Tuesday, May 27, 2014

Road Man

"Road man slow it down
And you will get there safe and sound
He says no no no the show must go on
Road man running like a mad man
Breaking land speed records as he ran"
Running is all about finding your happy pace.  You know the one, where running feels effortless. Everything from your brain to your body works in unison, a place we call the zone.  Every sport has it.  I've played football and tennis in the zone but I have never felt it sustained as long as it does in running, especially marathons.  This past weekend, I had some very good tempo runs where I was zoned.  These are shorter but just as important.  This song played on my shuffle while I was zoned.  I know that there are times when I say to myself, "slow it down!".  Usually that is early in a race when I know that going out too fast is to the detriment of time at the end.  As the song says, "slow it down and get there safe and sound".  To me, this means find the right pace, the happy pace, the goal pace.  Now, yes, the show must go on so don't slow it down to a pace that you can't recover from.  But, when it comes to late in the race, run like a mad man.  When I was running marathons well (or well for me, sub 4 hours), I broke up the distance by 13 miles, 7 miles and the last 6.2 miles.  My goals were to run a well-paced half marathon under 2 hours, likely between 1:52 and 1:57, then run the next 7 miles in 1 hour hitting the 20-mile mark in just under 3 hours, and giving myself another hour for the last 6.2 miles.  Those mid-miles between 6 and 18 always seemed to be my strongest.  As I have slowed over the last few years, I find it more difficult to pace well, even at a slower pace.  With the tempo runs I have been doing, I hope to change that.  I won't break any land speed records but I will run like a mad man because the show must go on and not end until I cross the finish line.

Days 144-147: 24 miles: 2014: 756 miles

Friday, May 23, 2014

Run With the Big Dogs

"I can run with the big dogs, or lie on the porch, and not even move."  This Waylon Jennings song makes it sound like a choice and I guess it is.  It is a choice that each of us make each day.  Sometimes, you just don't feel like gettin' off the porch, especially on a hot summer day.  A nice glass of iced sweet tea, shade, and a warm breeze making the wind chimes jingle-jangle.  But no, we choose to run with the big dogs.  We choose to walk out the door, down the steps and onto the road or trail.  It doesn't matter if it is in the middle of summer, a downpour, frigid temperatures, or whatever else Mother Nature throws at us, we get off the porch.

This week I had to work UK hours but from the US.  For my last two marathons, I had to get up between 3:30 and 4:00 AM.  I like at least 2 and more like 3 hours before a marathon to get going.  So, getting up at 3:30 to start my UK day from the US wasn't all that crazy.  However, it took me out of my normal running routine for my 7:00 AM runs.  The later it gets in the day, the worse my run will likely be.  Part of it is because of sitting for so many hours.  I feel stiff and it takes me longer to get the blood flowing to where it should be.  But, I still got off the porch and did it.  Sometimes it's not during a run where we feel so great but no matter how bad the run is, we always feel great afterward.  So, get off the porch and run with the big dogs and then come back and enjoy some iced tea and shade.

Days 139-143: 17 miles: 2014: 732 miles

Sunday, May 18, 2014

Eyes on the Prize

The Need for Self-Discipline

24 Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. 25 Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. 26 Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. 27 No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize. 1 Corinthians 9:24-27

This may be true as written by Paul in a letter to the Corinthians.  Only one runner gets the prize.  Meb won the Boston Marathon.  Does anyone remember who came in 2nd or 3rd or 10th?  We don't but each runner does.  The prize for 99.9 percent of us is the finish line.  It's my prize and likely yours.  I cherish it and find that getting there the fastest and best way I can gives me a crown, a prize.  True, it won't last forever, just until the next marathon and when I die, will anyone remember?  No.  In our spiritual world it is different, we seek the crown that will last forever, just as Paul does.

A few weeks ago I ran the Cincinnati Flying Pig Marathon.  Since my other marathons in January and March were hard efforts, hills, heat and sand or a combination thereof, I thought that the Flying Pig could be one of my peak events.  Although I run many marathons a year I am convinced that I can only peak at 2 or 3.  With the first 3 being hard, I figured the Pig would be my first shot at a peak.  For Cincinnati, the course looked fairly benign with much of the second half or last 3/4 net downhill.  I have said it before, running downhill is almost like cheating but at my age I will take any advantage that is legal.

The expo is one of the larger ones and they make you serpentine through the myriad of vendors to get to the race t-shirts.  This is fine as runners need to support the sponsors of events.  Being in Cincinnati, I signed up Bree to do the Diaper Dash, 25 yards of fun for 2-3 year-olds.  For the fun we had see this post.  Bib. Check. Gu. Check. T-shirt. Check. Poster. Check.  I like to get to expos early so that I know everything is in order and I can focus on running.  On Saturday, I ran into Ryan Hall in the elevator.  This was after the family had gone for a swim so everyone , except me, were in swimsuits.  Unless, you are a runner, you generally would not know who Ryan Hall is and certainly not know what he looks like. When we got in, he was the only one in the elevator and we were only going 1 floor.  I did a double-take and then said, "Ryan, congratulations on Boston."  He came in 20th.  It wasn't until the next day after the marathon that the story broke about how he helped Meb win the race, certainly not taking anything away from Meb, but strategically working with the other USA runners to settle into a pace with the African runners while Meb increased his pace. Cindy recognized him too after I said "Ryan".  He does hold the American records for the full and half marathons.  Anyway, I did tell him how great it was to help Meb.  It was just a very cool impromptu meeting.

