About time for some running weather

After the Ironman Timex watch incident at the Expo, I made the wise choice - I went with the Garmin Forerunner 405 the wife has.  The online interfact is intuitive, I have a good understanding of the different functions, and with the exception of locking up once or twice (due to sweat - lock the bezel to prevent this), it is a great device.  I highly recommend the 405 (can't beat the price - $235-ish on Amazon).  After getting the watch in the mail on Wednesday, I used it the next morning for an easy 3 m run, the first after the half-marathon, and today for a 4 m trail run at Sandy Bottom Nature Park  Both times it worked perfectly...the runs went well too. 

Because I had to go into work early on Thursday, it meant a 4:50 am wake up call to catch a run before heading off to work at 6.  Following the Runner's World post half-marathon recovery definetly helped - cross training twice since the half-mara (before running again) allowed me to work out all the kinks.  Running session #1 was pain free, contributing to it be extremely pleasant. (Seeing six deer was pretty cool).  After knocking out a lower body workout later in the day, I decided to swap Friday and Saturday.  This meant a Rest day Fri and cross training or running (easy 4 m) Saturday.  With having to work this weekend and feeling sore, it seemed like a good choice.  That didn't last long.

All of a sudden the weather gods are being kind - what a beautiful day (cool, not humid, and not too sunny).  You know what this means!  Go for a run...and I did.  After work, I quickly changed, did a little carbo-loading (apple and a eng muff with FF cream cheese), and made way for Noland Trail.  I didn't make it to Noalnd Trail, but I did find a gem in Hampton - Sandy Bottom Nature Park.  What a TREMENDOUS 4 m trail run (twigs, roots, uneven surfaces, etc.) - great training for North Face.  I did a much better job of manitaining my easy pace of 10:24 m (my easy training pace for working towards a 1:55 half-marathon - 9:00 min/m).  Simply put, what a great adventure full of twists and turns and some burning thighs and calves afterwards - all the ingredients for a great run!     



  

Making Goals

Today's topic is establishing challenging yet attainable goals.  What are my goals?  Well, for one, I want to complete a 50K race by the end of next year; preferably, the North Face Endurance Challenge in San Francisco in Dec 2011.  This will be a true test of determination, character, and perseverance.  Challenging and attainable?  Yes and yes (with some hard work).  What about my other goals?  Well, here is what I have so far.

1) Single race goals: ING Rock n Roll Philly Half-Marathon (9/19), North Face Endurance Challenege Half-Marathon (10/17), The Fall Backyard Burn Trail Run Series (Race #4) (12/5) - maybe on the last one, based on the pain ensudred as a result of goal #2

2) Complete the OBX 13K/13 Mile Challenge (something my wife came up with - thank you, Meg)
- Run the 8K on Saturday, the 5K two hours later, and the Half-Marathon on Sunday.

3) 50K North Face Endurance Challenege Race (San Francisco - Dec 2011)

4) ?

Right now, goal #4 is a work in progress.  I NEED goals to keep me going, I cannot just run to be in shape (Dean K talks about this in 50 in 50).  When I pick a goal I commit myself and work at it until it is met.  This makes me happy and gives me a tremendous sense of purpose.  So, who knows, goal #4 may turn into 25 half-marathons in 25 states (I am liking this one; best off, it is doable) or something else.  Why set your sights low and no demand a lot from yourself?  Ironman 70.3 (1.2 mi swim, 56 mi bike, and 13.1 mi run) in 2012 or 2013?  We shall see...

Back to reality

Not so good news = back to work today.  Good news = knee is feeling MUCH better thanks to being diligent about icing and elevating it.  More exciting news!  Meg and I are going to do the Pamlico Jack Challenge in November - run the OBX 8K on Saturday 11/13 and the OBX Half-Marathon on 11/14.  Should be one heck of a challenge and a great time.  I have moved onto Dean Karnazes' second book - 50 in 50 - and have found it quite enjoyable.  Unlike Ultramarathon Man, it tackles many of the issues runners face on a daily basis - how to deal with injuries, good pre-run meals, staying motivated, aid station etiquette, etc.  Good lessons for our voyage into running.  Can't go without saying - wow, do I have respect for someone who runs 50 marathons in 50 days considering the road bumps we have enountered after our half.  Can't wait for Philly and North Face!

