Psychologically Bouncing Back

My most recent marathon attempt was only 3 1/2 weeks ago, and since then, I've been battling an leg injury.  I initially thought it might have been an ITB issue, but now, am thinking it might be a tibialis anterior (shin) issue.  Who knows.  Marathon training is supposed to begin, and that's already delayed.  I know I've got upcoming races scheduled, and the thought of delaying my training any longer is torture.  Psychologically, it's hard to bounce back, knowing what you've accomplished, and knowing how much a simple little injury can set you back.  I've got to find a way to balance it all, learning to accept the fact that if I'm injured, I need the necessary time to recover.  At the same time, a runner needs to run.  Even though I've been logging miles over the last few weeks (to make sure I meet my minimum 100 mile per month goal), I wouldn't really call it running, or at least it's not satisfying my psychological need. I don't know why, but that psychological need is strong in me, even though I'm not a fast runner.  It's just proof that even a slow runner needs to run.

Tonight's Run Felt Great

On  my daily shuffle this evening, I may have had another breakthrough.  Over the last couple of days, I've been focusing on strengthening my tibialis anterior muscle, since my pain in my knee has been below my knee joint (reference the video in the previous post).  Also, I put my ITB strap below the knee joint tonight, instead of above it.  The ITB strap really should be placed over your ITB above the joint, but if this really is a tibialis issue instead, the strap need to be below the knee joint to eliminate the floppage at the insertion point.

Anyhow, long story short, I was able to run my best pace yet since the marathon 3 1/2 weeks ago, with virtually no pain at all.  I did stop to walk for just a minute or so, but overall, had a great run on the treadmill at the gym.  I'm going to rest tomorrow just to give it some extra time, but am hoping that my run on Thursday will be OK too.

Otherwise, a new 18 week marathon training plan was supposed to start this week. I decided to delay that at least one week, to try to give my knee some additional rest.  Since I've got the benefit of experience, even delaying my training by a week or more shouldn't hurt me overall, as I should easily be able to make up some progress as my knee continues to strengthen.

ITBS Cures

The thought occurred to me that I need to document how I recovered from the pain in my left ITB, so mainly I don't forget and can use that info for my right leg.  Primarily, what helped on the left leg was a series of strengthening exercises that helped improve my glutes, my hip abductors, my hamstrings, and of course, stretching the connectors to the ITB in my hip  One of the main stretches that I was doing was a form of the Walt Reynolds stretch, where I would step up on a phone book with my affected leg (bad leg), and step down on the floor with my good leg.  Then I would rotate my affected hip up and out, which effectively put my zipper line over my big toe.  This is kind of a wobbly stretch, but I think it helps to stretch the hip muscle (abductor) that attaches to the ITB.  I also would simulate this action any time I was standing around, just without the phonebook, which engaged the hamstring, and also stretched the hip.  Using a theraband also helped to strengthen my hip abductors, lying on my side, then wrapping the theraband around my knees, and doing knee lifts. Of course, constant icing after runs helps, even at other times of day, along with taking NSAIDs (Aleve seems to work best), and continued use of the ultrasound with medicated ultrasound gel seems to help keep the inflammation down.

I've also stumbled across a video that hints that the reason could be inflammation in the tibialias anterior muscle, since the pain often presents itself below the knee cap. The doctor in the video theorizes that if it were true ITB pain, you should have anterior knee pain above the knee joint, which I've never had.  Hmm, it's worth a shot.

Initially, I also started with a shoe insert, the green Super Feet insoles.  This helped, and the PT thought that custom orthotics would also help.  I wholeheartedly agreed since I do have insurance coverage for orthotics, but come to find out, my insurance denied the claim, although I don't know why.  But, the custom orthotics were a big step I think, but they didn't prevent me from injuring my right leg in the same manner. 

Bottom line, I've got to get this ITBS in my right leg under control, and fast. I don't necessarily need to run fast, but I do want to run pain free.  I'm doing it all, but just don't seem to be making much progress.

Intense Stretching Routine Starts Tomorrow

I've still been battling ITBS in my right leg.  Last week, I thought I might have turned a corner, as a couple of my jogs were relatively pain free.  But, it was short lived as I still have pain in my knee when I run, and it's all a result of straining my ITB during the marathon, I'm positive of that.  Granted, the marathon was only 3 weeks ago (almost seems like a lifetime ago, weird), so I'm still in recovery mode from that no doubt.

But, a new marathon training cycle is supposed to begin tomorrow, and I've got a half marathon race in Huntington Beach, CA in 6 weeks.  I was able to run 5 miles today, and I don't have a doubt that I can finish this upcoming HM race, but I really need to get rid of this ITBS.  I think I may also consider going back to the PT, to make sure to get the right combination of stretches to help facilitate healing.

For once, I'd like to have a solid marathon training cycle without any injuries and do an intense training program, but that may have to wait for my fall marathon.

Also, regarding long term goals, even though I've only got intentions of doing 2 marathons this year, since I want to focus on quality rather than quantity this year, perhaps next year, I might try to run a marathon a each month.  That would be fun!

Running Through a Blizzard?

Today, we've experienced a historical Christmas blizzard.  I was trapped at work till late last night, but got out just in time before the roads were plugged for good.  So, was able to spend Christmas with my family, tucked away safely at home, and enjoying the snow.  We've gotten 10-12" of snow so far, with 5-6 foot drifts.  It's been amazing.

Earlier today, I decided to suit up and go for a blizzard run, mainly just to say I "did" it.  I got a pair of CWX Insulator tights, and really wanted to try them out.  With a couple of layers up top, hat, gloves, and some smartwool socks, I headed out.  I only did a 1 mile loop around our neighborhood, and that was all I could take.  Running through foot-deep snow drifts is a lot harder than I thought, and my lungs were starting to burn since the wind chill was only 2 degrees. Winds gusting to about 30 mph, light snow falling, 12" of snow on the ground, it was priceless, and something I just "had" to do.

Merry Christmas, hope everyone got some great running gifts.

I may have Turned the Corner

I've been running this past week, well, doing a run/walk shuffle, but not without a lot of pain in my right knee.  I thought it was getting better, but in reality, I don't think it was.  I finally got out this past weekend and did some running outside, after doing a number of runs on the treadmill. Yesterday may have been a turning point though, as I was able to run about 2/3 of my 3.1 mile jog, without any significant pain.  And, I was able to repeat that on this evening's run, without any pain at all.  So, I think I'm definitely making progress.  It did feel good tonight, although I did have some shin splint pain, but that was minor.

Making Progress

10 days post marathon, and I feel am making progress regarding my ITBS.  I did not run for about 3 days after the marathon, mainly because of the blizzard we received, and dealing with the aftermath of that.  But, by last Thursday, I was ready to start again, and have done a run/walk every day since then, either doing 3, 4, or 5 miles. The first run was pretty tough, with a immediate pain in my knee whenever I jogged, but walking at the same pace did not hurt.  So, I started doing my stretches, and just took it easy, gradually doing a little more each day.  This is a very mild case of ITBS, certainly not as bad as I had in my left leg earlier this year, hence the reason I am able to do a little bit more.  Today, I was able to fully run half my distance, so am making improvements a little each day. I've still got another couple of weeks of recovery runs lined up before a new marathon training cycle starts, and I'm OK with that.  So, I will probably be doing a daily run of 3 or 4 miles, with nothing longer until I can get to a pain-free point again in my knee.  I'm also stepping up my stretching regimen, so that will likely help too.

It's a weird feeling, knowing I've run so much, and have recently just done 3 marathons, and now I can't even run more than 1/4 mile without pain.  I long to be 100% healthy again, where I can just run, and run, and run.  It will come, I have to have faith that it will.

It's a Beautiful Thing

After looking at the Running Ahead Graph of my runs over the last 30 days, it occurred to me that the 2 red spikes 2 weeks apart were a beautiful thing.  Those 2 red spikes are my last two marathons, which earned me a ticket into the Marathon Maniacs club.  Even though I hurt my good knee doing it (ITB issues), it was definitely worth it (I think).

The ITB is slowly getting better, as I'm able to run a little further each day with it, but it still hurts a bit.  Kind of odd, if I walk at a given pace, it does not hurt my knee, but if I even jog or shuffle, it does hurt my knee.  And, the knee doesn't hurt at other times, so guess it will just take more time. And some strengthening exercises should help too.

Anyhow, the graph below is now symmetrical, and just thought it was a pretty sight.

The Psychological Impacts of Being Injured

Well, I tried another run last night with the same results.  If I run, at any speed, I have immediate pain in the lateral side of my right knee.  Classic ITBS.  Eff.  But, I seemingly can walk forever without any issues, and this certainly isn't as bad as the ITBS I had in my left knee.  But, it's also frustrating at the same time.

I look back on what I've accomplished, at how many miles I've run, and it now angers me that I can't run at all without pain.  I've got a secret goal in mind of keeping a 100 mile-per-month running streak going.  Last month, I ran 145.5 miles, without any pain at all.  Now I can't even run a block.  Is my 5-month 100 mile streak in jeopardy?  It could be.

I'm doing what I need to do to get this better.  I'm using my home ultrasound unit to zap it whenever I can.  I'm stretching.  I'm taking anti-inflammatory meds. It's just going to take time, but time is something that's not on my side.  I had hopes of starting a new marathon training cycle on December 28th, to run the Lincoln, NE 2010 marathon in early May.  And, I've registered for the Surf City HM in early February, hoping for a chance at a PR.  So, ITBS in my right leg may have sidetracked those plans.

I've got 3 weeks. In that time, I hope to baby my right leg along, and hope to continue to strengthen it to the point that the ITB becomes flexible enough, just like my left leg has. I intend to do more walking than running.  I intend to do some pool running.  Bottom line, now is not the time to go for long or hard runs, that will only make the situation worse.  A dose or two of dexamethasone would should feel nice, so I may give the PT a call to see if they can get me in. 