Race Day

It was an early start for the marathon, 6:30 AM.  I was awake and up by 4 and out the door by 5:30.  I envisioned the corrals to be a disaster like Miami, cramped with long waits.  To my surprise the corrals were well managed and even had porta-potties in each corral.  There was plenty of room which allowed for some light stretching.  They had a live band playing as well and there was lots of energy as there typically is at the start.  The gun sounded right at 6:30 and this  is where I thought that 20-25 minutes would go by before getting to the start line.  I was in corral E indicating that my projected finish would be 4:15.  To my surprise, we all started together and I reached the start line within 5 minutes.  The first few miles were crowded with half-marathoners and relay folks.  My pet peeve in marathons (or really any events) are walkers deciding to start up front.  I love everyone being active and participating but if you are a walker, start in the back.  Cindy and Bree were going to be on the course at mile 5.  I was looking forward to seeing them.  It takes me at least 5 miles and sometime more to warm up and get the kinks worked out and into a running grove.  The first 5 miles were just that but also making my way through the crowds.  We crossed the Ohio river over into Kentucky - Newport and Covington and then back into Cincinnati to run 7th avenue.  There were a lot of people cheering and I finally found Bree and Cindy.  It was a welcome hello and a place I could drop my arm sleeves and glasses.  I quick kiss to both and off I go, now feeling like I can get into that running groove.  I won't see anyone at the finish so my motivation must come from me.  Keep my eyes on the prize!  The only major hill was between 6 and 9 miles.  With all my training and marathons on hills earlier in the year, I managed it well.  Of course, knowing that miles 9 - 26 were mostly rolling or downhill helped me conquer it.  Frankly, I don't remember much else of the course except that there were a lot of musicians (much more than the Rock n Roll marathons), a lot of fans, some tailgating, and some very fast sections.  I was able to leave it all out on the course.  At about mile 19, I caught up to the 4:10 pace group.  They started in the corral in front of me.  At that point I was running at a 4:06 finish pace.  I ran with them and eventually passed them until mile 24.  I left so much on the course at this point that my legs were finding it hard to churn at mile 22.  I still felt like I could break 4;10 but just couldn't hold it together.  The crowds at the finish were thick and I was able to find my prize in 4:12:37.  At 54, it was my best time since May 2011.  The finish line food was scattered with goodies and I was hungry.  I ate 3 packs of snack cakes, some fruit salad, a some Sun chips.  My prize of the day was a great medal, a 3-year best time, and a beer.  It was a race well done by Cincinnati, the volunteers, law enforcement, race organization and fans.  A good time had by all in both the piglet's race and the marathon.

Ryan Hall's first commentating gig.  He also won the 10K in 30 minutes and change.

Starting Line

Live band at the starting line.  Nice touch.

The finish line festival


Sponsors on the bridge at mile 1







A little bit of Shock Top and my medal

Trying to Selfie afterwards

Ohio River

Finish line near Great American Ballpark


Days 135-138: 29 miles: 2014: 715 miles

Wednesday, May 14, 2014

Not the Race, But the Runner

"Not the race, but the runner. the enemy, as always, is within." - George Sheehan, Running and Being

I tweeted the other day, "don't let your body talk your mind out of what it wants to do - run!".  It sounds counter-intuitive to the "listen to your body" moniker when reconciling whether you have an injury or not.  I am not referring to running through injuries with my tweet.  To the contrary, we need to understand the difference between aches and pains and injuries.  Running through an injury will likely worsen it and make recovery longer or worse, cause permanent damage.  What Dr. Sheehan is referring to in his quote and me in my tweet is, in essence, "mind over matter."  Our bodies will always want to quit or always be tired or would rather do something easy.  Our mind needs to control our body and drive it beyond what it wants to do.  It is never more evident than in running distances, especially marathons or ultras when the body is pushed beyond normal human limits.  Training the mind is as important as training the body.  Dr. Sheehan, being the philosopher and runner that he was, understood this fully.  One of his best books was, "Going the Distance", which he wrote when dying.  There have been new releases of some of his books, Running and Being, The Essential Sheehan that I would highly recommend.  Every runner should read him.  Most runners focus on physical training plans and all of the nuances and techniques to train the body.  Obviously, these are important but unlikely to produce the expected results without training the mind.

Days 133-134: 9 miles: 2014: 686 miles

Monday, May 12, 2014

Hipster

Its been a good two weeks of running finishing up 73 miles including a marathon stuck in the middle.  I had a seriously good tempo run on Sunday after a 10 miler on Saturday.  I still believe I have a sub-4 marathon in me and convinced that it is a weight issue.  Losing 5-10 pounds should get me there.  I still need to post about Flying Pig.  I ran 4:12 with splits of 2:03 and 2:09.  God says to embrace your enemies.  My enemies in running is heat and humidity.  I plan to embrace each this summer.

