From there, the mental barriers can be tackled and broken down accordingly. For me, I fall back to my training...and remember, you race the way you train.

Sub 3:10 still haunts me...I have come within a minute. I know now, this is purely mental.

Colorado

Man, I miss this place...really, its the ultimate when it comes to offerings that any state has. Weather, activities, people, lifetstyle...I can go on and on. The time I spent living there was probably the best time of my life, and it was the best decision I ever made. Do I regret moving back to California? Hell no! That was the second best decision I ever made. But taking the leap to move out of the comfort zone, to a brand new place at age 26...was huge. I was able to get away from a lot at that point in my life...and free up a lot of burden that weighed on my shoulders. I found out more about myself in that time, than I have in my entire life life combined. This past week out there brought a ton of memories and was a huge refresher to my current outlook on life.

Yeah, California is great. You cannot beat the weather here, no matter what anyone has to say. Its unique in many ways, but the California that once was the envy of everybody everywhere else, has long been gone. The politics of the state have brought it down to a fraction of its former greatness...and I can do nothing about that. So, I set my eyes on Colorado and know I will be back there someday.

A few of this weeks highlights...


Running at 6,000 feet.

River Rafting down the Arkansas River, Class 4 rapids...loving every second of it.

See pic:



Dinner at Cafe Prague in Morrison...right by Red Rocks.

Dinner at The Fort.

Running more at 6,000 feet.

Dinner and beers at the Buck Snort Saloon.

Running again at 6,000 feet!

Like I said...I miss that place. The diversity of the landscape, the lifestyle, and the hour and and half drive to the slopes! I'll be back in a few weeks for the Georgetown to Idaho Springs 1/2 Marathon...can't wait for that and Dixon's margaritas afterwards!

Ice Baths and the Middle East!

So one of my favorite things to do after a long run is the ICE BATH. Believe me, its not easy but it does the trick for those tired legs that you know are going to be sore in the upcoming days. A good ice bath, and you can be back running strong in no time.
My process is as follows:

Fill up tub, a little less than 1/2 way, cold water.
Get in tub, shorts on, long sleeve shirt on, and a towel around my shoulders and neck.
If its winter and I am already cold, then I turn up the heat and put on a fleece beanie.
Next step, get in tub, dump in a bag or two of ice and start the clock.
Oh, can't forget big hot cup of coffee (the caffeine helps the recovery too)
10 to 15 minutes is all I can take...usually I try to read the paper or do something to distract myself.

After that, all done and almost as good as new!!!

We have often called the ice bath the poor man's massage...it works wonders and can prevent long term injury. Let's all get behind the global cooling movement!



So this brings me to my next point...GLOBAL WARMING! I don't know how it all ties together but this week we have had 101, 107, 105, and tomorrow will be a cool 104. Temps right now for us should be in the upper 80's with low 60s at night. This heat just makes everyone miserable. 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, Pabst Blue Ribbon, a Hooters, and some Gillette product and you have paradise. Add some freon as a bonus and you would have peace in an instant!

It all must really be getting to my head! Its tough to do any quality running these days.

Hot Days Ahead...

Well here in Northern Cal it looks like the heat of summer will be with us for quite awhile...bringing back bad memories of Summer 2006 when July was just a scorcher! Forecasters all calling for another week of high 90's to low 100s, which just results in 2 things:

1.) Higher energy bills.

2) Having to wake up early in the morning to get those runs in.

Typically I am okay with running when the temps are at the most, 90 or so. On days like this, I just try to go slow and plot my route where I can find plenty of water. Sometimes you have to improvise.

GET READY FOR A SCORCHER:



So, what's one to do when heat wave hits in the middle of training season? Here are a few tips:

1.) As mentioned above, run early in the morning or later in the evening. If you are running in the day try to find a shaded route.
2.) Drink plenty of water ALL day long and frequently during a run. Also throw in some electrolyte replacements like Cytomax.
3.) Run indoors if the weather is above 90.
4.) Run slower.
5.) Keep an eye on your heart rate. If you are faster than normal, then either slow down or stop.
6.) Get extra rest during the day...also don't be afraid to take an extra day off during the week if its really hot. A day of rest is better than heat stroke.
7.) Did I mention drinking plenty of water??? At least half your weight in ounces a day....Oh, did I also talk about electrolytes?
8.) Watch your sweat levels...if you stop sweating, this is not a good sign. Get fluids in you immediately.
9.) Cut back on the mileage and cross train.
10.) Recruit a friend or two to run with you. You don't want to get stuck somewhere in need.