Simply put, ITBS sucks, and it's a huge psychological hit when you want to run, but can't.

Winter Traction

Now that the snow has arrived here in Nebraska, it's time to start thinking about extra traction on my shoes.  There are a few choices, ranging from Yak Traks, to STABILicers Sport Snow cleats, to the plain, old fashioned, Screw Shoe. Honestly, the thought of running in the snow doesn't sound that appealing, since I didn't enjoy it that much last year, but I'd better decide on one of these options, sooner, rather than later, otherwise, I'll be stuck on the dreadmill for a very long time.

Testing My Knee

Decided to test my knee today on a short run. After the 12 inches of snow that we got two days ago, I wasn't really excited to run in the snow or cold. So the treadmill won out. Immediately upon starting to run, I had pain in the knee. Walking does not hurt, but running at 4.7 mph does. So, I did a very slow jog, and stopped to stretch every 1/2 mile. It's just going take time, and a lot of stretching, ice, ultrasound, and patience for this to heal, just like my left knee did earlier this year. I still don't know why I'm prone to ITBS anyhow. It sucks.  The knee does not hurt otherwise during the day, or when walking, only when running.

Oh My Aching Back

Well, after about 12" of snow yesterday, 50 mph wind gusts, and 24 straight hours of working, I finally made it home today. Unfortunately, I sent my snowblower in for repairs last week, so ended up scooping out our driveway manually.  It had drifted shut, and it took several hours of scooping to finally clear an 8-foot wide path to the street.  Since I could not get into my subdivision initially because the snow was so deep, I tried later in the day to retrieve my car from the main highway, and promptly got my car high-centered in the street in a mound of snow.  Doh.  It took about 1 1/2 hours of digging under the car to finally get it free.  Then, when the snow plow finally came by later in the evening, he knocked the 6' mound of snow I had created at the end of my driveway back into my clear, open path, so I had to scoop it out again. Eii Yii Yii.  At the end of the day, my muscles were very sore, and my back was killing me. Snow shoveling is definitely a great form of cross training exercise, I just hope I don't have to do any more of it for long while.

A Midwestern Blizzard, Oh My

Today, a blizzard is expected across the region.  That's both a good and bad thing.  Mainly, it will keep me off my feet as I have to work (I'm a weatherman), and it will give me a couple of days to heal.  I may get stuck at work for 24 straight hours, but that's OK, and hopefully, the rest will be good for my knee.  Otherwise, I really don't have any other major aches or muscle soreness.  I think the huge amount of walking I did post-race really helped out a lot. I will have to remember that for future races.

Walking, Walking, Walking

After bonking in the marathon yesterday afternoon, I did take a nice long nap, and then felt much better yesterday evening.  I felt good enough to go for a long walk up and down the strip.  My knee still hurt, but not bad enough to keep me indoors.  After getting a hearty breakfast at Denny's (breakfast is my traditional post race meal, no matter what time of day), I continued to walk up the strip, into, through, and out of casinos, and generally, just kept moving.  It felt great. By the time I got back to my motel late last night, I had walked well over 5 miles.

Today, I've walked another 5 miles or so, again, walking up and down a part of the strip, and walking through both the Las Vegas and Houston airports. Walking definitely helps the rest of the muscles recover by keeping an ample supply of blood flowing.  The knee still hurts today, but it's better than it was yesterday.

On a positive note, I did win $390 playing the Wheel of Fortune slot machines this morning before leaving Vegas.  Woohoo, that nearly paid for my entire trip.

2009 Las Vegas Marathon

What:  My 3rd marathon in 7 weeks. Yeah, not the smartest thing to do.

Where:  Rock n Roll Las Vegas. Almost 28000 runners total for both the half and full.

When:  December 6th at 615 am.

Why:  Ran this as my final event of the year, mainly to qualify for Marathon Maniac Status.

How:  The race start was cold with a wind chill in the upper 20s.  But, the fireworks display was awesome, and helped pass the 25 minutes it took to cross the start line. Actually, the end of this race is something I'd like to forget. Was on expected pace up until mile 18. The run was going great and I was having an awesome run.  Then I believe I strained my right ITB, which sent shooting sharp pains into my right knee. I've been here before with my left knee earlier this year, so knew exactly what it was. I had to slow down and do a walk shuffle for the last 8 miles. Since the wind chill was still in the lower 30s, I got chilled to the bone very fast, and then got very nauseous. That was my wall.  Physically, I was also just worn out.  I hobbled to the finish line the last 5 miles, doing more walking than running, with a finish of 4:48:12. I'm OK with that, since I just ran a 4:25 PR marathon 2 weeks ago in Overland Park.  Was depressing seeing all those folk that I had worked hard to pass now passing me.  Sigh.  But, with an injury, I didn't want to push it and make my recovery longer than it needs to be.  Took about 1 1/2 hours to get back to my motel, thinking I would throw up the whole way. Took a 2 hour nap, and then felt much better.

Summary:  Mission accomplished, 3 marathons run and done, within 7 weeks, which qualifies me for Marathon Maniacs.  This was by far the most difficult of the 3. Now that I've qualified for MM, do I really want, or even deserve it?  Time will tell, but I'm already thinking about the next marathon scheduled for next May, so however gruesome those last 5 miles were today, that pain is quickly becoming a distant memory.

Next few weeks:  First item on the agenda is to recover from the abuse I've put my body through in the last 7 weeks, and find out just how bad my ITBS is in my right leg.   Kind of strange, I've logged 1300 miles this year with not 1 hint of trouble with my right ITB. Until now.  But, I'm still a runner, and I've definitely got more races to do. Just keep moving forward!

T-4 Days and Pondering Thoughts

Well, I've managed to do 1 run this week, but do have another run planned for this evening, and one more on Thursday.  It is taper week afterall, with another marathon in 4 days. Wait. What?!?  I still haven't gotten my head mentally in this one yet. Physically, I still am a little stiff, but getting there with each passing day.  Mentally, I'm not sure where I'm at. In other words, I haven't committed my mind to another 26.2 miles yet, and that's a huge issue.  If you're mind tells you cannot do something, your body will probably listen.  I'm sure it will come, especially as I start to carb up in the coming days, and definitely as I hit the running expo and see the thousands of other runners there.  I'll just have to dig deep and find that zone-out mode where I can run, and run, and run, without thinking about it too much, and by then, hopefully it will be near the end.

Granted, this is not the TYPICAL marathon preparation that you should do, as I'm trying to do 3 marathons in 7 weeks. I'm sure a lot of people would say that's not even smart, or safe. Ha. I've been an experiment of one all year, and have proven again, and again, that I can do things that most normal people wouldn't even think of.  When I started running in January, 11 months ago, and boldly proclaimed that I was going to run a half marathon in 4 months, you would have thought I committed heresy.  Gasp.  I not only completed that first half, but went on to do 5 more, 2 full marathons, with one more this weekend. I definitely pushed the envelope, and broke several sacred running laws along the way, but oh well.  I've never really cared what anyone else has had to say or thought about me, so no reason why that would change now.

Do I have any regrets?  Absolutely not!  I've had the time of my life this past year, running, learning, trying, and yes, making mistakes.  But I feel that I've grown so much, and have really blossomed into a smart runner, who not only knows what he's doing, but also comfortable in the fact about it. I've had hurdles to overcome, have had some low points, and now am just hitting my stride I hope.

There's a huge debate about running, whether you should train to be the best you can be, and waiting several years before attempting a marathon. Others say jump in the deep end and you'll either sink or swim.  There are two polar opposite camps.  The one ultra conservative camp that says absolutely no way should you ever attempt what I've done this past year, going from nothing, to a becoming multi-marathoner in 12 months.  There are others that say why not, give it a try, do what you want.  You'll never know how far you can go until you push yourself past your limit.  I liken this to a quote by Mark Twain that I absolutely love.  "Twenty years from now, you will be more disappointed by the things you didn't do, than by the things you did.  So throw off the bowlines, sail away from safe harbor, and catch the trade winds in your sails. Explore. Dream. Discover."  And I'm doing just that!

Last Long Run Before Vegas

10.1 miles today, run and done.  This is my last long run before the Vegas Marathon next weekend, and overall, I felt OK today, although, the first couple of miles weren't that great.  But, I was able to end the run at a fairly past pace.  I still don't think I'll be able to race it next weekend in Vegas, but if I can just do what I did today, and keep going for another 16 miles, it might just be a good run afterall.

I'm also toying with my schedule for my next marathon training cycle, which begins 12/28/09.  That will give me 3 recovery weeks after Vegas, which should fit right in.  My plan is to run the Lincoln, NE marathon in early May, and then run the Chicago, IL Marathon in October, and ideally, by then, I'd like to shoot for a sub 4 hour finish time.  We'll see.

Can't Believe I've Got Another Marathon in 1 Week

It's beginning to sink in that I've got to run one more marathon in just 1 week.  I'm not sure my body is up to the task, or my mind for that matter.  After running a hard race last week, I have done some running this week, but only about 12 miles, at a nice recovery pace.  The thought of having to run another 26.2 miles, in just 1 week is a little daunting.  My main goal for doing this is to achieve Marathon Maniac Status, which at a minimum, requires 2 marathons within 16 days, or 3 within 90 days.  Ideally, a newby would not push it this much.  Does it mean anything that I get into the Marathon Maniacs?  Am I really a maniac, deserving of their prestigious status?  Or, should I just run the HM, so I don't risk injury by doing too much, too fast, too soon.  The practical side in me says don't run the full, but the foolish side in me tells me to go for it, damn the torpedoes, full speed ahead. If I give myself one more taper week, I think I'll physically be to a point that I can run it at a nice, slow pace, but definitely not race it.  Will my mind follow suit?  Time will tell.

