I'm Baaaaaack!!!

The long-awaited break in the weather happended yesterday, both the temps and more importantly, the humidity, have dropped! So like Michael Jordan and more recently, Brent Farve, I'm making a come back - of sorts!

I had already registered for the full marathon on January 10th and paid my entry fee. I have recently contacted the race director and requested to change my registration from the full to the half marathon. He replied that this is not a problem, so voila! I'll now do the half marathon on January 10th. I think this is a good compromise, I'll still reap some of the benefits of training for a long run, but my training schedule will not be so intrusive on my personal life like a full marathon training regime would be.

I've alread laid out my half marathon training schedule, but won't bore you with that. Basically it is a 12 week (versus 18 week) program, still doing longer runs on Sunday, mid-distance runs during the week. I will do a 12 mile run 3 times before the half-marathon, so I think I'll be fairly well prepared.

When running is part of your lifestyle, as it is with me, it's hard to give it up or cut back so dramatically. Then when the weather improved, I got the itch big time - went out and had a strong 6 mile run last night. So...away we go!

I won't be posting as much since I'm doing the half, but will post updates now and then. I'll also probably dispense with the "lessons" as well, since those are more geared toward a full marathon. However, the Song of the Blog will continue! Today's Song of the Blog is Summer of 69 by Bryan Adams.

Week #4, Day #1 + Announcement

Well, first the good news - I was scheduled to do 5 miles on Tuesday 9/22 and I did. Now for the bad news....after much deliberation and with very mixed emotions, I have decided to abandon my marathon training for this year. With everything going on in my normal life, I simply cannot abide by my own Lesson #2 - that marathon training is a major time commitment.

Of course I will continue to run, and even increase my running distance once the cooler weather arrives, because running is just part of my lifestyle. There is a slight chance I may opt for the half-marathon on January 10th, but I have time to decide on that. Training for a half is much less of a time commitment, particularly since I'm already in the 8-10 mile range.

I'm actually looking forward to having more free time this Fall. This is my favorite season, cool weather, football, etc. and for the last three Fall seasons I have been consumed with marathon training. The year before that, I trained for and did a half-marathon, so I have not had a Fall to myself in four years - so that is the silver lining in my decision.

If I decide to do the half, I'll come back and blog some more; if not, you won't see me on here until next August or September when I start "the journey" again.

My final "Song of the Blog" for now is one my favorite running songs: What if it all Goes Right by Melissa Lawson.

Ciao.

Week #3, Day #4

Well, my 10 mile run was apparently a bit much yesterday. After 3 straight days of running, plus a serious attack of "non-motivation", plus (most importantly) extremely high humidity; I tanked my scheduled 10 mile run. I ended up only doing a 6 mile run, actually 6.2, but I walked a tad, so I am only taking credit for 6 miles. It was so humid I think I lost at least a pound in water weight alone!

But...these things happen. So, I've re-arranged my overall schedule and will attempt 10 miles again next Sunday, so in essence, yesterday was my "step back" week. I can still get in three 20 mile runs before race day, so I'm good there.

I'm taking tonight off; so here is the schedule for Week #4:

• Tuesday, 9/22: 5 miles
• Thursday, 9/24: 7 miles
• Friday, 9/25: 5 miles
• Sunday, 9/27: 10 miles

I really need a break in the weather, but looking at the week long forecast, doesn't look like it will be happening any time soon.

Today we are up to Lesson #11, which is Run Safely. Again, seems obvious, but you'd be surprised how many people I see running in my neighborhood alone without any reflective gear, on the incorrect side of the road, etc. Now that the days are getting shorter, you need to make sure you have a reflective vest and/or the clip flashing red strobe lights. I normally use the clip on lights at a minimum - I've actually had drivers stop me and thank me for wearing them because they could see them from so far away! When it's really dark (no moon) or really late, I wear both a reflective vest and the blinking strobe lights. You can get both the vest and the lights at your local sporting good store - a good investment for sure!