After its all said and done, you can relax and drink a cold one! Fortunately, here in Northern California we only have brief periods of intense heat then the cooler 75 degree days and 60 degree nights will return. Anayone around the Bay Area can also migrate west to get closer to the water. Last summer was just perfect from a training standpoint...should I blame that on global warming too?

Stay coooool! Train smart!

DON'T TREAD ON ME!

Okay, this is not the montra for avoiding the treadmill, when you have no other option!!! Although I wish it were somedays, this statement, and the flag (Gadsden Flag) are a true meaning of American Independence. Unfortunately, this flag and its accompanying phrase, seem to long be forgotten and are slowly getting nixed out of the American history books. This piece of history, my friends, is one we cannot and must not forget. We also must not forget its "brother" at the time...."JOIN or DIE".



Anyone looking for a solid take on the era of the 1700s should go no further than HBO this weekend and watch the repeats of the miniseries JOHN ADAMS....amazing!

Think about it...."Don't Tread on Me" and "Join or Die" were symbols of patriotism over 200 years ago that truly meant what they said. If the colonies did not join in the fight against Britain, then they would have died...The yellow flag and the snake was a warning to the world that said "Go ahead, we dare you!!!! And if you do, we'll F*^! you up"!!!" If we brought back this symbol for America today, the entire world would just laugh at us and shake their heads. Why? Because since the days Ronald Regan left office we have not shown the world we are the "snake" in that picture...no, instead, we are the snake with its head cut off!!! I can go into several reasons why, but the main reason lies in the end of the Cold War. Bottom line, we need a good, common, enemy that each and every American can identify with. One that, no matter what your background, as an AMERICAN we can look at our neighbor and have common ground to stand up for something together. For 50 years it was the USSR and communism. For a very brief period after 9-11, it was Al Qaeda...however, I think Iraq messed that up. Imagine if after 9-11, GB 43 would have stood at ground zero with the Gadsden Flag and the Stars and Stripes...screaming at Osama..."Don't Tread on Me!!!".

We started off on the right foot shortly after by going into Afghanistan...in my opinion, ALL of our efforts should have been focused there and on the Pakistani border until every last Taliban and Osama was rooted out. BUT we couldn't find Osama, and we knew we could find Saddam...so we went for the low hanging fruit....BAD MOVE, GWB!!! In my opinion, the White House needs Osama for political muscle...why? Simple, answer...we are wimps!!! Instead of going full throttle into he Ahgani region and even into Pakistan, we opted out...as not to offend anybody. Believe me...had we done the right thing here, we would have gained respect of the entire world...including moderate Muslims, while instilling fear at the same time. Iraq, Venezuela, and all the rest would have stopped their sabre rattling and wondered who was going to be next. Instead, we came out with conspiracy theories, pointed the finger, and ran commercials about being tolerant to Islam. As far as Saddam...I really think he was needed in the region...because he would have been the one to attack Iran over the nukes...it would not have been tolerated.

Okay, so you can tell this is a hot topic for me...I guess I think about a lot when I run alone. The bottom line is that I respect the Gadsden Flag and truly believe in the "Don't Tread on Me" principal. I'm not happy with either candidate we have running for office and yes, I'll say it now...Obama is a joke! But really, I don't have much faith in McCain either.

All I ask of those that read this is to take all of this in...especially this 4th of July week. Take it in and be damn proud that you are American!!! If you are a guest here, then take a moment to say thanks, because even though you may not realize it, the U.S.A is one hell of a great place. Think about the Founding Fathers...over 200 years ago, and how sacred that phrase, "JOIN OR DIE" really was to them. Each night, they would fall asleep not knowing if the Redcoats would come and take their families and their lives. Funny...today, I don't think we are that much safer.

Long live the Jeffersonian Democracy!

http://en.wikipedia.org/wiki/Gadsden_flag

http://en.wikipedia.org/wiki/Jeffersonian_Democracy

California Wildfires and Beijing

So I went running the past few days, amidst all of the wildfires and smoke filled air here in California, and let me tell you, it has not been easy. I know there are air advisories and warnings to stay indoors, but earlier this week I was down in Florida and could not find any time to run. Indoors was also not an option when I got back, and I just had to get my mileage in.