Book Review - Secrets I Learned Running 50 Marathons in 50 Days

I just finished reading Dean Karnaze's book, 50/50 - Secrets I Learned Running 50 Marathons in 50 days.  Dean has published one other book (Ultramarathon Man) that I have not read, but he does have a quote that is one of my all-time favorites, which is "Run when you can, walk if you have to, crawl if you must, just never give up."  I like that, because it can not only be applied to running, but life in general.  Anyhow, this book is a fairly quick read that chronicles his 50/50 challenge that he did back in 2007 (I believe).  I'm somewhat sad that wasn't into running back then, as I think it would have been fun to follow the challenge in real time.

Overall, the book is quite interesting, providing a day-by-day journal of what he was feeling, where he was at, and the logistics behind how hard it is to actually do something like this.  Interspersed, you'll find Dean's various tidbits of running wisdom, on a wide-ranging variety of running topics.  The book was a good book, but not one that I think I would need to own, although he did have a few additional quotes that might be worth underlining to reference again in the future.

If you get a chance, give it a read.  If nothing else, you'll glimpse only a small bit of what it's like to be an ultra runner, and will realize how crazy this just might be.

Turkey Day Run

I decided to not run in any of the local Turkey races or fun runs today, only because I was working the midnight shift, and I felt I needed to get a nap in during the morning before we had our huge midday Thanksgiving meal.  So, after a dinner with all the trimmings, and another nap this afternoon, I opted for a 6 mile run this evening.  It was a little cool, about 33 degrees, but I wore running tights and a thermal running shirt.  And except for the first few minutes, I felt great.  It's surprising that once you get into the run, it doesn't feel cold at all, even though under normal circumstances, I would actually be quite chilly.  It was a beautiful, clear night anyhow, and it felt good to burn off some of the food from earlier in the day.  The experts say that the average Thanksgiving meal can be upwards of 3000 calories.  I honestly don't think I ate that much, as I maintained my same strategy of eating small, but multiple portions of my favorites.  But, the 750 calories burned during the run sure helped.

Decided to Not Run Today

Gasp, I decided to not run today, even though I should have logged at least a couple of miles.  And now, I'm feeling somewhat guilty that I wasted the opportunity, especially considering that the average person can possibly consume upwards of 3000 calories at a typical Thanksgiving meal.

Why didn't I run?  Well, I made excuses, and frankly, I'm not happy about that.  I've been working the midnight shift, and my sleep hasn't been that great this week.  Plus, I've had to cut my sleep short 2 days this week to attend extra meetings at work during the daytime. And, it was cold, blustery, and quite windy tonight when I should have run, and my knee joints were hurting just a little bit.  Excuses.  I tried to rationalize with myself that I'd feel much better after a 30 minute run, but I opted for a nap on the couch instead.

Some days, despite our best intentions, you just need a break.  Skipping a 3 mile run today, in the grand scale, is meaningless at this point.  I do have another marathon to run in 10 days, so I need to make sure I keep moving, but at the same time, I just ran a hard marathon 4 days ago, and do need some rest. It's a delicate balance.

Post Marathon Recovery Day 1

I expected to be very sore this morning after the marathon yesterday, but actually, I think I'm better than I was after Des Moines.  Although, my quads are much more sore today than last time, as are my knees, but everything else feels pretty good with no major aches or pains. I think the dip in the cold pool water at the gym after the marathon yesterday helped a lot too.

So, overall, today hasn't been that bad.  I went to the gym to soak in the hot tub for awhile this afternoon, and also managed to do about 20 minutes of light swimming/water walking, which felt really good.  My right knee is still pretty sore, but I don't think I've hurt anything, it's just going to take another day or two.  And, I decided to forgo the post marathon massage, I just don't think I need it.

Two states down, 48 to go?

2009 Gobbler Grind Marathon, Overland Park, KS

What: Gobbler Grind Marathon, official time, 4:24:25, a new PR by 3:30 from my previous marathon 5 weeks ago in Des Moines. My goal for this year was 4:22, so it's close enough.

Where: Overland Park, KS. 233 marathoners, 1110 half marathoners, 476 5k-ers.

When: 8am, Sunday November 22nd, 2009. Note, this was a last minute decision, and I didn't register until the Thursday night before the race, 11/19, right before online registration closed.

Why: Well, why not. I wasn't completely happy with my run in Des Moines 5 weeks ago, so I immediately signed up for the Rock n Roll Las Vegas marathon, which is in 2 weeks. But, I also thought I might be able to get Marathon Maniac Status if I got one more race in. This was my only shot within driving distance, and based on my work schedule, so, why not.

How: I'm not sure how I did this. Luck I guess. I was going to use this race as my last extra-long long run before Vegas in 2 weeks, and just wanted to run very slow, around 4:45. I didn't taper since I wasn't planning on running this event, (ran 20 miles last weekend, doh), it was a hilly course, and I just ran a marathon 5 weeks ago, so I did NOT want to race this event. But, everything just felt great today, and I tried to push myself to my limit when I realized it was all working. So, in theory, this shouldn't have resulted in a PR, but it did, so I'll definitely take it. 4:24:25 gives me a good benchmark to continue making improvements!

Lessons Learned: When taking salt tablets at the water stops, you actually should use the water to swallow the tablets. At the first stop, I didn't, and had to chew the salt caps. Eww, that was soooo gross. I also learned how to manage my cramping, and did not have any serious cramps at all this race. I also got my pacing more under control, so feel good about that. Despite porta potties being a necesary evil, it's amazing how good you can feel after using one.

Fun Notes: My brother, sister in law, and nephew managed to follow me throughout the course, and caught up with me 8 different times on the course. They played their own game of Where's Waldo, and had fun spectating their first race. I also got to meet RunnerinKansas (a fellow Runner's World forumite) along the way.

The Good: I didn't die. I got a new PR. I had so much fun, and the weather was gorgeous. For late November, in the midwest, to get temperatures in the 50s with no precipitation was awesome.

The Bad: I'm still a mid-to-back-of-the-pack runner. And you know what? So what! That's who I am, I out there running, trying, making improvements, and having the time of my life. All of that added up together spells priceless to me, no matter what my speed. And I'm still going to go out there every day and give my best, and at the end of the day, if I can just do that one thing, then I've won! Oh, one more bad thing, I have another marathon in Las Vegas in 2 weeks. Oops. That one will definitely have to be a slow, fun run, but on the bright side, it will give me the necessary qualifications for Marathon Maniacs.

What If:  I wonder what I could have done with this race if I had a proper taper, and it wasn't as hilly?  I think I really could have met my 4:22 goal with no problem.

The Hardware: (I love the Turkey on the shirt and the medal, that's one of the reasons I ran the race!)


 
The Finish: (Finally, a floating Pic after 1300 miles, at the finish line no less, that alone is worth the price of admission!)




The Goofy Post Finish Shot: Yes, I'm smirking. Just couldn't contain my glee I guess! :)




And the Elevation Profile:

Gobbler's Grind

I've been thinking about this for a little bit, and finally committed (or should I be committed) to the race today, the last day for online registration.  I intended to run 14 or 15 this weekend, as my last long run before my next race in Vegas.  But, I've had this nagging thought in the back of my mind that if I were able to do the last 11 miles of the Gobbler at a very slow, run/walk pace, that it wouldn't really hurt me, and by doing that, I could qualify for Marathon Maniac status.  Not that it really means anything, but just a fun way to publicly proclaim that I am indeed a bit of a nut. A running nut. So, I'm in. I actually recover pretty well from long run, so in the end, by running the last 1/3 dog slow, I think I'll be good.  We'll see in another 2 1/2 weeks at Vegas, and who knows, I may just crash and burn.  But, it's a gamble I'm willing to take.  Gobbler Grind Marathon in Overland, KS, the Sunday before Thanksgiving.  Wait.  What?!?  What did I just do?  See, a nut.

Cold Weather Running

I've come a long way as a runner over the previous 11 months.  Back in the day, the thought of running outside in the cold, at night, in a strange area would not have happened.  After 1200 miles of experience under my feet, it's really not that big of a deal.  You just have to have the proper clothing and equipment, and I've found that it's actually quite enjoyable.

Everyone has their own threshold, but temperatures were in the upper 30s during my nighttime 4 mile run tonight, and it felt wonderful.  I wore a pair of lightweight Nike tights, a long sleeve tech shirt, and a long sleeve tech half-zip (love half-zip shirts now).  Since it was just a tad cool, I wore my lightweight tech hat and tech running gloves.  When I say "tech", I really mean moisture-wicking, or typically a polyester-spandex blend. Now others would even just wear shorts in this type of weather, but I do prefer a pair of tights below with temperatures in the 30s, especially at night.   To each their own though, and it's important to do what works for you!

The bottom line, we evolve, and our attitudes soften toward those things that we once thought we'd never do. Running in the cold?  11 months ago, no way.  Now, it's really not that big of a deal.  It's actually not that bad.

20 Miler, Run and Done

I did my last long, long run before Vegas today, a 20 mile run on the Keystone Trail here in Omaha, which culminates the week with 40.1 miles. And now, another 3 week taper period begins.  The run was actually very good today, despite being a little chilly.  Start temps were in the mid 30s, with a slight breeze, but I felt warm enough in my lightweight tights, and 2 layers up top. Wore a hat and gloves, and felt very good.  I decided to do a Ram/Wam today (run a mile, walk a minute), and this worked out really well. I also ran the entire run without my Ipod, which is a first on the long run for me.  And, most importantly, I finished strong, and felt like I could have kept going.

So, I'm still at a cross roads for my event in Vegas in 3 weeks.  I am registered for the full marathon, as I wanted to give it one more shot this year since I felt that I didn't run my race in Des Moines hard enough.  But, I also question whether I'll really be able to do any better in Vegas in another full attempt.  So, option 2 would be to downgrade to the half marathon in Vegas and shoot for a personal record. Still haven't decided, but I think I'm going to stick with the training for the full just in case. Decisions, decisions.

