The Monthly Log 12/31/08

Number of Runs: 17
Total Distance: 151.22 miles
Total Time: 23:43:12
Longest Run: 20.04 miles
Avg Distance: 8.90 miles
Avg Time: 1:23:42
Avg Pace: 9:24/mile
Medical: Calves, right shin, sore nipples
Events: None

Another month comes to an end; my last full one before the big day. No races, but plenty of distance records, and despite some weather reschedules and some minor niggles, I only missed two short runs.

The month started with a 15 miler, a challenging run in the early morning cold. A minor calf strain resulted, but an extra day off seemed to do the trick and it hasn't flared up in a while now despite the continual building of mileage. The right shin has been iffy on and off, but any pain hasn't ever increased to a worrying level, so the "devil I know" is still just that and nothing more. I noted the sore nipples. At one point, they actually bled, so I finally took them seriously and bought some medical tape. The last few runs, including Sunday's 20 miler, I've taped them up and they're no longer an issue.

Ice and snow were intermittently factors, but in fact, I've been fairly lucky. All my major long runs are in the books except for one 13 miler this weekend (and early reports are that the weather will be fine then too).

In many ways, I'm struggling to come up with anything interesting to say, and in marathon training 'uneventful' is almost always good. My pace was solid, slightly faster than November, again despite longer average run distances. My shoes held up well. I learned that GU tastes way better in the heat of the run than it does as an impromptu dessert food. Not exactly riveting stuff eh? Good.

The highlight was probably the 20 mile run. 20 miles is something that requires concentration, application and a certain stubbornness. At the beginning, you feel good, but there's so much in front of you it's almost something you don't want to think about. About half way, there's the aspect of knowing that as far as you've already run, and with fatigue already somewhat of a factor, you still have that same distance ahead of you. Towards the end, the challenge is simply to keep going and try as best you can to ignore all the signals your body is sending you to stop. It's an episodic, phase-like progression, and one that I'd imagine closely replicates the marathon experience itself. For me, getting through it, and getting through it healthy was essential. Having run twice since without repercussions, things look good on that front, so now it's simply about staying on my feet and not doing anything stupid.

I think it was about mid-September the first time I really thought about doing the Arizona marathon. At that time, it was 110-120 days away. I knew I'd tried before and failed, and I knew that I was two years younger then even. I knew my shins were already slightly tender, and I knew I was too heavy. In other words, best intentions notwithstanding, I really had no idea if I'd make it to the start line. Now, that 110-120 days is down to 18 (and only 15 before I fly to Phoenix). I've done eight runs of 10+ miles (having done zero before then), and I'm virtually pain free. I've raised $705 for charity, with more expected. I've got my race number... this thing... it's really going to happen!

Happy New Year!

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Daily Log 12/31/08

Distance: 8.09 miles
Time: 1:10:30
Pace: 8:43/mile
Weight: 194lbs
Terrain: Rolling
Temperature: Cold and clear
Gear: Gobbler Grind Shirt, Adidas Long Running Pants over Adidas Running Shorts, Adidas Running Fleece (discarded after first 2 miles), Reebok Stocking Cap, iPod Shuffle, Nike Air Zoom Vomero Shoes
Hydration: Water
Fuel: None
Medical: Minor right shin
Recovery: Stretches, ice, Aleve
Shoe Mile Count: 276.15 miles
Days until Marathon: 18

I went to Garry Gribble's yesterday to see about some new shoes, but after inspecting my old ones and checking to see if I had any trouble with them, the guy said I'd probably be fine with the ones I have and since he's an expert and turned down an easy sale, I decided to trust him and go with it. At $125, I don't want to buy something I don't need yet.

So I laced up the old guys and headed out for my mid-week middle distance run of 8 miles. It was another great day for running. Much colder than yesterday, but no wind and sunny skies. After warming up I didn't even need the fleece and completed the last 6 miles without it.

My legs felt strong. Very minor right shin ache, but no worse than yesterday, and everything else felt stronger and more recovered from the weekend. My pace was fairly brisk, but I've stopped obsessing too much about that. As long as I don't feel totally spent afterwards, as far as I'm concerned I haven't overdone it, and I felt fine today.

So another month is over and I'm still mobile, healthy and strong, with just 18 days left until the payoff. Of course, tomorrow will also mark the first day of 2009. I'll give you one guess as to what my main New Year's resolution will be.

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Daily Log 12/30/08

Distance: 4.08 miles
Time: 45:16
Pace: 11:05/mile
Weight: 194lbs
Terrain: Mostly uphill first half, mostly downhill second half
Temperature: Warm and windy
Gear: Gobbler Grind Shirt, Adidas Running Shorts, Gobbler Grind Running Cap, iPod Shuffle, Nike Air Zoom Vomero Shoes
Hydration: None
Fuel: None
Medical: Minor right shin
Recovery: Stretches, ice, Aleve
Shoe Mile Count: 268.06 miles
Days until Marathon: 19

Jill's off work this week so she asked if I wanted to run with her today. As it was important I take this one easy, I thought this was an ideal way to keep my pace down. As an extra precaution, I also lined up a pretty soft music selection so I wouldn't get too pumped up and start sprinting off to some Slipknot or something. Really, it was a great recovery over the old Santa Fe trail. The weather was great, and although tired, my legs were basically fine except for some very minor right shin pain - I almost didn't even note it above, but I wouldn't want you to think this thing was too easy now, would I?

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Official Stamp

I received final confirmation yesterday from the marathon organizers. Most of what they sent was on their website, but the one thing new was that I received my race number. I am #5546. Nothing particularly dazzling about that, but I suppose it adds a certain official stamp to proceedings.

One thing I'd forgotten was that I'd put down 4:15:00 as my predicted finish time. If the race goes as well as some of my long training runs have, that should actually be quite conservative, but that's alright. I'll be lined up in a corral with a similar speed of runner, and that will hopefully curb any temptation to go out too strong. The 20 miler has given me a lot of confidence, but I still have no clue what it is to run further than that, and I've read many articles that claim that a marathon doesn't really start until mile 20. Yikes.

Going to try to get back out on the roads today. My legs are still plenty tired, but I think a slow 4-miler should be doable. The weather's way too nice to pass up.

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Shoe Reality

It seems almost unbelievable to me that a pair of shoes I wore for the first time a little over 2 months ago already have 260+ miles on them. If I complete my final training runs as planned, another 60 would go on them by the race. Opinion is divided as to how long a pair of running shoes should be worn... the weight of the owner, the economy of the person's stride and the quality of the shoes themselves are all factors. What seems clear however is that mine will have many more miles on them than is advisable for a race of 26.2 miles. After doing some research, although not everyone agrees on the optimum wear to have on a pair of race shoes, I haven't found a single one that said you should run a marathon with more than 150 miles on them, so I'm going to have to bite the bullet and buy a new pair.

Given how successful the current pair are, I intend getting the exact same ones again, and will wear them for my middle distance and long runs from now until the race, keeping my old ones for the shorter distances. That should break them in without wearing them down, and leave me in good shape. Pains me to spend the money, but it would pain me more if my legs were to break down at mile 15 because I'm running in worn out shoes.

Who was it said that running was a cheap hobby? Give me his address so I can T.P. his house.

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Daily Log 12/28/08

Distance: 20.04 miles
Time: 2:59:35
Pace: 8:58/mile
Weight: 194lbs
Terrain: Moderate inclines and declines over first half, gently rolling second half
Temperature: Cool, sunny and breezy
Gear: Adidas Long-Sleeved Climacool Shirt, Adidas Running Shorts, Gobbler Grind Running Cap, iPod, Nike Air Zoom Vomero Shoes
Hydration: Water, Gatorade
Fuel: Tri-Berry GU Energy Gel
Medical: None
Recovery: Stretches, ice, Aleve, menthol rub
Shoe Mile Count: 263.98 miles
Days until Marathon: 21

And so it's in the books. 20 miles.. the Mount Everest of the training portion. My legs are sore and I feel like I want to hibernate, but I got through it and now can start tapering for the race. The home stretch, if you will, is finally here. If my training were itself a marathon, I'd be at around mile 24. The hard work is done, now I just need to stay upright and I'll make it.