Looking forward to running on Friday...man is it tough to hold back, but it is for the best. 

End of day 1 after the race

Overall, the recovery is going well following VA Beach.  Legs feel 100%.  The only issue is my right knee - I iced both knees eariler; hopefully, this is just a one day deal...very discouraging.  I took the advice of my wife, Dean K, and Runner's World - 30 mins of light, non-impact cross training (eliptical) following the race.  Definitely loosened things up.  I won't run until Friday - at least 4-5 days of no running is needed (tough when you ahve the "itch") to get better.  Two more cross training sessions before that though; one of Wed, the other Thurs.  Runner's knee is no fun - darn pronation issues...

VA Beach Half Marathon

Well, the VA Beach Rock n' Roll Half Marathon has come and gone, and what a great experience it was. Despite going to sleep around 10:30 and waking up at 3:15 (the excitement got to me) I had a tremendous time and wouldn't trade it for anything. Everything from prepping race gear the night before to your pre-race meal to stepping up to the start line (3...2...1) and having the horn sound, makes the experience great.

I was well aware going into VA Beach - this race (not any of the previous 5ks, 8ks, 10k, etc) would make or break me as a runner. Between the start of VA Beach and my last trail run (a few days) I have had my doubts. Can I stay committed to the training? What am I getting myself in to? Is there really a point to all of this? Do I REALLY like running? Is this the goal I should be pursuing? Is it a terrible sign that the Ironman watch I got didn't work out (stupid yes, but everything entered my mind). Through the discomfort, would I be begging for the finish line or be ready to take on the next challenge? Would I be ready for a post half marathon run or run away from running all together?

Well, I have good news...without a doubt, VA Beach fueled my hunger to challenge myself. When your thighs and calves are burning and your mind begins to play games with is when you learn the most about yourself. Smiling through the finish line, I was immediately ready for the next challenge.(Thank goodness the ING Philly Half Marathon is in two weeks or I would be going stir crazy). While running is clearly not an option right now (the knees would be pretty annoyed) I have found ways to consume my time during recovery. Mapping out a half marathon maintenance schedule, picking out new races, etc.

Commitment means, at times, holding back and keeping oneself in check. In other words, despite having a post half marathon running high, I WILL adhere to post-race "reverse tapering" and recovery. This is especially important with Philly in two weeks. This means 4-5 days of no running (except 3 m today to work out the kinks), instead, this week will focus on cross training. Next week will also be a low intensity week. Once I finish my recovery week following Philly, the schedule should pick up once again.

Lastly, what else did the VA Beach Half tell me? Well, my comment previously that I "do not like street races" is not true. I did it, I liked it. It's not about what type of race it is, it is about the best way to challenge oneself. Training for several half marathons over the next two months and some trail races will challenge me, thus I am content. After my last trail race in December, what will I do? Sprint Triathlon? Longer endurance trail race? A whole marathon?

I will end it on this, a quote from Dean Karnazes - Running has taught me that the pursuit of a passion matters more than the passion itself. Immerse yourself in something deeply and with heartfelt intensity – continually improve, never give up – this is fulfillment, this is success.

Countdown to VA Beach

Saturday, Sept 4th 2010


Went to the VA Beach Half Marathon Health and Fitness Expo yesterday; what a great time. Talk about a runner’s paradise. We started if off by picking up are packets and then made our way through the expo center. Meg struck gold – new Brooks running shoes, a t-shirt, a box of GU’s – I’m sure there is something else but I cannot remember. I had a goal when I went to the expo – get a running hat (check) and GPS watch (check). I was able to hold back on numerous other temptations. The running watch I got is the Ironman GPS Trainer; this is an improvement over the 405 from what the rep told me. Definitely does all the essentials (pace, distance, time, etc.) and lots more.

