"Long" Run Goes Well!

Finished off a great mileage week today with a 12 mile "long" run. I parenthesize the word long because under normal circumstances a twelve mile run would barely achieve the status medium long. But for now, I'll take it. It was great!

Spent pretty much the entire run on the trails of the Cherry Creek State Park; so close to home and so awesome. The run basically had four parts: The pavement to the park, the woods, the singletrack and the sunny open spaces.

The pavement is the two+ miles to arrive at the woods. It begins uphill but quickly becomes a nice gradual downhill trip to the park. Today I didn't seem to have the sluggishness that normally seems to be a staple of my June runs. Enjoying the semi-fresh feelings and capitalizing on a bit of focused anger to sharpen my early edge, it went fairly quickly.

Once in the woods, I am in heaven. It's one of my favorite places to run (anywhere). Unfortunately, it lasts a mere one and a half miles. Next comes the singletrack that winds through the trees. Extremely overgrown, as mentioned a few days ago, it's still a nice stretch. Unbelievable how many mosquito like bugs were swarming along the trail this morning. Never seen/felt/swatted at so many. Nonetheless, still felt pretty good.

The second half of the run begins on the West side of the park and is without shade.  Luckily, or whatever, some cloud cover kept it from being too hot. The hills on the west side are long, but not too bad and the pace did not suffer. I consciously backed off a bit the last three miles to avoid having the run turn bad (don't need no bad at this point - suffering comes later).

Very happy to have recovered nicely throughout the day. Used my Roll 8 and went for a walk. Ready to go tomorrow.

62 miles for the week. Backing off a bit next week, probably fifty-ish. Also dropped 6.6 pounds since beginning the "get serious" campaign. On target.

Till next time, keep running.

Get Serious: Part 2

Phase two of the Get Serious program begins tomorrow with a return to the basement. Some sort of isolation, torture training? No, that's where the strength and core equipment resides.

After establishing a nice little running habit again during the past few weeks, it's time to take the next logical step which is to train the rest of the body. Historically, I am not good at the whole lifting and abs thing. I tend to get in four or five workouts, then miss one, then miss another and ultimately decide that the walk to the basement is WAY too long. Hopefully, this time is different.

Beginning simply is the order of the first workouts. Six basic lifts, 2 sets of each, each set of anything followed by a core movement of some kind. No rest for the wicked between lifts.  After a "breaking in" period, other exercises will be added and before long..... presto..... I'll be ripped (get the scotch tape handy).

So, I'm excited for this next step. It's going to be a 60 mile week and the extra workout will give me something to do in the evening. Also contemplating a 13.1 mile easy long run at the Heart and Sole half marathon in Boulder on the 29th. Nothing with any other intention beyond starting at the start and finishing at the finish. We'll see.

Until next time.....

High (Low) Fives All Around

For the third day in a row no tornado warnings, no hail, no rain. Must be living the charmed life. Today's 9 mile run was the best of times and the worst of times. In my mind, it was a piece of cake ("never say piece of cake" - Billy Crystal in Forget Paris). In my body... not so much. 

Tired...... sluggish..... just plain exhausted. Not sure the origins of this yucky day, either. Maybe the moving and lifting of boxes for Alicia Sunday (probably). Maybe some cumulative tiredness from last weeks runs (hope not). Nonetheless, I made the best of it and kept on plugging away. Mentally, it was easy as the Cherry Creek State Park woods were in dazzling form. 

The woods is my favorite place to run within 25 miles of the house (and it is rapidly displacing some of my most treasured Boulder area trails on the rave list). The trees are awesome, the trail possesses a medium firmness, and it is SOOOO peaceful. Just a great place to run. Luckily today, I hit the woods (normally around the 3 mile mark of the loop) still in a positive state. 

Upon emergence, however, things changed. The tired, sluggish feeling set in. Add some heat to the equation and we've got trouble. Once I hit the long singletrack section, I was looking for any semblance of positivity. So, as often happens in a marathon when I have lost focus, I took to the high five (well actually, the low five). In the doldrums of the marathon's final 6-8 miles, I can find solace and a little inspiration in low five-ing the little kids along the course. Their energy is addictive. Today, however, no kids to be found. Obviously, a suitable replacement had to be found. 

2014 has not been the year of trail grooming in the CCSP. Maybe they are busy with more important tasks. Maybe they are just busy. Without the attention, the side weeds of the trail have become overgrown (or maybe, given the nature of nature, just grown). Either way, they are up to about three feet tall. Perfect height for some low fives. Problem solved!