So, where to begin... I feel like I want to tell a big long story. After all, I just dedicated almost 3 hours of my life to the thing. These posts might be dry and repetitive, but so is training for a marathon (except when it rains). I suppose I will spare any random viewers from rambling on all night about it, but you know... give me a little rope, it's not every day you run 20 miles (thank God).

How about I confine it to some bullet points?

Weather: Perfect. Unlike the trying conditions for last week's 18 miler, it was relatively warm, the roads were clear, and although a little breezy, I really couldn't have asked for much better conditions in late December.
Course: Intermittently hilly over the first half, the second half was, by design, pretty gently rolling with only a couple of inclines. It certainly wasn't as flat as Arizona will be, but even Jill (who ran her first 10 miler today over a similar second half route) liked the course, which definitely should tell regular readers something about the terrain.
Injuries: None really. My shin was just a little sore for the first mile or so, but I didn't notice it after that. Little niggles cropped up here and there, but nothing that persisted, and although everything hurt at the end, early signs are that it's simply a result of my legs hitting hard ground God knows how many thousands of times. My primary goal for today was to make it through without getting injured and, knock on wood, I think I pulled it off.
Pace: 8:58/mile was certainly faster than I was aiming for, but when I finished, I knew if my life had depended on it, I probably could have muscled my way through another few miles, so I will take that to mean I didn't overdo it. I never felt like I was going too quickly. I wore an iPod today (until the batteries annoyingly went out about 45 minutes from the end), and was singing along with the tremendous songs I'd selected, so I clearly wasn't overly taxed.
Energy: Through about 15 miles, I felt fine, but by 18 I was definitely struggling. I waited too long to take my gel this time and although I finally did (at mile 18), it took about a mile to kick in, so the 19th mile was without question my slowest and hardest. It's possible I'd hit the infamous "wall", although I've always assumed that hitting the wall was like falling in love - if you're not sure, it hasn't happened. So maybe not. Anyway, once the fuel had taken effect, I was able to pick it back up again on the final mile, and a quick check of my watch revealed that a slight uptick in pace would get me in under 3 hours, so I went for it, and succeeded by 25 seconds.

The longest run remaining will be 13 miles next Sunday, and that will be the only remaining occasion between now and the race that I'll run more than 10 miles. Only just over a month ago I ran that distance for the first time ever, and now it's part of my "warm down". The ability of the human body to adapt, even one as doughy as mine, is really quite remarkable.

Special shout out to Jill. Her first 10 miler happened by accident today, thanks to her peerless lack of directional sense which led her to go a mile and a half off course, but she's naturally thrilled to have managed the distance, regardless of how it happened, and should now be well prepared for the Half.

3 more weeks!

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Devil I Know

How was your Christmas?

Mine was pretty good. Good food, some decent photos, and my favorite present, a pair of TempurPedic slippers. Billed as the most comfortable slippers in the world, they may just be. I've hardly taken them off since I got them. Great for aching feet which I seem to have a lot lately - go figure.

My right shin's actually been rather sore the last couple of days. Although I'd toyed with the idea of running yesterday, a combination of the injury, the slick roads, and Christmas spirit kept me inside. Today the decision was harder. The temperature inexplicably shot into the 60s, and it took all I had to resist wearing a short-sleeved shirt and shorts, and getting in my scheduled 5 miles, but when I failed the back yard test, good sense won out. The last thing I need is to risk exacerbating something now, particularly on a pretty meaningless short run. The shin is the devil I know, and experience tells me that caution must reign supreme with a huge Sunday just around the corner.

When I started this thing, there were several landmarks before the race that I had in my head that I felt like I had to get through successfully in order to make it to Arizona.

KC Marathon Relay -- I was already signed up for this, so it was the first thing on my to-do list. It also, obviously, was my first marathon experience, so it gave me a little insight into the atmosphere of such an event, and even into such minutiae as race etiquette.
10 mile run -- As well as being a "double-digit" run, this would also mark my longest ever distance covered, 9 being my previous record. Occurring on the same day as the New York Marathon, completing this was probably my second-proudest training accomplishment so far, behind the....
Half-Marathon -- I initially thought this would occur in training, but it of course ended up being an actual race, and so far has been the unquestioned highlight.
15 mile run -- First time I'd covered more than half the marathon distance. My early morning canter in the cold wasn't my most comfortable run, but coming when it did, in the middle of a stretch of nine weeks of double-digit long-runs (assuming the next two longies go according to plan), getting through it was all that was really important.
40 mile week -- This wasn't actually a goal starting out, but for whatever reason, many training plans call for the peak week to be 40 miles, so it's a notable distance. Although it sort of happened by accident, a result of rescheduling a couple of runs, I managed it twice, the second time getting as high as 48 miles.
100 mile month -- Fell just three and a bit miles short in November, but had no trouble surpassing it in December. In fact, I have a shot at ending the month with about 140 miles in the bank.

Only one still remains.

The infamous 20 mile run. Part of me is honestly amazed that I've even made it to this point, but now, here it is, my very next run, set for Sunday, only 40-odd hours from now. Yes, I've done 18, but is it just me, or does 20 sound like a lot more than that?

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Christmas Eve Log 12/24/08

Distance: 9.39 miles
Time: 1:26:17
Pace: 9:10/mile
Weight: 195lbs
Terrain: Rolling Hills. Thin layer of snow with occasional clear stretches
Temperature: Cold and calm
Gear: Adidas Running Fleece, Long-Sleeved Nike Shirt, Adidas Long Running Pants over Under Armour 'Compression Pants', Nike Air Zoom Vomero Shoes, Reebok Stocking Cap
Hydration: Water
Fuel: None
Medical: Mild right shin, left ankle
Recovery: Stretches, ice
Shoe Mile Count: 243.94 miles
Days until Marathon: 25

Quite a pleasant day for a run. The air was certainly fresh, but very little wind and clear, sunny skies meant I could leave the heavy hoodie in the car and just run with the light fleece. There was a thin layer of snow on the ground, but footing wasn't really a problem and it actually made for a softer landing, so really not too terrible for the old legs.

My right shin was a bit sore starting out, but eased up after a couple of miles. It's been the one recurring ache I've had during training, which in some ways makes it less worrying when it comes up. If it hasn't escalated to this point, as long as I don't take any unnecessary risks, I think it'll be OK. I also have a good basis for comparison with this one. I've had some painful runs because of it. Today didn't come close to being like one of those, so I barely paid it any heed.

The other issue was when I landed awkwardly and twisted my ankle at about mile 3. Obviously, at the time it was a bit stressful - I almost fell over - but I kept going and after a half mile or so, it felt fine, so I don't think I've done any damage, though some ice might be a good idea to limit any minor swelling.

The pace was around my intended marathon speed again, and really I felt like I could have run a lot faster were I not a) trying to keep myself fresh and b) concentrating on not slipping in the snow. Just about perfect. Over 9 miles - before this began, my all-time furthest distance run - being able to say I had plenty left in the tank at the end gives me a lot of confidence that I'm doing this the right way. Good job really. With only a little over 3 weeks left, it's a bit late to change things now.

Merry Christmas everyone!

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Daily Log 12/22/08

Distance: 5.30 miles
Time: 48:28
Pace: 9:07/mile
Weight: 195lbs
Terrain: Up and down
Temperature: Cold, slightly breezy
Gear: Under Armour Running Hoodie, Adidas Running Fleece, Long-Sleeved Nike Shirt, Adidas Long Running Pants over Under Armour 'Compression Pants', Nike Air Zoom Vomero Shoes, Reebok Stocking Cap
Hydration: None
Fuel: None
Medical: None
Recovery: Stretches, ice
Shoe Mile Count: 234.55 miles
Days until Marathon: 27

Yesterday was brutal - with wind chill, the coldest December day in 5 years in KC - so Saturday ended up being the right choice for the 18 miler. Today was still very cold but the wind was significantly less brisk, and with snow and freezing rain possible tomorrow, I was keen to get back out on the roads. Now I have all the gear I need for winter running, as long as I wear the right combination of clothes, and protect my exposed skin, the cold simply ceases to be much of an issue. Sure enough, once I got started it was fine, and I might even have been a little too warm with the hoodie. (I decided to keep it on as it was only a relatively short run).