Recovery Drinks

After a hard run, it's important to get some food into your system, within one half hour if possible.  You need to replenish lost glycogen, and also get some protein to help rebuild worn down muscle tissue.  It's been found that a mixture of Carbs and Protein, in the right combination is most effective at getting the glycogen stores to reload properly.  Experts suggest a 4:1 ratio of Carbs to protein, and certainly, there are many commercial recovery drinks that are designed for just this.  But, if you want to save a little bit of money, it's also been found that chocolate milk may be just as good.  The carb/protein ratio is not exact, but it's close enough, and it just tastes good.  I used to use chocolate Endurox R4, but lately have switched to skim chocolate milk, and it is not only good for you, but a delicious post-run snack!

Why Do You Run?

I recently asked this question on the Runner's World Beginner's Forum discussion board and got the following responses from a great group of folks!

• I run so I can live long and well.
• I run because I love to race, even though I am not close to winning anything (yet). 
• I run because its a better example for my kids. 
• I run because I have seen that it is something I can do that many of my family and peers can't. 
• I run because it makes me feel good, physically and mentally. 
• I run because I am a loner sometimes, and its good to get out there by myself. 
• I run for t-shirts and medals. 
• I run because people told me all my life that I couldn't. 
• I run to prove that there are no limitations to my dreams. 
• Running changed my life immeasurably; it helped me get through a time where there was no light at the end of the tunnel. 
• I run because I can. 
• I run because I like to see how far I can go and still push myself. 
• I run because I like the simplicity of running. 
• I run because I've learned from experience that, if you're not using your body, then you're losing your body. 
• It keeps me in shape. 
• It makes me feel better about myself. 
• It takes my mind off other things. 
• It allows me to travel to places I would not have a reason to go otherwise. 
• It makes me feel genuinely good about myself. 
• It gives me a sense of control over my life. 
• It's the most exhausting, hardest thing I can inflict on my body. 
• It gives me time to think. 
• It truly feels wonderful when I stop. 
• Running has changed me physically and mentally and I'm quite different than the person I used to be.
• Running sets me free. 
• I love the anticipation before a run. I love the feeling I get while I am running, like I am invincible. 
• I love the chance to escape from my life, if only for a little bit! 
• I love that running gives me the ability to set goals which can be reached but only through hard work and perseverance. Is there a better feeling in the world than finally reaching a goal which took you weeks/months/years to accomplish? 
• Running is my escape. 
• I like to run because it has made me find out who I really am. 
• It makes me think, allows me to get away from it all. 
• When it is just me and the pavement, there are no bills, no loans, no chores, no worries, no administration. It is just me bettering myself, competing against myself, and making me a better person. 
• It completely calms me. 
• It justifies all the chocolate milk I drink. 
• I run because most of my peers think it's crazy. 
• Running makes me feel alive. 
• Because I love doing something I never thought I could do. 
• Because I finally understand being a penguin is better than not being anything at all. 
• Health and weight control are nice side effects of running, but what really gets me out the door is the joy of just being alive and able to run. 
• I just run just for the thrill of running; for the privilege of engaging in an act both simple and beautiful, wild and free. 
• I feel at peace running in the outdoors. 
• Because my butt looks friggin' awesome in running tights. 
• Because it's just plain fun!
  

Again, these are not my own words, but response from real, everyday, normal people, with heart, drive, ambition, and goals. Not elite runners, not Olympians, but your average Jack and Jills, getting out there every day, doing their thing. Running. And that's what is so cool! It's apparent that a lot of folks just love running. Do you?

36.2 Miles This Week

The week rounded out pretty well, with 36.2 miles in the log.  And, the runs the last couple of days seemed to go pretty well, with no major cramping, or Hypoglycemia.  All in all, I'm pleased, and feel I'm back on track for my next marathon attempt in 4 weeks in Las Vegas.  I was getting a little worried that I had lost my running mojo, and was concerned with whether I'd be ready to do another marathon so soon.  But, even though I hit a mini wall during my 16 mile long run today, I was able to push past that.  It was mostly a mental wall, not necessarily a physical one, so that's good.  I've got one more hard week, then will begin a 3 week taper to the race.  Since I don't have a lot of experience in this (back to back marathons in a short amount of time), I'm not sure how it will all work out, but I'm going to give it my best shot.

Today was also World Running Day.  I'm a little embarrassed that I forgot all about it today.  I remember reading something on the Runner's World chat boards a couple of weeks ago, but it totally slipped my mind.  At least I got out and contributed my part, even though I wasn't aware of it. Ha.

Half Marathon States

I decided to create a script that will make a color-filled map of the USA of states that I've run Half Marathons in. I'm just getting started, but some year, maybe this will be filled completely. Ha.  At least it's a good beginning!





If you want to create your own color-filled map, click here. The map can be customized by changing the fill color, and also changing the title at the top.

Cramping Solution

After seeking guidance on the Runner's World forums about the cramps that I've been experiencing, a couple of folks suggested that it could be other minerals that might be lacking in my system, such as calcium, magnesium, and potassium.  And while there's really no way to measure that, taking an extra supplement can't hurt.  We'll see if it helps.  I also bought a bottle of Edurolytes, which contains small amounts of the above minerals, in addition to a few others, so may start taking that before my longer runs.  While I'm positive the cramping during the marathon 3 weeks ago was a result of muscle fatigue, pushing them past their limits, the cramping that I've been experiencing lately on my shorter runs most definitely seems to be a mineral imbalance, at least that's what I think.

Another Episode of Reactive Hypoglycemia

It happened again today, I had a sugar crash (hypoglycemia) during a run.  The run today though was during the mid afternoon, but I did not have anything super-sweet before the run, only a piece of banana bread.  About 1 1/2 miles into the run, I got those same symptoms that I had last week, only not as bad.  Slightly light-headedness, a cold sweat, slightly blurred vision, a little shaky, and my legs immediately felt like they had absolutely no fuel. I had to drop down to a walk, and walked for the next 1/2 mile or so, until it leveled itself out.  I did not have anything with me to eat or drink, and thankfully, it passed pretty quickly. Since this is happening more frequently lately, I'm definitely going to make sure I have some hard candy (Jolly Ranchers) with me on all my runs, to try and prevent this.  I really don't think this is a precursor to any type of diabetic diagnosis, it's just that I'm highly reactive to insulin levels in my body right now.

Nighttime Running

The last couple of runs have been at nighttime for me, not necessarily by design, that's just the way it worked out this week due to my ever-changing schedule.  Nighttime running isn't that bad actually, as long as you've got the right equipment.  Now that we're deep into fall here, it tends to get very chilly once the sun goes down.  Staying warm is important of course, but so is being visible.

To that end, if you ever have to run in the dark, I recommend at least 2 essential items.  The first is a headlamp.  There are several models available, and they all essentially work the same.  They typically have an LED lamp (or several) and run on a couple of batteries.  They have an adjustable elastic strap and fit on your head.  That way it keeps your hands free, but provides ample light to see any obstructions in your path.  Your safety is important, and being able to see is crucial.  I use a Petzl headlamp, since they seem to be the most common.

The second item that I consider almost essential is a colored safety blinker light.  I use a red light, since it seems to be more visible.  Again, the most important thing is that others can see you!  I use an item by Road ID called the Firefly. Very easy to use, and clips on just about anything.

The third item, which I don't have yet, is a safety vest of some sort, typically in a very bright color (fluorescent yellow), with a lot of reflective material.  Again, anything to make you more visible will help to ensure your safety on the road!  There are a few options, made by Brooks, Amphipod, and Nathan to name a few.

Running in the dark can be really fun, if you're dressed properly, and have the right equipment!

Jumping Back Into Training

This past week has been OK for running. My legs have been feeling good, and I feel like I'm back to 100% and fully recovered from the marathon 2 weeks ago.  I managed to run 31.6 miles last week, culminating in a 13.1 mile long run (although it was a somewhat bad run since my legs felt like they wanted to cramp up).  I've also switched over to a Galloway program, which incorporates a run/walk ratio, rather than pure running.  I'm not sure I like the Galloway method yet, but thought I'd give it a try for a couple of weeks.  The jury is still out on that. 

Anyhow, I'm still suffereing a bit in the motivation department, and I just can't put my finger on it.  I've had some good speed this past week, and am feeling better about that, but still just can't get excited about the upcoming marathon yet.  I've had a lot going on in my life this past week too, so that probably is a factor.  Maybe now life can settle down a bit, and I'll get back into the groove.  My training mileage plan (using a modified Hal Higdon multiple marathon plan) calls for about 38 miles this week, and about 44 next week, then tapering back again.  We'll see how that goes. 

Another option, if I can't get into a good training schedule and find my happy place, I may "not" run the full marathon in Las Vegas, but downgrade and just do the half marathon.  I might be able to try for a PR in that case, and could also use the race to help fill my half-marathon race card since I've recently become a Half Marathon Fanatic.  Decisions, decisions, but the main point, I'm going to remain very flexible.

Cramping...WTF

Until now, I haven't had much trouble with cramping during my runs.  However, during the marathon, my hamstrings did cramp pretty badly near the end of the race, but that's to be expected.  That distance alone is enough to send your muscles past their fatigue point.

During my 13 mile long run today, I felt like I was on the verge of a cramp the whole time.  My calves and hamstrings were twinging no matter what I tried to do, whether it was walking, running slow, or fast, or speeding up or slowing down.  I was drinking G2 during the first half of the run, and then water and Sport Beans the second half, but nothing changed.  I think I was slightly dehydrated today though, so perhaps that might be an issue.

I think I'll look at a electrolyte tablet for future runs, either Endurolyte tablets, or Succeed.  I need to do something soon though since I have another race in 5 weeks.

Setting up a New Blog

I decided to set up a blog about my running.  I'm not sure why I didn't do this a long time ago, but for some reason, the thought completely escaped my mind.  I started running in January of this year, and have had a lot of breakthroughs, a few setbacks, but have learned a great deal!  I'll try to backfill, but especially want to get my race reports up here, as time allows.  Anyhow, that's the plan.

Edited, 11/5/09 - Making some great progress getting my old reports in here, slowly but surely, I'll filling in the blanks.

