The Running Life

I might be back...

2010-07-25T16:55:00.000-07:00

Hmmmm....forgot about this place actually. In retrospect I don't know what to call it...a blog? Not sure. An online journal...place to keep my own thoughts and experiences on running? Maybe so. After all, nobody ever read this thing anyway.

2008 was my last post. I have come so far as a runner since that point in time. So far as a person, a father, a friend... Life is funny. If I could recap the past two years in very few words I would say AMAZING and FRUSTRATING. Amazing because of what I have mentioned above. I really have had some great life experiences and life lessons. I truly feel blessed for that. To sum it up, I've grown and found the true meaning of things that most of us want to feel, but few of us ever get to experience. At the same time it has been a frustrating 2 years. While the running has been great, I want it to be better. I can deal with that. To me, its about longevity...I mean, I have found something I truly love...I am passionate about this.

In real life...the economy and political climate have just worn me down. Back in 2008 I moved to an awesome company with great potential and a bright future. I still have that, but the economic climate has made that progress slower than anticipated and its really meant having to sacrifice financially and take a few steps back. Its wearing on me pretty hard these days but I keep my head up and just "grind". Sometimes you have to do that. I was recently watching one of my favorite shows, "Deadliest Catch" and learned that term "grind" from Captain Sig Hansen...I love it. Life sometimes is about "grinding".

As for what I mentioned previously...about the "true meaning of things", well let's just say as much happiness that brings...its also very frustrating. I mean, its just something I simply don't have and can't have the way I want it to...at least for right now. It kills me sometimes. So I think of all the good it brings me, and grind!

The point of my so called blog was never for people to read it...a few did and that was cool. But I look back on what I posted and like the "journal" feature of this. I have memories of things I totally forgot about.

Life is good...I want to make it better!

So hopefully I'll bring myself back here to at least journal for myself...and maybe share with a few others. Who knows...at least its a place for me...running...and life!

Loving LSD

2008-10-28T21:49:00.000-07:00

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...

2008-09-03T16:34:00.001-07:00

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

2008-08-18T15:38:00.000-07:00

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

2008-08-13T21:34:00.001-07:00

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

2008-07-30T08:12:00.000-07:00

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

2008-07-20T20:46:00.000-07:00

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!

2008-07-09T20:21:00.000-07:00

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...

2008-07-07T06:32:00.000-07:00

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!

2008-07-02T16:07:00.000-07:00

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

2008-06-28T06:37:00.000-07:00

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

2008-06-07T10:06:00.000-07:00

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

2008-05-08T16:49:00.000-07:00

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

2008-04-08T12:32:00.000-07:00

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?

2008-03-20T11:42:00.000-07:00

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

2008-03-18T13:16:00.000-07:00

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

2008-03-11T22:36:00.001-07:00

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

2008-03-09T17:14:00.001-07:00

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

2008-02-26T06:49:00.000-08:00

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

2008-02-20T09:14:00.000-08:00

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

2008-01-15T17:21:00.000-08:00

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!

This Week's News

2007-10-23T22:38:00.000-07:00

So here is the update from Louis....I don't have much to say myself today.

WEEK'S RECAP & TEAM NEWS

CONGRATULATIONS to all of our Nike Women's Half Marathoners. We had a handful of athletes race on Sunday mornings. Please let me know who raced this weekend to make sure we recognize your accomplishments in the 2ndWind Weekly.

Unofficial Results -

Pam Shinnick: 1:47:19

Mary Scavone: 1:51:32

Barbara Donlan: 2:10:08

Jacque Weede: 2:11:01

Tara Carreira: 1:36:46

Dawn Silva: 1:45:41

This weekend we are running from Ruby Hills’ Starbucks corner of Isabel & Vineyard at 7:00am. Our Cal Int'l Marathoners are doing their last marathon specific run 22 to 26 miles with 13-miles at your anticipating marathon pace. I do suggest to register this race so that we can take advantage the water station. KKIQ Half-Marathon Training Run

This week at 2ndWind...

2007-10-19T07:54:00.000-07:00

The Oak House received some good press in the paper...here is the link. I still need to get my butt in there and eat, but I'm afraid I'll get sucked in like the mafia and just continue to eat and drink and eat and drink....

Good write up about the club.

CLICK ON TITLE ABOVE OR CUT AND PASTE INTO YOUR BROWSER THE LINK BELOW...

http://www.contracostatimes.com/foodandwine/ci_7202010?nclick_check=1

WEEK'S RECAP & TEAM NEWS

Incredible weekend for our teammates who raced at the Primo’s Half Marathon – tune-up race 5 personal best. Can’t wait to see what these ladies what they can do at California International Marathon in December. Our speedy Barbara Donlan , with a blistering 1:42:35 just off coach prediction for 35 seconds and personal best by 8-minutes.

Barbara Donlan – 1:42:35 PRs

Christina Santos – 1:50:20 PRs. Off coach prediction by 20 seconds.

Joanne Silson – 1:50:23 PRs at her age group.

Ian Veroni – 1:53:18

Doug Rodgers – 1:59:54. Welcome back coach Doug

Jennifer Corso – 2:06:50

Alyssa Casella – 2:10:40

David Aiken – 2:12:16 PRs

News from San Luis Obispo Kathy Wondolleck pulled down an incredible 1:47:00 (unofficial) ! Go Kathy.

Tara Carreira took first place in her age group 40:49 at Half Moon Bay Pumpkin 10K. Watch out Tani Clingy.