My left calf was a little tight starting out, and my right shin ached slightly, but after I was properly warmed up, nothing bothered me. As has been my tendency on recent short runs, I didn't look at the clock until I'd finished, and instead concentrated on simply running at a comfortable rate as my mind wandered. 9:08/mile was the perfectly satisfactory result.

This week's running will be dictated partly by the weather and, yes, partly by good ole Saint Nick. The plan is to run a 9 and another 5 miler over the next three days, then take a couple of days off before the big two-oh on Sunday. It's probably a slightly awkward time for my training to be peaking, but then, there's always something, right?

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Daily Log 12/20/08

Distance: 18.11 miles
Time: 2:50:20
Pace: 9:24/mile
Weight: 195lbs
Terrain: Moderate rolling hills over first half, slightly more gentle rolling hills over second half
Temperature: Very cold and fairly windy
Gear: Adidas Running Fleece, Long-Sleeved Nike Shirt, Adidas Long Running Pants over Under Armour 'Compression Pants', Nike Air Zoom Vomero Shoes, Reebok Stocking Cap
Hydration: Water, Strawberry-Kiwi Vitamin Water, Acai-Blueberry-Pomegranate Vitamin Water
Fuel: Tri-Berry GU Energy Gel (During), Banana (Recovery)
Medical: None
Recovery: Stretches, ice, Aleve, menthol rub
Shoe Mile Count: 229.25 miles
Days until Marathon: 29

Who was it who said they liked hills again? Maybe they're fun on a 5 mile run on a perfect day, but they are energy sapping behemoths on an 18 mile long run in 20 degrees fahrenheit with the wind blowing in your face.

If you want to run successfully in the winter, you have to sort of become a weather tracker, and having reviewed the (admittedly not always accurate) forecasts for the weekend, I decided Saturday morning looked like the optimum time to avoid the worst of the cold and wind. Jury is still out as to whether I managed that, but even if I did, it was very cold and quite windy, and that and the aforementioned hills were without doubt the biggest challenges today.

The sidewalks were icy, so I had to stick to the roads, which were clear, more or less the entire time. This required an alertness to traffic throughout which precluded the possibility of wearing an ipod. I don't usually anyway, but on a run this long, with nothing going on around me, it would have been sort of nice to have some kind of distraction; it was as mentally draining to keep pounding away for almost 3 hours as it was physically exhausting.

I had a surprisingly comfortable run from an injury standpoint. A few minor niggles here and there, but nothing that stuck around too long and although I'm still in zombie-phase right now, I think I've made it through another long run without too much damage being done.

This was the first time I'd eaten anything during a run. GU is the energy gel that the marathon is providing, so I figured I would buy a couple of each of the flavors they have (vanilla and tri-berry), so I knew what to expect on January 18th. They have the consistency of a very sticky chocolate pudding, and quite frankly, taste like syrupy snot. The tri-berry is at least almost bearable if chased with a healthy gulp of water, and because it had been out in the cold by the time I ate it, it had hardened up, which made it slightly less gelatinous - a good thing. (The less said about the vanilla, which I tried the other day, the better). Flavor notwithstanding, I was amazed at how much it helped. I took it at around mile 13, and within half a mile I could feel a difference. While my legs were just as fatigued, I really did feel an energy boost and it gave me enough to get through the 18 without feeling like I was about to pass out.

My pace was respectable and consistent. Over a flat course in better weather, I think I'm probably capable of a little faster, but even if I run this exact pace, I'll come in at 4hrs5mins, which isn't too shabby for an old fatty like me.

As I looped back to the house at mile 17, I knew I just had one more mile loop to go, but the effects of the GU were wearing off and a small voice told me to stop right there, but an extra swig of Vitamin Water - without question my absolute favorite sports drink - gave me just enough to get back out and complete the last loop as a few flakes of snow started dancing in the wind.

Because I ran on Saturday, over the last 7 days, I've put 48 miles on my legs (plus I'm already over 100 for the month) which will likely make it the highest volume week of my entire training schedule. However, with a 20 mile run coming next weekend, I'm not exactly on the downhill just yet. After that, I might allow myself a small sigh of relief as I start tapering for the race, now less than a month away.

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Headliner

The Rock n' Roll Marathon Series lives up to its name by stationing bands at every mile of the course for both the marathon and half (if both are being run). Mostly these are local cover bands and comprise a wide range of musical styles, not just the eponymous one. In addition, each Rock n' Roll Marathon - currently there are eight with several more in the works - puts on an evening concert after the race, usually featuring a relatively popular band. Participants are given free entry and of course tickets are sold to non-participants.

In Arizona, previous bands have been, quite frankly, rather drab in my opinion. I'm sure there are fans of the Goo Goo Dolls, Jason Mraz and... yes... even Kool and the Gang out there, but had it been one of those this year, I'd have been quite happy to apply balm to my bunions in the hotel room and skip the evening festivities.

However, they recently announced this year's headliner, and I was pleasantly surprised to see it was the popular rockers Smash Mouth. No, they're not someone I'd sell a kidney to go and see. It's not Metallica circa the Black Album, nor is it Guns n' Roses before Slash left and Axl went nuts. But it is a band with more than one hit whose music I like enough to limp down to the stadium to watch. However, as I said to Jill, I doubt I'll be doing too much 'Walking on the Sun'. I think at that point, I'll almost certainly rather 'Sit on my bum'.

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Daily Log 12/18/08

Distance: 5.20 miles
Time: 47:30
Pace: 9:08/mile
Weight: 196lbs
Terrain: Rolling Hills
Temperature: Fairly cold
Gear: Adidas Running Fleece, Long-Sleeved Adidas Climacool Shirt, Adidas Long Running Pants over Adidas Running Shorts, Nike Air Zoom Vomero Shoes, Reebok Stocking Cap
Hydration: None
Fuel: None
Medical: None
Recovery: Stretches, ice, Aleve
Shoe Mile Count: 211.14 miles
Days until Marathon: 31

Despite ominous forecasts, to this point at least, today's weather has actually been rather mild, at least compared to the last few days. The snow-packed roads of yesterday were slushy or clear today and it was warm enough that I was able to run without the extra layer of tights (please use the term "compression pants" from here on out; it sounds tougher - ed).

No major challenges, other than chafed nipples. Obviously, this is more hilarious than harmful, but on a slightly more serious note, they were sore enough to distract me, and it occurred to me that running in or near snow and sludge requires a greater level of concentration. It's therefore something I shouldn't neglect when preparing, particularly for the longer runs, or I could find myself slipping on some loose snow or tripping over a pothole. It's a pretty simple fix. Cover them in tape, or at least lube them up with some Bodyglide (calm down, that sounds way sexier than it is), and the issue is nullified.

Off tomorrow, then I'll be shooting for 18 miles this weekend. Depending on the weather, I might have to switch to Saturday instead of my preference of Sunday, but we'll see. The forecasters haven't exactly been spot on to this point.

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Daily Log 12/17/08

Distance: 7.64 miles
Time: 1:14:02
Pace: 9:41/mile
Weight: 196lbs
Terrain: Rolling Hills, some snow-packed segments
Temperature: Cold but calm
Gear: Adidas Running Fleece, Long-Sleeved Nike Athletic Shirt, Adidas Long Running Pants over Under Armour Running Tights, Nike Air Zoom Vomero Shoes, Reebok Stocking Cap
Hydration: Gatorade
Fuel: None
Medical: None
Recovery: Stretches, ice
Shoe Mile Count: 205.94 miles
Days until Marathon: 32

The thought of running some 8 miles on a treadmill sounded less fun by the second, so I thought I'd test the roads outside and see how slick they were. Also, this gave me an excuse to try out the new gear (the running tights).

The sidewalks were under about three inches of snow, which made it difficult to find a rhythm, so I kept almost exclusively to the roads themselves. There were areas of slush and some snow-packed segments, but most of the time I was able to find some bare asphalt to run on, and as I kept to quiet roads, traffic didn't really present too big of a problem. Traction was a little difficult on some of the snow-packed areas, which meant I was using some muscles not usually troubled on a normal run, so it was like running and cross-training at the same time during those stretches, but I slowed down where necessary and adjusted my center of gravity, and never really had any fears about losing my footing.