This morning I finished reading Ultramarathon Man by Dean Karnazes; what a book it was. The end chapters were especially interesting…In a lot of ways (definitely not referring to physical ability) we are alike. He and I do not care about monetary compensation – do what you love and do your best to take care of your family. He also preached the importance of fulfillment; running gives him a sense of adventure and purpose…this is how he feels whole. Once again, we are alike in this sense – doing what is necessary to feel fulfilled in life and challenging your limits. Hopefully, I will be able to get the next book, 50 Marathons in 50 Days, soon.

Lastly, he talked about how to stay motivated. Whether completing a 5K, 10K, 50K, etc. or working to improve your time, pick a race and work towards it. For me, my first two races (6 weeks apart) will work me up from a 10K to a 10 miler – should be one heck of a challenge and a great, great time. Do I have doubts…sure. But what separates someone with mental strength from someone else is the ability to commit oneself and embrace the challenge. There will be good days and bad days. I MUST reminder myself of the incredible sense of accomplishment I will feel when I meet each milestone (10K trail race, 10 mile trail race….eventually, a 50K).

Day Two

Friday, Sept 3rd 2010


Well, day two of trail running wasn’t as easy going as day one, but what can you do – just keep pushing and do not give up. Unlike my first run on the trail (4.9 mi on Monday), I did not have the Garmin this time. Not as if I was checking my pace or anything during run number one, but things seem to change when you go at it with a “regular” watch –thanks Meg. On my first “road towards fulfillment run” the stats were pretty good thanks to some super motivation from the wife and Dean Karnazes. Distance – 4.9 mi; Average Pace – 9:23; Time – 45:59. Not great by any means, but acceptable.

For run number two, I was equally, if not more, amped. The night before, the wife and I went to Blue Mountain Sports in Hampton, which I discovered earlier in the day, to get the gear for my physical and mental journey over the next few years. Certainly, a much more convenient solution than going to REI in Richmond. I felt like I hit the jackpot. Trail running shoes, North Face running gear, running socks – they had it all. The damage from being a “kid in a candy store” is below:

• Trail running shoes (Montrail, Mountain Masochist GTX) ($114.95)
Came well recommended from the rugged, semi-bruised looking sales associate. This man clearly knew what he was talking about. The description here supports his point of view - Designed for the off-road runner who wants exceptional fit, performance and breathability, the Mountain Masochist is lightweight and responsive with killer traction. Winner of the 2009 Outside Gear of the Year award.

• Superfeet Green Hiking Footbeds – insoles to help with the flat footedness ($34.95)

• Smartwool, PhD Running Ultralight Mini – trail running socks ($14.95)

• Camelback, Classic 70oz – one that has a chest strap unlike the 50oz Camelback I have ($49.99)

Now that I found something I truly love and that makes me feel alive, I understanding Meg’s desire to add to the running repertoire. I always tell her, if it contributes to your health and/or allows you to be closer to your family, I will not say no. Trail running for me is extremely challenging for me. A chance to clear the mind, sweat, and challenge myself. The options when it comes to trail running are endless; hence, I love it.

Back to run number two. Almost immediately after beginning my run at Noland Trail around 6:20 am, a moderate level of discomfort set in. Not hip or other joint pain, just my body reacting to being pushed. The previous days runs, including some three and four milers as well the 4.9 miler at the trail, left me sore. This does not take into account the weight training either. So far, I have been able to get a solid lower body and upper body weight session in – just as important as the running itself. Unlike the past, I am looking forward to the lower body and cross training components of this workout plan. If you are going to work at something, you need to embrace both the good and bad. Character is best developed when you are unmotivated, tired, hungry, etc. – completing a run when you feel this way is an indescribably good feeling. At some point in every run, I hit this wall.

