Hello World! Had a nice four mile run this morning after a light dusting of snow last night. It's so pretty, the snow, in the morning before the sun comes up. It almost makes the cold not so bad.
I've had a difficult time with running motivation of late. It's really the first time in five years that I've struggled with the self-discipline to run. I passed a kidney stone in early November and missed 10 days. I've really had a hard time coming back from it. Mainly, it's not physical--I've run over 1800 miles this year and am in good condition---it's mental. I'd just rather rest. Maybe it makes sense. The body and mind tend to tell you when you need a break. Since August, my work life has been active (as usual) and adding Myles has meant middle of the night potty training every night. So...I'm tired and I pushed it for about three months and then my body gave me a kidney stone and my brain said rest. So...I'm embracing the idea of maybe cutting back to 4-6 miles 4-5 days a week instead of 8-10 miles five days a week. I won't hit 2000 miles for the year and I'm surprisingly okay with that. There was a time when I would have run a crazy amount of miles just to reach the goal, but I'm not controlled by that sort of compulsion anymore. It's a double edged sword, really. The same compulsion that gets me out running, if uncontrolled, can be really bad for me--say, if I just try to overtrain and do not listen to my mind and body. So...it's always a balance between what is reasonable and what is over the top.
Life is great. Sarah and I are having a great fall. We love our little Myles. I'll try to blog a bit more this month.
Friday, December 3, 2010
Sunday, September 26, 2010
Dog Training vs. Blogging...
Well...something had to give when Myles came into our lives and unfortunately for now I've been blog negligent. I cannot lie, though. I love our little man. He's such a cutie and I love him. I have always wanted a dog and I knew I would love it, but I had no idea I'd LOVE HIM this much. Sounds kind of crazy, right? To love a dog like this? Oh well...I love the guy. It's 4 am potty breaks and rushing home at lunch to make sure he gets his pee on. But...it's fun and it's cool.
Surprisingly, I've been able to keep my 40 mile week streak in tact. This week I ran 40 miles for the 30th consecutive week. That's crazy. I'm well on track to hit 2000 miles for the year and that may just be my goal for now. I'm able to run, but I'm tired with the early morning wake-ups, a busy job, and now puppy training. Not sure I will be able to set any more personal records this year, but if I continue to build my running mile base then I'll be able to do that soon.
I'll try to keep blogging as much as I can. Myles is asleep right now so I can type. I'll keep running. You keep running. And I'll try to blog as much as I can...
Monday, September 6, 2010
An All Out Effort...
Happy Labor Day! Last night I had the good fortune of running a race in Broadripple...The Ripple Effect 4 Miler. I circled this race on my calendar earlier this year because I love Broadripple (home of The Running Company) and I knew that with Student Staff Training and Opening over I would be able to race. We did end up with little Myles and that's kept us busy, but totally worth it!
Heading into last night's race I really had two goals: run under 23 minutes and give an all out effort. It's been a couple months since I ran a road race and I was looking forward to racing, but at the same time my pacing is usually off a little when I don't race. At the start of the race it was about 80 and sunny--a little warmer than I thought it would be--still not 90 which was good.
The race started and I settled in well after running out a bit too fast. I hit the first mile in 5:28 and was hoping for a 5:35. Still, I did back off around the half mile point or I could've ended up at 5:15. That would have been WAY TOO FAST. After the first mile I was in 6th place and I could see the folks in 3, 4, and 5. I knew I just needed to keep them in my sight and just keep running hard. I hit the second mile in a 11:06 (5:38 second mile) and was feeling good. I was breathing hard and the heat was making it's mark on me, but I still was mentally holding strong. At the 3 mile mark I was still in 6th place and could see the folks in front of me. I went through there in 16:58 (5:52 3rd mile). At this point I knew that I was fading and that I was in danger of not achieving my goal of a sub 23 unless I really got it into gear. I locked in on the 2 guys in front of me and tried to make a run at them. At about 3.5 miles I had closed the gap to about 6 seconds, but then they started to race each other and pulled away. However, I really stayed locked in and finished strong to close out the race in 22:47 (5:48 last mile). Overall, I finished in 6th (out of 518 runners), averaged a 5:41.9 mile, and ran splits of 5:28, 5:38, 5:52, and 5:48.
All in all, I was very pleased with my effort. I got out too fast in 5:28, but I did not let it ruin my race. I was able to pull it together and still finish strong and reach my goal. Earlier in my running career getting out too fast would've meant I'd have bombed. The difference now is just mental toughness and the ability to hang on and deal with the pain. I knew I gave my absolute best effort because at the finish I just fell down and hit the ground. I was wiped out and tired. I LOVE that feelig. The feeling of giving it everything you have. Every ounce of effort you can muster. Running yourself to exhaustion. Call me crazy, or stupid, or whatever. For me, running like that honors the gift I've been given and it once again allows me to practice what I preach: Giving everything I do 100% of my effort. To not give 100% to what you do is dishonorable and really limits what you can achieve as a person. I'll never want to be like that...
Here are a couple cool pictures from the race. Myles and Sarah and then Myles and I after the race. Happy Labor Day and Happy Running to you...
Heading into last night's race I really had two goals: run under 23 minutes and give an all out effort. It's been a couple months since I ran a road race and I was looking forward to racing, but at the same time my pacing is usually off a little when I don't race. At the start of the race it was about 80 and sunny--a little warmer than I thought it would be--still not 90 which was good.
The race started and I settled in well after running out a bit too fast. I hit the first mile in 5:28 and was hoping for a 5:35. Still, I did back off around the half mile point or I could've ended up at 5:15. That would have been WAY TOO FAST. After the first mile I was in 6th place and I could see the folks in 3, 4, and 5. I knew I just needed to keep them in my sight and just keep running hard. I hit the second mile in a 11:06 (5:38 second mile) and was feeling good. I was breathing hard and the heat was making it's mark on me, but I still was mentally holding strong. At the 3 mile mark I was still in 6th place and could see the folks in front of me. I went through there in 16:58 (5:52 3rd mile). At this point I knew that I was fading and that I was in danger of not achieving my goal of a sub 23 unless I really got it into gear. I locked in on the 2 guys in front of me and tried to make a run at them. At about 3.5 miles I had closed the gap to about 6 seconds, but then they started to race each other and pulled away. However, I really stayed locked in and finished strong to close out the race in 22:47 (5:48 last mile). Overall, I finished in 6th (out of 518 runners), averaged a 5:41.9 mile, and ran splits of 5:28, 5:38, 5:52, and 5:48.
All in all, I was very pleased with my effort. I got out too fast in 5:28, but I did not let it ruin my race. I was able to pull it together and still finish strong and reach my goal. Earlier in my running career getting out too fast would've meant I'd have bombed. The difference now is just mental toughness and the ability to hang on and deal with the pain. I knew I gave my absolute best effort because at the finish I just fell down and hit the ground. I was wiped out and tired. I LOVE that feelig. The feeling of giving it everything you have. Every ounce of effort you can muster. Running yourself to exhaustion. Call me crazy, or stupid, or whatever. For me, running like that honors the gift I've been given and it once again allows me to practice what I preach: Giving everything I do 100% of my effort. To not give 100% to what you do is dishonorable and really limits what you can achieve as a person. I'll never want to be like that...
Here are a couple cool pictures from the race. Myles and Sarah and then Myles and I after the race. Happy Labor Day and Happy Running to you...
Sunday, September 5, 2010
Race Tonight and MYLES!
My MAN MYLES. Sarah and I added a new edition to our family. We're so in love with our little Myles. Last weekend Sarah and I found him online and we just had to go and make him a part of our life. He's a beautiful little fellow and so cute. It's a life changer and I've had to be creative with my running, but it's totally with it.
Tonight I am racing at the Ripple Effect in Broadripple just north of Indianapolis. It's a four mile night race. I'm really hopeful that I can run a very fast four mile time. If I can run in the 22 minute range for four miles then I'd be very pleased with that. The last time I ran a four miler was in 2009 at the Shamrock and I ran a 24:07. The best four miler I've ever run is 21:39 in 1998. With my current fitness level and performance on the track during workouts, I really think I'm capable of running about 5:35 or so a mile, which would equate to a 22:20 or so.
I'll update you on how I fair later this evening or tomorrow. I hope that I can really hit a good time. Happy Running to You...
Sunday, August 22, 2010
Training, Opening, and 25 & counting...
Hello. It's been a good long while since I've had a blog post. I've been busy with our student staff training and then preparing for opening. Yesterday, we successfully moved in about 1000 people and we now have about 1400 living on campus. I think it's hard to know what I actually "do" for a living--especially if you've never worked in housing. We work hard, train hard, and have great fun. We're in the business of helping students have an outstanding on-campus living experience and really helping students succeed in college. It's fun work! I've posted some pictures below. I am blessed to work with a tremendous staff and we have had a great start to the year.
Running in August is ALWAYS difficult for me because of the intense schedule. But...I have managed to keep the 40 mile/week streak alive this month. This week was the 25th consecutive week of hitting the 40 mile or more mark. Since 3/1/2010, I've hit 40 miles every week. That's a little over 1000 miles in about 5.5 months. It's been hard and I've been up running before 6a about 14 days this month. It's rough to get up when the clock reads 5a or so--at least for me. I'm looking forward to having it be more reasonable.
I'm really excited about running this fall and with the base I've been able to build I think it's going to be a fast fall season of running. AND...A BIG THANKS to my wife Sarah for being patient and understanding with me this month while I've been so busy. Happy running! Enjoy the photos...
Running in August is ALWAYS difficult for me because of the intense schedule. But...I have managed to keep the 40 mile/week streak alive this month. This week was the 25th consecutive week of hitting the 40 mile or more mark. Since 3/1/2010, I've hit 40 miles every week. That's a little over 1000 miles in about 5.5 months. It's been hard and I've been up running before 6a about 14 days this month. It's rough to get up when the clock reads 5a or so--at least for me. I'm looking forward to having it be more reasonable.
I'm really excited about running this fall and with the base I've been able to build I think it's going to be a fast fall season of running. AND...A BIG THANKS to my wife Sarah for being patient and understanding with me this month while I've been so busy. Happy running! Enjoy the photos...
Thursday, August 12, 2010
HOT!
Wow has it been HOT this week in Indianapolis. Just absolutely smoking hot. I've been running in the morning, but it's even really hot before 6a. For those of you somewhat new to running, when it's this hot you have to drink lots of water and Gatorade and make sure not to run at peak heat times (i.e. Noon). When it's in the 90s I typically run at 6a or so or at 6p or later.
Despite the heat, I had an outstanding 12 X 200 workout at the track (equals 3 miles). The workout is comprised of 12 laps around a track with half of each lap (200) run at a fast pace and half of each lap (200) run at a recovery pace. Today, I ran very well and was able to keep the difference between my fast pace and recovery pace within about 15 seconds. To give you an idea of the improvement (time for three miles)
May 21: 19:26
June 15: 18:40
July 19: 18:43
July 26: 18:44
August 12: 18:09
Typically, when I can hit this workout in the mid 17s then I know I'm in great racing shape. I'm getting closer to that mark. The 35 second improvement in two weeks is a great sign that all of the miles I've been putting in is paying off. Typically, it takes about 2 good years of uninjured running to start to run at what you are capable of running. So...I'm just at about a year of injury free running (fingers crossed). I just have to keep pushing and keep running in the low 40s in terms of miles for a week. If you ever want to really improve you speed, then try this workout. It's a killer, but it's a good one. Happy running to you. I'm off to camp with our Student Leader Staff this weekend.
Despite the heat, I had an outstanding 12 X 200 workout at the track (equals 3 miles). The workout is comprised of 12 laps around a track with half of each lap (200) run at a fast pace and half of each lap (200) run at a recovery pace. Today, I ran very well and was able to keep the difference between my fast pace and recovery pace within about 15 seconds. To give you an idea of the improvement (time for three miles)
May 21: 19:26
June 15: 18:40
July 19: 18:43
July 26: 18:44
August 12: 18:09
Typically, when I can hit this workout in the mid 17s then I know I'm in great racing shape. I'm getting closer to that mark. The 35 second improvement in two weeks is a great sign that all of the miles I've been putting in is paying off. Typically, it takes about 2 good years of uninjured running to start to run at what you are capable of running. So...I'm just at about a year of injury free running (fingers crossed). I just have to keep pushing and keep running in the low 40s in terms of miles for a week. If you ever want to really improve you speed, then try this workout. It's a killer, but it's a good one. Happy running to you. I'm off to camp with our Student Leader Staff this weekend.
Sunday, August 8, 2010
A long work week...
Hello. I've been pretty crappy about updating my blog. I admit it. However, August for a person who works in a university housing program is an absolute sprint. I worked well into the 70 hour mark this week. You might ask, what the (bleep)? Well...I love it. I've said it and I'll say it again: I am a Housing guy and love it. The worst professional year of my life was the year I spent out of college housing work, so I'll take the 70 hour week every now and then and love just about every minute of it.
Sarah and I dogsitted for my brother's dog, Elvis. I had no idea how much work you have to be willing to do in order to care for a dog. Wow. Elvis is a very cute dog, but he's a pup. So...our hands were full, but we were glad my brother asked us to look after Elvis.
Honestly, I thought on Friday morning that I would not make the 40 mile mark. But...I ran 17 miles this weekend (Sat & Sun) and hit the 40 mile mark for the 23rd consecutive week. I'm happy about that.
News from the TRI from last week. I finished 257th in the swim, 212 on the bike, and 1st on the run. The run really helped me and I finished 55th overall. Not bad for such a rough swim and bike. There were about 550 finishers in the race.
Have a great week. I'll try to write more, but don't be surprised if my blogs are junk until September. But...you should read anyway! Happy running to you...