The temperature was cold, but far warmer than the last time I ran, and I didn't even need my hoodie, just my fleece and a stocking cap. Also, the tights definitely did their job, my legs were probably the warmest part of my whole body today. Finally, no injuries to speak of, and an even pace meant that the only thing I did wrong was forgetting the end of the route. As a result, my total distance was a third of a mile less than the 8 I was planning on, but that's OK, they'll have people pointing me in the right direction in Arizona. ;-)

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Daily Log 12/15/08

Distance: 5.30 miles
Time: 49:03
Pace: 9:15/mile
Weight: 196lbs
Terrain: Up and down with a thin layer of snow
Temperature: Very cold
Gear: Under Armour Running Hoodie, Adidas Running Fleece, Long-Sleeved Nike Athletic Shirt, Adidas Long Running Pants over Adidas running shorts, Nike Air Zoom Vomero Shoes, Reebok Stocking Cap
Hydration: None
Fuel: None
Medical: None
Recovery: Stretches, Aleve
Shoe Mile Count: 198.30 miles
Days until Marathon: 34

I am a winter warrior! For all my whining about the upcoming weather, I realized that I was missing an opportunity to run before the snow began, so I wrapped up warm and headed out, and while certainly very cold, unlike yesterday there was no wind and I was appopriately dressed, so felt far less chilly. My biggest fear, as alluded to earlier, was slipping on ice, but all I ended up having to deal with was a light covering of dusty snow on the sidewalks, the asphalt roads having been salted earlier in the day. Neither surface caused me any bother.

My legs felt surprisingly great given the fact I put twelve miles on them yesterday. I really can't think of a single area of discomfort, except they were perhaps a bit cold. I went out later and bought some (manly) running tights that will hopefully provide some extra warmth for future runs in these types of conditions.

I need to remember to put lotion on my face in this weather. It was the one exposed area and my face is now so red I look like I've been drinking hard alcohol from birth. Also interesting... the condensation from my breath actually froze my moustache and a) turned the whiskers into pine needles and b) formed tiny freezer pops that I actually was able to pick off after the run. Ya learn something new every day...

Usually this would be a recovery run and I'd shoot for a slower time, but I decided to just ignore the clock and run at a comfortable pace without worrying about trying to hit a certain rate. It worked out well. The pace was reasonable without being too swift. I felt very fresh at the end, but also felt like I'd completed a good workout. Great run.

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Pot Pourri

It was so cold last night, some pipes froze, and I'm unable to do any laundry. Although I hope the careful application of space heaters and pleas to the laundry gods will rectify that situation, a more substantial challenge looms. I have 70+ miles scheduled for the next two weeks, the highest volume for any two week period in my training, and as (bad) luck would have it, the forecast is for two straight weeks of freezing temperatures and intermittent snow and ice. Wonderful. Replacing two or three outside runs with treadmill ones won't particularly bother me, but I absolutely need to do my long runs outside, and while I can dress for the cold, the ice makes me very nervous. A running track might be another option, if I can find one that's been cleared of ice, though running 75-80 laps might make my head explode.

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I had a brief discussion last night with Jill about hills, specifically uphills. She hates them. They appear to her like a huge enemy army amassing on the horizon. Personally, I enjoy the different challenge they bring. Yes, they slow me down like they slow everyone down, but the extra blood pumping and the feeling of accomplishment as I reach the top of one is when I feel like I'm doing myself the most good, even if that isn't true. Of course, after 10-12 miles, each hill is a big fat injury waiting to happen, so I take care to pay them the necessary respect and never power up them like a cyborg, but nevertheless, after long dull flat sections, there's nothing I like more than a gentle incline to keep things interesting. Here's a hastily assembled haiku on the subject...

Oxygen filled lungs

Hamstrings burn, calves and tendons

What a living hill

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I wrote in a prior blog about a guy who'd run every day for 20 years. Turns out he's not alone. In fact, the active streak record holder has hit the road every day for 40 years, 41 days and counting (as of 9/1/08). As I whine about the weather and whether I can get my paltry four runs in this week, I feel rather sheepish when compared to these guys who've undoubtedly battled far worse. I notice one guy high up on the list that lives in Minnesota. What is he, a polar bear? Also interesting, at #9 on the list, a guy from my home town of Overland Park. I suppose luck must play a part in these things to a certain extent. Yes, staying clear of major injuries is impressive enough, but also avoiding non-running accidents and illnesses for that long is as extraordinary. Then again, maybe these people are making their own luck. The very reason they have been able to run every day might simply be because they do run every day.

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So far I have managed to raise $555 for 'Make Cures Happen'. As symmetrical as this number might be, I'd really like to shoot for $1,000 by race day, so if you do happen to stumble upon this blog, I'd be indebted to you if you visited my fundraising page and made a donation for research into lymphoma, leukemia and myeloma.

The Daily Log 12/14/08

Distance: 12.14 miles
Time: 1:53:52
Pace: 9:22/mile
Weight: 196lbs
Terrain: Rolling Hills throughout
Temperature: Cold and very windy
Gear: Long-Sleeved Adidas Climacool Running Shirt, Adidas Long Running Pants over Adidas running shorts, Nike Air Zoom Vomero Shoes, Gobbler Grind Running Cap
Hydration: Water, Strawberry-Kiwi Vitamin Water
Fuel: None
Medical: Left calf
Recovery: Stretches, Aleve, ice
Shoe Mile Count: 193.00 miles
Days until Marathon: 35

When I took the dogs out after getting up, it was windy but mild. However, I knew cold weather was coming. Predictions were for the temperature to drop some 40 degrees during the latter part of the day, but I figured if I went for my run earlyish, while I'd still have the wind to deal with, at least I'd miss the cold front.

I was wrong.

By the time I went out, at around 11:30am, it was cold enough that I immediately went back in to put on my long training pants, and when I began by running straight into the wind, I knew I was still underdressed for the occasion. I kept going, figuring I'd warm up enough to get by, but never really did. At least most of the route was relatively sheltered, but there's no doubt a fleece and stocking cap would still have been much appreciated, even miles later. Although it was just about bearable most of the time, there were certainly some very unpleasant stretches whenever I was running west.

Weather notwithstanding, this wasn't the most comfortable of runs. Nothing was causing me undue concern from an injury standpoint - perhaps the biggest issue was the left calf which was a little sore during the middle portion of the run - but I felt very heavy legged and lethargic compared to most of my other recent runs. I soon figured out why... I spent a good four hours on my feet yesterday doing Christmas shopping, and also went out in the evening, so with hindsight I was probably asking for trouble. I won't be doing any more of that before my long runs. 12 miles is one thing, but I'll be tackling the daunting distances of 18 and 20 miles this week and next. They're both close enough to the marathon distance that I'll need to prepare for them like I will for the race itself ie no Christmas shopping and late-night bowling the day before.

Despite the weather and fatigue, I kept a pretty consistent pace throughout, and 9:22/mile was a good speed. I was ravenous at the end, and would have needed to get some food if I'd wanted to go much further. Usually I can go longer before getting to that point, but again, I think a combination of fighting the elements and poor preparation were factors there.

I've now run 10 miles or more six times and am due to run three more biggies (18,20,13) before finishing with an 8 miler a week before the race. Five weeks till game time. It's not long, but with the weather beginning to turn ugly and the mileage piling up, it sure ain't short.

Odd coincidence of the day... Today, on 12/14, I ran 12.14 miles. What symmetry.

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Daily Log 12/12/08

Distance: 4.08 miles
Time: 35:43
Pace: 8:45/mile
Weight: 196lbs
Terrain: Mainly uphill first half, mainly downhill second half
Temperature: Cold and sunny
Gear: Long-Sleeved Adidas Climacool Running Shirt over short-sleeved CoolMax shirt, Adidas shorts, Nike Air Zoom Vomero Shoes, Road Runners Running Cap
Hydration: None
Fuel: None
Medical: None
Recovery: Stretches, Aleve, ice
Shoe Mile Count: 180.86 miles
Days until Marathon: 37

Another perfect day for running. Cold, but calm and sunny, so once again I was able to wear shorts in December.

