PNS: A Nipple Problem Runner's Log June 8-14

You didn't really think you were

getting a nipple pic, did you?

After living through bad hamstrings and falling off ladders, I was anticipating a nice, safe 60+ mile week. It began, just that way. I felt pretty good the first four days racking up a not so impressive 29 miles. Then Friday hit.

I had decided to head out into a very light sprinkle. The weather dudes and dudettes claimed that this light sprinkle would depart quickly and leave me with sunny skies and a lovely little run. Being naive, I headed out the door unprepared to face the adversity that was soon to come my way.

I confess. I have a nipple problem. Yes, it's true: a nipple problem. How could nipples be a problem you ask? Well, mine never seem to flatten out. And especially when I run, they like to stick themselves right out there like headlights guiding the way. When I run long, Body Glide and I care for them and there is seldom a problem. But in the rain, with no protection; Houston, we have a nipple problem. Protruding Nipple Syndrome: PNS.

Two miles into the run, the skies changed. The sun which was previously attempting to break through, went on a see ya later break. The skies opened up with a steady stream of the PNS sufferers worst nightmare: precipitation.

Don't get me wrong, I LOVE running in the rain. In Michigan, there was nothing better than a hot August day and a steady rain during the afternoon run. In my later years, however and with the onset of PNS, I must go out of my way to prepare ahead of time. Most often, I wait for the rain to ease. Today it was too late. 

By five miles it was perfectly clear that the chafing was getting to be too much.  And as any sufferer from PNS can attest, once the discomfort has hit, the damage has been done. This damage, characteristically stays around for 3-5 days, depending on further runs. The problem here was that I had miles to run including a long run in the hills set for Sunday.

We finished with 11 on both Friday and Saturday. Then ran 14 on the Mesa Trail Sunday. A steady dose of Body Glide, Vaseline and Band Aids has minimized the discomfort, but the problem needs a remedy.

I realize that several things could have been done differently. First, I could have greased up before the rainy run. NEVER trust the weather people has always been my motto (if the rest of us were that consistently incorrect at our jobs, we'd most surely fired). In fact, greasing up should probably be a daily ritual. Second, I could have waited for it to stop. Well, it didn't stop and when you want to run, you want to run. Last, I could have removed my shirt and stopped the irritation and alleviated the PNS issue. Sorry, no way I was unleashing THAT visual to the world. Call it ego, call it preventive non-humiliation, my shirt is best left ON!

In the end, I logged 65 miles this week, the most for any week during this year. My legs feel good (like they're getting used to the mileage) and my spirits are soaring like the hawk. Eight weeks until the Georgetown to Idaho Springs half. Just got to get those nipples under control.

Run on.

Imogene Pass Run and the Woods Call: June 1 - 7

Somehow I ran 50 miles this week. I'm not completely sure how. After the ladder incident (I guess falling off of a ladder counts as an incident) and then moving boxes, furniture and everything for my Brother, there wasn't a single day in which I didn't feel injured. Nonetheless, it is complete.

The only real highlight was Thursday. I meant to run an easy four in the Cherry Creek State Park, but somehow, just kept going.

It was one of those runs where you (I) just get in a zone, of sorts. I never felt awesome, never felt lousy. For the most part, I don't remember feeling. I just ran. Before I knew it, I was entering the woods. Once there, I never pass up the chance to play with the several loops contained within. 

The woods in the Cherry Creek State Park are the closest thing to a real escape from the urban jungle that currently is (and probably forever will be), the Denver Metro area. There is really only three and a half trails, a total of maybe three miles, but I could just keep going and going once I enter. 

Sometimes there are hikers, walkers and the occasional runner. More often than not, I am alone winding my way around the wooded path of seclusion. I absolutely love it. The run, by the way, ended up being ten miles. In my log, I called it "cleansing."

I suppose the other highlight of the week was right at the beginning: on Monday, I got into the Imogene Pass Run in September. Registration opened at 6 am (no sweat for me as I RARELY sleep past 5:30). Last year it sold out in 58 minutes, so I was ready. Others complained online (mostly on the race's Facebook page), about terrible experiences,

duplicate entries, being cut off. I can't complain. I was on at 6:02, off by 6:08 and registered. According to my confirmation, I will be #559 (and proud of it).