On Sunday (10/21) several of our members will be taking on Nike Women’s Half Marathon. Good luck to all of you!!

Corn Flakes

2007-10-16T16:01:00.000-07:00

So take the Corn out and what do you get? Yes, Flake! I have been one big flake on this thing all year. I have kept saying previously that I am back and this and that but I leave and don't return for quite some time.

This time I have an excuse...Baby Maddie. I'd post pictures but too many internet freaks in the world today....although I think I would be okay judging by the amount of comments left on my page. LOL

So I am back...but not in great shape. Very inconsistent and a little slower but in a few weeks, that should be all good again....

Let's hope!

The Sunday Run

2007-09-07T13:22:00.000-07:00

So I said I would write more and I have not...but I have been running. The past two weeks have been a little off with travel and the heat but I am back and committed. There really is NOTHING like the Sunday run despite what I might feel to the contrary sometimes.

Sure, I would love to indulge a little more on Saturday nights...sleep in Sunday and just hang out out. Maybe a nice breakfast or brunch would be on the agenda. But really, getting up early, like 5:00 am, when all else is quiet...is the best.

I wish I could do this on a workday.

So I meet up with the group and even though many of them are late, (a huge pet peeve of mine, and a flat out disrespect for those that do show up on time!!! Okay, I'll stop now and write about this topic later) I look forward to the next 2 hours we will have together working towards the same goal....GETTING DONE. The run always starts off the same with small talk, a few jokes and a general consensus that we do not want to be there. However, this conversation is the perfect ebb and flow that we need to get us through the first two or three miles.

From there, things seem to digress...depending on what the run is that day. If its an easy day, the jokes and all of that continue and the run is over as soon as it begins. And, if its a hard day, we sometimes have pure silence...even among 10 or so people. Water stops prompt minimal discussion, then its back to the grind. Even with all that, my Wisoconsin buddy still manages to lighten everything up with a few far fetched jokes. "P is for....."

Still what I like about the Sunday run is the fact that we are out there....together. Most of the country is still asleep...even the East Coasters. Most of the country is going to have some big brunch to nurse their hangovers and rest all day. Most of the country is not going to exercise this much all month!!! So its these points and the fact that on even the toughest of runs, I can sometimes engage in a conversation with someone...maybe a good friend, or someone I don't know that well yet. Not just any conversation, but the random times where the conversation turns serious...deep...meaningful. Such times where the door to someone just opens and maybe I would never learn the same things about them in any other setting. Perhaps is the sense that we are trying to kill time, or maybe there is a true sense of trust being built. Whatever the case, the Sunday run does this...like nothing else.

So when people ask why I run so much, especially early on Sundays, its tough to explain. Some say "Sunday is a day of rest!" Well, with all due respect...maybe God wasn't a runner. (Or maybe there is an exemption clause for us runners somewhere in the footnotes of Genesis). In reality, I feel more rested and relaxed after after a long Sunday morning run....than any other time during the week. So maybe it could have been written...."on the 7th day He ran 20 miles....then rested!"

Who knows, but it brings me back for more.

Yasso 800s

2007-08-01T15:22:00.000-07:00

The track work out for today is 6 x 800m just a little slower than 5 k pace.

The goal: Run the 800m in the same time (seconds and minutes) as you would run a marathon (in hours and minutes). For example....say I want to run a 3:10 marathon...then I would do the 800s in 3 min and 10 sec.

Mostly this is mental because eventually you work up to 12 sets. Me, I have no marathons in sight this yuear, but I like this work out.

I'm all alone today though...nobody to help push me through.

Oh well...that's how it goes.

Back for 2007

2007-07-29T12:01:00.000-07:00

Its sad to say that I have not posted in over 6 months. Boston Marathon and all just a void for now. I had my focus elsewhere, but I'm back and looking for ways to expand this baby.

RAN 14 today...it was good to finish. Its amazing how it takes so long to come back after a marathon.

Focus for the week...nutrition. I'll write about my new favorite supplement additions soon.

Carry on and run strong!

Vancouver, B.C.

2006-11-25T08:43:00.000-08:00

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

2006-11-25T08:38:00.000-08:00

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!

2006-10-12T20:26:00.000-07:00

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

2006-08-23T21:17:00.000-07:00

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

2006-08-14T21:15:00.000-07:00

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

2006-08-07T16:48:00.000-07:00

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
AmniÂ®Alpha-Lipoic Acid tablets, provided by Douglas
LaboratoriesÂ®, 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...

2006-07-26T18:44:00.000-07:00

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!!!

2006-07-23T22:22:00.000-07:00

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

2006-07-20T07:39:00.000-07:00

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...

2006-07-15T09:34:00.000-07:00

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...

2006-07-11T08:03:00.000-07:00

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

2006-07-05T17:15:00.000-07:00

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

2006-07-04T13:37:00.000-07:00

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...

2006-06-28T16:21:00.000-07:00

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

2006-06-05T20:44:00.000-07:00

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

2006-05-09T22:19:00.000-07:00

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

2006-05-02T21:28:00.000-07:00

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

2006-05-02T21:22:00.000-07:00

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

2006-04-19T16:40:00.000-07:00

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.

2006-04-15T08:17:00.000-07:00

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

2006-04-13T14:55:00.000-07:00

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....

2006-04-11T14:05:00.000-07:00

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!

2006-04-10T15:32:00.000-07:00

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!!!