What could be more inspiring than Mother Nature her very own self and the constant low five-ing of her weedy offspring? And to tell the truth, it wasn't too bad. The tops of the tunnel-creating weeds was soft and I could imagine the universe supporting the finish of my mediocre effort. That lasted until the pavement. Oh well, easy come, easy go.

All in all, I made it and while I could complain..... I won't. 9 miles in the books. On the way to a good week.

Low fives all around.

Video Report #1

A nice 8 miles in the woods today after 12 yesterday (went over 104,000 miles on the twelve miler). Surprised I could walk. The key was water and my Roll Recovery. Ending the week at 50 which is okay given the poor beginning Monday - Wednesday. 

Love running in the Cherry Creek State Park woods. It's a touch of the forest in the middle of the city. Peaceful. Today I could run to the piano music in Julia Bleasdale's Ethiopia run (which serves two purposes in my life: it motivates me and at the same time gives me peace). Here's the link to it..... https://www.youtube.com/watch?v=FY1yPlCUTdY

This coming week the plan is to log 56 - 60 and bring back the strength and core work. Lots to do and highly motivated to jump back in. 

More to come.....

Get Serious

After a half year of putzing around, gaining weight, being injured and being busy. It's time to get serious. I guess after almost 48 years of running, I deserve a break, but it didn't feel like that. It's been awful. So I'm back and this time it's serious.

Goal #1: Fifty pounds gone by summer's end. Eating healthier (cutting out the grain for two months, then we'll see), running more and pounding the water always work.

Goal #2: Back in the mileage groove. After a pathetic six months (will end up with about 850 miles for the halfway point), it's time to crank it up. 53 miles two weeks ago, 39 last week and 50 this week is a decent beginning. Will go after 56 this coming week.

Goal#3: A fall marathon that I am not ashamed to report about (nuff said). 

Goal #4: To do more "racing" this fall and winter. love races and don't do them nearly enough.

Goal #5: The elusive 50K. Shooting for the Texas Trails race in December near Houston. Maybe hang out with my brother too (whom it's been AGES since we've been together).

So that's it. I took a "before" picture three days (and by the way, 3 pounds) ago. But no way I'm posting it until the "after" shot is ready.

I'll keep you posted.

Blah, Blah, Blah

I'd like to apologize for not staying up to date on my running blog, Run Spittle. I would like to, but I'm not going to. For the most part, I just don't have anything to say. My running is still happening, my running is slow, my running is un-motivating , even for/to me.

I ran the Marine Corps Marathon in October. The course was cool, the people were great, the Marines were INCREDIBLE! The line to pick up packets was disgraceful. I had fun seeing my sons. I ran slower than I have ever run a marathon in my life. And honestly, didn't really care. Just wanted to finish. End of that story.

I've run 2501 miles in 2013, as of today. I'll reach 2600 by the end of the year. That's only 100 miles short of my original goal and since I lost a full month to my foot injury (during prime training time), I'm okay with coming up a little short.

It's cold, and for some reason this year, I don't like it. Normally, a wrap-up-and-let's-go-no-matter-how-brisk-it-is kind of guy, I've hit the treadmill four times in the last nine days. I hate the treadmill. See where this is leading?

On the bright side, I still get some great work ideas while out there. I haven't gained TOO much weight the last couple of months. I haven't worn out my shoes as quickly as usual. (See, I can be positive about this).

So there it is. You are up to date. I'll let you know if anything changes........

Showing Up

In less than 48 hours, I will be running the Marine Corps Marathon and it's almost impossible to believe it. No, I haven't overcome any life changing, wonderful circumstances to arrive at this spot. In fact, quite the contrary. I've just run. But, this might be the worst I've ever felt right before a marathon. I've run sixteen of these things and never been less confident or focused.

My eighteen week training block produced 1160 miles. That's 64 a week. Not too shabby, I'd say. Problem is that was a rushed 1160 miles that began an injury (zero miles for the four weeks prior) and one in the middle. It's been a constant walking of the injury tightrope that has led to almost no focused, quality runs. And there is the problem, it's hard to focus when my training hasn't been focused.

I'm counting on experience and a couple of twenty mile runs to get me through. The goal is to finish and to do so comfortably. That's it. Nothing complicated. Just finish. And have a good time.

While it is very difficult to explain my pre-race funk, I'm not trying (to explain it, that is). I will just go with it. Sometimes all we need to do is show up and get it done. And I am here. Bring it on.

Validation: In The High Country

It wasn't that I felt the need, after viewing In The High Country, to walk up to Anton Krupicka or Joel Wolpert and utter the words, "You complete me." I didn't need completing. In fact, I didn't need anything. But, I felt something. Something familiar.