Another good idea is to wear an ID bracelet. Road ID is getting popular (www.roadid.com) and is a neat product. I use a cheaper version that is a strap bracelet with a compartment - inside the compartment is a fan-folded form with my name, emergency contact info, etc. In my neighborhood, which is not a high traffic area, a man was killed while jogging just 3 years ago. I run by the spot where he got hit every run I take, and believe me, I think about it all the time! Whatever you do, look over your shoulder EVERYTIME you cross the street!

Which leads me to my next safety tip, run on the side of the road facing traffic if you must run in the road (like I do). When you see a car coming, look over your shoulder and when clear, move to the other side. Move back over (after looking) when the car passes.

I'm sure you can add your own thoughts on safety, but I think you get the drift - common sense is a key factor here!

Today's "Song of the Blog" is Hey Tonight by Creedance Clearwater Revival. Everyone needs a little CCR now and then!

Ciao - pray for cooler weather, I know I am!

Week #3, Day #3

Quick update this morning....did my 5 miles last night after church, so I'm back on schedule for this week. Need to do a 10 miler today (Sunday) and the weather right now is looking pretty bad, but that will probably change.

My legs have been tired/aching lately, not sure if its because I've increased my running or because of all the other work we've doing at my Mom's house related to the estate sale, getting it on the market, etc. Hopefully this will pass in time.

Today's "Song of the Blog" is We Don't Talk Anymore by Cliff Richards.

Hopefully my next post will be a successful report of my 10 mile run!

Cheers!

Week #3, Day #2

Well, another belated post - pesky 'ol "life" got in the way again this week. Thursday I was supposed to run 6, but didn't; so I ran it tonight (Friday). Now I have to do Friday's run (5 miles) Saturday evening after church. That will be followed by my 10 mile run on Sunday - so I've crunched the schedule into the end of the week. It's supposed to be another rainy weekend as well, so that will be another complication. Oh well....

I haven't mentioned the weather a whole bunch lately, but I normally run around 6:00 pm after work. The temp has been hanging around the mid 80's at that time and then when you factor in the humidity, the heat index puts into the high 80's. Still a little better than the "dog days of summer", but I could use a little relief on the weather front!

Let's recap our lessons to-date. BTW, I hope you don't take offense at me calling these "lessons" as opposed to "hints" or "suggestions". Not trying to sound like a know it all by any means!

So far we've talked about 9 lessons:

1. It takes determination
2. It’s a major time commitment
3. You can’t control the weather
4. Have a goal
5. Get motivated
6. Have a reward system
7. Invest in good running shoes
8. Stay healthy
9. Have a support team

So tonight we are up to Lesson #10 which is Don't Chafe Me Dude! The topic of "chaffing" will border on TMI, so you've been duly warned, but it's an important lesson! When you start doing some "serious" mileage, you really need to pay attention to chafing. Trust me, you'll chafe in spots you never knew existed on your body - so an ounce of prevention is definitely worth a pound of cure in this case.

Invest in some Body Glide, and I'm not talking about buying a few packages, I mean buy stock in the company! If you are not familiar with this product, I'm sure you can get it at your local sporting good store and if not, certainly on line. It goes on like "cake deodorant" but is slightly greasy, thus allowing your skin to glide instead of rub. I use it under my arms, between my legs (TMI zone!) and on really long runs I even use it on my hips. After a long training run last year I had chaffed on my left hip - which was a new one for me. Apparently the tag on my shirt was folder over and after 18-20 miles of running, it caused a strawberry about 3-4 inches long - ouch.

There is another product called, oddly enough, Skin Lube. This is more like Vaseline and I only use this is one area of my body - between my buttocks. Sorry...I warned you earlier! But if you chafe "back there", your post run shower will not be pleasant.

Last but not least, I use band aids on my nipples. If you've ever chaffed your nipples due to a long run, you can relate I'm sure. I use Band Aid Sport Strips and they work great, stay on for an entire marathon. Don't try the little circle ones, they won't last - get a strip. Two years ago after a local 10k I saw a guy in a white, sweat soaked T-shirt, he had blood also soaked into the chest of his shirt coming from his nipples - double ouch! And that was only for a 10K.