Today, there is something more important going on than running and that is supporting Cynthia in her hip replacement surgery.  If this one is as good as the first one, she will be biking another 100 miler and walking 5K's.  As a matter of fact, I have signed her up for the Salmon Runs 5K in Alaska.  It will also be fun planning our next 100 mile bike trip.  She will be free from pain and ready to go.  I know that she will be more free to run after her grandchildren as well.  God will watch over her and bless her as He has done throughout our relationship.

Days 130-132: 16 miles: 2014: 677 miles


Friday, May 9, 2014

When the Non-elite Are Elite

I read an article today in Runner's World about elite runners converging on Flagstaff to live and train.  Ryan Hall lives there but he is truly elite, meaning, he can make a living as a professional runner.  Meb obviously can make a living not only from winning marathons but with endorsements.  The other "elite" runners in Flagstaff consider themselves professional runners but few if any has made a living as one.  That's fine because I haven't made a living as one either and never will.  As I thought about it, I don't think it would even be fun as a professional runner.  Yes, I'd love to be able to clock some 5-6 minute miles leading NYC or Boston.  Heck, I would be happy just to qualify for Boston.  Being non-elite means that I can run as many marathons, half-marathons and other events as I want.  This gives me so many memorable experiences not only in the marathons but at the places I visit.  The elite folks generally run 2 marathons, maybe 3 a year and they are usually the big city ones.  They miss the opportunity to run the smaller and mid-sized races.  They also miss some of the most beautiful courses in the world.  The article also mentioned that among the Flagstaffers, their total prize money among the 6-8 of them has probably been about $300 in total.  I think I will spend the $300 to run 3 marathons on beautiful courses around the country.  Sometimes when you are elite at anything, you miss so more of life.  I'm fortunate to run all over the country in any distance and in any town that I want.  I work to be able to do it and I would not trade it for an elite runner status.  Would I love to be a better runner?  Absolutely, runners strive to be better - go faster, go farther.  But, what makes me elite in my own way  is that I strive to absolutely do my best, I pay to run, I pay to travel, and I run by my own free will.  It's a great freedom.

Day 129: 6 miles: 2014: 661 miles

Thursday, May 8, 2014

Great Big Hill

54 years and my life is still, trying to get up that great big hill of hope, to a destination...  4 Non-blondes circa 1992
It was the last song played today when ending my run of 4 miles.  I think of the many hills I have run, struggling on many.  But what is true in running is true in life.  Hills make you stronger and faster.  There are so many benefits to hill training.  Hills are hard, mentally and physically taxing but the more you conquer them, the easier it gets.  You start to attack them and see them as flat as as a track. Mentally I enjoy hills because I tend to be a strong runner and  I pass others.  Of course, the destination is the finish line and perils of hills lies before us to get there.  Hope is in all of us.  Hope for our ourselves, our families, friends and even strangers.  We hope for a better world, a peaceful world.  Our challenges in life are just like hills.  They make us stronger, wiser and allow us to find our way better.  The challenges then become ordinary, although not diminished, we handle them better.  I have said it (as well as others) a million times, running is a metaphor for life.  The more I run, the more I know life.  I know that there are still great big hills to conquer, but with training spiritual, mental, physical, they too shall be conquered.

Days 127-128: 7 miles: 2014: 655 miles

Tuesday, May 6, 2014

When Piglets Fly

I'll write a longer post in a few days about the Flying Pig Marathon and other events from this past weekend but wanted to get caught up on mileage and the most important event of the weekend.  The highlight of the weekend was Bree running her first race, the 25 yard piglet run.  However, she didn't stop at 25 yards.  She ran the entire course set out for the older kids, all 200 yards of it.  That's a lot of little tiny footsteps.  The first, official 25 yards were run toward the mascots who had just competed in the mascot run, won officially by the Cincinnati Bearcat.  The official photographers, Marathonfoto, were laying prone at the finish to capture the tiny piglets crossing the line.  Bree had so much fun from the time we visited the expo to pinning on her number, to running, to receiving her medal and then to cap it off with her first carriage ride.  The medal was modeled just like the medals from the marathon, just smaller, as were the shirts and race bibs.  It was a great introduction to the sport of running and the fun of these events.  Running is not for everyone but I do think we would be a much happier and healthier world if everybody ran.  I hope that someday I get to run a full event with her and the boys.  How fun that would be!
Hello Piggy at the Expo
When Piglets Fly!
Bib Pick-up (Number please!)
At the start sponsored by Pampers!
Pinning on the number - what is this thing? Doesn't look like any bib I have ever worn!
Mascot Races - Bearcat wins!
Bree ahead of the pack nearing 200 yards of running!  Whose that big guy in the race?
Victory at last!

In life and after a run, have to stop and smell the roses - OK in this case tulips!
Savoring our achievements!
Capping the big day off with a carriage ride with Thelma (the horse)

Days 121-126: 35 miles: 2014: 648 miles