I've had a plethora of friends run Imogene, but I never have. It's 17+ miles from Ouray (7811 feet altitude) to Telluride (8820') over Imogene Pass (13,114'). You could call it a bucket list thing. Mostly I just got the Imogene bug and it spread to actual registration. Hopefully that bug will spread to completion. Preparation will include lots of miles, bunches of hills and some peak running, probably commencing this weekend with Bear Peak near Boulder.

So that's it. Looking for a healthy, happy 62-65 mile week. We'll see you on the other side,

Run on.

Bolder Boulder Week: 2015 (A Race Report?)

HE 169, not HC 169

Because my running week begins with Monday, Bolder Boulder week begins with, well, the Bolder Boulder. I didn't really decide to run until Saturday, but didn't consider that any kind of an extra burden (other than financial as it cost more money). My "racing," at this point, is purely for atmosphere and ambiance. Certainly not results.

Post time was 8:15 am, so about 7:30 ish the warm-up process began. A mile and a half and some light stretching and then finding my wave. HC, HC, HC, looking for wave HC. Ah, found it (more on that later). HC, by the way is in the non-seeded section. That means that you set no qualifying time for the race and are placed with all the other people who claim they are running, but have no qualifying time either (NEVER will do that again).

The gun fired and we were off. In the olden days, I would have settled into race pace quickly. With no 10K races under my belt in a LONG time, I have NO idea what race pace is/was. So, I fall into default setting: fast enough to feel fast, slow enough to know it's not too fast. My goal is simple: get to the finish line under 60 minutes (pretty lame for a guy who once ran in the 32-33 minute range and blazed a 37 and change at this very race) and not damage my seemingly healed hamstring.

The first 2 1/2 miles were a maze of people, dodging, weaving trying to find a way through the walking/jogging wave liars. The mile went by in 9:09, the next in 9:13. The third mile, through the neighborhoods and mostly uphill, was the slowest: 9:33. The issue was just before the three mile mark: POP goes the hammy (sounds like a children's song, right). Not a pull, but a distinctive clutch where a part of your body is saying, "take it easy there, fella. We're in charge." The hammy was tight, and a little painful so I ran the edge between discomfort and pull. 9:20, 8:52 and 9:22 then into the stadium. I met with Angie my Step Daughter), Brian (her husband) and Mason (Grandson and sub 40 minute blazer), chatted a bit and then cooled down.  10 miles for the day. 

All in all, okay considering. Except for that one pesky little detail. My number was HE 169, not HC, SO..... I ran in the wrong wave, and because I moved up in waves, I am officially DISQUALIFIED from the 2015 Bolder Boulder. Good thing they didn't check me for reindeer milk.

Tuesday and Wednesday: 6 easy miles and 8. Tight hamstring. Went in for a needling treatment with Dr. Carly May and YIKES, she found the spot all right. Thursday's run was 9 and I flat out just bonked at 7. Overheated, underfed. Just plain BONKED. Backed off to an easy 7 on Friday and seemed to feel somewhat better, setting the stage for Saturday's long run.

Highline Canal

Originally, Brian and I were going thirteen on the Highline Canal. A few logistical issues made it fifteen, but hey, who's counting, right? This run was one of those where I never felt terrible, but never felt anything close to good. It was just L O N G! We began cautiously slow but worked it better after the first 8. My heart rate was fine, the pace was okay, NO hamstring issues at all. So, I have to count it as a good sign.

So, I'm healthy, right? 

HA! Just when you thought it was safe to go back into the water...... trimming the branches of a tree damaged by the snowstorm recently and stupidly took a dive off the ladder. I totally get how people break hips as mine got pretty banged up with little or no effort on my part. Nonetheless, Sunday's morning run was a bruised, gimpy 5 miles to get me to 60 for the week and close the month at 225. Not bad considering.

Weighed in at 204 and that's down 24 pounds in the last nine weeks. Not bad. A long way to go to get to 169. But.... one pound at a time. In the meantime, June is bustin' out all over.

Run on.

Mickelson Trail is Cool! Courteney and Jennifer Not Seen.

After teaching a Senior Real Estate Specialist Wednesday in Sturgis, South Dakota, I badly needed a run. Originally, I was headed to the Centennial Trail for some single tracking. Fortunately, or unfortunately, one of the agents in my class warned of the trail's total lack of traffic, rough terrain, and cougars. She suggested the George Mickelson trail in Deadwood.