So as I said, it was not easy. I noticed a few things that were significantly different from "normal" runs on clean air days. First, my breathing rate, was insane. Keeping the same easy run pace on Thursday I felt like I was running to a 5K almost all out. The air also burned a little, leaving my mouth and throat very dry. Finally, my eyes, even with sunglasses on, felt dry and scratchy. Half a bottle of visine when I got home hardly helped at all.

Friday's run was a little better...I was able to mix in some speed work. Still, the air was very stagnant and breathing was difficult.

As I ran my cool down miles I began to think about all this smoke. I then really began to think about all of the issues surrounding the bad air in Beijing and this summer's Olympic games. Beijing (and many parts of China) are pollution cesspools. It is clearly documented that the Chinese have had no regard for the environment for decades and have long been a major contributor to greenhouse gas emissions. Funny how the U.S. is blamed for all of the problems though. A "nice" day in Beijing is like a smoke filled California wildfire day. Maybe you can see the sun...if you do it is a faint orange color, not the bright yellow light we all know. If you can't see the sun...you think its overcast, but in Beijing it just means more pollution. You know its bad in China when you see hundreds of thousands walking around with pollution masks on.

So I asked myself again, "How are the world's elite athletes and marathon runners going to perform this summer?" Some won't. Ethiopian elite runner, Haile Gebrselassie has already dropped out of the 26.2 and is sticking to the 10,000 meter. Britain's Paula Radcliffe has hired a "pollution expert" to help deal with this issue. American medal hopeful Deena Kastor is primed for an excellent race, but who knows how the pollution will affect her. At least she does most of her training at 7,000 feet!!! I am going to e-mail her and advise her to start smoking two packs a day from now until the race! I am sure it would help. I have even heard stories of runners in Beijing coughing up soot after a run. JUST DISGUSTING!!!

So why Beijing? Why China? Pollution, human rights violations, clear cases of espionage, violation of women's rights? Lead paint! Did you know if you are a foreign traveler in China, it is very likely security will come into your hotel room (while you are out of course) and sift through all of your belongings, and in many cases, they will image your hard drive (if you have a laptop or computer)??? Did you know that still today, many female babies in China are left in back alleys, dropped off at orphanages, or even left out in the countryside to die! This lies in the one child policy and the cultural significance of having a male child. Let me ask you...what will happen in 25 years when the Chinese population is mostly male???

So I ask again, why Beijing? There are so many other, more deserving countries than China that can hold these games. We already know the IOC is corrupt, but they must have been smoking some serious crack when they made this decision. You watch....China will do its best to mask the problems and act like nothing is wrong. Hell, I bet they will even pay NBC to filter out the smog in the Hi Def broadcast in order to make it look like clear blue skies! It will be interesting my friends...and the sad thing is, the world will go along with it. Why? Because China is the reason why we pay $100 for our Nike's and not $250. We care more about that, than the fact that they are now the real Super Power, and they are driving the price of gas up...not OPEC.

Well, all I can do is keep on running...only if the air clears up!

Massage Therapy and the Cleanse

So earlier in the year I wrote about supplements, and in that segment I posted a link to an article titled, "How Sporty Are you?". It was written by Dave Foreman, The Herbal Pharmacist. Dave went throughout the article highlighting the importance of supplementation and also briefly wrote about the potential negative effects that marathon running, or any endurance exercise, can have on the body. His main point:

All of the breakdown, stress, and depletion put on the body and its systems can cause long term damage, and allow for by product related toxins to build up internally. In the long run, this can have effects on the body at the cellular level.

Now, I'm not knocking exercise, especially endurance exercise, by any means. What I am doing, is advocating some good practices for recovery, rest, and long term wellness.

The first, and my most favorite...MASSAGE THERAPY. I try to do this once a month and would do it more if I could afford it. Massage has a number of benefits and helps with overall relaxation. It has been proven to aid in injury recovery as well as be a key component in injury prevention. It also helps loosen tight muscles and to work out knots and kinks that might be affecting you in one way or another. The working of the muscles helps to release toxins and lactic acid that have been building up over time. Often a massage therapist will recommend that you drink several glasses of water afterwards to help "flush" these released toxins out of the system. My massage therapist can even tell if I am dehydrated by the feel of my skin and how it reacts when manipulated. Often, I will feel very tired after a massage, and sometimes a little sore the next day. I can live with this!