Sarah and I dogsitted for my brother's dog, Elvis. I had no idea how much work you have to be willing to do in order to care for a dog. Wow. Elvis is a very cute dog, but he's a pup. So...our hands were full, but we were glad my brother asked us to look after Elvis.
Honestly, I thought on Friday morning that I would not make the 40 mile mark. But...I ran 17 miles this weekend (Sat & Sun) and hit the 40 mile mark for the 23rd consecutive week. I'm happy about that.
News from the TRI from last week. I finished 257th in the swim, 212 on the bike, and 1st on the run. The run really helped me and I finished 55th overall. Not bad for such a rough swim and bike. There were about 550 finishers in the race.
Have a great week. I'll try to write more, but don't be surprised if my blogs are junk until September. But...you should read anyway! Happy running to you...
Sunday, August 1, 2010
The story of #895...
What happens when you take a pretty good runner and throw that person into a Triathlon? Well...that's what I tried to find out today. First and foremost, I had a blast at Tri Indy this morning. Tuxedo Brothers, who put on the event, did a great job moving over 1200 people through three legs (swim, bike, run). Pretty amazing. Results are not posted yet so whatever I write below may be off just a bit in terms of time and place.
It all started with a 500 meter swim. Does not sound so bad, does it? I knew that of the three events that the swim would be the toughest for me, but I think I underestimated just how tough it would be. For some reason I ignored the fact that the last time I swam for exercise was in 2007. The swim was in the man made Canal in downtown Indianapolis. It was kind of gross in there, but not nearly as gross as I envisioned. So...I get to the water start about 30 minutes early and wouldn't you know that I start to feel the urge to pee. BUT...there are no porta potties. So...the "urge" is not that bad, so I ignore it. It's finally my time to get into the water and I jump in and immediately go into "oh shit" mode as it's cold and I cannot see anything through the goggles. But...I did not have to pee anymore because I think the cold water froze it in my bladder! I adjusted pretty quickly and got going, but after probably 25 meter (felt like 500), I'm winded and gassed. I'm like, "omg, this is going to be rough." So...after trying to swim freestyle for about 25 more meters, I decided to go into the all to effective breast stroke. Yes, folks, that's right, I'm swimming breast stroke in a triathlon. Obviously, this is NOT the stroke you are supposed to swim because I SWEAR a couple women who looked like they could be my grandmother passed me. All in all, the swim was ROUGH. It humbled me. For a visual image I want you to think of a one winged, one legged chicken on crack because that chicken would've beaten me. I was bad. I don't have the full results yet, but I do know I was 254th out of the water for the sprint tri. Wow. AND...I never did pee--Yeah, I know, gross. But...even though I thought about peeing in the Canal, I just could not bring myself to let it go. This was not a smart move.
After the disaster for the non-swim-master, I headed for my bike and started riding. The transition was pretty smooth and I was surprised at how well I was able to move on the bike. I've not cycled for exercise in about a year, so I did not know what to expect. Fortunately, running fitness translates well to cycling fitness and I moved up considerably. However, I still felt like I needed to pee. Sometimes, like at the movies, you can hold it because you're just sitting there. On the bike, though, I just knew it was going to be a case of how long could I hold it and still perform well. Anyway, I rode the 11.5 miles in about 37 minutes--which evidently is pretty good. Not great, but pretty good. I moved up in place as I hit the run transition point. Everyone tried to tell me my legs would not work the same way after the bike and I thought, "hell, you're talking to a guy who runs 40 miles a week...I'll be fine." Once again, Josh was WRONG!. My legs felt like strawberry jelly (and I don't even eat jelly) and I was not able to really even keep my balance when I ran my bike to the area where I needed to change into my running shoes. Anyway...all in all I thought the bike portion was pretty good and I felt more like a triathlete and less like a rookie.
The run was awesome and my legs finally settled down to the point where I hit the first mile in 5:45. Still had to pee and was afraid I'd have to tell the ABC joke from elementary school about "where's the pee...it's running down my leg." I was passing people and just felt great and felt encouraged because I was now catching those folks who killed me on the swim. I hit the second mile in 11:35 and I knew I could just keep cruising, although my legs felt tired. As I passed my friend Kat (who came out to cheer me on at the Campus Apartments), I was still passing a ton of people. I suspect I passed about 150 people in the 5K part of this event. Anyway, I finished the 5K portion in a respectable 18:30, which isn't bad after a swim and bike.
All in all, my unofficial time was around 1:11 and I'm waiting on the results for the official time. What is amazing from the unofficial results is that I got out of the water in 254th place and ended up finishing in 47th overall. Just imagine if I could actually swim.
All time goals aside, this was just a great time and a great event in which to compete. There was a time when my competitive nature would have never allowed me to enter this if I was not at my best in all three areas. I'm a competitive guy, which is why I don't like to compete against friends or even talk about sports involving Indiana with UK fans. I love my friends who love UK, but UK is no friend of IU. That same competitive force is what drives me to run daily and when used for good I am able to really compete hard. That aside, I'm glad to have done this because it was just really cool and fun. Much like running, it's all about just doing your best and taking a risk. We will see if I'll actually do this, but I'm thinking in the future that the winter is for base building, the spring is for mini-marathons, the summer is for triathlons, and the fall is for fast road racing. Who knows if I will do that given how much I love to run, but I just may have caught the TRI bug today--and maybe some other "bugs" too while swimming in the canal.
P.S. I finally found a porta john at the end of the race and found great relief! Happy running to you...
P.S.S. #895 was my bib number for the race.
It all started with a 500 meter swim. Does not sound so bad, does it? I knew that of the three events that the swim would be the toughest for me, but I think I underestimated just how tough it would be. For some reason I ignored the fact that the last time I swam for exercise was in 2007. The swim was in the man made Canal in downtown Indianapolis. It was kind of gross in there, but not nearly as gross as I envisioned. So...I get to the water start about 30 minutes early and wouldn't you know that I start to feel the urge to pee. BUT...there are no porta potties. So...the "urge" is not that bad, so I ignore it. It's finally my time to get into the water and I jump in and immediately go into "oh shit" mode as it's cold and I cannot see anything through the goggles. But...I did not have to pee anymore because I think the cold water froze it in my bladder! I adjusted pretty quickly and got going, but after probably 25 meter (felt like 500), I'm winded and gassed. I'm like, "omg, this is going to be rough." So...after trying to swim freestyle for about 25 more meters, I decided to go into the all to effective breast stroke. Yes, folks, that's right, I'm swimming breast stroke in a triathlon. Obviously, this is NOT the stroke you are supposed to swim because I SWEAR a couple women who looked like they could be my grandmother passed me. All in all, the swim was ROUGH. It humbled me. For a visual image I want you to think of a one winged, one legged chicken on crack because that chicken would've beaten me. I was bad. I don't have the full results yet, but I do know I was 254th out of the water for the sprint tri. Wow. AND...I never did pee--Yeah, I know, gross. But...even though I thought about peeing in the Canal, I just could not bring myself to let it go. This was not a smart move.
After the disaster for the non-swim-master, I headed for my bike and started riding. The transition was pretty smooth and I was surprised at how well I was able to move on the bike. I've not cycled for exercise in about a year, so I did not know what to expect. Fortunately, running fitness translates well to cycling fitness and I moved up considerably. However, I still felt like I needed to pee. Sometimes, like at the movies, you can hold it because you're just sitting there. On the bike, though, I just knew it was going to be a case of how long could I hold it and still perform well. Anyway, I rode the 11.5 miles in about 37 minutes--which evidently is pretty good. Not great, but pretty good. I moved up in place as I hit the run transition point. Everyone tried to tell me my legs would not work the same way after the bike and I thought, "hell, you're talking to a guy who runs 40 miles a week...I'll be fine." Once again, Josh was WRONG!. My legs felt like strawberry jelly (and I don't even eat jelly) and I was not able to really even keep my balance when I ran my bike to the area where I needed to change into my running shoes. Anyway...all in all I thought the bike portion was pretty good and I felt more like a triathlete and less like a rookie.
The run was awesome and my legs finally settled down to the point where I hit the first mile in 5:45. Still had to pee and was afraid I'd have to tell the ABC joke from elementary school about "where's the pee...it's running down my leg." I was passing people and just felt great and felt encouraged because I was now catching those folks who killed me on the swim. I hit the second mile in 11:35 and I knew I could just keep cruising, although my legs felt tired. As I passed my friend Kat (who came out to cheer me on at the Campus Apartments), I was still passing a ton of people. I suspect I passed about 150 people in the 5K part of this event. Anyway, I finished the 5K portion in a respectable 18:30, which isn't bad after a swim and bike.
All in all, my unofficial time was around 1:11 and I'm waiting on the results for the official time. What is amazing from the unofficial results is that I got out of the water in 254th place and ended up finishing in 47th overall. Just imagine if I could actually swim.
All time goals aside, this was just a great time and a great event in which to compete. There was a time when my competitive nature would have never allowed me to enter this if I was not at my best in all three areas. I'm a competitive guy, which is why I don't like to compete against friends or even talk about sports involving Indiana with UK fans. I love my friends who love UK, but UK is no friend of IU. That same competitive force is what drives me to run daily and when used for good I am able to really compete hard. That aside, I'm glad to have done this because it was just really cool and fun. Much like running, it's all about just doing your best and taking a risk. We will see if I'll actually do this, but I'm thinking in the future that the winter is for base building, the spring is for mini-marathons, the summer is for triathlons, and the fall is for fast road racing. Who knows if I will do that given how much I love to run, but I just may have caught the TRI bug today--and maybe some other "bugs" too while swimming in the canal.
P.S. I finally found a porta john at the end of the race and found great relief! Happy running to you...
P.S.S. #895 was my bib number for the race.
Saturday, July 31, 2010
The day before the TRI...
By this time tomorrow I will have completed my first triathalon. I'm totally doing this on a whim, but I think I'll enjoy it. It's a 500 meter swim, a 11.5 mile bike, and a 5K run. I'm not so worried about the bike or run, but the swim is where I'll be least prepared. At least that is the first leg of the TRI.
This week has been crazy with running and combining that with work and trying to be a good husband. We are in the middle of our professional and graduate staff training and that takes up a ton of the day and then it takes a considerable amount of time to prepare and then answer the day to day email load. I've had to work a lot longer (until 6p or 6:30p), and I've tried to really not come home and be distracted--which means no running after work. So...I've been up between 5a-5:30a every day this week (sans today) to try and slide in 8 miles before getting to work around 7:30a. All in all, I've been able to hit the mark for the week, but damn I'll be glad when it's September and I can have a more normal schedule.
Had a great month of running in July hitting 187.2 miles for the month. I'm now at 1210.4 for the year, which averages out to 172.9 miles run a month. In order to hit 2000 for the year I need to average 167/month. I'm really pleased with the progress so far. If all goes well this month, then I will eclipse last years running total by late August. Here's to trying.
I'll write more about the triathalon tomorrow when I finish. Wish me luck...
This week has been crazy with running and combining that with work and trying to be a good husband. We are in the middle of our professional and graduate staff training and that takes up a ton of the day and then it takes a considerable amount of time to prepare and then answer the day to day email load. I've had to work a lot longer (until 6p or 6:30p), and I've tried to really not come home and be distracted--which means no running after work. So...I've been up between 5a-5:30a every day this week (sans today) to try and slide in 8 miles before getting to work around 7:30a. All in all, I've been able to hit the mark for the week, but damn I'll be glad when it's September and I can have a more normal schedule.
Had a great month of running in July hitting 187.2 miles for the month. I'm now at 1210.4 for the year, which averages out to 172.9 miles run a month. In order to hit 2000 for the year I need to average 167/month. I'm really pleased with the progress so far. If all goes well this month, then I will eclipse last years running total by late August. Here's to trying.
I'll write more about the triathalon tomorrow when I finish. Wish me luck...
Sunday, July 25, 2010
A new adventure...
Hello. It's Sunday evening and I'm getting ready to hit the rack. Busy week ahead and I'm getting up early tomorrow to run (5 a.m.). I don't really like running at 5a
but I don't have much of a choice tomorrow. I think the difference between me and folks who do not run is that I'll get out of bed at 5a even when I don't want to. It does not make me any better (might make me dumber), but it does make me a runner--an identity I wholeheartedly embrace.
I am going to give a triathalon a shot next Sunday in downtown Indianapolis. I was looking through the race websites trying to find my next race, and I saw the ad for the triathalon. I've always wanted to do one and never have. Ive not swam for fitness in over two years and I've not been on my bike in over a year, but I"m going for it. Sometimes, you just have to go for it and see what you have. I figure with my running fitness coupled with my ability to swim and bike should help me. Even if I fail, at least I tried. I'm looking forward to it.
This week was a good running week as I hit 41 miles for the week. I ran a mile time trial yesterday on the IUPUI Track and hit 5:27 on a hot and humid morning. I hope by November I can put that under 5 minutes. I guess we shall see. Another week in the books and I'll hit 1200 miles for the year this week. Looking forward to a great week. Happy running to you...
but I don't have much of a choice tomorrow. I think the difference between me and folks who do not run is that I'll get out of bed at 5a even when I don't want to. It does not make me any better (might make me dumber), but it does make me a runner--an identity I wholeheartedly embrace.
I am going to give a triathalon a shot next Sunday in downtown Indianapolis. I was looking through the race websites trying to find my next race, and I saw the ad for the triathalon. I've always wanted to do one and never have. Ive not swam for fitness in over two years and I've not been on my bike in over a year, but I"m going for it. Sometimes, you just have to go for it and see what you have. I figure with my running fitness coupled with my ability to swim and bike should help me. Even if I fail, at least I tried. I'm looking forward to it.