Some new gear came in today - the charity I'm running for sent me a Coolmax shirt that's actually a lot less ugly than it looked in the brochure. I wore it under my Adidas long-sleeve to give it a test run, and it was pretty comfortable, so I think there's a good chance it will be part of my race attire in January.

I ran the 'Santa Fe Trail' for the third or fourth time; it's become one of my regular routes. Although it's rather hilly, most of the inclines are early, and there's not a lot of turns, just one big loop, so I like it. It's not overly taxing and works well for midweek recovery runs.

Both calves were a little tight, but the right one was much improved over yesterday and with an off day coming up, I should be set for Sunday's 12 miler. Pace-wise, I was surprised I'd come in at 8:45 pace. It didn't feel that fast. This could simply be that I'm getting faster I suppose - wouldn't that be nice?

I've logged about 31 miles this week, and 56 over the past two weeks, so the mileage is definitely building. My training will peak two weeks from Sunday with (weather and health permitting) a 20 mile long run. If I'm still on my feet and relatively injury free after that, I'll genuinely feel like I've put in the work for this insanity.

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Daily Log 12/11/08

Distance: 7.20 miles
Time: 1:04:22
Pace: 8:56/mile
Weight: 196lbs
Terrain: Rolling Hills
Temperature: Cold and calm
Gear: Long-Sleeved Adidas Climacool Running Shirt, Adidas shorts, Nike Air Zoom Vomero Shoes, Gobbler Grind Running Cap
Hydration: None
Fuel: None
Medical: Right calf
Recovery: Stretches, Aleve, ice
Shoe Mile Count: 176.78 miles
Days until Marathon: 38

Typical Kansas weather. Two days ago, I was stuck indoors watching snow come down sideways. Today I was out running in shorts - other than a few slushy patches I had be careful with, it was just about a perfect day for running.

No major issues other than at around mile 5, when it felt like I tweaked my right calf. I kept running and the pain dulled, but it did remain a little stiff, so I will reassess in the morning and if need be skip tomorrow's short run so I'm fresh for the long one at the weekend. Nothing else significant to report.

I purposely went a little faster today; I wanted to try a tempo run. My goal pace for the marathon is going to be about 9:09 pace, so I shot for that on this one as it was a significant enough distance for me to make some kind of determination on how realistic that might be (all other things being equal), but not long enough to where I was going to totally wear myself out by doing so. As you can see, I ran slightly faster(8:56/mi.), but felt very relaxed and full of energy even at the end, so that was encouraging. A good run.

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Daily Log 12/10/08

Distance: 4.00 miles
Time: 40:00
Pace: 10:00/mile
Weight: 196lbs
Terrain: Treadmill, Incline 1.0
Temperature: Indoors
Gear: KC Royals tech shirt, Adidas shorts, Nike Air Zoom Vomero Shoes
Hydration: None
Fuel: None
Medical: Right calf
Recovery: Stretches, Aleve, ice
Shoe Mile Count: 169.58 miles
Days until Marathon: 39

In the end, it was far warmer than predicted today, so I probably could have waited a while and run on the roads, but that's OK. A treadmill run wasn't the worst idea for a recovery. Running on a treadmill is not as harsh on your legs as the roads, obviously, because the machine is padded so the impact isn't as great. Also, running with no incline is the equivalent of running a little downhill outside because of the movement of the belt, so to counter that I set a small incline of 1%. I didn't mess with it after that; no point pushing things on a short run. Finally, I set the pace at an easy 10:00/mile. In the end, it was perhaps the least taxing run I've done throughout this entire endeavor.

My right calf felt somewhat tight for a while, but other than that, I really felt no ill effects from Sunday's biggie, so pretty encouraging there.

Although I had a nice view of a snowy landscape topped with sunny skies outside, and Anthony Bourdain on TV drinking caipirinhas in Sao Paolo inside, I'm a clockwatcher when it comes to treadmills, and, accordingly, every second seemed to drag. Signs are good that the weather will continue to be stable over the next few days, so hopefully this will be the only time this week that I have to resort to "plan B"

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Bloody Weather

Oh, the weather outside is frightful...

The snow started right around the time I was planning on heading out for a 4 mile recovery run, and it wasn't long before it had gone past the point of no return. It's not that I'm totally against running in the snow per se - I will probably have to do it at least once or twice in all likelihood - but when it's coming down sideways and even Meadow is having trouble keeping her feet, there's not a lot of point in fighting an impossible battle. I can dress for the cold, but losing my footing and twisting a knee this close to the race just so I can stick to a schedule is obviously not worth the risk.

It's odd being grounded by something other than injury or fatigue. It's a little frustrating, but shouldn't ultimately be a big deal as long as I can get back out in the next day or two. I'll do some cross training tonight instead, then tomorrow I have a contingency plan in place in case the roads are too slick - a treadmill run at Jill's apartment complex - and that will continue to be my backup from here on out. Certainly better than nothing, despite the fact that running on a treadmill makes watching paint dry seem riveting.

One other thought that occurred to me, while we're on the subject of the bloody weather, is that almost all of my training for the race will have been completed in cold weather, but the race itself will likely be far warmer, with temperatures projected to be in the mid-60s by the finish. The experts say you should train for the conditions you'll race in. Unfortunately, I'm more or less doing the opposite, training in cold weather over rolling hills for a warm weather race over a flat course. Not much I can do but soldier on though I suppose; after all Overland Park isn't getting any warmer (or flatter) any time soon.

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Long Run

4am on Monday morning and I can't sleep. Once again, I paid the price for drinking a late night cup of tea.

Here are some of the things I've learned about myself regarding long runs.

- I've learned that however comfortable my running shoes when I start, by mile 15, it feels like I'm running in clogs
- I've learned that there's no such thing as a pain-free 2 hour run
- I've learned that the long run is the one I dread the most during the week
- I've learned that the long run is the one I look forward to the most during the week
- I've learned that the long run leaves me physically exhausted but mentally exhilirated
- I've learned what it is to crave ice even while running in winter
- I've learned that it takes about 2 hours after a long run before I'm able to stop walking like a zombie
- I've learned that when you tell friends you're about to go on a 16 mile run, they don't believe you
- I've learned that the same hills double in difficulty after about 12 miles
- I've learned that after about 15 miles, doing basic arithmetic in your head is as foreign a concept as advanced string theory
- I've learned that a hot shower after a cold run is something worth defying medical opinion over

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Daily Log 12/7/08

Distance: 16.04 miles
Time: 2:35:45
Pace: 9:43/mile
Weight: 196lbs
Terrain: Mixed. Plenty of up and downs with some flat sections
Temperature: Cool
Gear: Long-sleeved Adidas Climacool shirt, Adidas running shorts, Gobbler Grind Running Cap, Nike Air Zoom Vomero Shoes
Hydration: Water, Strawberry-Kiwi Vitamin Water, Gatorade
Fuel: Nutri-Grain during warm down
Medical: Plenty of aches and pains, but nothing overly serious
Recovery: Stretches, Aleve, ice
Shoe Mile Count: 165.58 miles
Days until Marathon: 42

Originally planned for early tomorrow morning, the weather was so great, I couldn't resist going out this evening instead. For the first time in several weeks I was able to wear shorts on the run, and although I'm not a huge fan of running in the dark because of the risk of tripping, Christmas lights actually served to illuminate the roads quite well in most areas.

This was a far more comfortable run than last week's 15-miler. It's not that it was pain-free - I'm not sure it's possible to run 16 miles without some aches - but now, some two hours after the run, there's nothing causing me undue worry, unlike last week where the left calf was quite painful.

That being said, pretty much every part of both legs hurt at least a little on the run. Early on, most of the issues were on the right leg, with the main issue being the calf, which was like a milder form of last week's tweak in the other leg. Eventually however, it became less acute and I began to find a really nice rhythm. As I got tired towards the end, my left calf caused some issues again, in the same place as last week, but it was far less restrictive and painful and didn't really flare up at all until the last mile or so.

I started slowly, but sped up as I warmed up and finished with a very similar pace to last week. I was low on energy at the end and wolfed down a Nutri-grain right after stopping, but other than that, again I felt far fresher than last Monday. This was likely due as much to the weather and my attire as anything else I suspect, but it was nice not having to limp around on my warm down.