The other key benefit that massage has is its affect on the lymphatic system. This is the body's second circulatory system and is often overlooked in its importance in overall health. Unlike the blood stream, the lymphatic system does not have the constant pumping and flow. Normal exercise does not really aid in movement of this system, so over time, toxins can build up in this part of the body. Alternative methods, such as massage therapy and yoga, are perfect to help flush these toxins...again, water is the second component in moving things completely out of your system.

To tie into this I also do a complete body cleanse twice a year. Cleanses are sold at places like Whole Foods and they are kits that contain various supplements and herbs known to help the body remove toxins from the liver, colon, and lymphatic systems. There are many brands...I have been using "Whole Body Cleanse" by Enzymatic Therapy. This is a two to four week process that literally breaks you down and helps rebuild you. The first few days of a cleanse, you can expect to feel rotten. You are essentially stirring up all the dirt in your body. After that, you are back to normal and then ultimately start to feel great toward the end. There are some rules here...follow the recommendations, avoid alcohol and medications if possible, and try to avoid meat for the two weeks. Lean cuts are okay, but if you can stick to a vegan type diet for this short time, you will reap maximum benefits. Go light on exercise too...your body is going through a lot, so you might not have your usual energy.

For me... I will typically cleanse the first two weeks of the year (after the holidays), and then again mid year. The second cleanse helps if I am in a long training season and have had a tough schedule of spring workouts and races. It also gives me two weeks mid year to remind myself to take a break and slow down a little. Two weeks is nothing compared to two months or more of injury recovery!

Good luck....next post be ready to here about my LSD experience!

Vancouver Marathon

As I have said before, Vancouver is a beautiful city. Having spent so many summers there as a kid, I feel like it is a second home. It was a great place to go back and run a marathon. The weather could not have been more perfect.

Here are the vital stats:

3:12:32 (44 seconds shy of PR in 2004)

125 overall of 3200 runners
108/1808 male runners
20/325 in my age group M 35-39

SPLITS:

1- 7:33
2- 7:10
3- 7:20
4- 7:23
5- 7:11
6- 7:18
7- 7:16
8- 7:13
9- 7:20
10- 7:16
11- 7:19
12- 7:15
13- 7:15

13.1 1:35:40

14- 7:14
15- 7:14
16- 7:11
17- 7:14
18- 7:17
19- 7:13
20- 7:25

20 Miles: 2:25:26

21- 7:08
22- 7:38
23- 7:27
24- 7:37
25- 8:10
26.2 8:47 (missed exact 26 mile point, but equates to 7:19)


I went out with 3:09-3:10 in mind...but I still think I went out too fast. This course can be done by negative split (something I have yet to accomplish in any marathon). The Burrard Bridge was not so tough, but the segment maybe 1/2 mile before it sucked. It was not too hilly, but you run under the bridge and wind around to get there...it plays a mental trick on you!

It was at mile 21-22 where I really started to feel like hell. My muscles felt fine, but I became hungry and a little nauseated. I felt like another GU would make me sick...I ate well that morning, and took gel and water all race...who knows what happened?

Anyway, back to the negative split. I should have done the first have at 1:37, and the second at 1:33. This follows the 51%/49% principle and I believe it would have given me what I needed to finish strong. Instead I was at 1:35:40 at 13.1 and though if I worked it out just right, I could end up with a 1:34 second half. Not today.

In the big picture, I got my BQ again and this was the second best marathon I have run...by only a few seconds. Personally, I want 3:10 and maybe even 3:00 someday. I feel like I am recovering better than previously also. Now I can focus on some shorter races for this summer!

Oh yeah...the shitty part of the weekend, my wife's wallet getting stolen at the expo!!! Not fun at all, but they did not get away with too much. I had the cash, her ID, and her passport.