This week was a good running week as I hit 41 miles for the week. I ran a mile time trial yesterday on the IUPUI Track and hit 5:27 on a hot and humid morning. I hope by November I can put that under 5 minutes. I guess we shall see. Another week in the books and I'll hit 1200 miles for the year this week. Looking forward to a great week. Happy running to you...
Thursday, July 22, 2010
An am track workout...
On Monday I decided to hit the track at 6a, which is new for me. Typically, I just run distances in the morning and I don't worry about speed. However, it's summer and it's hot and I'm busy, so running a fast track workout really is only realistic in the morning. On Monday, I was able to run a good 12 by 200 with a 200 meter jog in between each interval. It's a staple workout that my XC Coach (Coach Rowe) used to have us run. If I run this workout for the next 4-6 weeks, then my legs will be ready to really pop a fast 5K time soon. The workout went well and my fast 200s were faster than they've been in a long time. Good sign.
Running this week has been hard as training for our Professional & Graduate staff has started. Basically, if I'm going to run, it's going to have to be early. It's worth it, though. I'm blessed to work with an outstanding team and the folks I lead are all outstanding. They are looking to me for leadership and I have a duty to provide it well. So...if that means getting up at 5a to run, then so be it. At IUPUI HRL we are trying to be great--not good--great. So...all of us have to make some adjustments.
Had the chance to visit the Muhammad Ali Center in Louisville, Ky today. What an AMAZING place. Ali was a true champion in the ring--but a bigger champion for racial equality and Social Justice. He simply made it his priority to refute racism--even when it meant he had to sit out three years from boxing. I admire him and just love that he was willing to sacrifice what he loved for a greater cause. I hope if I'm ever in a similar situation, I'd choose the right thing over running. The best boxer of all time gave up boxing to stop oppression and racial discrimination. That's just an amazing sacrifice. We all just be committed to making sure all non-violent people--no matter what--are valued, important, and respected.
Have an outstanding evening. If you are able...Go Run!
Running this week has been hard as training for our Professional & Graduate staff has started. Basically, if I'm going to run, it's going to have to be early. It's worth it, though. I'm blessed to work with an outstanding team and the folks I lead are all outstanding. They are looking to me for leadership and I have a duty to provide it well. So...if that means getting up at 5a to run, then so be it. At IUPUI HRL we are trying to be great--not good--great. So...all of us have to make some adjustments.
Had the chance to visit the Muhammad Ali Center in Louisville, Ky today. What an AMAZING place. Ali was a true champion in the ring--but a bigger champion for racial equality and Social Justice. He simply made it his priority to refute racism--even when it meant he had to sit out three years from boxing. I admire him and just love that he was willing to sacrifice what he loved for a greater cause. I hope if I'm ever in a similar situation, I'd choose the right thing over running. The best boxer of all time gave up boxing to stop oppression and racial discrimination. That's just an amazing sacrifice. We all just be committed to making sure all non-violent people--no matter what--are valued, important, and respected.
Have an outstanding evening. If you are able...Go Run!
Sunday, July 18, 2010
20 Strait 40 mile weeks!
How do you like the socks I wore today? These are some socks that you wear like a glove. They actually fit over each toe and are quite comfortable. If you ever join the ultra running community, then you will see a lot of women and men wearing these because it helps reduce rubbing between toes--which helps prevent blisters. I'm a fan, but I only have one pair because they run about $10 a pop. Kind of expensive for a sock.
I've been talking about this for a few weeks now, and today I hit 20 strait weeks of running 40 miles or more. Over the past 20 weeks I have averaged 42.5 miles/week. That's pretty darn good. You may wonder why this is important or significant. Or...you might say to yourself, "Josh is off his rocker." But...their is a purpose (like most thinks I do) to this madness. When you run and try to race, then you have to put together your total level of running fitness in a couple stages. Stage one is always base building. Specifically, what you want to do is build a running base so that your body is used to hitting whatever mile point you want to hit on a consistent basis. I did not randomly pick 40-45 miles, but rather I know that once I run above that mark then I am more prone to injury and once I go below that mark I do not end up running to my full ability. Everyone's weekly mile total is different and dependent upon your body and the time you have for running. For the last two years I've not been able to train consistently as I've dealt with injuries (IT Band in 2008, IT Band for first part of 2009 and sprained ankle in fall of 2009). For the 2008 and 2009 about the best I could do was about 10 weeks of consistent base building. Ultimately, I never reached the point where my legs were strong and had enough miles in them to really start heading into the second phase: race specific training. After you build up a nice base, what you want to do is work on getting faster for the races that you'd like to run. For me this fall, I've decided to focus on the 5K and 10K and possibly complete in a half-marathon. However, my main focus will be on running very quick 200s and 400s on the track and also some mile repeats (all out miles with a little rest in between). Now that I have a good base built up, I should be able to really lower my times.
At the beginning of this year I set a goal to try and run really well at the 5K distance, 10K distance, and the Half-Marathon distance. In my first crack at the half-marathon I did not run well. But...I feel like I have a shot this fall. The last two races I've run I have actually won, and I ran a 5K about a month ago that was good. My next race will be on 7/31--a 5K at Fort Ben here in Indy. Goals for the fall: 5K in 16:30; 10K in 34:55, Half-Marathon in 1:15:50. We shall see.
Have a great Sunday. My yearly total after today has hit 1131.6. To put that in perspective, I only ran 1130 miles in 2008 and only hit 1365 last year. So...if I stay healthy I should really be able to hit my 2000 mile goal for the year. Happy running to you...
Saturday, July 17, 2010
Running with other runners...
Today I had the good fortune to be able to run about 6 miles with one of our staff members from Park Place, Kevin. He met me about 7:30a in the Park Place parking lot and we headed out for a nice run. In total, I ended up hitting about 10.75 miles today (4.75 before running w/ Kevin and 6 with Kevin).
I often get asked if I like running with others. My answer is always yes, but I have to distinguish between "running with others." When I run with others it's all about the two (or however many) of us running at a pace that's comfortable for everyone so that we can run together, chat, and just enjoy hitting the pavement with our feet and moving forward. Generally, I don't like to race my running partners or folks that I run with (unless it's a race). Quite simply, I use the days I am able to run with others as a nice treat--it's easier to run when you have someone to run with. Even if my daily pace is quicker or vice versa, I use the days I run alone to run fast or hard and I use the days I run with others to enjoy their company. So...if you are reading this and you live close to me, then you have an open invite to run with me for however long you want to run.
Now...the other part of "running with others." I was running one day earlier this week and as I was about a mile from home this guy passed me. Now...this caught me by surprise because generally I do not get passed because it's rare I see anyone out that early and if you do you really have to be close in order to actually pass someone. In my mind I'm thinking, "Josh, it's no big deal...he's just running a fast workout." But...the little competitive guy on my left shoulder was saying, "wth (what the heck) Josh you cannot let this happen." So...I very quickly increased my pace and ran right behind him. Sensing me behind him, the guy surged. Neither of us gave an inch for about 3/4 of a mile--at which we hit a fork in the road and my side of the fork took me home and his...? Needless to say, it was funny. Here are two shirtless guys who don't know each other racing down the Indianapolis Canal at 6:30a on a random weekday. So...in that regard I don't like "running with others." I'm too darn competitive and I just could not let the guy paste me like that. Anyway...kind of a funny story. (see picture of me racing cause this is what it was like minus the singlet)
Well...have a great Saturday. I've run, planted some more flowers on our patio, and now I'm headed over to my office to work on some fall training stuff. Happy running folks.
I often get asked if I like running with others. My answer is always yes, but I have to distinguish between "running with others." When I run with others it's all about the two (or however many) of us running at a pace that's comfortable for everyone so that we can run together, chat, and just enjoy hitting the pavement with our feet and moving forward. Generally, I don't like to race my running partners or folks that I run with (unless it's a race). Quite simply, I use the days I am able to run with others as a nice treat--it's easier to run when you have someone to run with. Even if my daily pace is quicker or vice versa, I use the days I run alone to run fast or hard and I use the days I run with others to enjoy their company. So...if you are reading this and you live close to me, then you have an open invite to run with me for however long you want to run.
Now...the other part of "running with others." I was running one day earlier this week and as I was about a mile from home this guy passed me. Now...this caught me by surprise because generally I do not get passed because it's rare I see anyone out that early and if you do you really have to be close in order to actually pass someone. In my mind I'm thinking, "Josh, it's no big deal...he's just running a fast workout." But...the little competitive guy on my left shoulder was saying, "wth (what the heck) Josh you cannot let this happen." So...I very quickly increased my pace and ran right behind him. Sensing me behind him, the guy surged. Neither of us gave an inch for about 3/4 of a mile--at which we hit a fork in the road and my side of the fork took me home and his...? Needless to say, it was funny. Here are two shirtless guys who don't know each other racing down the Indianapolis Canal at 6:30a on a random weekday. So...in that regard I don't like "running with others." I'm too darn competitive and I just could not let the guy paste me like that. Anyway...kind of a funny story. (see picture of me racing cause this is what it was like minus the singlet)
Well...have a great Saturday. I've run, planted some more flowers on our patio, and now I'm headed over to my office to work on some fall training stuff. Happy running folks.
Thursday, July 15, 2010
Big Running Presentation Tomorrow...
I'm off to a good week of running. I ran 8 miles on Monday, 6.75 on Tuesday, and about 7.8 today. I'm probably going to take tomorrow off and then hit 12 miles on Saturday and 8 miles or so on Sunday. It's been so darn hot here this week so I've been running at 6a. That's a tough time of the day, but with my new job it's tough to get a run in if I wait until after 5p. It's a choice really. Stay up and watch TV until 11p or 12a or run at 6a. I choose running. Sorry Letterman.
I have an opportunity to talk to about 20-25 people tomorrow from the IUPUI Staff Council about starting a Walk Jog Run Club. I am pretty excited about it as I really enjoy helping people being able to walk, jog, or run. Great thing about it is that I get to share my passion and also probably help some folks get started with an exercise program. What I'm really going to emphasize tomorrow is just the concept of MOVEMENT. What it all boils down to is being able to just put one foot in front of the other for 30 minutes or so 3-5 times a week. If we all did just that, then people would be surprised at how fit they'd be. Usually, I get people hooked in with my credentials and then I seal the deal by presenting an easy plan. If I can just get 5/20 of them to try it for a month or so then I think they will be hooked.
Well...have a great Friday, folks. For me, it's going to be a working weekend, but I know I'll also get 20 miles or so of running in so that'll be nice too. Happy running to you...
I have an opportunity to talk to about 20-25 people tomorrow from the IUPUI Staff Council about starting a Walk Jog Run Club. I am pretty excited about it as I really enjoy helping people being able to walk, jog, or run. Great thing about it is that I get to share my passion and also probably help some folks get started with an exercise program. What I'm really going to emphasize tomorrow is just the concept of MOVEMENT. What it all boils down to is being able to just put one foot in front of the other for 30 minutes or so 3-5 times a week. If we all did just that, then people would be surprised at how fit they'd be. Usually, I get people hooked in with my credentials and then I seal the deal by presenting an easy plan. If I can just get 5/20 of them to try it for a month or so then I think they will be hooked.
Well...have a great Friday, folks. For me, it's going to be a working weekend, but I know I'll also get 20 miles or so of running in so that'll be nice too. Happy running to you...
Sunday, July 11, 2010
Songs on the run...
Good morning. I really enjoyed my long run this morning. I ran for 12.25 miles from downtown up to Butler University and then back downtown. It was cool outside
(70s) and it was nice to get out there before it warms up. I have not run my long run in a couple weeks so it was good to get back out and return to normalcy. Typically in a given week I will run three days at an easy/medium pace for 8 miles, one day with a hard speed workout for a total of 8 miles, and then one long run of 10-15 miles. This formula has really worked for me and the two days off a week allow my body to heal and still hit the 40 mile/week goal. Next week I go for 20 strait 40+ mile weeks.
I do not often listen to my iPod when I run because I do a lot of thinking/processing when I run. The music can sometimes prevent me from really being able to clear my head. Sometimes, though, I do like to run and listen to music. Being a huge Coldplay fan (picture above is of Sarah and I at Coldplay concert in LA), I do love to listen to some Coldplay on the run. In this blog I thought I'd give you my best running playlist of the moment. Here goes:
Empire State: Jay Z
Eye of the Tiger: Survivor
Lose Yourself: Eminem
Not Afraid: Eminem
Run This Town: Jay Z, Rianna, Kayne
Viva La Vida: Coldplay
Stawberry Swing: Coldplay
Lovers in Japan: Coldplay
Taking the Long Way: Dixie Chicks
Homecoming: Kayne & Chris Martin
Superstar: Lupe Fiasco
Fix You: Coldplay
Life in Technicolor II: Coldplay
I Gotta Feeling: Black Eyed Peas
Paper Planes: MIA
If I Can't: 50 Cent
If you can download these and put them in a playlist for your run then you'll enjoy. Music is interesting and it's tough to guarantee you'll like it, but give it a shot. Have a great week and happy running...
Thursday, July 8, 2010
Dog-gone it...
I'm cursed with dogs. That is all there is too it. Cursed. Many people know that last December I was out running and two dogs chased after me, I sped up to try and get away, fell, and cut up my knee and elbow pretty badly. I lost a couple weeks of training. I was glad they did not bite me, but angry about an owner not putting their dogs on their leash. I've not run the same route in the morning since December. This morning, I ran the route and again some jerk is walking two very large dogs without a leash. It just hacks me off. I love dogs and I want Sarah and I to get a dog, but people have to understand that their loving dog is capable of not being so loving to a runner. I know that I sound like a crazy old man saying this, but I have a nasty looking scar on my knee to prove why I'm so sensitive about it. Anyway, I did have a nice run and I avoided another incident.