I'd spent thirty minutes at The Boulder Running Company, had been to Marshall's and had even grabbed a bite to eat. Still, I was over a half an hour early and the first to be seated at The Dairy Center For The Arts for day two of the movie's world premiere. Quickly scanning for the perfect location, I pondered row two, but opted for the third, smack dab in the middle.

What followed was a parade of interested runners, enthusiasts, hipsters and hipster runner enthusiasts. Compared to me, they all looked hipper and more like runners. None were more enthusiastic.

Lately, the trails have been calling me. After pretty much missing four weeks with a nasty foot injury, I returned to running with a very simple goal: to run. I had races on the schedule and had lost valuable preparation time, but that didn't really matter. I just wanted to run again. In my desperation to feel like a runner during this downtime, I devoured every running publication known to mankind, watched youtube and flotrack videos, and read the blogs of those engaging in that activity I was missing. I bought the movie Unbreakable about the Western States 100 (fantastic), and learned about the Nolan's 14    (https://www.youtube.com/watch?v=a4S7k13mUlM). Then..... about five weeks ago, I could run without foot pain. Yay!

I recovered pretty well, if I do say so myself. I ran 4 miles a day the first few days and then dove in beginning the buildup for my Marine Corps Marathon date in October. The eighteen week plan commenced. In the last four weeks I have logged 47, 55, 60, 78 miles. Happily, I am right on schedule with fourteen weeks to go. Interestingly though, I don't actually care. I'm not, although I believe this to be a fluid thing, overly caught up in one race, track workouts or timed miles. I'm just loving running.

Last fall in the 100,000 mile report (http://runspittle.blogspot.com/2012/10/the-100000-mile-report.html), I wrote, "Running was/is a simple activity, cyclical in its nature. One foot placed in front of the next in order to move forward: to cover ground, to open my mind, to allow me opportunities to escape my troubles or celebrate my triumphs. Mostly, to connect me to and strengthen my relationship with this planet upon which I exist. For that, I am ecstatically, humbly grateful."

It's been challenging at times to explain this "connection with my planet thing" to my own fellow runners, let alone civilians. But finally, sitting in row three at The Dairy Center for the Arts, I found someone who understands. Joel Wolpert produced a film that touched the topic of running in a unique way, a familiar way. Early in the film, Tony Krupicka says (and I know this isn't an exact quote), "Running defines the landscape. The landscape defines our home. Our home defines us." (Wish I'd have written it down right that moment.) Nonetheless, I get/got it. And it's what I've always believed. Running is an act that, for me, is the essence of being alive. I am living, breathing, connecting and exploring my limits every single day when I strap on the shoes and hit the earth. It is an act that is, all at once; effort and relaxation, pain and joy, hunger and fulfillment. Geez, I love running.

And yes, I guess, while it may not complete me, it sure did validate me. Thanks Joel and thanks Tony for an incredible movie.

Run on...

Fortune In Misfortune

It's been two and a half months since I last blogged about running. That blog was written following the tragedy of the Boston Marathon.

April was completed with over 900 miles for the year and I was well on my way to my goal of 2700. I ran through my trips to California, Virginia, Alabama and Georgia. All systems were sort of "go." Sort of.

Throughout the year, I have had this pain on the joint on the outside of my left foot. Because it's mostly tolerable, It has not kept me from, as the post office would say, my appointed rounds. In early May, it worsened. Then, it spread over into my arch. It seemed like Plantar Fasciitis. Days before the Bolder Boulder, I was limping and on the Saturday before, I decided I needed to stop (and I am not good at stopping).

I have run for nearly 47 years. I have coached for decades as well. For the most part, I am self-diagnosed and self-treated. This time, however, no matter what I did the injury was not responding. 

The first step, of course, was to take some time off. Ice and massage worked well and each day I could see progress. As soon as I'd try to sneak in an easy 3 miler, I'd get set back. So,

the next step of my misfortune, was to seek help (and I am not good at seeking help). I researched EVERYONE in an attempt to find someone who could cure my PF while understanding the nature of my obsession for running. I found Dr. Carly May (she got my vote when I discovered that she would be gone for four days in June working at the USATF Track National Championships).

Our first meeting was a lot of chatting about my history, mileage, and habits. Then a bit of ART (Active Release Therapy) and some dry needling. I learned I had tight glutes (I thought that was a good thing, it always worked for Jennifer Aniston) and began doing an exercise to loosen those pesky things. I would return in a week and we'd see how we were doing.