Okay - enough TMI for this blog! Tonight I will do 5 and then tomorrow will do 10 - which should be interesting. Last Sunday when I did 8 it was in a light rain, which really helped.

Today's "Song of the Blog" is Katmandu by Bob Seger; good 'ol hard driving rock and roll!

Week #3; Day #1

Week 3 kicked off yesterday, I'm a day late posting! I was scheduled to do 5 miles and I did, so I'm still on track. I am scheduled to do 6 tomorrow, but have a commitment, so we'll see. Still trying to wrap up some loose ends from the Estate Sale.

Yesterday was "weigh day" also - as you may recall, I'm trying to lose 7 pounds by race day. I started at 206, then last week was 202.5 - which I felt strongly at the time was too good to be true. Turns out I was right, yesterday I weighed 204.5 - so we'll keep watching and hope a positive, downward trend develops.

Because it's late (I just got home) and I've got stuff to do, I will forgo today's "lesson". However, the "Song of the Blog" for today is Who Knew by Pink. Uh huh, that's right...

Sorry for the brevity - although you probably enjoy that for a change! More tomorrow!

Ciao for now...

Week #2, Day #3

Well after a VERY long weekend doing my Mom's Estate Sale, which was quite successful by the way, I did manage to get my 8 mile run in on Sunday evening. Saturday was a long day, lots of standing, got up early, etc. If it had not been for a very light rain Sunday during my run, I probably would not have completed it. But, I did, so Week #2 is in the books! I actually felt pretty good after the 8 miles, so I was encouraged by that - I have not run 8 since last year's training.



So now we're into Week #3, here is the schedule for the week:

• Tuesday, 9/15: 5 miles
  
• Thursday, 9/17: 6 miles
  
• Friday, 9/18: 5 miles
  
• Sunday, 9/20: 10 miles

Today is Lesson #9: Have a Support Team. A Support Team can take many different forms, but having a Support Team of some sort will make your training and also race day go much smoother. Because of my work schedule, training schedule, etc. I tend to train by myself. On the occasions when our daughter (who is also a runner) is home, I must admit, having a running partner makes for a better run in my opinion. But, the vast majority of my training is done solo and on the nice flat course I am fortunate to have in our neighborhood.

My wife is my primary Support Team - a role she loves :)! She is always there to help with my training whenever I need her, but she is most helpful on race day. For my two previous marathons here in Mobile, she has met me at the 13.1 mile mark and also the 20 mile mark; for New Orleans, due the course layout, she could only meet me at the 13.1 mile mark. Seeing a smiling face with a towel, gel pack and my favorite sport drink is a huge morale boost! Of course, she is also at the finish where I need the most help!

Bottom line is this: rely on friends and/or family to help out. Training for and running a marathon is tough, we can all use the help!

Today's "Song of the Blog" for your running MP3 pleasure is Crunchy Granola Suite by Neil Diamond. If this live track from his Hot August Night CD doesn't keep you moving, well, better check your pulse!

More later as we move through Week #3 of 18!

Ciao for now.....

Week #2; Day #1

Okay - 2nd week of training is underway! Did 5 miles last night and will do another 4 tonight. After tonight, due to the aforementioned Estate Sale, I won't run again until Sunday. So, this will probably be my last post until Sunday as well.


Today's Lesson is #8; Stay Healthy! In this case, I'm not talking about avoiding injury, although that is obviously important. My point here is that you are investing SO much time and energy into preparing for your marathon, that you cannot afford to get sick - i.e a cold or flu. When I trained for my first marathon, this concerned me quite a bit (as in almost obsessed!); particularly the deeper I got into the training cycle. If you get to the part of your training regime where you are scheduled for fairly long Sunday runs, but you can't do those due to being sick, it can be very hard to recover the schedule before race day.

Obviously getting sick is not totally in our control, if its going to happen, there isn't a whole lot we can do about it. But, you can avoid situations with lots of people, practice good hygiene (washing your hands frequently), get plenty of rest, etc. What a shame it would be to devote this much time and effort into training, only to get sick and blow it!