The Supplement Game

Training, racing, and all strenuous physical activity takes a toll on the body. While it is all inherently good for overall well being, toxins build up in the system and can ultimately do damage long term. We need to appreciate our internal systems as their own entities, and educate ourselves on the specific function of each vital organ in order to understand how the supplements we choose to take, can assist us in continuing to lead long healthy lives. I am a HUGE fan of supplements (the right ones) and I believe that they can help us perform better both physically and mentally if taken the right way.

Today, I have attached an article from Dave Foreman, The Herbal Pharmacist. Specifically it talks about a marathon runner who's body was overcome with health issues later in life as a result of not paying attention to his internal needs during all those years of training. He goes on to talk about smart supplementation and some key factors we need to know. There is a lot to consider when choosing supplements, so hopefully, Dave can shed some light on the subject. My key advice on the subject is to educate yourself and don't get ripped off. While supplements are beneficial, they are no magic bullet and no substitute for an overall healthy lifetstyle...just one key component.

HOW SPORTY ARE YOU?

Are Bloggers Narcissistic?

I am on the Runner's World website quite frequently, , and I tend to spend a lot of time on the discussions boards...its entertaining. The "Rants and Raves" section, let's you sound off about what bothers you...or what you like. The range of topics here carries far beyond running into a wide variety of world issues. I also like the forums they have for "marathoners" and "music".

I browsed into another section just yesterday and saw a post about people who have their own blogs. If you see the signature lines of many participants, they post the link directly to their blogs, where they publish almost anything and everything...typically related to their running experiences. Well, this post claimed that people who have their own blogs are narcissists and are generally really into themselves. I know the person who posted this has a right to his/her opinion and there was some good dialog here, but please. I post to this blog (which hardly anybody reads) because it gives me a good platform to chronicle my experiences in running, which has become a passion of mine over the years.

Am I "into myself". Well, to a point, YES! I mean, if I don't write this stuff down...collect my photos...and keep track of my ideas, who will? If I don't care about my running experience, who will? When I want to look back on how I have trained, what my race experiences were, and where I had both successes and shortcomings, what better place to look.

I don't post this for anyone else...However, if someone does read it and can benefit or just get a laugh out of it, then all the better. To a point, I think all runner's are narcissistic...not just people who have blogs. I mean, why push yourself so hard week after week, for better health and well being if you weren't.

I at least can say that I think many runners battle with bouts of OCD...


Run Happy, Run Strong!

Shamrock 5K

Sunday was the 10th Annual City of Dublin 5K Run and Walk. Louis had me do this instead of runing 24 with the rest of the gang. At first I didn't want to...I am not a fan of 5Ks. Then, the visions and nightmares of my last 5K in December popped in my head. That picture of me coming to the finish line, just gassed and looking out of shape was enough inspiration to get myself out there.

I am glad I did.

First, Sunday morning was cold and windy...not the best conditions for a 24 miler. I could manage to get through a 5K, and go home to my Irish Coffee...this would not be a problem.

Second and most important....I got my PR and put my previous 5K to shame! 19:38! One minute faster than what I ran in December! The first half mile, everything was tight and I just wanted to stop. By the one mile mark, I was in full gear...clocking an even six minutes. The hill half way through killed me...It was not big, but just big enough. At the home stretch I thought I was going to hurl! Then, as soon as it began, it was over!

A great race...I know I can beat 19:30.

The Mile Test

Not a long post today...it was the Mile Test at Tuesday Night Track. Last month I really felt it when I ran a 5:47...tonight I ran a 5:41 and felt much better. That is a nice increase. I know I can go faster...5:35? 5:30? Who knows...this is a tough distance to judge because too fast on the first 400, and you are dead meat. I guess that goes for any distance though...In a marathon if you are too fast early on, you burn out and crash by mile 20.

I think everyone ran strong tonight. Tara is on fire with a 5:38...beating her time a month ago by 9 seconds. Ian also looked strong with a 6:23...not bad at all for a 55 year old.

Props to the training program...it freaking works!

I was disappointed by American Idol though...a few killer performances but the rest was rubbish. Poor David Archuleta. He forgot the words...I think he will still make it through though. We'll know tomorrow.

The Sunol 17

What a great morning for a run! The day after daylight savings time, a little hungover, and just overall tired! I did not want to get out of bed. I was beat. Especially with all the crap I have been dealing with at work the past two days. So as I crawled out of bed, dazed from the wine last night and the loss of an hour from the time change, I lined up my excuses. They were good, they were believable...but that would not suffice. I had to go. After all it was supposed to be an easy 17 today and my buddies were waiting for me.