But...the story does not end there. Sarah and I moved down to the Canal in Indy last weekend. Our neighbor has 3 dogs (she's only supposed to have one). Now...I don't really care that she has three dogs, but they are OUT OF CONTROL. They poop on our patio, jump the boundaries we set up, bark at EVERY passing dog, and mess up our patio area. In all honesty, I don't blame the dogs, but rather their stupid (insert your favorite word) owner. She does not care. She doesn't pick up their poop. She has not even offered to replace what they destroyed. She's so clueless. We are going to give it a couple days and then we are thinking of turning her in. I hate to do that because I don't want to have a bad relationship with our new neighbor. But...this is just nuts. I don't think I've ever met a more thoughtless neighbor than this person. And...you have to put that in perspective. I lived and worked in Residence Hall on college campuses every year since graduating college with the exception of one year and then recently. The college students we've lived beside have been more considerate than the lady next door. I'm serious.
Anyway, this has little to do with running I guess, but I just need to vent. I had a nice 7.25 run this morning despite the crazy dogs on the trail and our wacked out neighbor. Happy running...
But...the story does not end there. Sarah and I moved down to the Canal in Indy last weekend. Our neighbor has 3 dogs (she's only supposed to have one). Now...I don't really care that she has three dogs, but they are OUT OF CONTROL. They poop on our patio, jump the boundaries we set up, bark at EVERY passing dog, and mess up our patio area. In all honesty, I don't blame the dogs, but rather their stupid (insert your favorite word) owner. She does not care. She doesn't pick up their poop. She has not even offered to replace what they destroyed. She's so clueless. We are going to give it a couple days and then we are thinking of turning her in. I hate to do that because I don't want to have a bad relationship with our new neighbor. But...this is just nuts. I don't think I've ever met a more thoughtless neighbor than this person. And...you have to put that in perspective. I lived and worked in Residence Hall on college campuses every year since graduating college with the exception of one year and then recently. The college students we've lived beside have been more considerate than the lady next door. I'm serious.
Anyway, this has little to do with running I guess, but I just need to vent. I had a nice 7.25 run this morning despite the crazy dogs on the trail and our wacked out neighbor. Happy running...
Monday, July 5, 2010
A dip in the pool...
Hello. Short blog post today. We had the day off from work as IUPUI celebrated the July 4 holiday on July 5. So...our timely planned move was granted a fourth day. I'm proud to say we have moved everything but our pictures and now we have to clean the old place. We are pleased with our new place and had a nice Fourth of July BBQ last night.
I ran today around 4:30p after moving all day. Today was the fourth day of moving and the fifth day in a row I've run. My legs were trashed yesterday and today it felt worse. Not worse in an injury sort of way, but worse in a sore kind of way. Never-the-less I went out and massaged my legs with a 7.25 mile trek in 90 degree heat. About half-way threw my run I decided I'd earned a dip in the pool after the run. So...I ran strait to the pool in our complex, took off my shoes and socks, and just jumped in. It felt so darn good. I'm not sure if the answer to the question "should I run today" was yes or no, but I went with yes. However, I would be remiss if I did not mention that when your legs feel like they are filled with rocks, then it's probably better to answer the question with a no. Then again, "no" is kind of a hard thing for a runner to say because the ability to say "yes" on most days is what sets aparts runners from non-runners. Learning the word "no" to the question of "should I run" is a very slippery slope. Although, sometimes "no" is the right answer. Perhaps...I'm just talking in circles.
All in all it was a great weekend despite moving. A great week lies ahead with work. Happy running...
I ran today around 4:30p after moving all day. Today was the fourth day of moving and the fifth day in a row I've run. My legs were trashed yesterday and today it felt worse. Not worse in an injury sort of way, but worse in a sore kind of way. Never-the-less I went out and massaged my legs with a 7.25 mile trek in 90 degree heat. About half-way threw my run I decided I'd earned a dip in the pool after the run. So...I ran strait to the pool in our complex, took off my shoes and socks, and just jumped in. It felt so darn good. I'm not sure if the answer to the question "should I run today" was yes or no, but I went with yes. However, I would be remiss if I did not mention that when your legs feel like they are filled with rocks, then it's probably better to answer the question with a no. Then again, "no" is kind of a hard thing for a runner to say because the ability to say "yes" on most days is what sets aparts runners from non-runners. Learning the word "no" to the question of "should I run" is a very slippery slope. Although, sometimes "no" is the right answer. Perhaps...I'm just talking in circles.
All in all it was a great weekend despite moving. A great week lies ahead with work. Happy running...
Sunday, July 4, 2010
Happy Fourth of July...
Hello. It's been a week since my last blog entry. I apologize. The first part of the week I was in Austin, Tx for the ACUHO-I Conference and then Sarah and I have been moving all weekend. It's been a very busy week, but now I'm ready to relax, blog a little bit, cookout later with Sarah & Jonathan (my brother), and then have a few beers.
Over a stretch of years in the 1990s (1994-1998) I typically ran a race every Fourth of July. My best race was the 1998 Sebring 5K (in Sebring, Ky) when I ran a 16:24. Actually, the first road race I ever ran was in 1994 with Seth Woodward in Nashville, Tn. I shot out of the gate really fast and died the last two miles. That was my first real lesson on pacing. Seth blew me away that day. My friend Luke (Seth's brother) and their mom, Pam, also went to the race. We had a great time and my ego healed quickly after the race. If I had to pinpoint the start to my road racing career, it would definitely be on 7/4/1994. I think it's fitting that the Woodwards (some of the finest people I know) were the ones that introduced me to road racing. At the time, Seth was one heck of a runner and Luke (a very good friend) was probably the best tennis player in Kentucky during that time. It's nice to sit here on this Sunday afternoon and remember that day. It's funny what you remember and what can elicit an old--but good--memory.
I did run today for about 6.25 miles at 6:30a. For the week I hit 41 miles and that brings my yearly total to 1049.25. Next week I go for my 19th strait 40 mile week. This week has been an interesting running week. It began in Austin while I was at the conference. I ran along the Lady Bird Lake trail downtown. It's an amazing 10 mile trail that is on soft red dirt and some concrete and asphalt every now and then. Last Monday there was a 5K that was part of the conference. Funny story about that. I was in the lead early on and did not know where the turn around was located. The person stationed at the turnaround missed me and many other runners. Turns out we ended up running a 4.5 mile race instead of the 3.1 miles that make up a 5K. For what it's worth, I did defend my ACUHO-I 5K title despite the hiccup. That's back to back ACUHO-I 5K wins. Next year I hope to make it a three-peat (ala the Lakers and Bulls) in New Orleans. If you happen to visit Austin, then you must run on the Lady Bird Lake trail. It's fantastic. Overall, it was a challenging week to hit 40 miles. I got up on Thursday, Friday, Saturday, and Sunday at 6a so that I could run before moving. My legs are shot and I'm glad that I did not decide to race today because it would have been rough.
Sarah and I moved to a really cool location in downtown Indianapolis. We live right on the canal and it's nice. I planted some flowers, did some mulching, and we added some furniture for our cookout tonight. See pictures below. Have a great 4th. It's good to be back. Happy Running.
Over a stretch of years in the 1990s (1994-1998) I typically ran a race every Fourth of July. My best race was the 1998 Sebring 5K (in Sebring, Ky) when I ran a 16:24. Actually, the first road race I ever ran was in 1994 with Seth Woodward in Nashville, Tn. I shot out of the gate really fast and died the last two miles. That was my first real lesson on pacing. Seth blew me away that day. My friend Luke (Seth's brother) and their mom, Pam, also went to the race. We had a great time and my ego healed quickly after the race. If I had to pinpoint the start to my road racing career, it would definitely be on 7/4/1994. I think it's fitting that the Woodwards (some of the finest people I know) were the ones that introduced me to road racing. At the time, Seth was one heck of a runner and Luke (a very good friend) was probably the best tennis player in Kentucky during that time. It's nice to sit here on this Sunday afternoon and remember that day. It's funny what you remember and what can elicit an old--but good--memory.
I did run today for about 6.25 miles at 6:30a. For the week I hit 41 miles and that brings my yearly total to 1049.25. Next week I go for my 19th strait 40 mile week. This week has been an interesting running week. It began in Austin while I was at the conference. I ran along the Lady Bird Lake trail downtown. It's an amazing 10 mile trail that is on soft red dirt and some concrete and asphalt every now and then. Last Monday there was a 5K that was part of the conference. Funny story about that. I was in the lead early on and did not know where the turn around was located. The person stationed at the turnaround missed me and many other runners. Turns out we ended up running a 4.5 mile race instead of the 3.1 miles that make up a 5K. For what it's worth, I did defend my ACUHO-I 5K title despite the hiccup. That's back to back ACUHO-I 5K wins. Next year I hope to make it a three-peat (ala the Lakers and Bulls) in New Orleans. If you happen to visit Austin, then you must run on the Lady Bird Lake trail. It's fantastic. Overall, it was a challenging week to hit 40 miles. I got up on Thursday, Friday, Saturday, and Sunday at 6a so that I could run before moving. My legs are shot and I'm glad that I did not decide to race today because it would have been rough.
Sarah and I moved to a really cool location in downtown Indianapolis. We live right on the canal and it's nice. I planted some flowers, did some mulching, and we added some furniture for our cookout tonight. See pictures below. Have a great 4th. It's good to be back. Happy Running.
Saturday, June 26, 2010
1000 miles
Headed to ACUHO-I in Austin, Tx later this morning. ACUHO stands for the Association of College & University Housing Officers. I stand for International. This will be the third time I've attended the conference and it's by far my favorite. This year I'm presenting three times--which is pretty cool. I'll be very busy.
1000 miles. It has a nice ring to it. Today, I was able to hit the 1000 mile mark for the year after a 7.25 miles run--slightly ahead of my June 30 goal date. More than anything, 1000 miles just stand for consistency, dedication, and discipline. It's just putting one foot in front of the other foot and doing that over and over again. I take about 170steps a minute when running which would equal about 1190 steps a mile (7 minute miles X 170 steps per minute). That equals about 1,119,000 steps run so far this year. Pretty crazy.
Will try to write some while I'm in Texas. I scouted out a great park (Lady Bird Park) to run while I'm there. Happy running to you...
1000 miles. It has a nice ring to it. Today, I was able to hit the 1000 mile mark for the year after a 7.25 miles run--slightly ahead of my June 30 goal date. More than anything, 1000 miles just stand for consistency, dedication, and discipline. It's just putting one foot in front of the other foot and doing that over and over again. I take about 170steps a minute when running which would equal about 1190 steps a mile (7 minute miles X 170 steps per minute). That equals about 1,119,000 steps run so far this year. Pretty crazy.
Will try to write some while I'm in Texas. I scouted out a great park (Lady Bird Park) to run while I'm there. Happy running to you...
Sunday, June 20, 2010
Long, Sunday Run...
Good morning. I had a nice long 10 mile run this morning. Sarah had to go into work today at 6:15a so I took her and then decided to run early. It actually works out well because it's going to be 90 today. Running when it's 70ish and humid is much better than 90ish and humid. Duh... ;-)
It was a great week of training. I ran 44.25 miles this week and am now at 965.25 for the year. This week I will eclipse the 1000 mile mark for the year. I'm excited about that. Hitting 1000 miles can sometimes be hard just to hit in one year, so to hit that mark at the half way point is good. More than anything, it's a great base and I will be able to reach some time goals this fall.
My friend Aaron ran a 4:08 at Grandma's Marathon yesterday in Duluth, Mn. That's an outstanding first marathon time--especially for him considering he ran the race with a bum knee and a bum foot. It's an outstanding time. Another friend of mine, Shelly, has a big half-marathon coming up next week. She's trying to sub 2-hour it. I bet she can hit that mark.
One bit of advice for today. I get a lot of questions about running in the extreme heat and extreme cold. Specifically, why do you run in that? For me, it's two fold. One, it's just easier for me to run and deal with the weather than trying to go and run inside. Two, I tend to temper my expectations about time and how I will feel while running. For instance, I know when it's 90 and humid that I am going to feel bad at some point because of the heat. So...I slow down a bit, drink more water before I leave, and just mentally prepare myself to know it's going to be a bit rougher. Often times, I'm 30 seconds per mile slower on really warm days than I am when it's cooler. Optimal running temperatures for me are from the mid 40s to the high 60s. But...you really only get those temperatures consistently March-May and mid September-late November in Indiana. So...I know if I am trying to hit a personal record at a distance greater than a mile or maybe even a 5K, I better run races in those months. I think our bodies can handle the heat without major issues for about 20-30 minutes, but at some point the extreme heat really takes more out of you. Case and point: In the late 90s I was running as well as I've ever run. In many ways, I was more fit. I used to run the Owensboro 10 miler every summer (last weekend in June). Even though I could put a mile under 5 minutes and could normally run 10 miles at a 5:50 average or better, I could barely average 6:15 or so a mile at the Owensboro 10 miler. The heat really impacts your ability to run far like that. At 33 years old I ran 59:03 for 10 miles in the 40 degree weather. At 19 I ran 61:30 or so for 10 miles in the Owensboro 10 miler in 80 degree weather. 14 year age difference and you'd think the times would be reversed. However, I have no doubt that the explanation is heat and not age. I bring this up just to say, you can run in the heat and at the same time just understand you may not run as fast as you want and you may feel worse. It happens to everyone.