I have to confess, I have little or no fear of running in remote areas (In fact, I like being the only one on the trail), and I don't mind a little technical trail running. But when it comes to cougars, I don't think so. The last people I want to see on the trail are Courteney Cox and Jennifer Aniston. Count me OUT! So I was off to Deadwood to grab the Mickelson Trail.

The George Mickelson Trail (no, not Phil) is roughly 109 miles long from Deadwood to Edgemont. From where I started in Deadwod, it is uphill for 19 miles. So the run was set, it would be uphill out, downhill back. Now I don't know about you but I prefer it that way. Let's get the trudging out of the way early.

It had rained most of the day, so the trail was wet, and it was also a little chilly. That was enough to kill any potential traffic. I was the only person I saw on the trail the entire time (even Courteney and Jenn didn't make it out). Because I had already run in the morning, the original plan was to run three up, three down and that would be it. What I didn't know was that I was going to feel pretty good so the six mile run was extended to nine.

The rain and wind were steady and kind of annoying, but the trail made up for it. Always at least six feet wide and nicely packed (that combo of well packed and a little soft), it made for nice easy running, even during the uphill half.

Every year, the Deadwood Mickelson Trail Marathon is held from the burg of Rochford down the trail to Deadwood. Runner's World calls it the "Best kept secret in marathoning." I think it would be a blast. Check it out at http://www.deadwoodmickelsontrailmarathon.com/

The other thing that I think would be fun is taking a few days and doing the entire trail. Yeah, I know, there are people who would just blaze through the 109 miles in one awesome LONG run. I am not, however, one of them. But it might be something to do in 3-5 days according to fitness level.

All in all, a great trail (and from what I hear, I got nowhere close to the most scenic sections). Definitely, a wonderful addition to my Sturgis trip. More about the Mickelson Trail at https://gfp.sd.gov/state-parks/directory/mickelson-trail/

Run on.

Logging Miles, Dropping LBs

It is SO good to be logging some miles. This week I will end up around 45 after a couple of weeks in the 30's. Hamstring issue, while not completely vanished, very much a non-factor. It's also nice to be finally losing some pounds. Sunday (two more days) will be five weeks on the 21 Day Fix and with two days to go I have lost 16 pounds. Pretty psyched but a long way to go. My goal is that by my birthday on November 6, I will have lost 58 pounds and be sub-170 for the first time since 1984 (had a curly perm then too - probably won't revisit that). Not an easy goal, but the best ones usually are not.

The miles and the excitement have me pondering some racing both this and next year. I'm thinking a few half marathons in August, September and October before tacking a rematch with the Savannah Marathon. All tentative, of course, but pretty jazzed. Next year, bigger challenges.

On a separate topic, I have discovered Talk Ultra. TU is a podcast from Ian Corless with the best Ultra Marathoners and mountain runners in the world. My last listen was to Kilian Jornet and Marco De Gasperi. Very enlightening and makes me want to head to the hills this summer. Definitely a few 14ers in the plan. Putting two things together: weigh less, climb better!

Run on.

Back to Basics Works (Again)

I'm recently (and still, it seems) recovering from a hamstring issue. It's healing, slowly, but healing nonetheless. Sunday, I decided to test it out with an eight mile, progression run (gets faster each mile). Normally, an eight mile run is not a big deal. Unfortunately, I had not been that far in two months. While all in all, the run went well, there were a few middle miles when it DID NOT seem that way. The next few paragraphs describe the choices I (we) have when things aren't going as they might.

As with any experience in running or work or life, there are three possible scenarios that exist at that point when one realizes that things aren't going so well: 1) We can continue going through the motions and simply hang on till the end, 2) we can fold up the tent and call it a day, or 3) we can get out of your comfort zone and try something daring and yet familiar at the same time. I chose number three. The daring part: pick up the pace. The familiar part: go back to basics to do it.

There are three basics at the very core of running: feet on ground (biomechanics), breathing and overall relaxation (physical AND mental). Choosing a nice downhill, I asked myself, "doing okay?" Upon receiving an extremely weak but affirmative answer, I decided to pick it up. The pace increase was noticeable. I lasered my consciousness on running efficiently and relaxed and went into what I call monitor mode: feet landing well and pushing off easily? Check! Hands and face relaxed? Check. Breathing under control? Check! Repeat, repeat, repeat.

Amazingly, although not really, the change was nearly immediate. I knocked off a quicker mile and I felt fantastic! The seventh mile was even faster and considerably under my early pace and despite a decent size hill in mile eight, that one was quick too. Somehow I had turned lemons into lemonade and what could have been a rough finish into a fabulous run. Back to basics, as per usual, had worked.