Born to Run, A Book Review

I recently read the book, "Born to Run" by Christopher Mcdougall.  This was recommended by a guest speaker at an Omaha Running Club meeting back at the end of the summer.  It's a book about a somewhat-hidden tribe of Mexican Indians that live in the remote mountains of central Mexico, and the author's quest to eventually find them.  The Tarahumara Indians are supposedly elite athletes that are amazing runners that can run what seems like forever, and the author wanted to learn more about them and the races they run.  The book chronicles the journey deep into the heart of the Sierra Madre Mountain Range in central Mexico, spans a couple of years and provides some storied adventures for the author and his companions. I can't decide if this is a running book, or an adventure novel, but perhaps it's a mixture of both. It's a quick read, and I did learn a few things that I didn't know before (about barefoot running for example, about the history of how man was born to run, etc), but otherwise, it's also a book that I wouldn't want or need to own.  For what it was, it is an interesting read nonetheless!

Scary Event, Low Blood Sugar

I was scheduled for a 3 mile run today, but woke up to very windy conditions outside.  The wind was blowing around 30 mph, from the south, and it was a cold wind with spits of drizzle.  I've learned to not worry so much about the weather for my runs, but the one thing that can truly make a run miserable is the wind.  The wind is the one weather element that can make any other weather element downright nasty.  So, I opted to head to the gym instead.

I did get up early this morning with my wife, around 530 am, to help her with her pain meds.  She had foot surgery yesterday, and she needed some help early this morning. At that point, I ate 1/2 of cinnamon swirl bagel and went back to bed.  Then, I got my daughter up for school, and then headed to the gas station to get a cup of coffee.  And, I grabbed a chocolate cake doughnut, something I haven't had in a very long time.  I took my daughter to school, then headed to the gym since the wind was so strong.

About 1.5 miles into my run on the treadmill, I had a bad sugar crash, or what is known medically as hypoglycemia.  Now I do get these episodes occasionally, a couple times a year, but this was the worst one I've had in a long, long time.  Lights started to flash in my eyes, I got dizzy, I immediately broke out into a cold sweat, my heart was racing, it was bad, I felt light-headed, etc. I stopped and went to the gym cafe to get a snack, and within 5 minutes, I was OK again. I'm curious what would have happened if I had not had quick access to food.  I may have fainted (this happened once back in college).

Anyhow, lesson learned, the doughnut probably spiked my blood sugar, and my pancreas likely created a surge of insulin to compensate.  Then, the exercise used up my available blood sugar very quickly, and I promptly crashed. This could also be known as "Reactive Hypoglycemia."  I may want to consider carrying a snack (sugar packet, or GU, or hard candy) with me on future runs just in case this happens again.

Marathon Recovery Week 1

I managed about 6 miles on the treadmill at the gym yesterday, and did 9 miles today on a neighborhood loop with a 9:32 pace so my legs are definitely feeling good.  That's 24.2 miles total for the week, which had a blend of walking and running, so I'm happy with that.  However, I'm having a lack of motivation about the next race that I signed up for in December, and am now having regrets about doing so.  I guess it's still just part of the recovery process, I hope.  The Las Vegas marathon is a Rock n Roll event, so that should make it fun, and I'm even toying with the idea of running it for fun instead of trying to PR, and also thinking about joining the Running Elvi.  They are trying to set a record, and it sounds like a lot of fun.  It's Vegas, and to run as Elvis seems like such a goofy idea, I just might do it! Ha.

OMG, What Have I Done?

After some serious thought, and debating back and forth, I decided to do another marathon yet this year. I checked at work to see if I could get the time off, and also found a cheap plane ticket, so decided to do the Rock n Roll Las Vegas Marathon on December 6th.  I just have this nagging feeling that I could have done better in my first marathon attempt.  This is 6 1/2 weeks away, and should give me enough time to recover, then train hard for about 3 weeks, and do another taper.  I think I'm officially nuts, and perhaps should have let this go, but I just can't.  I'm not sure why, but it's something I've just got to give one more try.

I did manage a very easy 3 miles on the treadmill at the gym yesterday, and did 2.5 easy miles before work this morning, and I'm definitely getting my legs back.  Will close out the week with some additional easy recovery miles, then get back into it full swing next week.

Marathon Recovery Day 2

Today is better than yesterday, for sure. While I'm still stiff today, the legs seem to be doing better. I woke up this morning and did manage to get another hot tub soak in.  The hot water sure does help loosen things up.  While an ice bath is the best thing for immediate post-race recovery, nothing beats a nice soak in a whirlpool tub.  I also scheduled a massage early this afternoon.  I went to the Omaha Massage School and got a full hour-long massage for $35, not bad.  While the massage on the legs was uncomfortable at times, it really did help, and is something I'll probably do in the future after big races. And tonight, I did manage to do a 2.8 mile 1:4 walk/run combination.  Basically, I'm just trying to do a reverse taper recovery plan, to ease back into it.

On an unrelated note, I also had time to do a full post-race evaluation today.  While I'm very happy to finally have the first marathon in the books, I now wonder if I couldn't have done better.  I suppose these feelings are common for everyone, asking ourselves what we could have done differently.  In the end, my first marathon ended up like an extra-long long run.  My last long run of 22 miles 3 weeks before the race was at a 10:15 pace.  My 26.2 mile marathon averaged out at a 10:14 pace.  Given that I seem to be recovering well, I'm starting to question whether I might give this another shot in the not too distant future.  It's a personal struggle, questioning whether I could have pushed myself harder, and did I somehow subconsciously sandbag my own race by not giving it my all?  I did bonk during the race and cramped pretty badly near the end.  If I had run harder, would I have bonked sooner?  Or should I be happy with what I've done, take a break, and begin anew next year?  It's a real dilemma for me.

Marathon Recovery Day 1

While I am very sore today, it's not necessarily pain, just that my leg muscles are extremely stiff.  That's normal, although, it's becoming apparent that I probably didn't run the marathon yesterday as hard as I could have. I can walk up and down stairs OK, just very slowly, so that's a good thing.  I did arrange with my boss a few weeks ago to day a day of sick leave today, and he had no problem with that.

So, I've just been at home, taking it easy, and I did manage to go for a very slow walk around the block, which was about 3/4 of a mile.  Slow at first, but once I get moving, it's much better.  I've also used the Stick every once in awhile to roll my muscles, which also helps to keep extra blood flowing. I also plan to hit the gym later tonight to get a hot tub soak in, which will help too.

2009 Des Moines, IA Marathon

Short Version: I completed the marathon in Des Moines this morning, my first. I'm super happy, and it gives me a nice benchmark to improve upon for next time. My A) goal was just to finish and have fun, my B) goal was 4:22, and my C) finish time was 4:27:56.

Very Long Version (sorry):

The Expo: I attended a full day of the race expo the day before, and had a super fun time and learned so much. I attended the Jeff Galloway running school from 10am to 1pm, and really learned a lot. Definitely worth my time and money. He's a very interesting guy.  I sat in on the course overview with the race director and got some inside tips for the course. I watched the Running of the Sahara movie (running 4600 miles across the desert, see review), got a signed copy of the DVD, and then had the pleasure of having Charlie Engel (the main runner in the movie) sit right beside me at the pasta dinner. Wow, super awesome inspiration! And, I won a Fuel Belt handheld water bottle, and new pair of Adidas shoes! Neat!

The Race: Got up at 4 am, had a breakfast of bagel and peanut butter, a banana, and coffee, and packed and headed down to the race area very early. I literally parked 1/2 block from the starting line, that was nice! Sat in my car and mentally rehearsed the race since it was pretty chilly outside with temperatures in the lower 30s.

Met up with my Omaha running group to get a group picture, and before I knew it, we were off and running. What a glorious, beautiful day! Sunny blue skies, start temp around 32 degrees, but very windy toward the end of the run (running into a 20 mph headwind is not fun). The porta potty lines were long at the start line, but they were all empty when the gun went off. And, there weren't any lines any most of the porta pottys I passed, so I did take a restroom break around mile 10.

I wanted to start very conservatively to have enough in the tank to push through the wall that I knew I'd eventually reach. I had a 4:22 pace band for my goal, with a semi slow start, and a maximum fade at the end (based on my training runs).

No need to go into all the nitty gritty mile by mile (heck, I can't even remember some of it now), but the running was so much fun, the crowds were awesome, and the highlight was running around the Drake University track at mile 12, and seeing myself on their jumbotron TV screen was a kick. Everything was working with me, I was right on pace, all the way up to Mile 22. Unbelievable! And no knee pain at all! Another highlight was the table of mixed drinks at mile 15, screwdrivers, white russions, rum and cokes, whiskey and water, you name it, they had it. I politely passed it up, otherwise I may have thrown up, LOL. I got leighed around mile 21, since this was my virgin race (a group handing out Hawaiian leis), and that was fun. The water stops were phenomenal, great bunch of volunteers. Overall, no complaints about the race. It's a hidden gem.

The wheels really started coming off the bus at mile 23 though. I had reached that point known as hell, and I was definitely there. Mentally, it was very hard. Physically, my pace just really slowed but I kept moving. I hadn't hit my real wall yet, it was still coming. Right at mile 24, there was a water stop. I slowed to grab a Gatorade and a water (what I did at all of the last few water stops), and immediately, my left hamstring seized up without notice. I mean, I went from a 7 or 8 on the comfort scale, to 1 in the snap of a finger. Holy carp, I've never felt so much pain in my life! WTF? I literally could not make my left leg move, it hurt so much. I limped/hopped along on one leg (cursing, sorry about that to anyone that was within earshot), and the volunteers wanted to call someone for me, but I said, "NO." In about 1/2 mile, the severe cramp worked itself out and I was running again. Odd. I was back at level 8, cruising on all cylinders at mile 25, grinning from ear to ear. At mile 25.6, the same thing happened to my right hamstring, it seized immediately without notice. Bam, from a 7 or 8, to a 1, and I could barely walk. I was so damn close, and I was pi$ed. I did not want to hobble across the finish line. I had to turn a corner, and it was 5 blocks to the end. I turned the corner hobbling, and again, within a couple of blocks, I was running again as if nothing had ever happened. So, I was able to shuffle across the finish line, in an upright position, running, with a huge smile. I was done. I had just hit my wall (sort of), not once, but twice, for each leg, and managed to climb back out of it and finish strong (well, sort of).