Have a great Sunday and a great Father's day to those who are fathers. I look forward to the day when I have a little one making me a cute card and giving me a big hug. Kids are awesome and my friends who have kids look happy. Sarah and I have a couple more years before we could dedicate the time necessary to raise a kid, but I look forward to it when it happens. I have a feeling I won't be running 40 mile weeks, but I'd gladly trade that for the chance to be a Dad. Happy running to you...
It was a great week of training. I ran 44.25 miles this week and am now at 965.25 for the year. This week I will eclipse the 1000 mile mark for the year. I'm excited about that. Hitting 1000 miles can sometimes be hard just to hit in one year, so to hit that mark at the half way point is good. More than anything, it's a great base and I will be able to reach some time goals this fall.
My friend Aaron ran a 4:08 at Grandma's Marathon yesterday in Duluth, Mn. That's an outstanding first marathon time--especially for him considering he ran the race with a bum knee and a bum foot. It's an outstanding time. Another friend of mine, Shelly, has a big half-marathon coming up next week. She's trying to sub 2-hour it. I bet she can hit that mark.
One bit of advice for today. I get a lot of questions about running in the extreme heat and extreme cold. Specifically, why do you run in that? For me, it's two fold. One, it's just easier for me to run and deal with the weather than trying to go and run inside. Two, I tend to temper my expectations about time and how I will feel while running. For instance, I know when it's 90 and humid that I am going to feel bad at some point because of the heat. So...I slow down a bit, drink more water before I leave, and just mentally prepare myself to know it's going to be a bit rougher. Often times, I'm 30 seconds per mile slower on really warm days than I am when it's cooler. Optimal running temperatures for me are from the mid 40s to the high 60s. But...you really only get those temperatures consistently March-May and mid September-late November in Indiana. So...I know if I am trying to hit a personal record at a distance greater than a mile or maybe even a 5K, I better run races in those months. I think our bodies can handle the heat without major issues for about 20-30 minutes, but at some point the extreme heat really takes more out of you. Case and point: In the late 90s I was running as well as I've ever run. In many ways, I was more fit. I used to run the Owensboro 10 miler every summer (last weekend in June). Even though I could put a mile under 5 minutes and could normally run 10 miles at a 5:50 average or better, I could barely average 6:15 or so a mile at the Owensboro 10 miler. The heat really impacts your ability to run far like that. At 33 years old I ran 59:03 for 10 miles in the 40 degree weather. At 19 I ran 61:30 or so for 10 miles in the Owensboro 10 miler in 80 degree weather. 14 year age difference and you'd think the times would be reversed. However, I have no doubt that the explanation is heat and not age. I bring this up just to say, you can run in the heat and at the same time just understand you may not run as fast as you want and you may feel worse. It happens to everyone.
Have a great Sunday and a great Father's day to those who are fathers. I look forward to the day when I have a little one making me a cute card and giving me a big hug. Kids are awesome and my friends who have kids look happy. Sarah and I have a couple more years before we could dedicate the time necessary to raise a kid, but I look forward to it when it happens. I have a feeling I won't be running 40 mile weeks, but I'd gladly trade that for the chance to be a Dad. Happy running to you...
Saturday, June 19, 2010
Saturday Run...
Had a nice run this morning. It was about 70 degrees and very sunny with a light breeze. Just for a second or two, I thought it was September or October. Then...I recalled looking at the weather app on my iPhone and I realized it will be 90 today. I love running in the fall as it's my favorite time of the year to run. September-November are fabulous months--especially in Indiana--to run. Usually, it's cool in the morning and warm in the afternoon. There's nothing like a bright, sunny Fall Saturday with a good race in the morning and lots of good college football games during the afternoon and evening. I digress.
Today our department is off to the Damar Center to volunteer. The Damar Center helps kids who are having a difficult time and need a lift. I'm excited about it. Happy running to you...
Today our department is off to the Damar Center to volunteer. The Damar Center helps kids who are having a difficult time and need a lift. I'm excited about it. Happy running to you...
Friday, June 18, 2010
"Just a wo/man & her/his will to survive..."
I have had two back to back great runs over the past two days. Yesterday, I ran a tough 12 X 200 with a 200 recover jog on the IUPUI track and then this morning I ran a nice, easy recovery run to get the lactic acid out from yesterday. Yesterday...it was hot and about 85 degrees. I ran this same workout a month ago in 60 degree temperatures on a Saturday morning. Yesterday, I ran 46 seconds faster total for the workout than I ran last month. That's a huge difference over 3 miles. I'm not for sure when my next race will be, but I am hoping for a 5K so I can break the 17 minute barrier again.
I was listening to my iPod (iPhone) this morning while running and the song Eye of the Tiger came on. I love the line in the song that says, "just a man and his will to survive." Could there be any quote more appropriate for running? At it's core, running truly is about a runner's will to keep going---when it's hot, when it's cold, when it's raining, when it's snowing, when you're tired, when you're sad, when you're happy, etc.--Running tests your metal. It's tests your toughness and your resliency. I write about this often---this being that running help you succeed in life--but it's so very true. In this world at some point one's success does depend on "the will to survive."
Two thoughts before I head to work. One, I want to wish my friend Aaron Barnard good luck running Grandma's Marathon in Duluth tomorrow. If anything tests "your will to survive," it's the marathon. Second, I want to say, "dang, I miss the Lake Tahoe Relay." The Lake Tahoe Relay is a 72 mile race around Lake Tahoe. You run in teams of 7 and each person runs 10 miles or so. I'll post a picture below of my team from a few years ago. Maybe...I'll get enough people to read my blog, train, and then we can all go and run around Lake Tahoe together. It's beautiful, it's fun, and it's more about just having fun running than trying to win anything. Happy running to you...
I was listening to my iPod (iPhone) this morning while running and the song Eye of the Tiger came on. I love the line in the song that says, "just a man and his will to survive." Could there be any quote more appropriate for running? At it's core, running truly is about a runner's will to keep going---when it's hot, when it's cold, when it's raining, when it's snowing, when you're tired, when you're sad, when you're happy, etc.--Running tests your metal. It's tests your toughness and your resliency. I write about this often---this being that running help you succeed in life--but it's so very true. In this world at some point one's success does depend on "the will to survive."
Two thoughts before I head to work. One, I want to wish my friend Aaron Barnard good luck running Grandma's Marathon in Duluth tomorrow. If anything tests "your will to survive," it's the marathon. Second, I want to say, "dang, I miss the Lake Tahoe Relay." The Lake Tahoe Relay is a 72 mile race around Lake Tahoe. You run in teams of 7 and each person runs 10 miles or so. I'll post a picture below of my team from a few years ago. Maybe...I'll get enough people to read my blog, train, and then we can all go and run around Lake Tahoe together. It's beautiful, it's fun, and it's more about just having fun running than trying to win anything. Happy running to you...
Tuesday, June 15, 2010
Embracing 6 AM...
Many morning my alarm goes off at 6 AM and my intention is to get up and go for a run. I think many of us (who work full time and have personal/family duties) understand that if you don't run early then you may not be able to run at all. In the summer, you can add the fact that if you don't run early (at least in the Midwest/Southeas) then you'll be running in God awful heat. So...when the alarm goes off at 6 AM, then I've decided I better embrace it.
I read a lot about running and it's fun to dream about living in the hills of North Carolina, in Tahoe, or in Euguene at one of the USA distance running centers. Those guys get paid to wake up, run, get a massage, do some stretching, sleep, and then get up and run again. Those guys run and run and run--while getting paid to do it. For most of us, though, we get paid to do something else and running is something we do in addition to that something else. I'm lucky because I love my work and for me work is play. But...every now and then I dream of being an olympic caliber runner living the dream of a well sponsored distance runner living in Boulder, Eugene, Tahoe, or Boone, NC.
For now, though, I'll just embrace 6a, beat the heat, and keep moving my legs. After all, running is not about how fast or how far, but just about being able to have that 30-60 minutes a day of peaceful movement. Happy running to you...
I read a lot about running and it's fun to dream about living in the hills of North Carolina, in Tahoe, or in Euguene at one of the USA distance running centers. Those guys get paid to wake up, run, get a massage, do some stretching, sleep, and then get up and run again. Those guys run and run and run--while getting paid to do it. For most of us, though, we get paid to do something else and running is something we do in addition to that something else. I'm lucky because I love my work and for me work is play. But...every now and then I dream of being an olympic caliber runner living the dream of a well sponsored distance runner living in Boulder, Eugene, Tahoe, or Boone, NC.
For now, though, I'll just embrace 6a, beat the heat, and keep moving my legs. After all, running is not about how fast or how far, but just about being able to have that 30-60 minutes a day of peaceful movement. Happy running to you...
Sunday, June 13, 2010
15 strait 40+ mile weeks...
Had a great run this morning after a very nice week of training. Each week I really try to hit the magical mile mark of 40 because I know that the 40-45 mile mark is the level I need to maintain to really be competitive when racing. It's sometimes daunting trying to hit that mark with work and having a personal life. However, I've got a pretty good formula down with running before work and running a lot of Friday, Saturday and Sundays. However, sometimes your plan changes---like when you are on vacation---and you have to really be creative in hitting the mark.
This week I took off Monday and Tuesday and ran zero miles. Typiclly, I don't take two days in a row off. Probably, 2 days in a week, but never two days in a row. I like to spread my days off so that my legs get rest a couple times a week. I knew heading into Wednesday that I'd have to averge 8 miles a day for the last five days of the week to hit 40. That meant I would have to get up a 6a on Thursday to run before we made the 12 hour trip from NYC to Indiana. And...it meant I would have to run about 10 miles on Saturday morning--a morning in which it rained and it would have been easier to stay in bed. But...I really wanted to hit the 40 mile mark so I just toughed it out and did it.
15 strait 40 mile weeks is great because it means I've really had the consistency needed to start to work on running faster races. I'm looking forward to continuing to build the base over the summer and then really hit some fast times when it cools down this fall. So far this year I have run 921 miles. My goal is to hit 1000 miles before June 30 (half-way mark of year) because my goal for the year is 2000. I know if I continue to hit 40 miles or so a week for the rest of the year then I'll reach the 2000 mile mark. Hope to be able to really continue training like this. Happy running...
This week I took off Monday and Tuesday and ran zero miles. Typiclly, I don't take two days in a row off. Probably, 2 days in a week, but never two days in a row. I like to spread my days off so that my legs get rest a couple times a week. I knew heading into Wednesday that I'd have to averge 8 miles a day for the last five days of the week to hit 40. That meant I would have to get up a 6a on Thursday to run before we made the 12 hour trip from NYC to Indiana. And...it meant I would have to run about 10 miles on Saturday morning--a morning in which it rained and it would have been easier to stay in bed. But...I really wanted to hit the 40 mile mark so I just toughed it out and did it.
15 strait 40 mile weeks is great because it means I've really had the consistency needed to start to work on running faster races. I'm looking forward to continuing to build the base over the summer and then really hit some fast times when it cools down this fall. So far this year I have run 921 miles. My goal is to hit 1000 miles before June 30 (half-way mark of year) because my goal for the year is 2000. I know if I continue to hit 40 miles or so a week for the rest of the year then I'll reach the 2000 mile mark. Hope to be able to really continue training like this. Happy running...
Saturday, June 12, 2010
A real nice vacation...
Sarah and I had an awesome vacation last week visiting the East Coast. It was a much needed break for us after six months of Sarah's intense medical school studies and my intense work schedule. We both love what we are doing professionally, but everyone needs a break from time to time. We were able to travel through 8 states and DC: Ohio, PA, West Va, Virginia, New Jersey, Delaware, Maryland, New York, & Washington DC. All in all, we had a very nice time.
I mentioned this briefly in my last post, but when on vacation I do tend to scale back my expectations for training so that my legs get a break and so that I can enjoy time with Sarah. I was, however, able to run in West Virginia, DC, Virginia, and New York (places I've never run in before). Going into the trip I really felt like West Virginia-with it's mountains and beauty--would have been my favorite place to run. However, when I ran there I never found a good place to run (we were only there for a short time). Believe it or not, my absolute favorite place to run was in Brooklyn at Prospect Park. (see picture).
Prospect Park is this 570 something acre park in the heart of Brooklyn. There are trails and nice paths on the road. The park truly is designed for runners, walkers, and cyclists. In a place where there is a TON of traffic and a lot of people, it was a treat to find this place. And...Sarah's brother and girlfriend (who we stayed with in Brooklyn) only live about 5 minutes by foot from the park. It's a runners paradise right in the middle of Brooklyn. I had a great run this morning in the rain. Ran about 10.25 miles. I was able to hit the 40 mile mark for the week last week and should be able to hit the 40 mile mark this week as well. I had a great time on vacation, but was able to get up a little earlier and make sure to get some miles in. When I don't run, I'm a pain in the butt so Sarah does understand. It's great to have a wife that gets it! Have a great day. My family is in town for my uncle Ray's wedding so it should be a great day. Happy running to you.
Wednesday, June 2, 2010
Vacation starts today...!
On vacation starting today. Actually typing my blog on my iPhone while waiting for our new tires. I dropped my car off, ran 7.25 miles, and now just waiting for them to finish up. Technology is amazing.
When I'm on vacation I try to temper my running expectations a bit. I'll probably run 5-6 times over next 10 days, but being with Sarah will be primary goal. We are travelling to WV, DC, Williamsburg (VA), Long Island, and Brooklyn. So...I will try to run in states I've never run in (WV, VA, NY). Looking forward to leaving today. Sarah & I will have fun--even if I try to sneak in a couple long runs. But...hey...at least I'm not trying to sneak in a race, right?
Probably my last blog until June 12. Happy running!