In the end, I finished the run (running all the way). Should have remember the iPod and Gu, but so well. After stopping the watch timer after the run, I quickly realized why I was so tired. Unlike the run on Monday – pace of 9:23/mile – this run was at 8:25/mile. This explains a lot. I am not fixated on the Garmin when I use it, but being able to check your pace is important – just ask my wife. Once I up the mileage, pace will be critical to avoid early exhaustion.

Alright, now that the scene is set, time to get to the tough part, goal setting. I am a BIG believer in using goals as a means of motivation. For instance, the wife and I have a goal of moving back to the NW come end of Jan/beginning of Feb. Having this to look forward to makes the feelings of frustration and discontent that come from being in my current job dissipate, a bit. I wish for everyone else’s’ sake that I could just be content with making great money as an analyst, but I can’t. When dart throwing and whatnot are a daily part of your job, it is deflating. It has never been/never will be about money (to the point the family is in good shape). This does not make you feel fulfilled. If I give up being an analyst I know one thing, the mother will be disappointed – just as if her son didn’t get his B.S. – which is apparently a prerequisite to supporting a marriage. I am not one who enjoys sitting around and doing nothing; trail running definitely solves this.

Without further ado, here is my plan of attack:

Status Date Race Distance

Registered - Sunday, September 5th 2010 Virginia Beach Rock n’ Roll Half Marathon 13.1 mi

Registered - Sunday, September 19th 2010 ING Philadelphia Rock n’ Roll Half Marathon 13.1

Registered - Sunday, October 17th 2010 North Face Endurance Challenge (Atlanta, GA) 10K trail run

On the radar - Saturday, November 13th 2010 Fall BYB Trail Running Series – Race #3 (Wakefield Park Annandale, VA) 5.5 mi or 10 mi

On the radar - Sunday, November 14th 2010 Potomac Overlook Trail Runs 4K and 8K

Registered - Sunday, November 14th 2010 OBX Half Marathon 13.1 mi

Registered - Sunday, December 5th 2010 Fall Backyard Burn Trail Running Series – Race #4 (Clifton, VA) 10 mi

Registered - Sunday, May 1st 2011 Eugene Marathon 26.2 mi

On the radar - application process begin March 16th 2011 Sunday, June 12th 2011 Dipsea Race(Marin County, CA) 7.5 mi

Goal Race - Saturday, December 4th 2011 (projected date) North Face Endurance Challenge (San Francisco, CA) 50K or Gore Tex 50 mile

My first trail running race is the North Face Endurance Challenge in Atlanta, GA on Sunday, October 17th. I could not be more excited for this race. This year, I elected to do the 10K option – a smart move, I think. While I am thoroughly disappointed my wife cannot go – she has her own race priorities (Race for the Cure in VA) which I fully support.  I am thrilled to get a chance to meet Dean Karnazes. Should be a great experience.

At the end of next year is my goal race. Between now and then will be numerous other races…added to the list above as the weeks and months progress. This is my first goal, not my ultimate goal; that is a work in progress. Here it is – I WILL complete the North Face Endurance Challenge 50K or Gore Tex 50 mile race in San Francisco on December 4th 2011. No matter how much preparation I put in the mental and physical challenge will be tremendous. It will require nights will little sleep and eating on the run (literally) to accomplish this, but I need to know what I am capable of doing. Being behind a desk in a job where you do not have the opportunity to excel shows you nothing about yourself. Throughout all of this I will remember one thing – “Run if you can, walk if you have to, crawl if you must, just never give up.”

I will admit. I am worried about Megan and I both being able to accomplish our goals. I will/need to run road races, she hates trail running. I am supportive of her and she appears to be supportive of me, so we will make it work. For me, road races such as half marathons and marathons are a necessary part of becoming a good trail runner. Cannot run a 50K before I run 26.2 mi. Best of all, I enjoy running with Meg and working at it together,

Below are some other adventures of interest…

On the radar - November 26th – 28th or December 10th – 12th 2010 Mount Washington Winter Climb (Manchester, NH) – REI Adventure Trip ($450)