When faced with a difficult task, rely on what you know. Draw strength from your basics. It's the ninth inning in the movie For Love of the Game, when Billy Chapel (aka, Kevin Costner) discovers that he has nothing left and his quest for the perfect game may be over. He lets out a deep breath, closes his eyes and says, "Okay, three more. Like I've done a million times."

I rallied on the run. Billy pitched the perfect game.

We all have it in us to reach back and rely on our basics to achieve when troubles arrive. In sales, maybe it's customer service or product knowledge. Maybe it's simply relying on knowing that we can finish what we started because we have so many times before. Whatever our basics might be, they are the key to turning it all around. They are the key to high achievement.

Marcus Garvey said "If you have no confidence in self, you are twice defeated in the race of life." 

What are your basics? Run on.

On a Roll

This morning I ran 4 miles. It wasn't particularly fast and nothing impressive happened whatsoever. But this morning I ran 4 miles and it was the third day in a row after a very inconsistent, injured month.

Saturday's run was in a lovely place near Elyria, Ohio called the bridgeway trail. It was the perfect place to test a hamstring: flat as a pancake and sea level! I might have only run 3 but it was the fact that it was occurring without an unreasonable amount of hamstring discomfort. Yesterday, back at altitude for an easy 4 in the Cherry Creek State Park woods. Again, flat, easy and the woods. Doesn't get better than that. That brings us to today where an easy 4 was another step in the progression back to legs that work without over-tightness, cramps and knots. 

I don't mean to get, heaven forbid, optimistic here but the three runs and the fact that I've lost 11 pounds in just a bit over two weeks has me there. Hoping for more steady progress and a fall of racing. More to come. Run on.....

There is a Reason They Call it the DREADmill

Well the last time I wrote here some two and a half months ago, a streak was over. At this writing I would LOVE if I were on a streak and it was over. I have run twice in the last three weeks. What's the problem? Hamstring!, 

Nothing happened. No trauma. It just got tight. I backed off. All to no avail. The discomfort got to the point where I always felt that if I ran a little harder, it would pull. SO, being the conscientious, wise runner, I decided to take a layoff. First a week. Tried things out, not better. Then another week.

This time I had a revelation. I thought, well, this hamstring is a problem when I extend, so what if I didn't extend? What if I ran on the treadmill where you pretty much drop your legs down more than extend or lift them. Great idea!

The first 12 minutes went well. Then, disaster struck. I decided to take my shirt off (getting hot). So, again being the conscientious, wise runner, I maneuvered the wires on my headset, threaded them oh so carefully under my shirt and began the removal process. All went well until the shirt got caught and I began heading backwards (and there isn't a lot of backwards on a treadmill).

My wife, Linda and I disagree on what happened next. I maintain that had there been nothing behind the treadmill, I would have slipped off the back, possibly fallen, but been pretty much okay. Unfortunately, there was a Swiss Ball lodged between the treadmill and the wall. When I hit it, it bounced me back. When I bounced, the treadmill (now quickly becoming the DREADmill) sent me back again. And so on and so on until I leaped to freedom.

Damage? Jacked up hamstring AND the biggest bruise of my entire life (covers the ENTIRE back of my leg butt to knee), a DREADmill burn that was huge (imagine a nasty floor burn), two other cuts and a bonked head (hard to damage that). And, to boot, a very damaged psyche.

That was a little more than a week ago. Tomorrow, I head to the Carlisle Reservation, a park near Elyria, OH where I have been the last few days. I'm going for a run. Wish me luck.

By the way, that audition I was hoping to land with OK Go? Forget it.
https://www.youtube.com/watch?v=dTAAsCNK7RA

Streak Over. 2015 Ruined. But There is Hope!

I didn't run Tuesday. In my defense, I could barely walk my lower back was so stiff. But I didn't run.

This unforgivable lack of commitment and total disregard for my 251 day running streak has twofold consequences. First and foremost (maybe) is the fact that my streak of nearly two-thirds of a year has ended. Perhaps, worse than that, I have now fallen 251 days behind reaching Ron Hill's feat of 50 years straight without a day off (which I planned to achieve on my 113th birthday).