When I'm on vacation I try to temper my running expectations a bit. I'll probably run 5-6 times over next 10 days, but being with Sarah will be primary goal. We are travelling to WV, DC, Williamsburg (VA), Long Island, and Brooklyn. So...I will try to run in states I've never run in (WV, VA, NY). Looking forward to leaving today. Sarah & I will have fun--even if I try to sneak in a couple long runs. But...hey...at least I'm not trying to sneak in a race, right?
Probably my last blog until June 12. Happy running!
Monday, May 31, 2010
Numbers...
Ever since I was a kid I liked to keep track of stats. I remember waking up every morning in the summer and reading the box scores from baseball games from the night before. During my high school days I kept all of the stats for Indiana Basketball games and built an extensive excel spreadsheet. I thought I was big stuff with that. Ha Ha. Call me crazy, but I do the same thing with my running and have done so nearly every year since the Summer of 1995--except from 1998-2002 and 2003-2005. I keep a log of my daily runs, add my miles for the month, keep track of my annual mileage totals, and even track the miles on my shoes. My running really is a tale of three lives: 1994-1998 (High School and my first three years of college); 1998-2005 (ran on and off but did not track miles very well) and then from 1/1/2006 to the present (what I like to call "The Comeback"). So...here are some numbers for you:
Number of unofficial miles run: 21,059.9
Official Miles run that I can back up with data: 16,709.9
Miles since 1/1/2006: 7220.9
Most Miles in a year ever run: 2453 (1996), 2123.3 (2007)
Number of road races run (excluding HS, College): 109
This month I ran 194.7 miles and that brings my 2010 total up to 846.4, which is a little ahead of where I want to be. My goal is to hit 2000 miles for the year and to do so I have to average 167 miles a month. I hope that I can do it. I fell short in 2008 and 2009 with injuries. This May is actually the best May of training I've had since the comeback.
The Comeback: What is it all about anyway? Honestly, I woke up on my 29th (10/24/2005) birthday and looked in the mirror and saw a guy who had picked up 15 pounds in three years and just looked worn out. I used to be the guy who never tired playing any sport and all of the sudden I was out of shape and fading fast. I decided "hell no was I going into my 30s like this" and I set the goal of beating every time that I could run when I was 18. It started in October of 2005 and faded by years end. But...On 1/1/2006 Sarah and I joined a gym in Rohnert Park, CA and I ran 3 miles on the treadmill. I felt terrible, but I went home and signed up for the Big Sur Marathon (probably the most difficult marathon there is because of the hills and the start time of 6a). And with that...I was back. And...slowly I started drinking less beer and more Gatorade/water/tea, eating a little bit better, and just plugging away. Nearly five years later I weigh 20 pounds less than on 10/24/2005. Have I beat every time that I ran when I was 18? No, but I've beaten a few and I do think before I'm 40 I'll be able to beat every time. If not, at least I'm running.
I mention numbers because I think it highlights a point I often make about being consistent with your training. Consistent does not mean trying to get faster or run X number of miles. I like tracking that stuff, but that's not what running is truly about. Running is about just getting out there and making it what you want to make it---it's just easier to make it what you want to make it when you know what you've been doing. And...if you consistently run, then you will consistently reap the benefits.
Number of unofficial miles run: 21,059.9
Official Miles run that I can back up with data: 16,709.9
Miles since 1/1/2006: 7220.9
Most Miles in a year ever run: 2453 (1996), 2123.3 (2007)
Number of road races run (excluding HS, College): 109
This month I ran 194.7 miles and that brings my 2010 total up to 846.4, which is a little ahead of where I want to be. My goal is to hit 2000 miles for the year and to do so I have to average 167 miles a month. I hope that I can do it. I fell short in 2008 and 2009 with injuries. This May is actually the best May of training I've had since the comeback.
The Comeback: What is it all about anyway? Honestly, I woke up on my 29th (10/24/2005) birthday and looked in the mirror and saw a guy who had picked up 15 pounds in three years and just looked worn out. I used to be the guy who never tired playing any sport and all of the sudden I was out of shape and fading fast. I decided "hell no was I going into my 30s like this" and I set the goal of beating every time that I could run when I was 18. It started in October of 2005 and faded by years end. But...On 1/1/2006 Sarah and I joined a gym in Rohnert Park, CA and I ran 3 miles on the treadmill. I felt terrible, but I went home and signed up for the Big Sur Marathon (probably the most difficult marathon there is because of the hills and the start time of 6a). And with that...I was back. And...slowly I started drinking less beer and more Gatorade/water/tea, eating a little bit better, and just plugging away. Nearly five years later I weigh 20 pounds less than on 10/24/2005. Have I beat every time that I ran when I was 18? No, but I've beaten a few and I do think before I'm 40 I'll be able to beat every time. If not, at least I'm running.
I mention numbers because I think it highlights a point I often make about being consistent with your training. Consistent does not mean trying to get faster or run X number of miles. I like tracking that stuff, but that's not what running is truly about. Running is about just getting out there and making it what you want to make it---it's just easier to make it what you want to make it when you know what you've been doing. And...if you consistently run, then you will consistently reap the benefits.
Sunday, May 30, 2010
Another week in the books...
Had an outstanding long run this morning of 11 miles. I left early (around 7:50a)because it's going to be so hot today. Also, Sarah is taking her boards on Tuesday so she was taking a practice test and it was a good time for both of us for me to go for a long run. Just a couple of thoughts for the week:
One: Sarah. Please send your positive thoughts Sarah's way this week. She takes an 8 hour exam on Tuesday. The Boards are serious stuff. At the end of your first two years of medical school they make you take this crazy national exam to make sure you are ready for your rotations. Sarah has been studying 10-12 hours/day for the past three weeks. Basically, if she's not sleeping, eating, or watching LOST, then she's been studying. I'm very proud of her. So far, she's been an absolute star in Med School. If you think I'm good at what I do (running & housing/residence life) then multiply that times 100 and that's how good Sarah has been. It's amazing.
Two: I ran 43.7 miles this week and really felt good. I also finished the book Born to Run this week and I must strongly suggest you pick up a copy if you have not already done so. It's a fantastic read--even if you are not a runner. What I most identify with is the concept that most of us are designed to run. He makes the point in the book that in what other sport can you find a 60 year old that can run as fast as a 19 year old? It's true, I ran a 17:17 yesterday in a 5K and I bet I can run that sort of time until I'm in my late 50s to early 60s. I bet I run a sub 16 5K in the next year or so because my legs can still do that, but it's amazing to think that I will still be able to run a 5K and average about 5:35/mile in my late 50s. So...even if you have never run a step, you could start slowly running and run faster than you would ever think possible. It's true and you can quote me on that.
Have a great day. Look for my month of May wrap-up tomorrow with all my May stats and stats for the year. Happy running...
Saturday, May 29, 2010
If you honor running, it will honor you...
Today's blog is a tale of redemption--of the not so serious nature, though. I ran my first 5K since September this morning and I was excited because it was a benchmark race for me--benchmark being a point to build from in this context. I had some idea of what to expect based off of a three mile time trial at the track before the mini-marathon, but I was worried about the heat (almost 80 at 9a). 
In the parking lot before the race I was stretching and there was this Dad (about 55 or so) and his son (early 20s) and they were eyeing me like sometimes runners who think they might win do. They started hooting a bit and running in place. The kid goes behind the door of their SUV and busts out his USA singlet and I'm like, "damn, he's going to bring it." When I got to the the line (in my Empire Runner's Singlet from my running club in California) there was a young kid who looked very fast, a guy in a green jersey who looked fit, an older guy in his 40s in a red jersey, and then the USA kid and his abrasive father. Anyway, gun goes off and we start running. The young, fast kid darts in front of everyone about 200 meters into the race and he looks good as gone. I settle in behind the guy in the green singlet and the guy in the red singlet. USA boy is no where to be found--given his hooting and hollering I am expecting him to run by me and chant or something. I digress. Anyway...it takes a half-mile or so to get into a groove and I found mine. By the mile mark I was in front of everyone and chasing down the young guy. I went through the mile in about 5:25 and I was hopeful because I was gaining on the young buck. The USA guy still was not in sight. This course was an out and back and I caught the leader at the turning point. I could hear him breathing hard and I knew he was toast. I felt bad for him because I've been in his shoes--you go out too fast and then you really just suffer to the end. Not today for me, thank goodness. I passed him right at the 1.6 mile mark and headed back to the finish. I saw I had a sizable lead on the guy in the red, the guy in the green, and another guy I did not see at the start. FINALLY, I saw Mr. USA and it was a good thing because I had been considering stopping, calling the Police, and asking them to put out an APB for the guy---like I said--with his prerace antics and hooting I thought he would be ahead by 2-3 minutes. At the two mile mark I passed through in about 11:10, which meant I slowed a bit. After that it was just a matter of finishing strong and trying to stay way ahead of the second place person. When you run races, the last part of any race becomes about dealing with the pain of going fast or long and you just have to mentally find your place to deal with it. My place is in the center of my brain and I just listen to my breathing, talk myself into just pushing hard, and today--for some reason--the music from the show LOST kept playing over and over again--if you watch LOST it's the part at the end of the series finale when Jack has come to his realization and all the people in the church are celebrating. I hit the third mile in 16:45 and I'm pumped. I finish in 17:17 and win the race. A very unexpected win, but that's how it goes with running in my experience. If you race a lot then you are going to have some disappointing days (like this year's mini-marathon for me), but if you keep honoring running by continuing to run hard then at some point it honors your with a personal record or a fast time or an age group award or for some of us a win. If you honor running, it will honor you.
Let me just say that running is not about winning a race. Today was not my fastest time for a 5K by any means. However, running is about small personal victories that help you feel good about yourself. And...if you run almost every day and your runs give you a sense of accomplishment, then that's a whole lot of days where you feel good about yourself. In this world, those who have a positive outlook and healthy self-confidence really do have a better life. Perhaps, this was the whole point of the show LOST--which is probably why I loved it so much.
Thanks for reading my blog. To finish my story about the USA kid and his father. After the race they were at their car and I was stretching and getting ready to leave. They were still hooting and hollering and acting weird like they wanted me to notice them. The Mom was trying to be nice to the Dad and the Dad was being a jerk. USA boy was acting all big and bad. I was not for sure what their deal was---steroids, crack, too much coffee--but then I saw their license plate and everything made sense. They had one of those Purdue license plates---suddenly the light came on, the seas parted, and the mystery was solved.
Happy running to you!
In the parking lot before the race I was stretching and there was this Dad (about 55 or so) and his son (early 20s) and they were eyeing me like sometimes runners who think they might win do. They started hooting a bit and running in place. The kid goes behind the door of their SUV and busts out his USA singlet and I'm like, "damn, he's going to bring it." When I got to the the line (in my Empire Runner's Singlet from my running club in California) there was a young kid who looked very fast, a guy in a green jersey who looked fit, an older guy in his 40s in a red jersey, and then the USA kid and his abrasive father. Anyway, gun goes off and we start running. The young, fast kid darts in front of everyone about 200 meters into the race and he looks good as gone. I settle in behind the guy in the green singlet and the guy in the red singlet. USA boy is no where to be found--given his hooting and hollering I am expecting him to run by me and chant or something. I digress. Anyway...it takes a half-mile or so to get into a groove and I found mine. By the mile mark I was in front of everyone and chasing down the young guy. I went through the mile in about 5:25 and I was hopeful because I was gaining on the young buck. The USA guy still was not in sight. This course was an out and back and I caught the leader at the turning point. I could hear him breathing hard and I knew he was toast. I felt bad for him because I've been in his shoes--you go out too fast and then you really just suffer to the end. Not today for me, thank goodness. I passed him right at the 1.6 mile mark and headed back to the finish. I saw I had a sizable lead on the guy in the red, the guy in the green, and another guy I did not see at the start. FINALLY, I saw Mr. USA and it was a good thing because I had been considering stopping, calling the Police, and asking them to put out an APB for the guy---like I said--with his prerace antics and hooting I thought he would be ahead by 2-3 minutes. At the two mile mark I passed through in about 11:10, which meant I slowed a bit. After that it was just a matter of finishing strong and trying to stay way ahead of the second place person. When you run races, the last part of any race becomes about dealing with the pain of going fast or long and you just have to mentally find your place to deal with it. My place is in the center of my brain and I just listen to my breathing, talk myself into just pushing hard, and today--for some reason--the music from the show LOST kept playing over and over again--if you watch LOST it's the part at the end of the series finale when Jack has come to his realization and all the people in the church are celebrating. I hit the third mile in 16:45 and I'm pumped. I finish in 17:17 and win the race. A very unexpected win, but that's how it goes with running in my experience. If you race a lot then you are going to have some disappointing days (like this year's mini-marathon for me), but if you keep honoring running by continuing to run hard then at some point it honors your with a personal record or a fast time or an age group award or for some of us a win. If you honor running, it will honor you.
Let me just say that running is not about winning a race. Today was not my fastest time for a 5K by any means. However, running is about small personal victories that help you feel good about yourself. And...if you run almost every day and your runs give you a sense of accomplishment, then that's a whole lot of days where you feel good about yourself. In this world, those who have a positive outlook and healthy self-confidence really do have a better life. Perhaps, this was the whole point of the show LOST--which is probably why I loved it so much.
Thanks for reading my blog. To finish my story about the USA kid and his father. After the race they were at their car and I was stretching and getting ready to leave. They were still hooting and hollering and acting weird like they wanted me to notice them. The Mom was trying to be nice to the Dad and the Dad was being a jerk. USA boy was acting all big and bad. I was not for sure what their deal was---steroids, crack, too much coffee--but then I saw their license plate and everything made sense. They had one of those Purdue license plates---suddenly the light came on, the seas parted, and the mystery was solved.
Happy running to you!
Thursday, May 27, 2010
Here comes the heat...