And that's how it started...easy. Our good pal Tim showed up looking for moral support from the hard news about Brett Favre. Hard news for some...for Wisconsintes and maybe Packer fans across the country, but that's it. Us normal folk could care less. Anyway, Tim was there, humor and all, to help get us through the first few miles of the run. He did rub it in that he was only doing 11 today! We had to hit Pleasanton-Sunol road for the journey over the hill and back up Foothill. Jokes were made by Louis about my shorts, but what could I do. I had to laugh as I was in this for the long haul.

So, there we were...a truly beautiful morning with signs of Spring everywhere. Not a cloud in the sky and a forecast high of 70 later today. Just perfect. I must confess, however, that I was sad to see Tim make the turn back early. Not because I would miss his jokes and conversation, but because as soon as he made the turn, the talking stopped and our easy run of 8:20 miles suddenly turned into 7:40s. We were only 6 miles in! We have a mile time trial on Tuesday! Is Louis insane???

The pace continued and picked up after each water stop. As we hit the big Sunol hill, our "easy pace" picked up again...what the F*&!. I must say that I felt great...it was what I needed to burn some stress and get this crap off my head. Just look at the picture above and you can see why. In the crowded Bay Area and ever so growing Tri-Valley, there are still places where you can find some solitude. Sure, we saw the occasional biker and some traffic, but when we got going, it was just the sound of nature, feet pounding the pavement, and the rythmic breathing of 6 runners all working together. This is one of my favorite routes and today it was perfect.

I thought we would ease off as we came back into town, but no, it only picked up. We tried to blame it on Louis, but soon another runner would take the lead, then another. The last half mile we were clocking 6:15s...it felt great and it was amazing. For the first time, in a long time I felt like I had a lot left with the last push. A strong finish and a feeling like I could do 3 or 4 more. It was exactly what I needed to clear my head, re-focus myself. Not sure what will transpire tomorrow...but I am sure my running is getting stronger!

Looks Like Stomy Weather

With the past two weeks being relatively mild here in the Bay Area, rain loomed on the horizon for the weekend. This was not just the typical forecasted rain we receive throughout winter here...you know, the kind that meteorologists can predict to the very minute, from start to stop. No, this was the second BIG storm of the season...the second big storm in six weeks. So this meant 60 to 70 mile per hour winds, several inches of rain, and possible thunderstorms to accompany it. Now, I am not complaining. After all, we need all the water and mountain snowpack we can get. Rain this time of year is typically always welcome, even the heavy stuff.

The only time I don't welcome it, however, is when I am supposed to be running...especially running long. This past Sunday was a scheduled 22 miler and the main front of this storm was set to come in Saturday afternoon and basically be done by Sunday morning. This is where the forecasters got it wrong. All was calm and quiet Saturday night...no wind, no rain, just clouds. So I went to bed thinking, "Good, we dodged a bullet!" When I woke up at 5:00 am Sunday, I realized my thinking was only wishful. Outside it was coming down in buckets...sideways...with the branches of the trees moving in every which direction from the wind gusts.

My thoughts: "Looks like it did for last year's Boston Marathon...just maybe not as cold!"

So I met the gang over at Starbuck's...and the crowd was much thinner than normal. Can't blame them though, I was so tempted to stay in bed myself. Those who did show up, ran inside Starbuck's so they would not have to wait in the downpour.
We just stood there...gazing at the sideways rain...waiting for someone to say "Go!" or just "go home".

Well we suddenly took off and were hit with gusts, showers, downpours, and even small breaks of pure calm. The first 11...not so bad, most of those gusts were at our back helping us shuffle along. The second 11...an entirley different story! With fatigue setting in, we were hit with the harder part of the run and now turning into the wind was no help. The conversation slowed as we hit the first big hill...mile 15...we were getting closer. Then as we hit the second big hill, the infamous Morgan Drive hill, the clouds began to clear. It didn't matter at this point anyway, we were downright soaked. Coming up to the crest of Morgan Drive the sun broke through, but soon dodged behind the clouds for other heavy downpour. We started to feel good though, with the end of the run just a few miles away.