On that return visit, after the usual ART and needles, it was decided I would have my foot x-rayed. My overwhelming thought was that FINALLY I might find the origin of this problem. The results sent me a bit of a shockwave.

My foot wasn't broken, nothing torn. The x-ray person did, however, see what he/she called "medial calcinosis," and then added the kicker, "suggestive of diabetes." 

What? Suggestion of what? Hey, I know my Mom had diabetes and my Brother has it, but not me. No way. Immediately I set an appointment with my primary physician. 

Maybe not THIS thin...

Long story short, my tests came back within the normal range. Once again, I believe, running 101,700 miles for almost 47 years allowed me to dodge a bullet. The scare factor, however, finally replaced bullet dodging with a cleaned up set of habits. The biggie: Pepsi. Sorry Pepsico, someone else will have to carry the weight (pun intended) for the company. It can no longer be me. We had a nice run, so to speak, but our time is over. I have also replaced garbage snacks with fruits and vegetables. 

AND, of course, I am back on the trails. Broke in slowly with 12 miles the first four days. Found most everything to be in good order, so quickly moved to 47 and 55 miles the last two weeks. Most importantly, I have dropped 15 pounds in 19 days. I have a long way to go and hope to have to do some serious wardrobe purchasing in September or October (maybe I can find some clothes from college). The goal is to return to the form so that if my Grandma Sands were still alive, she'd say, "You look like hell. Let me feed you."

I am fortunate that my misfortune was only a scare. This time, I am listening. And pass the scotch tape, I'm getting ripped.

Run on!

Perspective

As I watched Shalane Flanagan be dropped from the lead pack in today's Boston Marathon, I was sad. Knowing what someone as mediocre as I do to prepare for the 26.2 miles from Hopkinton to Boston, Shalane must have done so much more. Elite runners give their hearts, souls and bodies for those two times a year when they can hit the marathon starting line. I felt badly for her, and badly for myself as a fan.

Little did know that three hours later I would be glued to the Frontier Airlines television watching the details unfold concerning the horror of this year's Boston. It left me speechless, shocked and angry. How could someone do something like this......at a marathon? And especially Boston!

I ran the Boston Marathon in 2001. Actually had a TERRIBLE day (qualified at 3:10) and ran 4:08 and change (oddly enough a minute before the first explosion). Boston was the first race I ever heard about as a youngster, my first real running dream and the holy grail of marathoning. To me, and many like me, the Boston Marathon is bigger than any annual so called Super football game, larger than the World Series and way ahead of anything the NBA or NHL does. The Boston Marathon is..... well, the Boston Marathon. It has been around for more than a century and is on the goal list for nearly every serious distance runner.

We don't know who is responsible for this act of terror. It may be quite awhile before we do. But know this, whomever you are, messing with runners is messing with the wrong group. Runners, and those who love and support them, are a unique breed. Overcoming obstacles, for most, is a daily occurrence. You don't mess with the toughest people around and you won't discourage them for more than a few minutes. Runners will bounce back, as will the people of Boston and most certainly their marathon too.

So consider yourself on notice terrorist, your act only brings this already united group closer together. Runners share a common bond that goes beyond most sports, a bond of commitment, dedication and participation. You can't beat that with just a bomb or two.

Heartfelt thoughts, prayers and condolences to all of the innocent people affected by this senseless act. It's a sad day on the planet.

Low Mo, So Go Slow

My running is in a bit of a slump. I don't mean mileage-wise. The last five weeks have been in the 50's and 60's in total miles per week. I'm on my way to a 2800+ mile year. I've done a few longer runs of over 15 miles. I have even done some speedwork. My slump is mental. It's a no motivational kind of slump. And here might be the surprise, I'm okay with that.

One of the things I've learned in the past 46 and a half years of running is that my motivation ebbs and flows. The tide comes in and out. It goes up and down (any more metaphorical ramblings?). And I'm okay with that too.

I'd hoped to be psyched up enough to participate in a few local springtime races. Maybe catch a half or even a full marathon. That probably won't happen. I don't race when I'm not fit and I am not fit in a racing sort of way. And that is alright with me.

So what I do when I get the running blahs is simple: I keep running. Some people take an all out break, some follow other endeavors. I like to keep plugging away and focus my runs on other things. My unmotivated runs feature listening to audiobooks, working on presentations in my head, enjoying the scenery, and not thinking about running faster, longer, or racing. I don't take my watch and pretty much care nothing whatsoever about where or how fast I go. The idea is to GO WITH my lack of motivation, not fight it. And it's really something I feel good about.

In fact, it's kind of motivating.