With each new run, I learn new things. I now know that 15-16 miles is about as long as I can go without eating something. This means I will probably need to take at least one gel or food item with me in Arizona. They don't serve any gels until mile 20, and although it's flatter, and therefore less energy-sapping, I doubt I can make it that far without getting some fuel in me before that point.

As I ran on Sunday, that means over the last 7 days, for the first time in my life, I have crossed the magic 40 mile threshold in one week. Although I measure my weeks from Sunday-Saturday, meaning that I won't "officially" count it as a 40 mile week in my training log, it's a confidence-builder to know I've done that at least once on the way to the big race without completely ruining myself.

Next up is a step-back week. My long run next Sunday will be "only" 12 miles, then I'll try 18, and finally 20, before beginning my taper. I'm certainly pleased with how things are going to this point, but I have to admit, I'm looking forward to an easier week.

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Daily Log 12/5/08

Distance: 5.14 miles
Time: 51:09
Pace: 9:56/mile
Weight: 196lbs
Terrain: Bumpy
Temperature: Cold and windy.
Gear: Long-sleeved Adidas Climacool shirt, Adidas Running Fleece, K-State stocking cap, Adidas long training pants over Adidas running shorts, Nike Air Zoom Vomero Shoes
Hydration: None
Fuel: None
Medical: Right shin, knee, foot
Recovery: Stretches, Aleve, ice
Shoe Mile Count: 149.54 miles
Days until Marathon: 44

...left, right, left, right... I'll give myself this, I believe in giving equal opportunities to all of my lower extremities when it comes to pain.

Kind of a weird run. The left calf was a total non-factor; it's as if it was never hurt. (I shouldn't count my chickens obviously, but there was no pain at all on this run, which I found very surprising). On the other hand, my right leg was rather sore in several places. In order of occurrence they were...

Shin: sore but bearable, it's felt a lot worse. No major surprise there.
Knee: tight for a while at about 4 miles around the ITB, but I think a certain amount of runner's knee is inevitable when you're logging a lot of miles. If it progresses from "tight" to "painful" or continues to be sore after the run, I'll be more concerned.
Foot: This was a new one, though I suspect it's probably related to the other hot spots. The top of my right foot became rather painful at around 4 1/2 miles and actually made me decide to cut the run about a mile short of where I had planned. It did loosen up a little after a quarter of a mile or so, but I erred on the side of caution and stopped anyway. Hopefully this is another of those temporary injuries I seem to have picked up consistently during training and not something that lingers.

I call this run the Santa Fe trail because the mid-section is run on a road called Santa Fe (such imagination --ed). It's rather hilly with few truly flat sections, but I took it pretty easy and came in with around a 10:00 pace, which was ideal. It was windier than yesterday, but still pretty great running weather and I felt like, were it not for the foot pain, I could have run for hours. The extra day off has left me feeling very fresh. Assuming my foot feels better after a couple of days rest, I feel very good about my 16 mile trek Monday morning.

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Daily Log 12/4/08

Distance: 4.24 miles
Time: 44:06
Pace: 10:24/mile
Weight: 196lbs
Terrain: Up and down
Temperature: Cold but sunny.
Gear: Long-sleeved Adidas Climacool shirt, Adidas Running Fleece, Reebok stocking cap, Adidas long training pants over Adidas running shorts, Nike Air Zoom Vomero Shoes
Hydration: None
Fuel: None
Medical: Left calf, right shin
Recovery: Stretches, Aleve, ice
Shoe Mile Count: 144.39 miles
Days until Marathon: 45

I felt my calf right away and was immediately concerned that I hadn't waited long enough before running again, but I took it nice and easy and after the first half mile or so, it loosened up. After that, occasionally my foot would plant in a certain way and I'd feel some stiffness, but this happened less and less as time went on, and it also didn't flare up after the run. A few slower paced runs might be called for, particularly Monday's 16-miler, but I'm definitely encouraged with the progress so far.

The infamous right shin was a little sore for the first mile or so, but it too faded. If anything, I was most concerned about overcompensating because of the calf injury and inadvertantly causing that to flare up, but I kept things slow and made adjustments, and all felt fine afterwards.

It took a certain amount of self-discipline not to run a few extra miles, particularly in what was simply wonderful weather for running. Fortunately common sense and experience told me that would almost certainly be unwise given the events preceding, and so I contented myself with getting through the first run post-injury without any setbacks. If things feel good tomorrow, I'll probably run another 4-5, then rest for another couple of days before going for yet another distance record on Monday.

Please visit my 'Make Cures Happen' fundraising page and make a donation for research into leukemia, lymphoma and myeloma. Also, check out my blog entry for more.

The Cause

It's occurred to me several times during training that it might be a nice idea to make my first marathon mean a little more than simply my own wish fulfilment. I did a little research into various causes that I could perhaps look to raise money for, but generally found myself stymied by the fact that the cause simply wasn't something that resonated with me. Don't get me wrong, most charities are highly worthwhile, but I think for me to embrace the idea of fundraising would require on my part a certain emotional investment.

I then received a packet in the mail from "Make Cures Happen", where the process is simple, and most importantly of all, was for a cause I really felt strongly about. Specifically, it raises money for research into the deadly trio of leukemia, lymphoma and myeloma. One of my friends died from multiple myeloma a few years ago. It's a vicious, aggressive and painful illness. So it wasn't difficult for me to set up a fundraising page and get the ball rolling.

I know this blog is rarely traveled by any but me, but if any of you happen to stumble upon this while looking for blogs about string theory, Obama's White House puppy choice or Ramen Noodles, I'd like to invite you to check out my fundraising page and make a small (or large) donation. The address is http://www.active.com/donate/mcharizona/halkysmarathon. All donations are tax deductible, and you would earn my undying gratitude.

I will be posting this link at the bottom of all my subsequent posts, along with a link to this blog entry. I have set a $500 goal, which I hope to reach by race day, so again, anything you can do would be very much appreciated.

The Alternate Realities

No running today, as planned, but I think signs are pretty good that I'll head back out tomorrow. The calf seems more or less back to normal, aside from a slight stiffness, but I thought an extra day's rest was still probably a good idea, and the blustery weather made the decision even easier.

I watched a program last night on the Science Channel where presumably intelligent individuals posited on the theory that there exist multiple dimensions where we are all living out our lives at the same time as this one, and are subject to some or all of the same laws of physics. As the number of dimensions are potentially infinite, that would suggest that in one, I am the President of the USA (the constitution presumably containing an amendment that allows an unqualified Brit to assume such a position). In another, I'm a serial killer, and in still another, I'm *shudder* Richard Simmons.

That being the case, it would be nice if I could steal one of my equivalents for this current task. Perhaps the one who's the fastest marathoner alive, or the one who never gets injured would be a good place to start. I wouldn't want to be them forever you understand. I like hamburgers, alcohol and free time too much. It'd simply be nice to borrow them from time to time; check out one of the alternate Halkys like a book from a library and return it before the late fee comes due (right after the marathon).

If I can't do that, maybe for the next few months I could transport myself as I am here to one of the other dimensions... make myself the library book in other words. I could head to one where I'm living in California so I could winter train in 60-70 degree weather, or one where junk food is full of complex carbohydrates instead of saturated fats.

And before you say "well, where's the challenge in that?", I think that mastering the space-time continuum would rank as challenging enough and therefore should pardon me for taking a short cut with my running, don't you? No? Well, you run 15 miles on a freezing Monday morning before work and get back to me. You can reach me in Hawaii where I'll be hanging out in one of my alternate realities, drinking a Pina Colada and getting a sports massage from Halle Berry.

The Morning After

The morning after a long run is a bellweather to how well training is going. If you can barely walk, you might have bitten off more than you can chew, trying too much too soon. If you're skipping up and down stairs, you might want to ramp things up.

Myself, on this cold Tuesday morning, I'm cautiously optimistic that my injury isn't serious. It feels much improved already, and while I will probably need at least two or three days rest so as not to push it, at this point, it's looking reasonably good that Thursday or Friday I'll be able to return to the roads and get in at least one, maybe even two short runs before I try for 16 on Monday. I looked up the injury online (an inexact method of diagnosis, admittedly), and all signs point to it being a minor calf strain. As with most running injuries, rest and ice is the main cure, with an expected recovery time of 3-5 days.