So, three hours later and completely water logged, we finished. I think we all felt good, just fatigued. It was futile to try an change into dry clothes right there in the parking lot, as the downpour started once again. So into Starbuck's for a quick change int he bathroom, and a Venti coffee it was! "This run will be talked about for a long time!", Michael said, "a LONG time!" And he is right...it certainly will. Boston could be like that again this year...or it could be perfect weather...but the training and preparation will go a long way no matter what.

What a great day to run!

Pain Free

So the back pain that was so troubling this past fall is a thing of the past. Every day since early October when I simply threw my back out just bending over until early January, I would wake up not knowing what to expect. Sometimes there was nothing...no pain, twinges, or feelings that anything was ever wrong. For the most part, however, the days were filled with discomfort...right around my lower back down the front part of my legs. Yes...the dreaded SCIATICA!

Now, I have never had back problems before in my life. The chiropractor said I was a mess, but his "you came to me just in the nick of time", used car approach turned me off. I see the benefits there but let's keep that $3,000 bill as a last resort. So then, I meet the wonderful ladies and Certified Physical Therapists over at Personal Edge. They are life savers and completely gave me a new perspective on how to heal my back and also prevent injury from recurring. Specifically, they listened to me and developed a rehab program that would help a runner.

So after a few solid weeks of going to their office for one hour sessions, I saw light at the end of the tunnel. By mid-December I was feeling much better, but still had some pain. It was depressing and humbling. As the holidays came and went so did the pain...I avoided Advil and pain killers, but every now and then a vicodin had to be popped (with a nice glass of Cab!)

Finally, in the first part of January, everything subsided....The exercises I was doing paid off, the new supplements I as taking, were beginning to work. Going natural was my approach and I wanted nothing to do with medication of any kind. On top of that I was increasing my mileage...bought new shoes, and was mixing my workouts.

Now, I swear by "core" strengthening and I really am a believer in the many health benefits of fish oil! Dave Foreman, The Herbal Pharmacist, was also a key in helping me get right again. He will never read this, but "THANKS DAVE...I MISS YOUR SHOW!"

So I am good, feeling well, and I have a 22 miler tomorrow....I just hope this storm that is coming in goes away by 7:00 am. What do I care, though...I don't think any storm will compare to what I ran through in Boston last year!!!

GOALS

Its that time of year...a new page, clean slate, fresh start. However you want to define it, there is something in the air after January 1 that brings a feeling of renewal and optimism. For me, I have always hated January. The biggest reason is the fact that it is quiet, the parties are over, friends have gone home, and things are back to "normal". On top of that its usually damn cold and even here in Nor Cal, we have had enough of winter already. For most, the first sentence in this paragraph applies...you see the resolution people at the gym, read about diets, ways to save money, get a promotion...on and on and on.

For us runners...I think both of the above apply. Its cold...and those of us who are sane would rather stay in on Sunday morning instead of running 20 miles. Being that most runners aren't sane (or have some type of behavioral disorder), we still choose the run, the cold, and the punishment. For us, a new year also means a whole new set of goals. Races from years past are history...maybe many of them are PRs that we can look back and smile on, but not for long. Its time to set a whole new list of goals and challenges to keep us motivated. Why else would we get out of bed so damn early.

"Goal setting" and all the other terms that surround it have become so cliche especially this time of year. I hate the term New Year Resolution, because I have always believed that if you want something...why wait? Why wait to say, I'll quit smoking and get in shape on xxxx date? Start now!!! Even the picture for this article is cliche...silly little sayings that are supposed to mean something. Let me tell you, those sayings don't mean squat.

What does mean something is the dedication, pain, and struggle that nobody sees (except maybe your running buddies). Its the drive within each individual that has meaning, not some picture of Vince Lombardi and some old quote. Everyone's goal is personal. What may seem small to one person, may be the ultimate challenge to another. People who can't relate will be nay sayers and pessimists, while those who can will offer support, advice, and encouragement. The nay sayers are usually the ones with a whole new set of resolutions each year and the supporters are those who keep on chipping away.

So in the big picture, we turn the calendar to look at what races we might want to do and we set our goals and plan. There are no resolutions here, just commitments to get it done.

I say good luck to all in 2008, whatever your goals might be...personal, professional, or running/fitness related.

Stay healthy and RUN STRONG!