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.