Other than that, I'm feeling pretty good. My shins and heel are fine. The blister on my toe is a minor irritation, but should harden over soon enough, and I'm obviously a bit tired in general - my neck and shoulders are particularly sore and fatigued - but were it not for my calf, and the wind outside, I would possibly have considered doing a short recovery run today, so all in all, it could certainly be worse.

It's one of the hardest things for a runner training for a marathon to take a few days off because of injury. You always feel that each day lost is a day you'll pay for on race day. It's a mental nightmare, and one of the hardest aspects of taking on such a brutal challenge.

The thing about it is, I think, that we are conditioned to believe that pain is something that can, and indeed should, be overcome. Professional athletes are always "playing through the pain", and are often mocked and belittled when they don't. When you see football players taking the field with dislocated shoulders, severely sprained ankles, arm casts, knee braces and concussions, the temptation is to say to yourself, well, if they are able to continue to soldier on with that kind of injury, why shouldn't I, as a lowly runner, ignore the shin splints and ignore the knee pain and simply keep running? That's what Brett Favre would do, if he were a runner, right? It's this 'hero lore' that has led us to the erroneous conclusion that athletic injuries are simply an occupational hazard to be endured, and not a barrier to performing at all.

Of course we're not professional athletes. We aren't blessed with their physical skills and conditioning, nor do we have access to the kind of medical treatment they do. We don't have to worry about losing our job or getting a pay cut if we're hurt either. Ultimately though, whatever our situation, we still want to be them. They are the modern day gladiators; superheroes for the masses.

Marathoning is somewhat unique in that it's a sport that allows us to unleash our own inner hero. We complete the same course the superstars of the sport do, run in their footsteps, drink the same water, and cross the same finish line. We're slower, but we run as far, and the same fans that cheered them are now cheering us. So, you can see, when injury strikes, and that dream is threatened, everything within us tells us to simply ignore the pain and hope it goes away.

But it doesn't go away. I found this to my cost in 2005 when training for the following year's Chicago marathon. Shin splints, shin schplints, I said. I can handle it; all I have to do is keep running. So run I did, even when it felt like knives were being stuck in my lower legs every time my foot landed on the concrete. Finally, I did stop, but not until way too late. I now think it's likely I had stress fractures in both legs. I remember taking two weeks off, then trying to run a mile, and barely making it. It was over, and would be weeks before I felt right again, by which time I'd missed my window.

Looking back through this diary at some of my logs and I can see that I've not come all the way around. I've still run a couple of times when I shouldn't have, and I've still run faster than I should have from time to time. I still hate missing a day that I'm scheduled to run. I don't like not being able to cross that day's mileage off on my calendar and not being able to blog about it here. Still, some lessons have been learned. I have taken an extra day or two off here and there, I have backed off on my training pace, I've warmed up and stretched, and I've built my mileage more steadily.

It's ironic. You would think that it's getting out and running that takes the self-discipline, particularly as the weather gets worse, but that's the easy part. It's the not-running when you know you should, that's the real challenge. These next few days of rest will be hard for me - no-one will ever say practicing patience is a joy - but what I have to keep telling myself is that they will likely be as crucial as any of my upcoming long runs. After all, if you go up for a jump ball too early, you simply come down with nothing to show for it while another guy runs off with your prize.

And that, as a wise poet once said, would suck.

The Daily Log 12/1/08

Distance: 15.23 miles
Time: 2:27:16
Pace: 9:40/mile
Weight: 196lbs
Terrain: Mainly flat, but some moderate inclines
Temperature: Very cold, somewhat breezy in less built up areas
Gear: Long-sleeved Adidas Climacool shirt, Adidas Running Fleece, Under Armour Running Hoodie (first 5 miles only), Reebok stocking cap, Adidas long training pants over Adidas running shorts, Nike Air Zoom Vomero Shoes
Hydration: Water, Strawberry-Kiwi Vitamin Water
Fuel: None
Medical: Left calf
Recovery: Stretches, Aleve, ice
Shoe Mile Count: 140.15 miles
Days until Marathon: 48

Unlike last Sunday's race, where the miles seemed to fly by, I felt every minute of this one. It was very cold, somewhat windy, and eerily silent, at least for the first hour and a half or so before pre-work traffic picked up. I wouldn't say I didn't enjoy it at all, but it was definitely a slog.

The first few miles were OK, though yesterday's snow and a cold night had left a few icy patches that I had to weave around and I almost slipped a couple of times, which was rather stressful. At around mile 6, the underside of my left knee began to throb, and continued to do so, on and off, for the remainder of the run. Afterwards, I determined it was positioned more in the high calf, though it could still be related to knee ligaments, I'm not sure. Whatever the specific area, it's somewhat tender now, and will require some careful monitoring for a few days. I don't think I've actually pulled anything, but certain types of motion are proving a bit painful, so it's certainly possible I've picked up a minor strain of some kind. Obviously, tomorrow is an off day, but if it hasn't entirely cleared up by Wednesday, I might skip the recovery run that day to give it a little extra time to heal.

The good news is that, aside from that and a little blister on one of my toes, there were no other areas of concern. The two "usual suspects" - right knee and left heel - were virtually unnoticeable, so I suppose every cloud....

Pace-wise, I started very slowly, logging the first mile in just under 11 minutes. I was amazed I'd run that slow, but I think a combination of me wearing a lot of clothes, trying to get used to the cold, and also purposely attempting to rein myself in were the main reasons. The first five miles I ran with my hoodie on, and while I wasn't heating up too much, it was very heavy and I finally discarded it when I looped back to the house, a good move. I felt a lot freer only wearing the much lighter fleece over my running shirt, and I think my pace picked up as a result. By the end, I'd come in right on target (9:35 to 9:45 pace was the goal).

I ran a familiar 4+ mile loop 3 times, with two 1 mile loops to make up the distance, and although the course is good for long runs because it isn't too terribly hilly and is reasonably pretty, there was certainly an element of monotony by the third loop, and that lack of concentration led me to perform one of my patented "tripping over a paving stone" manoeuvres. Once again, I got lucky. A stumble and a swear word were all that transpired, but again, a pulled muscle or heavy fall were only narrowly avoided.

On the Spirit of the Marathon movie, one of the runners profiled said "these things really beat you up". Now I'm doing truly lengthy training runs, I am really starting to see what he means. I was just exhausted at the end of this one, and slightly discouraged by the fact that it's still 11 miles short of what I'll have to run in Arizona. I know all the training programs say that's perfectly normal, that with slow buildup in mileage, by the time you race, you will be prepared to run that far, but right now, it seems very daunting.

Anyway, 15 miles is a heck of a distance, I'm happy I completed it, and perhaps most importantly, I will only have to run further three times before the race. So while I'm not on the downhill portion yet, I am at least getting to where I can see the peak.

The Monthly Log 11/28/08

Number of Runs: 16
Total Distance: 96.11 miles
Total Time: 15:11:55
Longest Run: 13.11 miles
Avg Distance: 6.01 miles
Avg Time: 57:00
Avg Pace: 9:29/mile
Medical: Shins, calves, tight hamstrings, left heel
Events: Gobbler Grind (1/2 marathon 11/23), Thanksgiving Fun Run (5k 11/27)
Days Until Marathon: 49 (from Sunday 11/30)

A big month full of new distance records, two races, and generally good health. I was half-tempted to go out and run an extra 4 miles just to get over the 100 mile barrier, but good sense prevailed. Were I running my long run as usual on Sunday, I'd surpass that mark easily, but as previously noted, that's not going to be possible, so I suppose I'll get a jump on December instead.

In terms of injuries, I feel better now than I did at the end of October. Back then, my right shin was quite painful and I was concerned shin splints were knocking at the door, but due to proper stretching, ice, Aleve and (most of the time) common sense, it has remained mostly a dull background pain. My calves and hamstrings have suffered from occasional tightness, but here too, they have remained mostly minor niggles that haven't escalated to anything more serious.