You know it's summer when you start your run at 6a and when you finish at 7a you are dripping with sweat--and it's only 7a. For those folks who run in the Midwest, SE, SW, and probably on many parts of the East Coast we've replaced some shivering cold days for steamy warm ones. I don't know about you, but I prefer the sweat to the bone chilling cold. Give me heat and humidity over freezing temps any day of the week.
Seriously, though, weather. The best place I ever lived was Northern California. It's a runners paradise. It's about 50 degrees in the morning--every morning and it gets to over 70 most (280 or so) days a year. It's not too hot and not too cold. I think I wore long running pants maybe 10 times in three years while running there. I wore long pants while running in Indiana 90 times in three months. Big difference.
I do not have a ton of insightful stuff this morning. I do have two thoughts, though. One, I had a great run this morning and my legs felt fresh. I'm running a 5K on Saturday and that should be a good time. Two, I hate political bs games at work. In my department, we do not have drama or politics and that's great. Yesterday, I was working with another group outside of our department on something positive and mutually beneficial, but they had some secret agenda. I hate that stuff. How does this relate to runners? Well...in general, I think running makes you more honest and strait-forward because it's hard work. When you run, you deal with honesty from your body and from your surroundings daily. When your body feels good, it lets you know. When the weather wants to be good or bad it does not hide it. In running, you deal with what you deal with and it's always right there. That's the way I try to live my life: open, honest, and strait-forward. I cannot say I was always that way--especially out of graduate school when I go caught up in the competitiveness of work. Now, though, I just get caught up in four things: Loving my wife, Running hard, working hard and ignoring the drama, and rooting my tail off for IU. Have a great day...
Seriously, though, weather. The best place I ever lived was Northern California. It's a runners paradise. It's about 50 degrees in the morning--every morning and it gets to over 70 most (280 or so) days a year. It's not too hot and not too cold. I think I wore long running pants maybe 10 times in three years while running there. I wore long pants while running in Indiana 90 times in three months. Big difference.
I do not have a ton of insightful stuff this morning. I do have two thoughts, though. One, I had a great run this morning and my legs felt fresh. I'm running a 5K on Saturday and that should be a good time. Two, I hate political bs games at work. In my department, we do not have drama or politics and that's great. Yesterday, I was working with another group outside of our department on something positive and mutually beneficial, but they had some secret agenda. I hate that stuff. How does this relate to runners? Well...in general, I think running makes you more honest and strait-forward because it's hard work. When you run, you deal with honesty from your body and from your surroundings daily. When your body feels good, it lets you know. When the weather wants to be good or bad it does not hide it. In running, you deal with what you deal with and it's always right there. That's the way I try to live my life: open, honest, and strait-forward. I cannot say I was always that way--especially out of graduate school when I go caught up in the competitiveness of work. Now, though, I just get caught up in four things: Loving my wife, Running hard, working hard and ignoring the drama, and rooting my tail off for IU. Have a great day...
Tuesday, May 25, 2010
Couple more questions and some good news...
Yesterday I took a day off from running and a day off from blogging. I knew I would either take Monday or Tuesday off, and I decided Monday should be an off day. It was a great Monday. I recently applied for the Assistant Director for Housing & Residence Life at IUPUI (where I work) and I was offered and accepted the job yesterday. I'm very excited about that. I work in a great department with great people and students and it will be nice to serve in this position.
Had a nice run this morning and it gave me some time to answer a couple of good questions. One was about prerace meals and what to wear at a race from Shelly. The other about 10Ks from Julie.
Pre-race day rituals: For me, I think it's important in the week before the race to run very easy for most of your runs and cut your mileage back to about 70% of normal. In addition, I like to add one small speed workout before the race (just 2-3 one minute pick-ups on Wednesday during a normal run). A pick-up is just running at a "comfortably hard" pace and then backing it down for a few minutes after you recover.
Food: there are a lot of theories about what to eat before a race. In my opinion, unless you are running an marathon, ultramarathon, or you are an Olympic type runner, then it's best to keep it simple. For me, I keep it very simple and normal. I live on a diet of pasta, beans, rice, bread, carrots, and spinach salad almost every day. So...the night before a race I eat a normal meal (usually pasta) and don't change up too much. I like to drink a beer or two usually on a Friday, so before a race I'll even have a beer or a glass of wine with dinner (usually not more than that). I think when you change your diet up before a race, then you mentally can get thrown off. Honestly, the fastest four miler I've ever run came after a night of drinking 3 big beers and eating hamburgers and fries. The worst 10 miler I have ran came after eating pasta and light food for 3-4 days before a race. Like I said, unless you are an elite runner or running a very long distance, then I'd keep it to pasta or beans and rice. The key is filling your body with food. The day of the race, I usually have about a cup of dry honey nut Cheerios, about 1/3 of a cookie dough balance bar, and some water. That's enough to get me through the raice. During a half-marathon, make sure to drink the water and Gatorade on the course, but not too much of it. If it's hot, then you want some at every water stop.
What to wear: Go to a running store and get technical socks, shorts, sports bra (for women), a nice tech shirt. You want all clothes that are technical in nature: meaning that they move sweat from your body to the outside of your clothes. This helps with chaffing. Guys...wear band aids over your nipples----just trust me on that.
For 10K's, Julie...The only tweak I would make is on your long run. Run 8 miles instead of six and run 3-4 of the eight miles at race pace rather than 2-3. Make sense?
Have a great day. Happy running!
Had a nice run this morning and it gave me some time to answer a couple of good questions. One was about prerace meals and what to wear at a race from Shelly. The other about 10Ks from Julie.
Pre-race day rituals: For me, I think it's important in the week before the race to run very easy for most of your runs and cut your mileage back to about 70% of normal. In addition, I like to add one small speed workout before the race (just 2-3 one minute pick-ups on Wednesday during a normal run). A pick-up is just running at a "comfortably hard" pace and then backing it down for a few minutes after you recover.
Food: there are a lot of theories about what to eat before a race. In my opinion, unless you are running an marathon, ultramarathon, or you are an Olympic type runner, then it's best to keep it simple. For me, I keep it very simple and normal. I live on a diet of pasta, beans, rice, bread, carrots, and spinach salad almost every day. So...the night before a race I eat a normal meal (usually pasta) and don't change up too much. I like to drink a beer or two usually on a Friday, so before a race I'll even have a beer or a glass of wine with dinner (usually not more than that). I think when you change your diet up before a race, then you mentally can get thrown off. Honestly, the fastest four miler I've ever run came after a night of drinking 3 big beers and eating hamburgers and fries. The worst 10 miler I have ran came after eating pasta and light food for 3-4 days before a race. Like I said, unless you are an elite runner or running a very long distance, then I'd keep it to pasta or beans and rice. The key is filling your body with food. The day of the race, I usually have about a cup of dry honey nut Cheerios, about 1/3 of a cookie dough balance bar, and some water. That's enough to get me through the raice. During a half-marathon, make sure to drink the water and Gatorade on the course, but not too much of it. If it's hot, then you want some at every water stop.
What to wear: Go to a running store and get technical socks, shorts, sports bra (for women), a nice tech shirt. You want all clothes that are technical in nature: meaning that they move sweat from your body to the outside of your clothes. This helps with chaffing. Guys...wear band aids over your nipples----just trust me on that.
For 10K's, Julie...The only tweak I would make is on your long run. Run 8 miles instead of six and run 3-4 of the eight miles at race pace rather than 2-3. Make sense?
Have a great day. Happy running!
Sunday, May 23, 2010
My first question. Thanks Amy!
Finished up a great week of running with an 80 minute run (about 10.5 miles). The goal of today was just to run easy and just enjoy it. I have the on-call phone for the campus so I'm limited on how far I can go (15-20 minutes). So...I had to be quite creative about where to run. Downtown Indianapolis actually has some trails (if you know where to find them) and some random paths. Today I ran on concrete, asphalt, grass, dirt, and gravel. Not bad for a run in a downtown metro area. Was able to hit 42 miles this week after a slow start at the beginning of the week. That's now 12 strait weeks with 40+ miles. All of that base will pay off this summer and fall.
Becoming a faster runner (for me) is really built in two phases: Base Building & Race Specific Work. Before you can even think about trying to improve your times, it's so very important to build up a solid running base. Building a base takes time but once you have it built, then it's built for as long as you run consistently (if you take time off--month or so--then you have to rebuild). Here's my suggestion for building a running base. I would spend 5-6 weeks doing this:
Week One: Run 3-4 days at an easy pace (easy defined as being able to hold light conversation). I would try to hit 2-3 miles per day for a total of 8-12 miles.
Week Two: Same as week one.
Week Three: Run 4-5 days at an easy pace. Try to run 3 miles a day for 12-15 miles/week.
Week Four: Run 3 days at an easy pace for 3 miles. Run one day for about 5 miles. You can run a fifth day, but I would only do that if you are not sore. Hit about 12-17 miles for the week.
Week Five: Run 3-4 days at 3-4 miles. Run one day at 5 miles. All easy pace. Hit about 13-18 miles.
Week Six: Same as week five. If you can round out at 20 miles/week then that's great and probably where you want to stay unless you are going after a race of 10 miles or more.
I talk a lot about my base weekly mileage being around 40-45 miles/week. That works for me because it gets me in shape and keeps me healthy. I know from experience once I go over 45 miles/week, then I end up injured. So...you really have to listen to your body because it will tell you. I'd say for most people 20 miles a week is a great level for running 5K's and 10K's. Once you go after 10 milers and Half-Marathon's, then you should go up to 25-30 miles. So you have your base...now what?
In all honesty, the only thing you really have to change is taking one of your easy runs and turning it into a hard run with race specific work. And....during your log run (5-6 miles) run about 2 miles of it at your desired 5K pace. Here's what I would encourage you to do in order to run a fast 5K. You should see a big difference in about 3-4 weeks:
Monday: Easy Run of 3-4 miles
Tuesday: Off
Wednesday: Hard workout at a local track or a place where you know the distance markers. The workout (4.5 miles total):
1 mile easy warm up
10 200 meter repeats at your desired 5K pace with a 200 meter recovery jog (2.5 miles total)
(key with workout is to keep going the whole time and run the hard 200s hard--you can go slow on the recovery jogs. What's hard? Well....if you run a 12 minute mile normally, then you would want to try to hit the 200s in about 70-80 seconds or better--basically, you should be running at an almost all out level but not at a full sprint. If you feel so winded you cannot recover in between hard 200s, then you should back down a bit. If you feel like it's too easy, then pick it up.).
1 mile cool down after 200s are complete
Thursday: Off or a light 3-4 mile run (depends on if you are running 4 or 5 days/week)
Friday: Off or if you were off on Thursday then a 3-4 mile easy run
Saturday/Sunday: One day off; One day long run of 5-6 miles (if training for a 5K). When you run the 5-6 miles, then you want to run 2 miles easy, the middle 2-3 miles at a comfortably hard pace---hard enough to be challenged but not all out (if you normally run 12 minute miles, then try to run at a 11 minute pace or better), and then 1-2 miles easy to finish.
As a 5K runner if you follow this plan then you should expect week one to be a baseline week, week two to run slower than week one, week three to run faster than week 1 and 2, and week four to really see some drastic improvement. I think after four weeks of this plan (plus the base), then you should really see a difference with the 5K. In addition, if you start with this and then want me to help with the Half-Marathon, then the adaptions will be easy because it will closely follow this plan.
Thanks for reading. I definitely have more thoughts so please message me if there are any questions. Important note: this is what works for me. There are all kinds of suggestions other people may have. And Amy...Thanks for the great question! Last week I had no blog. This week I have a blog and my first question...
My friend Amy asked a great question about my last post. To paraphrase, she asked what I meant by "running fast a couple times a week." In order to answer the question, I'll have to start from the beginning. I'm long winded---just ask my student staff. (here's a picture of them):
Becoming a faster runner (for me) is really built in two phases: Base Building & Race Specific Work. Before you can even think about trying to improve your times, it's so very important to build up a solid running base. Building a base takes time but once you have it built, then it's built for as long as you run consistently (if you take time off--month or so--then you have to rebuild). Here's my suggestion for building a running base. I would spend 5-6 weeks doing this:
Week One: Run 3-4 days at an easy pace (easy defined as being able to hold light conversation). I would try to hit 2-3 miles per day for a total of 8-12 miles.
Week Two: Same as week one.
Week Three: Run 4-5 days at an easy pace. Try to run 3 miles a day for 12-15 miles/week.
Week Four: Run 3 days at an easy pace for 3 miles. Run one day for about 5 miles. You can run a fifth day, but I would only do that if you are not sore. Hit about 12-17 miles for the week.
Week Five: Run 3-4 days at 3-4 miles. Run one day at 5 miles. All easy pace. Hit about 13-18 miles.
Week Six: Same as week five. If you can round out at 20 miles/week then that's great and probably where you want to stay unless you are going after a race of 10 miles or more.
I talk a lot about my base weekly mileage being around 40-45 miles/week. That works for me because it gets me in shape and keeps me healthy. I know from experience once I go over 45 miles/week, then I end up injured. So...you really have to listen to your body because it will tell you. I'd say for most people 20 miles a week is a great level for running 5K's and 10K's. Once you go after 10 milers and Half-Marathon's, then you should go up to 25-30 miles. So you have your base...now what?