The "Song of the Blog" today is Cherry Bomb by John Mellencamp; definitely need this on your MP3 player!

Sunday will be my first run of any significant distance, the weather calls for rain all weekend, hopefully I can get it in!

All for now...

Week #1; Day #4

Well, this is a delayed post - I hate it when "life" gets in the way of my running! I was scheduled to do 5 miles this past Sunday, but due to getting ready for my Mom's Estate Sale all Labor Day weekend, I did not get around to running those 5 miles until Monday evening. But, I did them, so Week #1 is in the books.


Week #2 schedule is somewhat reduced due to the continuing preps for the Estate sale, but it picks up this coming Sunday. Here is the schedule for this week:



Wednesday, 9/9: 5 miles

Thursday, 9/10: 4 miles

Sunday, 9/13: 8 miles (now the fun starts!)



So Week #1 I logged 21 miles, this week I will only due 17 due to only running 3 days. We'll pick it back up in Week #3, rest assured!



Today is Lesson #7, Invest in Good Running Shoes! Whatever you do, don't cut corners when it comes to your running shoes, buy the best you can afford. If necessary, run naked (eeewwww!) but have good shoes on! Come to think of it, I remember running naked in only tennis shoes back in the 70's, we just called it "Streaking" back then! Seriously, I have been running for over 20 years and have been fortunate not to have any ankle, knee or foot problems. I attribute this to buying high quality shoes with a lot of cushioning and that are a good fit for my foot.



I think the best approach is to go to a quality local sporting good store where the sales people are knowledgeable about running shoes. Get fitted with the right shoe and once you find a style/brand that works for you, buy several and stack them on your closet shelf until you need them. Shoe models change more frequenlty (or so it seems) than car models - so the shoe you like this year may not be around in a few months. Once you find a shoe at your local store that works, you can also buy on line from places like Runner's World - they normally keep shoe models in stock longer than your local store.



One other thought on shoes, keep track of your mileage on each pair of shoes (I do this right in my running log). When you get about 300 miles on a pair of shoes, it time to switch to a new pair. This practice will also help reduce injury.

From the "Too good to be true" department, as you may recall, I am weighing myself every Tuesday in an effort to lose 7 pounds by race day. Last week I weighed in at 206, this morning I was 202.5! I'm obviously pleased, but it's way too early to call this a trend - we'll see how next week goes!


Okay folks, that's all for today; except the "Song of the Blog" for today is We Didn't Start the Fire by Billy Joel.



Ciao for now...

Week #1, Day #3

Day # 3 of training; scheduled to do 5 miles...check, 5 more in the books!

Weather at run time: 76 degrees; humidity 93%; yielding a heat index of 81 degrees. Ugh and yuk! I hate running when the humidity is so high, would much rather run in higher temps with lower humidity. Today's run was 1 mile shorter than yesterday, but much harder due to the high humidity - but as I said "You can't control the weather!"

Lesson re-cap time:

1. It takes determination
2. It’s a major time commitment
3. You can’t control the weather
4. Have a goal
5. Get motivated

Today's lesson #6 is Have a Reward System. Training for a marathon is hard work, so you need to give yourself some positive reinforcement now and then. Pick something that works for you, but it should be consistently applied as your progress through your training. My reward system that I have used for years is very simple and serves the dual purpose of being my running log. Whenever I run, I put a star on my desk calendar at work. This calendar is in front of me all day long, so I am constantly looking at it. When I do a 3 mile run, I get a red star, 4 miles is a green star, 5 miles is a silver star, 6 is a gold star and 7 is a blue star. Of course, as your mileage increases and you star doing longer runs, you add multiple stars to show your total mileage for that day. These are the little stick on stars we (well, most of us) all got on our school papers as children. Explaining to your co-workers why you have grade school stars on your work calendar is your problem! The goal of course is to get 3 blue stars and 1 silver all on the same day!

One more run (on Sunday) to close out the first week. This has been a relatively easy week, the schedule picks up next week. Before I sign off for today; the "Song of the Blog" for your running MP3 pleasure today is Knowing Me, Know You by ABBA.