My average pace is thirty seconds quicker than it was a month ago, which I expected. I did run quicker than I probably should have a few times, including a PR over 10k, and of course, the pretty swift Gobbler, but I feel like I sprinkled in enough recovery runs to offset that. I was, on the other hand, quite surprised to see that my average run time was almost an hour. I'd only run for an hour or more a few times in my life before this past month, and now that's simply my average. I've yet to crack the 2 hour mark however, a landmark I'll hopefully add to my collection on Monday.

Race-wise, this was my biggest month ever. The Gobbler Grind was a high I have revisited in my mind many times since, and has stoked the fires for Arizona. The only possible downside to the race was that first mile with all the people cutting across and making it hard for me to find my rhythm. While that didn't amount to anything this time, Arizona's 10 times the size of this race, so I'm a little nervous that it will be even crazier. I'm just hoping the wider roads and better organization will offset the larger number of runners. However great the marathon ends up being though, what the Grind did more than anything was make me realize that I'm someone who will be equally happy running smaller races as big ones, which will give me a lot more flexibility for my future running endeavors. It also, of course, provided me with the confidence that I'm capable of running, and running well, over significant distances.

The 5k at Thanksgiving, by contrast, was quite a different experience. This race made me thankful (sic) I have a partner in this running lark. Jill got me into running again when she suggested I run the Komen 5k with her, and the fact that she is not only coming with me, but competing herself (in the half) while in Arizona adds to the anticipation. I enjoyed helping her attain her PR and seeing her reaction when she realized just how fast she had actually run. She is already suggesting it become a Thanksgiving tradition for us.

Most importantly, I am 7 weeks from the marathon carrying no major injuries. Although I rearranged a couple of runs, I didn't miss a single planned training run this month due to either injury or the weather, and, in a nice bonus, since August I have now lost some 14 pounds. There's a lot to be thankful for.

Hopefully the next monthly log will be as positive as this one(it better be, I'll only be 18 days from race day by then!)

The Daily Log 11/28/08

Distance: 6.21 miles
Time: 1:02:21
Pace: 10:02/mile
Weight: 197lbs
Terrain: Rolling Hills
Temperature: Cold and calm
Gear: Long-sleeved Gobbler Grind tech shirt, Reebok stocking cap, Adidas long training pants over Adidas running shorts, Nike Air Zoom Vomero Shoes
Hydration: None
Fuel: None
Medical: Mild right shin
Recovery: Stretches, Aleve, ice, Biofreeze
Shoe Mile Count: 124.92 miles
Days until Marathon: 51

Well, I felt fresh, what can I say?

I usually will do a test to see how my legs are feeling. I put on my running shoes, go into the back yard and run a few yards a couple of times. If there's no pain, I take that as a sign that I am good to go. While hardly scientific, it's been surprisingly accurate. If I'm sore on that tiny jog, I know that running anywhere that day is probably unwise. The times I've ignored the test, I've paid for it.

Anyway, I "passed", and decided I'd head out. It was another surprisingly mild day for late November, and I didn't even need my fleece, something that pleased me as I'd been looking for an excuse to proudly sport my Gobbler shirt on a run. Once again, the test proved accurate. My right shin was its usual self, but the best it has felt since Sunday, and overall I definitely felt stronger and less fatigued than on the last couple of short runs.

My pace was slower than I was aiming for by about 30 seconds, which was a little frustrating. It's not, obviously, that I'm not capable of running faster - this was the same course I ran at 8:01 pace a couple of weeks ago - it's that I seem unable to ever nail my pace goal. I'm either too fast or too slow. Don't get me wrong - 10:02 pace is, in all honesty, just about perfect for a regular training run for someone of my speed. It's just that I'd like to be able to say to myself, "OK, today I will run 9:30", and then get within 5-10 seconds of doing just that. I'm not sure how the elite athletes do it; I suppose it's like anything else. Experience experience experience.

I think this is my favorite of all the routes that I run. This has to be the 7th or 8th time I've done it, and I still love it. The neighborhoods are beautiful, the hills are challenging, and the distance is enough to provide a test without totally burning you out. I'm sure it won't be the last time I run it.

The Race Log 11/27/08

Distance: 3.11 miles
Time: 31:50
Pace: 10:15/mile
Weight: 197lbs
Terrain: Rolling Hills
Temperature: Cold to start, but warmed up
Gear: Long-sleeved Adidas Climacool shirt, Adidas Running Fleece, Reebok stocking cap, Adidas long training pants over Adidas running shorts, Nike Air Zoom Vomero Shoes
Race Number: 227
Hydration: None
Fuel: None
Medical: Left calf and foot, right knee and shin
Recovery: Stretches, Aleve, post-race refreshments
Shoe Mile Count: 118.71 miles
Days until Marathon: 52

As noted previously, my goal here was to get Jill across in a PR, and she was ecstatic to see that she'd done that by a considerable distance, crossing the line in 31:50. What was really good was that she managed to run negative splits. Although our first mile (which was a grind because of all the slow runners, children and walkers we had to weave around) was completed in 10:40, we still finished with a 10:15 pace, the last mile ran in under 10 minutes. Although it was a different kind of experience from other races I've done, I have to say I was quite pleased with myself for being able to nail the pace I was going for and help her manage that at the same time.

As for me, while the pace wasn't particularly challenging, most of my lower half was rather sore. My right knee stung a bit for a mile or so, though this didn't last too long. Elsewhere, both calves were tight and my right shin was a slight factor. I'm not overly concerned; while everything was rather more sore than on Tuesday, it still felt more like I simply had a lot of miles on my legs than an actual injury. Only my left calf was still painful after the race, and I'm hoping that stretches and possibly some ice will reduce any inflammation there. I am toying with the idea of cross-training tomorrow instead of doing the planned 6 miles, particularly as I have a big run Monday morning and will need to be fresh for that. At this point I don't see much to be gained from pushing it on a mid-distance run, but I'll see how fresh I feel tomorrow.

This was my last race before January. From here on, it will be an entirely solitary endeavor (except for the occasional recovery run with Jill). My focus from here will be completely geared towards getting to the start line healthy. 52 days until January 18th. That's not long, but plenty of time to screw everything up, so caution needs to be my raison d'etre from here on out.

The Turkey Run

The communications company Sprint has its worldwide headquarters in Overland Park, and this year, their campus played host to the 19th annual Thanksgiving Day 5k Run and Family Stroll. Jill and I signed up some time ago, figuring it would be a novel way to start the holiday, and so here we were, at 9am on a cold Kansas morning, lining up with some 5,000 other runners, walkers, kids and dogs to run a few miles and pre-empt the inevitable weight gain that would surely follow over the remainder of the holiday.

Although there were signs that indicated where competitors should line up (7:00 pace, 8:00 pace etc), it seemed like as many people ignored these as paid attention. The first mile or so was frustrating and difficult as we wove in and out of traffic. It reminded me a little of the Gobbler Grind start, except at that race, there were far less runners and it settled down a lot quicker. Also, while the Grind had its share of slow runners, there were few walkers, and no kids or strollers to manoeuvre around.

It took about 5 minutes to cross the start line. Unusual for an event this size, there was no chip timing system in place. You could either time yourself, or try to do the math based on the start and finish clocks. I of course had my trusty $12 stopwatch, not that it was hugely important. I had agreed to run with Jill for the entirety, so I had no personal pace goal. Jill however was looking for a PR, so I decided to act as her pacesetter. This was good, because it meant I still had something to work towards, albeit a quite different task than usual.

The course was so-so; rolling hills throughout, with some decent downhills to finish. There wasn't a lot to see unless you have a thing for parking garages or office buildings, but, after the early chaos, it was a pretty stress-free run. The weather, while cold at the start, warmed up appreciably and was rather warm by the end. The finish line provisions were surprisingly good for such a short race, with donuts, several different juices and pops, fruit, yogurt and bagels all available. Finally, we were more than pleased to be given excellent long-sleeved shirts at packet pickup yesterday, and, as two of the first 500 entrants, we also received a black embroidered stocking cap each, so all in all, it was well worth the effort, and the relatively low entry fee. ($18 each).

As usual, I'll talk about stats in a log blog (outstanding poetry --ed), but the experience was relatively smooth and, I'd say, a successful outing. As for Jill's PR? Well, I'll just say that if I ever decide to change careers, pace-setting apparently might be an option.