I had 2 BBQ sandwich sliders at the end, a container of chocolate milk, a banana, and a bag of Jalapeno chips. Solid food never tasted so good. I immediately called my wife, and just had this overwhelming sense of satisfaction. I did it, I'm a marathoner.

What would I do differently: 1) Run my longer runs slower. 2) Go out even slower at the beginning of the race. 3) Do a training run longer than 21.6 miles. 4) Train harder.

Overall rating: 10/10 Even though I hit my wall, I battled back, and finished. I'm proud of that fact. It was my first race, and I'll take it. Now I have something to work on in the future for the next one. Yes, I think there will be more marathon races. I had a super fun time, I learned a ton, won some free prizes, met some running celebrities, and enjoyed every freakin' minute! And, I didn't die. Yes, I definitely rushed this, since I was not a runner on January 1 of this year. But, I pushed myself to a 4:28 marathon in 10 months. I know, nothing amazing about the time, but otherwise, to me, that's amazing.

Well, that's it sportsfans. I'm a marathoner. And damn proud of it.

Running the Sahara - DVD Review

Today at the Des Moines Marathon Expo, I had the privilege of watching the movie, "Running the Sahara", which is a documentary of the journey of 3 men running across the Sahara Desert.  I really had no idea who these guys were, but Charlie, Ray, and Kevin ran for 111 days straight, which included nearly 4300 miles, across the entire Sahara Desert.  Initially, it was just an ultra expedition, but evolved into a non profit group to help raise money for African well projects, otherwise known as H20 Africa.  Overall, it was a very interesting and unique movie, and it was a privilege to meet the lead runner, Charlie Engle.  As part of the showing, I received a DVD copy of the movie, which Charlie also signed.  As an interesting side note, Charlie also sat at my table a the pasta dinner later that night, so it was very intriguing to get to know him a little better and to learn why he chooses the projects he's involved in.  If you have a chance to see this, I'd totally recommend it, if for nothing more than the scenery, which is visually stunning, but also to learn one of the most important lessons of all, never giving up!

Registered for Des Moines

After this past Sunday's run (Omaha half + 8 more miles), I feel I'm ready for the Des Moines Marathon.  I've been waiting to officially register, just to make sure.  My knee has been the overriding factor this whole time.  In fact, I could wait until the day before the race to make a final decision, but I feel I'm ready. The long runs have been progressing, and the pain in my knee is mostly not an issue.  I see no reason why I couldn't run the Des Moines marathon, so decided to officially register today. At this point, I'm committed (or do I need to be committed, ha).

And now, the taper begins.  The taper does not mean that I don't run, it just means that I'll continue to ramp down my training over the next three weeks, to ensure that my legs are as fresh as can be.  The runs will still be at the same intensity, but the mileage will progressively drop each successive week.  This is also a time when self doubt begins, and the sinking feeling that you're losing all that you've accomplished over the previous 18 weeks.  Those are normal feelings, everyone has them, but in reality, they're just fantom concerns.

The main thing will be to stay healthy! That may be easier said than done.  The training cycle leading up to this point has put my body under incredible strain.  But, at the same time, my immune system has been bolstered (hopefully) by the hard training.  It will be a delicate balance.  My wife is a teacher, and my daughter is an 8th grader.  There are several cases of H1N1 going through her school, including a couple of my wife's co teachers, and a couple of my daughters classmates.  Must stay healthy!  Must stay healthy!

2009 Omaha, NE Half Marathon

I decided to participate in the Omaha Marathon this weekend, only doing the half, as part of a long training run for my Des Moines race in three weeks.  Leading up to this, I helped volunteer a couple of different times, with packet stuffing a couple of weeks ago, and also helped yesterday at the Expo to hand out race packets and t-shirts.

I didn't really intend to race the half today, since I had to run a total of 21 miles.  After doing the half marathon, I thought I'd take a quick break to grab a snack and a drink, then get back on the path and do another 8 miles or so to round out the day.

Did my normal pre-race routine though by eating what I would normally eat.  The weather was perfect this morning, clear skies, cool temperatures in the 40s, just a beautiful day for a race.  It couldn't have gotten any better.  I arrived about 1/2 hour before the race, to take a picture with my fellow runners in the Omaha Running Club.  After that, I thought I'd better grab a spot in the porta potty line since start time of 7 am was fast approaching.  With about 6 people still in front of me, and 2 minutes to the gun, I opted to pee behind a a tree instead.  I was desperate.

The race itself was very uneventful, just a really nice run.  I didn't push this at all, but just ran at a leisurely pace to get the miles in.  Finish time was 2:13:12.  My knee was feeling strong today, with no problems, so I could have run it a lot faster.  But, knowing that I had another 8 miles to do after the race held me back.  The most interesting part of the race occurred around mile 3.  While running past a local firehouse, it was apparent they were cooking breakfast, as the smell of sausage, bacon, and pancakes filled the air.  It was almost cruel to do that to us!  Ha.

After the race, I did grab a banana, a bagel, and a bottle of Gatorade, but then got back onto the trail to finish out my long run.  After 8 more miles, my legs were starting to give out and I was really slowing down.  I finished the day at 21.6, and headed to the nearest Village Inn to grab a refreshing meal.

All in all, I'd have to say I'm ready for the Des Moines marathon. I've been holding off registering as I wasn't sure I'd be ready, especially given my ITB strain earlier this year.  After today, I feel I've got the necessary endurance to complete the full marathon.  While I won't be speedy, I know I should be able to finish, and to me, that's what's important.

2009 Omaha, NE 10K Corporate Cup

I decided to run the Omaha Corporate Cup 10k race this morning (proceeds benefit the American Lung Association), even though I was working the midnight shift. I mainly did it to help out a friend at work, and wasn’t really looking forward to the race. It was a beautiful morning though, absolutely gorgeous, and made the PR of 51:46 a very special moment, which is a 1 1/2 minute PR over my previous 10k pace, although this is my first official 10k race.

I loaded up on a pot of coffee during my night shift at work in hopes that it would keep me going. It did, in fact, during the 1 hour before the race start, I think I went 3 different times, and once in the bushes behind an electrical junction box immediately before the race start. (Sssshhh, don't tell.) But, it also gave me the caffeine boost that I needed I guess. I did a 1 mile warmup jog, then settled in for the start. The event also included a 2 mile walk in addition to the 10k. The instructions were very clear that walkers were supposed to line up at the back, but I was slightly annoyed to find out that a horde of walkers were also up front. Guess they felt that had every right to line up wherever they wanted.

My initial goal was to just run this event as a nice run, since I was tired, and my knee hurt quite a bit during my warmup jog. But, the warmup loosened me up and I started out strong. Since I was in a mood to get the hell away from all the walkers up front, I weaved my way through them, and finally got into some clear air in about one quarter mile. Everything just felt good today, so I continued to put the hammer down. The knee ached throughout the run, but not enough to slow me down.

The course was a flat and fast, an out and back. At just over 2 miles in, the lead men were already on their way back, so seeing the Speedy Gonzales folks at the front was inspiring and made me want to push it even harder. Saw my PT as the lead woman of the pack, and that inspired me to keep pushing. At the 3.1 turnaround, I was just 20 seconds off my 5k PR pace and still feeling good, so I told myself to lay it all on the line. The last mile was a complete blur, as I just focused on my breathing, watched the ground in front of me as I continued to pick folks off left and right. My lungs were burning, my knee hurt like hell, but I gave it my all. I tried for a hard kick in the last 0.2 of the race, and found I still had a little to give, although I don’t really remember crossing the finish line. Then did a 1 mile cooldown just enjoying the moment.

All in all, it was an awesome race, despite being dog tired from working the midnight shift, and initially not wanting to do this race at all. I grabbed a water and covertly grabbed bagel from one of the corporate sponsor tables after the race, grabbed my souvenir koozy cooler (no medals for this race, bummer), then stopped at Mcdonald’s for my celebratory meal of Pancakes and coffee, which has become a tradition of sorts after long or hard runs. My pace splits were 8:33, 8:29, 8:15, 8:09, 8:11, 8:09, and 7.55 for the last 0.2, for a total of 51:46, which is 1 1/2 minutes faster than my previous 10k pace earlier this spring. Overall, I’m super pleased with that time, even though it's still within the back of the pack for my age group (35-39). The second 5k would definitely be a PR for me also.

It was a beautiful morning, couldn’t have asked for better weather, and I had a great time, and I got a PR!  Priceless!

A pic of me after the race, before heading to bed, showing off my koozy! Sorry it's so grainy and off-color, the Iphone camera doesn't do very well sometimes.

2009 Bill Seymour Grand Island Half Marathon

Short version:  Just completed the Bill Seymour HM in Grand Island, NE this morning.  This was a new PR for me by about 3 minutes, with a time of 1:56:31!  Woohoo, am super excited!  This was an awesome race!

Long Version:  Met up with some Runner's World forum-ites (Lacer and Keenagirl) before the race started, it was a pleasure to be able meet you.  Didn't know how fast I wanted to run this race, but had a preliminary goal of running this as a marathon-pace long run in about 2:10sh.  However, I've felt really healthy this past week or two, and thought I might have a legitimate shot at a new PR.  I strained my ITB on my 2nd HM earlier this year (see previous posts) but am back to nearly 100%.  PR time of 1:59:29 in May went to a PW time of 2:24 in the next race in June in Denver (due to ITBS), and then back to 2:12 at a race in July.