Have a great Labor Day weekend!

Week # 1; Day # 2

Day # 2 of training; scheduled to do 6 miles...check, 6 more in the books!

Weather at run time: 79 degrees; humidity 73%; yielding a heat index of 82 degrees. A little muggier than Tuesday, but at least it's overcast with a slight breeze!

Today we are up to Lesson # 5: Get Motivated. Motivation and determination pretty much go hand in hand in my book, but I think motivation carries that extra element of emotion. You need to find out what motivates you to do this for 18 weeks and make that your inspiration and drive to keep you going. There will be days, maybe lots of them, when you'll want to blow off training - think of your motivation!

For my first marathon, the biggest motivator was simply finishing. Many times during my long training runs I would visualize what it would feel like to cross that finish line at the end of my marathon - that was inspiring to me! And believe me, when that moment arrived, it was an awesome feeling - such a sense of personal achievement! But in subsequent marathons, when I knew I could do the distance, motivation got tougher to find - especially last year for some reason.

Every year however, there are two things that never fail to motivate me:

1. When I read marathon results online or in the newspaper and I see where a 72 year old person ran a marathon - and did it faster than me - that motivates the heck out of me! I mean, if they can do it at 72, then I have no excuse at 52!
2. I read a quote once in a marathon article that said "Only one-tenth of one percent of the world's population has ever finished a marathon" - that is a pretty exclusive club, and that motivates me as well! Have no idea if the stat is accurate or not, but I like it!

So...when you're out there on the road, thinking about somewhere else you'd rather be (like anywhere else!), think of your motivating factors and use them to keep you moving!

Todays "Song of the Blog" for your running MP3 pleasure is: I Love Rock and Roll by Joan Jett.

Ciao for now - more tomorrow!

Week # 1; Day # 1

First official day of marathon training - woo hoo! Only 130 days to go! Before we go into today's blog however; let's re-cap (repetition is a great form of learning you know!):

• Lesson # 1: It takes Determination


• Lesson # 2: It's a Major Time Commitment


• Lesson # 3: You can't Control the Weather

Today's lesson is #4; Have a Goal. Goals are good, they are motivating and can help keep you focused. For first time marathoners (and even for some training for a fourth marathon!) the goal is simply to finish; preferably vertically and not horizontally. In each of my three previous training periods, my goal has been to train harder; which basically meant running more miles and longer distances leading up to race day. Of course, this should support other goals such as merely finishing, having a faster time, etc. That's not always the case however, but we'll leave that for another day.

This year, my goal will be slightly different. As of this morning, Tuesday, September 1st, I weigh 206 pounds. My goal before race day is to lose at least 7 pounds and get down to 199. I haven't weighed less than 200 in many many years. You may think this is a cop out for a goal; surely when I start training for a marathon and running so much, the pounds will just melt away! Not so, in past years, I have actually gained a little weight (lost inches in the waist however) while training. According to my doctor, he feels this is due to increased muscle mass as I build up my leg and arm muscles. Apparently muscle weighs more than fat - or so I am told.

One of the nice side benefits to training for a marathon is that you can eat pretty much what you want because you are burning so many calories. I plan to do that again this year too! However, I will modify my beer/cocktail drinking and now only drink on weekends; alcohol is quite fattening as we all know. So I'm hoping by reducing my alcohol intake; plus my increased running, I can drop the 7 pounds and therfore be lighter on race day. Being lighter means I'll burn less energy hauling this frame across 26.2 miles and will hopefully allow me to perform better. I will weigh myself every Tuesday morning and report the results in this blog so you can see how I'm doing.

My other goal of course is to beat my Personal Record (PR) for a marathon of 4:41:11!

So today I was scheduled to do 5 miles and I did - 100% so far! Temp at run time by the way was 85 degrees, a pleaseant 44% humidity - yielding a heat index of 86; all in all, not bad for this time of year.

Todays "Song of the Blog" for your running MP3 pleasure is Together Forever by Rick Astley.

Ciao for now.....