In all honesty, the only thing you really have to change is taking one of your easy runs and turning it into a hard run with race specific work. And....during your log run (5-6 miles) run about 2 miles of it at your desired 5K pace. Here's what I would encourage you to do in order to run a fast 5K. You should see a big difference in about 3-4 weeks:
Monday: Easy Run of 3-4 miles
Tuesday: Off
Wednesday: Hard workout at a local track or a place where you know the distance markers. The workout (4.5 miles total):
1 mile easy warm up
10 200 meter repeats at your desired 5K pace with a 200 meter recovery jog (2.5 miles total)
(key with workout is to keep going the whole time and run the hard 200s hard--you can go slow on the recovery jogs. What's hard? Well....if you run a 12 minute mile normally, then you would want to try to hit the 200s in about 70-80 seconds or better--basically, you should be running at an almost all out level but not at a full sprint. If you feel so winded you cannot recover in between hard 200s, then you should back down a bit. If you feel like it's too easy, then pick it up.).
1 mile cool down after 200s are complete
Thursday: Off or a light 3-4 mile run (depends on if you are running 4 or 5 days/week)
Friday: Off or if you were off on Thursday then a 3-4 mile easy run
Saturday/Sunday: One day off; One day long run of 5-6 miles (if training for a 5K). When you run the 5-6 miles, then you want to run 2 miles easy, the middle 2-3 miles at a comfortably hard pace---hard enough to be challenged but not all out (if you normally run 12 minute miles, then try to run at a 11 minute pace or better), and then 1-2 miles easy to finish.
As a 5K runner if you follow this plan then you should expect week one to be a baseline week, week two to run slower than week one, week three to run faster than week 1 and 2, and week four to really see some drastic improvement. I think after four weeks of this plan (plus the base), then you should really see a difference with the 5K. In addition, if you start with this and then want me to help with the Half-Marathon, then the adaptions will be easy because it will closely follow this plan.
Thanks for reading. I definitely have more thoughts so please message me if there are any questions. Important note: this is what works for me. There are all kinds of suggestions other people may have. And Amy...Thanks for the great question! Last week I had no blog. This week I have a blog and my first question...
Saturday, May 22, 2010
Shape of runs to come...
Great part of being a runner is that you can continually challenge yourself to get better no matter what your ability level may be. I have not written a great deal about it, but I was so disappointed with my time at the Indianapolis Half-Marathon two weeks ago. My effort was great, but my time was 3 minutes slower than I thought it would be. Four miles into the race, I knew I just did not have it. It was very frustrating.
Over the past couple weeks I've just been running easy miles and letting my legs heal up from the effort. I've spent a fair amount of time wondering why I've not been able to run a great half-marathon time since 1998. You might say, "well, Josh, you are 12 years older than you were in 1998." But...that's not it. I've run some of my fastest times at any distance over the past two years. I've run a 4:55 mile, a 15:57 3 mile, a 2:48 marathon, and even a 16:47 5K. As I was thinking on those times, it made me realize the problem. I ran all of those times in 2007-08. And...the big key was that I built my speed from the 5K and then up. I've not run a half-marathon while starting my racing season with 5K's since 1998. That's probably why my half-marathons have been in the 1:19s rather than in the 1:15's or 1:16s. Even in 2007 when I was running well, I decided to run a marathon and not a half-marathon. So...I think I've found the answer.
Today was the first day of my quest to try and hit a half-marathon personal record (PR) this fall. I went to the track and ran 12 200 meter intervals with a 200 meter recovery jog. It was hard to run that fast, but it felt so good. If I continue to run short, fast workouts to build speed, start racing 5K's and building my racing distance from there, then I should be able to PR this fall in the half-marathon (or at least hit the 1:16 mark).
No matter what your speed or time goals, you have to really understand your body and how it responds to workouts designed to get you faster. Running a little faster 1-2 times a week really helps build your legs up and it strengthens them.
Over the past couple weeks I've just been running easy miles and letting my legs heal up from the effort. I've spent a fair amount of time wondering why I've not been able to run a great half-marathon time since 1998. You might say, "well, Josh, you are 12 years older than you were in 1998." But...that's not it. I've run some of my fastest times at any distance over the past two years. I've run a 4:55 mile, a 15:57 3 mile, a 2:48 marathon, and even a 16:47 5K. As I was thinking on those times, it made me realize the problem. I ran all of those times in 2007-08. And...the big key was that I built my speed from the 5K and then up. I've not run a half-marathon while starting my racing season with 5K's since 1998. That's probably why my half-marathons have been in the 1:19s rather than in the 1:15's or 1:16s. Even in 2007 when I was running well, I decided to run a marathon and not a half-marathon. So...I think I've found the answer.
Today was the first day of my quest to try and hit a half-marathon personal record (PR) this fall. I went to the track and ran 12 200 meter intervals with a 200 meter recovery jog. It was hard to run that fast, but it felt so good. If I continue to run short, fast workouts to build speed, start racing 5K's and building my racing distance from there, then I should be able to PR this fall in the half-marathon (or at least hit the 1:16 mark).
No matter what your speed or time goals, you have to really understand your body and how it responds to workouts designed to get you faster. Running a little faster 1-2 times a week really helps build your legs up and it strengthens them.
Friday, May 21, 2010
Short Post: When you feel like ugg...
Good morning! Do not have time to write much this morning after my run, but I wanted to write something short as to not miss the moment. In this blog there will be many days when I talk about how great running feels or how great I just felt on a run. Today...was NOT one of those days.
There are times when you run and it seems every step takes an act of God and every step hurts. It's like you never get into rhythm. This morning was one of those for me. I got up at 6a to run a quick 8 miler before work. I put on a jacket in case it rained (it looked ominous out side), but as I got into my run I was too warm. I just felt over-heated the whole time. In running, it's better to be cooler than hotter. Anyway, my legs felt like junk, I felt like I was running in a sauna, and I trudged through to the end. So...even me--who loves running--has days when you just feel like crap.
With that said...it's on days like today--when you don't feel good--that the fabric that makes you up is tested and if you pass that fabric strengthens. You see, it's easy to run when you feel great, but it's very difficult to run when you feel bad. It's when you feel bad, that you sometimes can experience the greatest growth as a runner--especially mentally. One word of caution...if you have several days in a row of feeling this way then you probably need a couple days off. Having one bad run or a couple bad runs is one thing. When it starts to become chronic, then you know it's time for a break. That's your body saying in the words of Vanilla Ice, "stop, collaborate, and listen..." Have an outstanding day...
There are times when you run and it seems every step takes an act of God and every step hurts. It's like you never get into rhythm. This morning was one of those for me. I got up at 6a to run a quick 8 miler before work. I put on a jacket in case it rained (it looked ominous out side), but as I got into my run I was too warm. I just felt over-heated the whole time. In running, it's better to be cooler than hotter. Anyway, my legs felt like junk, I felt like I was running in a sauna, and I trudged through to the end. So...even me--who loves running--has days when you just feel like crap.
With that said...it's on days like today--when you don't feel good--that the fabric that makes you up is tested and if you pass that fabric strengthens. You see, it's easy to run when you feel great, but it's very difficult to run when you feel bad. It's when you feel bad, that you sometimes can experience the greatest growth as a runner--especially mentally. One word of caution...if you have several days in a row of feeling this way then you probably need a couple days off. Having one bad run or a couple bad runs is one thing. When it starts to become chronic, then you know it's time for a break. That's your body saying in the words of Vanilla Ice, "stop, collaborate, and listen..." Have an outstanding day...
Tuesday, May 18, 2010
You don't stop running cause you get old. You get old cause you stop running...
The Dipsea is this crazy trail race (7.4 miles) that occurs on very steep trails in the San Francisco area (Marin County). Jack Kirk ran the Dipsea for 72 consecutive years--his last year coming at the age of 96. Jack, known as the "Dipsea Demon," was once asked about how he could still run even into his 90s. He said, "you don't quit running cause you get old. You get old because you stop running."I read this quote last night in the book Born to Run and it struck a cord with me. In fact, I marked the page before I went to sleep and promptly posted it on my Facebook page this morning after waking up. Running does keep a person young, healthy, and fit. More than anything, youthful thinking and age are a product of our mental outlook. Sure, I'm 33 years old, but I plan to live to 105. That means I still have 72 years left to live. That's awesome. Running not only keeps me feeling good, but it also helps me look forward to the current day, the next day, and so forth. When you run, there is always another milestone to reach even when you get past the age where you can set personal records. Running is not so much about how far or how fast, but more so about just getting out there and moving forward. I talk a lot about this, but life is full of things meant to stop you from moving forward. In running, even on a cold, nasty, bad day, you can still move forward. I love that about this sport.
The Dipsea Demon reminds me that aging is something that can either be embraced and celebrated rather than dreaded. This guy was running what's considered one of the toughest trail races when he was 96 years old. He ran it 72 strait years. If he can do that, then I bet nearly any person reading this blog could at the very least run a couple miles a day. Sorry for jumping on a soap box, but I just love the mental outlook that comes with thinking you only get old once you stop running. Happy trails to you...
Sunday, May 16, 2010
10 Miles & a 40 Mile Week: Consistency
If you said, "Josh, tell me what some of the most important habits you can develop in order to enjoy running," then I'd have probably 4-5 of those in mind--in no particular order. Maybe over the next few blogs I'll highlight some of those habits.
On my run today what came to mind was consistency in training. This week was my 11th strait 40+ mile week and the 13th week in a row in which I've completed a run of 10 miles or more. This is the most consistent level of training I've been able to maintain since the Fall 2007/Spring 2008 when I probably was as fast as I've ever been. Injuries have really kept me from being able to train at the level that would help me drastically improve my times. With that said, I'm so pleased with my year of training so far and my formula is pretty simple. I try to run 6-9 miles four days a week, 10-13 miles one day a week, and take 1-2 days off per week. Always try to hit between 40-45 miles. This formula has really worked for me since my comeback in 2006. I think if you are new to running or you just want to be able to run each day and feel good then a modified version of this would work. I would recommend for someone just trying to stay in shape to run 3-4 days/week at 3-4 miles and then 1 day a week at 5-7 miles. If you could average around 14-20 miles each week, then you'd be shocked at how your body will respond. And...the more consistent you are over the long haul, the better running will feel. No doubt about it.
On another note. I work in Residence Life at IUPUI and have such a fantastic staff. Last week we had our end of the year banquet and they presented me with an award and gave me some very thoughtful and kind gifts. The group this year has 
been so special because they are the first staff I've had since my return to Res Life after one year absence. I've not been very secretive about how much I missed working in Res Life, and to get the chance to come back and then to have a fantastic experience with these students is an absolute blessing. It's amazing how much one can enjoy work when they are doing exactly what they are meant to do. I'm very thankful for this group of students.
been so special because they are the first staff I've had since my return to Res Life after one year absence. I've not been very secretive about how much I missed working in Res Life, and to get the chance to come back and then to have a fantastic experience with these students is an absolute blessing. It's amazing how much one can enjoy work when they are doing exactly what they are meant to do. I'm very thankful for this group of students. Have a great day and if you go running...an awesome run.
Saturday, May 15, 2010
Josh Running Philosophy 101...
Had a great run this morning. Went for about 8.25 miles in my Nike Vomero's. Ran next to the White River in downtown Indianapolis most of the time. Today, I really thought about what I'd like this blog to become and that led me to thinking about why I run and what it means to me. Here are some brief thoughts.
More than anything, running is a way of life for me. I am a runner and I love it. Each time I run it's a gift and I am able to practice overcoming difficulties that arise, such as weather, hills, bad drivers, and just some days not wanting to get out the door. When I run I consistently practice overcoming obstacles, and it's very easy to take those lessons and translate that into everyday life. We all have bad days and we all have personal struggles--some more than others. I think in order to really overcome real life struggles in a positive way, it's important to have that personal history of overcoming tough times. More than anything, that's what running has taught me...to keep going and pushing even when I'd rather give up, and this has really helped me develop my positive outlook on life. Often times, running shows me the way to the answer (see picture).
I've had more than a few people write to me over the last few years about running advice. I hope that this blog can become a place where people who want to run or have questions can come to find the answers. I have run over 20,000 miles and 150 races during my 16 years of being a runner. If you end up liking this blog, then please feel free to post questions. Two pieces of advice for brand new runners: One, make sure you invest in a good pair of shoes and get fitted by experts. Two, when you first start running you must start slow and easy (be able to breath comfortably) and build your base slowly. It will take 2-3 weeks before you feel good while running. It will happen though.
Thanks for reading and I hope you have a great day.!
More than anything, running is a way of life for me. I am a runner and I love it. Each time I run it's a gift and I am able to practice overcoming difficulties that arise, such as weather, hills, bad drivers, and just some days not wanting to get out the door. When I run I consistently practice overcoming obstacles, and it's very easy to take those lessons and translate that into everyday life. We all have bad days and we all have personal struggles--some more than others. I think in order to really overcome real life struggles in a positive way, it's important to have that personal history of overcoming tough times. More than anything, that's what running has taught me...to keep going and pushing even when I'd rather give up, and this has really helped me develop my positive outlook on life. Often times, running shows me the way to the answer (see picture).
I've had more than a few people write to me over the last few years about running advice. I hope that this blog can become a place where people who want to run or have questions can come to find the answers. I have run over 20,000 miles and 150 races during my 16 years of being a runner. If you end up liking this blog, then please feel free to post questions. Two pieces of advice for brand new runners: One, make sure you invest in a good pair of shoes and get fitted by experts. Two, when you first start running you must start slow and easy (be able to breath comfortably) and build your base slowly. It will take 2-3 weeks before you feel good while running. It will happen though.
Thanks for reading and I hope you have a great day.!
The Comeback!
Hello. I have tried blogging for several years and I typically run out of steam. This time, though, it will be different. At least, I hope. I've tried complicated blogs, controversial blogs, and even leadership blogs, and none of those worked. This...is a blog about my life. Simply, it will be about "what I learn while running." It's won't be grammatically perfect by any means and it may not even make sense. But...it's a great way to talk about the interplay between my daily life and my running life. Enjoy...
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