Awoke this morning to a thick, dense shroud of fog, and it was pretty chilly.  Couldn't even hardly see across the street it was so thick. Ate my normal pre-race breakfast of bagel, peanut butter, banana, and Gatorade, got dressed and headed to the course.  Met up with Lacer and Keena, said hello, then did a little warmup jog of about 1/2 mile (to stay warm) and then the race began.

Started off really strong, and everything just clicked today so I just kept putting the hammer down. Absolutely no knee pain at all.  Best split was 8:40 at mile 7.  But overall, this was just an awesome race! It's pancake flat, so that really helped. At about mile 9.5, my right ankle cramped pretty badly.  It did that last week on my long slow run at mile 13.5, so I'm going to have to figure out what's going on there.  The cramp worked itself out by about mile 11 thankfully.  I was also having some minor gut issues, not sure why since I changed nothing at all in my pre-race routine, although we did do a tailgate lunch at work yesterday, and I did have a Dairy Queen blizzard last night before bed. Hmm.  Don't think I'll do that again.

I'm not going to lie, the last 1 1/2 miles of the race was rough.  I just maintained my pace, and didn't really have enough for a strong kick at the end.  I knew I had already nabbed a new PR so didn't feel the need to push it any harder. Final time was 1:56:35, my previous PR was 1:59:29, so I'm super proud that I was able to shave a full 3 minutes off my time, and have fully recovered from my ITB injury earlier in the year!

After the race, I milled around for just a bit to meet up with Lacer and Keena again, and then headed back to the motel for an ice bath and a quick race report, and then headed back on the road to go to work this afternoon. Am a little sore, even after the ice bath, but I really pushed the pace hard today, so it's a good sore, and I'm totally loving it.  Now, I get to eat all the food I want.  Yeah!

The Des Moines marathon looms in 6 weeks, and this race has given me enough confidence to keep going!

Here is a post race picture.  I'm not particularly excited about this picture, but it's still documentation that I ran the event.

Race on!

Home Ultrasound Unit

After some debate about whether it was a worthwhile purchase, I decided to buy a home-use ultrasound unit.  As I mentioned before, I truly believe in the power of ultrasound to create deep heat in your muscles and joints, which ultimately causes cavitation in the cells at a microscopic level, which ultimately makes the blood vessels get bigger. This brings more blood to the affected area, and also helps to carry away more waste, which also helps to eliminate the underlying inflammation, the most important thing. So, after doing some research, and a cost analysis, for me, it was worth the expense.  I have to say, after a week of using it once (and occasionally twice) a day, I think it's really helping, and a lot of my pain in my knee is gone.  I still get pain in my knee on longer and more intense runs, but it's getting much, much better, and I have to think it's a combination of everything I've been doing. 

The unit I purchased appears to be the most common, and from all accounts, the most reliable.  It's sold by the Mend Me Shop, and comes with a special blend of medicated gel.  Yes, the unit is somewhat pricey, but given it's potential use over several years, it's an investment in my overall health and well-being, which I personally can't put a price-tag on. After using it for more than a week, I have nothing but good things to say about this unit!  It has 3 level of intensity, has 3 different timer settings, and has a continuous and pulse setting.  It also came with a detailed instruction manual on how and where to use it.  I'd definitely not be hesitant to recommend this to someone who is dealing with their own aches and pains, and I feel comfortable in the quality of the product.

Joined My Local Running Club

I decided to join my local running club, mainly to get some companionship during my long runs.  I'm a loner mostly, and do all my runs on my own.  I have no problem with that, other than the fact that my long runs are now starting to increase into the mid teens, and eventually will head toward 20-22 miles by the end of my training plan.  While I know I can continue to do it on my own, I also question whether it might not be helpful to join the distance training club, in hopes that they will help pull me along.

The club has been meeting every Wednesday night for midweek runs, and every Sunday morning for long runs since April, and will continue through the fall.  Even though I'm a couple of months late, it will still be beneficial as we move through the remainder of the summer and into fall, and it might be good to connect with some local folks to make some new friendships.

The Wednesday night meetings typically include a guest speaker, providing various running-related topics of discussion.  While I've learned a great deal about running over the previous 6 months, I'm still a newb, and there's always something more to pick up on.  Membership to the Omaha Running Club is $20 per year, not a bad deal at all.

Last PT Visit

Today was my last PT visit I think.  After the Okoboji HM yesterday, my knee is a little sore, but essentially, I believe that additional PT visits won't be that productive.  I know what to do and how to manage the pain.  Although, I may consider purchasing a home-use ultrasound unit, as I feel that really helps to knock out the inflammation, on a microscopic cellular level.  They seem to be somewhat affordable, and given my recent experience with no-pain runs after the ultrasound therapy, it's worth a shot.  I also opted to get fitted for custom orthotics today. The PT feels that it would only help, to make sure that my feet are in proper alignment, which will help with any pains I might have elsewhere.  Plus, insurance will cover 85% of the cost, so I might as well take advantage of that benefit while I've got the chance.  The orthotics used here are made by Sole Supports and utilize the MASS approach (Maximum Arch Supination Stablization).  I think they will really help me in the long run, and are worth a shot in my opinion.

2009 University of Okoboji Half Marathon

I did the University of Okoboji Iowa (mythical) half marathon today on the spur on the moment, signing up just a couple of days ago.  They also run a full marathon, a 10k, and a triathalon.  It's mostly a no-frills event with a cheap registration fee.  This was my 4th HM this year, but I just wanted to run this as a long run as part of my marathon training for Des Moines.  Mostly during July, the humidity can be very oppressive in the Midwest, and it can be horribly hot in this part of the country, but this weekend provided record low temps with race-start readings in the mid to upper 40s.  Wow!

Short version.  I finished, with a time of 2:11:48.  While this is no where my PR of 1:59:29, it's also a lot better than my PW of 2:24 from last month.

Long version:  I'm in the midst of a training plan to run a full marathon (maybe, we'll see), but hurt my ITB a couple of months ago, and have been slowly battling back ever since.  And, I've been making slow progress (see previous blog entries), and have shaved 13 minutes off my injured time of 2:24, with a race finish time today of 2:11:48.  I'm OK with that, it was good for me since I was just using this as a long training run anyhow.

The race today took place around Lake Okoboji, in northwest Iowa.  The race itself is extremely no frills.  Only the marathoners get finisher's medals (did not know that going in).  No bathrooms on the course, water stops are served off card tables and out of the back of pickup trucks, no post-race food.  The course was very scenic though, going through Iowa farmland, then through the neighborhoods surrounding the lake, with beautiful vistas of the lake, tons of boats, etc.  But the rolling hills were constant, and made the course pretty challenging.  I was a little worried about the race-start temperatures being pretty chilly in the upper 40s, and originally was going to wear a long sleeve running shirt, but a RW forum post steered me in the right direction.  Dress for mid and post race temps, not start race temps!  Thanks RW Beginner's forumites for the great advice!!

I only stopped once to stretch my ITB and hamstring around mile 9, and otherwise, ran the whole thing.  I also wore new Balaga socks during the race, and this was also the first race that I've run in the green Superfeet insoles.  My feet were killing me around mile 11, and I thought I was getting a huge blister, but no blisters when I was done, phew.

Lessons Learned: I was a little bummed when I learned that only the marathoners received a finisher's medal. I'm not a fast runner, and for this mid-to-back-of-the-packer, it's all about the t-shirt and medal for me.  LOL.  I know that sounds crazy, and it doesn't really mean anything, but I legitamately was let down when they had nothing to give me at the end of the race.  I guess it's my little momento of the race to add to my collection, and I couldn't believe I could get so hung up something so trivial.  I felt like a kid with no present under the tree at Christmas.  Geesh, am I that shallow?  LOL, I guess so.  So, I intend to buy my own running medal and have it engraved for this race.  You can buy generic ones on the Internet for $3, so not sure why the race directors couldn't pony up for one for the halfers too.

Second, when I run something like a half marathon, I feel a real sense of accomplishment.  Running 13.1 miles is not easy.  I felt so proud, as I have the previous 3 races.  That is, until I looked at my standings compared to everyone else.  I've openly admitted that I'm a pretty slow runner and I thought I was OK with that, but when I compared myself to all the other faster runners, it kind of makes you question why you're doing this.  I have to learn that it's not about the desination, but the journey (hence the name of the blog).  After every race, I have to learn to relearn that lesson. It's the journey.  Doesn't matter where you're at when you finished, the most important part is that you finished and put in your best effort.  I still ran 13.1 miles, even if I was in the bottom of the pack.  I'm a slow runner, but da#%@t, I'm still a runner.  Period.

Here are a couple of pictures:  The first is immediately post race, while waiting to catch the shuttle back to my car.  The second is an elevation profile of the race.  Rolling hills throughout.  I might have nightmares about those hills, we'll see.








Race on!

Another PT Visit

Another PT visit today, same routine, just a different day.  Full round of ionophoresis (ultrasound), an Empi patch (iontophoresis), and out the door.  Since the pain is nearly gone, I don't think I'll have many more visits, at least that's what I'm thinking right now.  It seems that I'm getting a real handle on the pain, what caused it, how to treat it, and how to manage it.  When I'm running, if I feel the pain coming on in the insertion point on the lateral (outside) of my knee, I just stop and stretch my left hamstring, and also do an ITB stretch for my left hip.  That usually helps keep the pain at a minimum during my run, and I can keep going.  The pain is much, much better than it has been, but still there from time to time.  I also ice my knee after every run, no matter what!  Keeping the inflammation to a manageable point is the most important thing.  There is no pain during normal activities, like bike riding, walking, etc, so as long as I just keep doing what I'm doing, I think I'll be OK!

Wow, Knee Pain is Much Better

I have to admit, my knee pain is improving greatly!  I think a combination of everything is working!  I was able to run this evening, 8 miles, without any pain until near the end.  Amazing!  Woohoo, finally on the road to recovery.

Today was also Independence Day.  I did have to work, and we had no solid plans for the evening.  It was a cloudy, drizzly, cool day today, so we decided to just do a BBQ at home, then go to a movie.  After work, I decided to "run" to the movie theater to buy tickets, then run home.  The round-trip was 8 miles.  We then had a great BBQ, and we all enjoyed, as a family, Ice Age 3.

Bottom line, I'm a firm believer in both phonophoresis and iontophoresis as treatments for ITBS.  They work!

Second PT Visit, Pain Improving

Had my second PT visit today.  Today, she did a round of phonophoresis with dexamethasone, which uses ultrasound (sound waves) to inject or enhance the delivery of the medicine into my ITB insertion point. She also gave me another Empi patch with dex too.  The Empi patch is a multi-hour therapy, which electrically injects the anti-inflammatory into my joint over a 5 hour period (it's powered by a  ring of watch batteries).  This, in combination of Aleve twice a day, along with the various stretches that she has given me, and continued icing of the knee after every run is really helping with the pain. I feel that I might actually me making a significant improvement.

First PT Visit

Today, I visited a physical therapist in hopes of getting some help with my ITBS.  I've been dealing with this on my own for the last 6 weeks, with not much improvement, despite my best effort to try various stretches, etc.  After visiting with the PT for a bit (she's a very competitive marathoner, and now has a doctorate in PT), she's given me several stretches to try to get my body back in alignment.  She feels that my hips may be slightly out of align, and has given me a toolbox of things that I can do to get back on the mend, including stretches, and also hip positioning techniques.

I guess I was perhaps looking for a smoking gun, and a magic bullet to get me on the road to recovery, but in the end, I think it will just take time.  One thing she did do was give me an Empi patch, which essentially micro-treats the pain location with an anti-inflammatory medicine called dexamathasone.  This technique is called iontophoresis, which uses a small electric charge to deliver a medicine directly through the skin. But, this should really help to knock down the inflammation in my knee.  She also suggested a full course of Aleve, twice a day for 10 days.  The pain is a result on inflammation in the insertion point of my ITB, and until that goes away, neither will the pain.  Icing my knee after every run will also help.  She also suggested that I think about custom orthotics, since my feet pronate a bit.  At the very least, she suggested I try some OTC orthotic inserts like Superfeet, to start getting my feet in the right position.

Hopefully, all of these things will lead to a solid recovery!  At this point, I need all the help I can get.

Decided to Visit the Doctor

I decided to visit a sports medicine doctor today since my knee pain just doesn't seem to be getting better.  After the run at the Rocky Mountain Half Marathon in Denver this past Sunday, I guess I need to get this checked out.  In hopes of avoiding the middle man, I skipped a visit with my family doctor, and went straight to a well-known sports-medicine group here in town.

The good news, after taking a series of x-rays, the doctor is sure that I haven't really torn anything and that I just have a very tight ITB.  This puts pressure on the knee, which leads to the the pain on the lateral side at the insertion point where the ITB connects.  My knee-cap is slightly displaced on the lateral side (just grew that way), which also compounds the problem.

The solution is to see a physical therapist, since there's no real damage that a doctor needs to repair.  I've made an appointment for June 25 with one of the leading running PTs in the area.  She has run numerous marathons, winning 8, and has qualified for the last 3 Olympic Trials.  I'm pretty sure she knows her stuff.

Where to Go From Here

I've been evaluating my running to date, and I'm now at a crossroads, of sorts.  I've run 3 half marathons, and while I've done OK in them, I've also not done exceptionally well either.  In other words, I'm not fast.  I never thought I would be, so that's not really an issue.  But, I have a choice now, and have to give this some serious thought.

I've found that I really love running.  Sure, there may be times during a long run that I'm not particularly fond of it, but overall, I really love the way I feel after a run.  It's that runner's high I guess.  So, I have a choice.  For the rest of the year, I can continue to focus on the half marathon, and do additional events as time allows.  There are several regional events that I could do, and that would be fun.  Or, I could start focusing on shorter events, and do more 5k and 10k races.  But, I'm not sure I really like the shorter events.  Granted, I haven't done a whole lot of them, but for now, I think I'm more content doing longer runs. Since I don't necessarily have the speed to be competitive, I think I would get more satisfaction from being a mid-packer in longer races.  Or, I could shift gears and attempt a marathon this fall.  I know there are many folks that say you should not rush into marathon training, and I respect that.  But, at the same time, if I can overcome my knee issues, and can continue to lengthen my training program, I don't see any reason why I couldn't do a marathon this fall.

Either way, any of the 3 choices above keeps me out there, running.  That's the most important thing.  There are merits to each one, and I'll need to give this some serious thought.  Now, having said that, the 3 choices aren't that exclusive from one another either.  In other words, if I choose to train for a marathon (assuming my body can take the beating), that could also lead to improved times in the half marathon, as well as 5k and/or 10k races when I start doing them.  Can I really do a marathon?  Actually, I think I can, but do I want to?

2009 Rocky Mountain Half Marathon

Short version: I finished my 3rd Half Marathon with a time of 2:24:11. While that’s 24 minutes off my PR pace, that’s OK! My knee hurt throughout the race due to a flare-up of ITBS, so I’m just thankful to have finished and wasn't really concerned with my time!

Long version: I was a little nervous about this race because I’ve been dealing with a case of ITBS in my left knee over the past few weeks, and it hurts pretty badly when I run longer distances or run really hard. But, I had registered for the race a few months ago (prior to straining my ITB) and our hotel was already paid for, so I decided to do the race anyhow. Was that smart?  Probably not, but I'm still learning. We spent a couple of days in Colorado prior to the race to get acclimated to the higher elevation and also visited some family and friends and enjoyed a small family vacation in downtown Denver.

The couple of days prior to the race, I made sure to stay super hydrated since we were up in the mountains, and also got in a lot of walking and some good swimming at the hotel pool, and felt really good up to the race with no major ills.  Note, the knee does not hurt, unless I run.  I slept really good the night before the race (oddly enough) and woke up promptly at 6am when the hotel wakeup service called. I ate my usual breakfast of a bagel, peanut butter, banana, and some Powerade, then dressed and walked the 1 mile to the race start.

I did some light jogging around the block to warm up near the starting line, and did some stretching to loosen up my muscles. Since I was particularly nervous about my knee and how well it would hold up, I had to use the porta potties not once, but twice to take a pee, finishing the second time about 3 minutes before the race started. Yikes, that was close!  ha  The weather was perfect, with sunny blue skies and temps around 60, along with light winds. It was a gorgeous day! The race started soon enough and we were running. My knee immediately began to hurt within the first few blocks, and I knew at that point that it was going to be a very, very long run. :(

My wife and daughter were able to meet me along the course at about 1 mile, and I was so thankful to see them. I waved and kept running. My motto lately has been, “Run when you can, walk if you have to, crawl if you must, but never give up,” a quote by Dean Karnazes, and I just kept repeating this over and over in my head as the miles ticked off and the pain continued in my left knee. I ran mostly, but did stop to walk occasionally every mile or two, and mainly to stretch my left hamstring, which really seemed to help with the pain in my knee. I did have to stop at about mile 5 to use the porta potty again, but otherwise, the remainder of the run was OK and really fun, other than my knee just ached non-stop. The knee pain wasn’t severe, just a nagging dull ache that kept my pace pretty slow overall.

The course started in downtown Denver and continued for about 4 miles amongst the sky scrapers, then along the South Platte River, then past Elitch Gardens, past the Denver Broncos stadium, then to and around Sloan’s Lake (which was awesome with snow-capped mountain vistas in distance), then back into downtown Denver.  Overall, it was a beautiful run!

I was also initially worried how the higher elevation would affect me since I’m a flatlander from Omaha, but I wasn’t really running hard enough to even be significantly winded. Unfortunately, what was slowing me down was my stupid knee and the pain it was causing. The last mile of the race was especially painful as I kind of hobbled toward the finish line, but I did cross it with a big smile on my face, as I again saw my wife and daughter cheering me on about 500 feet before entering the finisher’s chute. Ironically enough, as I saw them, the song “Taking Care of Business” by Bachman Turner Overdrive came onto my Ipod, which really pumped me up too to get me to the finish line.

I had a finish time 2:24:11 (well, well within the back of the pack), but you know what, I was still really happy with that. While it’s 24 minutes off my PR pace, that’s OK! I never expected a PR in this race because of the altitude and my ITBS, and I’m just super happy I was able to finish it, and despite the pain in my knee, I had an awesome time and am so glad that I persevered.  The medal was also very cool, and certainly worth the effort put into the race!

After munching on a bagel, a banana, and drinking both a bottle of water and Gatorade after the race, we walked the 1 mile back to our hotel, I enjoyed a super hot shower and changed clothes, and then we hit the Interstate for an 8-hour car ride home to Omaha. Ugh. It was also lunchtime, so we decided to stop at Ihop for a much-deserved celebration meal. I enjoyed a huge stack of chocolate chocolate-chip pancakes (yes, double chocolate), 2 scrambled eggs, hash browns, bacon, and about 4 cups of coffee. I then proceeded to eat the rest of my wife’s breakfast, including her left over pancake, another egg, and also polished off the remainder of my daughter’s hamburger and French Fries. In other words, I ate like a pig, and it felt good with no guilt!

At that point, I let my wife do the driving so I could stretch out in the back seat and iced my knee all the way home. We did stop every once in awhile so I could stretch, and keep the legs moving.  When we got to Omaha, my knee felt great, and I have no major aches and pains anywhere else in my body. Yeah!

And now, marathon training possibly begins next week for a fall marathon in either September, October or November. I need to let my knee rest a bit, but I definitely feel confident that after 3 half marathons under my belt, I’m ready to try a full. We’ll see. Race on!


This is a photo of me about 1 mile into the race. Since it was Flag Day today, I decided to wear a flag running outfit, with a flag visor, a stars and stripes singlet, and flag running shorts and flag socks. I got a ton of crowd support which was cool! Note the knee brace on my left knee, which helped, but certainly didn't eliminate the pain.