On the upside, striving to be the optimist, this morning's strength and core session is the tenth of the year. Perhaps the goal for consecutive weightlifting days is in reach. Who holds that one anyway? Hercules? Arnold Schwarzenegger? That Milo dude who lifted the cow?

Actually I am pretty excited about the whole strength and core stuff. The hope is to establish a sense of consistency to the routine. Right now it is seven lifting exercises paired with seven core exercises. In another week, both are expanded. The key for me is doing the first lift. Once I'm there, I love it.

The snow has been consistent. No, not huge dumps that paralyze the highways and byways of the Denver Metro area, more like annoying 1-3 inch accumulations that make it impossible to see the ice hidden underneath. And they're coming about once every four days or so. Thawed out, snow; thawed out, snow and so on. I am SOOOO not interested in slipping and going down a la last years head whacking.

Down the road, I have 9 days to register for the Cincinnati Flying Pig Marathon before the next price increase. Been thinking about returning to the Pig as it's been a long time since my Boston Marathon qualifier in Cincy. It's a fun race (run) with a great organization and having run the first two in 1999 and 2000, it'll be cool to see how the event has changed. My race report from that day is at http://runspittle.blogspot.com/2010/12/recap-flying-pig-marathon-may-2000.html. 

So that's it. Stay warm and run on!

Yeah, I quoted Oscar Wilde...

Roughly 30 minutes ago, the doorbell rang. It was the UPS guy. I've been waiting for him all day. In fact, I've been waiting for him since the 1st of January (yeah, I know, it's only the 6th). Why so diligent, you ask? Well, he was bringing my running log book.

Yep. I said log BOOK. Tried those computer, online run logging programs before and while they are SLICK, it is not the same as committing to writing a workout with a pen in hand (and by the way, I have used the SAME PEN for three years). There's something cleansing about that. 

I've been logging since 1966, the first day of cross country practice, when Coach Al Pingel said, "log your miles." No explanation given, none needed. Coach says log your miles, so I began what has been a fairly non-stop routine for five decades. Along with the logs, I have kept a running spreadsheet tallying the years as I go. That came in handy, by the way, in 1991 when my ex saw it wise (for whatever reason) to relieve the premises of many of my early log books, along with my college letter jacket and Duke the horse. I digress.

In 1966, I simply wrote what I did on the day I did it on lined paper, in a notebook. That was my modus operandi for many of the early years. I've also used the Runners World log, the Daily Run, the Running Times version and for the last six, maybe seven years, The Runner's Diary, designed (I guess) by Matt Fitzgerald. It is my current favorite.

I like the Runner's Diary because I prefer to have everything in a half a week facing me when the log is open and the option to write a little or a lot. I like that I can track races, set goals, and monitor progress (although I will confess to rarely using anything outside of the daily logging).

I don't read past logs although I will confess to referencing workouts when prepping for a special event. Mostly, the old workouts depress me. As a current 80+ ish minute ten miler (on my best day), it's a little disheartening to see a 1976 entry that states, "10 miles Easy. 56 minutes." OR "14x880 averaging 2:14 with 1:30 rest." Worse yet are entries like "107 miles, not a bad week." I do, however, occasionally read my race reports.

I won't go this far, but Oscar Wilde said, "I never travel without my diary. One should always have something sensational to read in the train." Nonetheless, I love reading the day I qualified for Boston, my first NYC Marathon and the pain written in the words following the Pikes Peak Marathon. My logs reflect my commitment. One day and mile at a time.

Yep, I am pretty happy. My log is here. Let's fill it up!

Happy New Year! Let's Run!

On this morning's run, I saw someone.

No, no one famous. No one I even knew. I just saw someone. And that someone was the first person I had seen running in the Cherry Creek State Park in five days. It's been cold. In fact, today was the first 0+ run out of the last four. It was 20 (we're havin' a heat waaaaave!).

Grippy Things

Today, obviously, marked run number one of 2015, the new year. It was a five miler in the snow. That followed yesterday's five miler which brought the total for 2014 to 2289. 

Speaking of snow, I am LOVING my snow gripper spring thingys my son Ryan gave me for Christmas. Very grippy and after a bad slip and fall last year, they have raised my confidence level on these last snowy days.

Back to the year. I did not race a single time in 2014 and went on very few long runs (15+ is a long run in my world). I meant to, it just never quite happened. Well, there's always next year. Right?

Ah, next year. The goals for 2015 are 1) to run as many days as possible. I am not super big into streaks (although currently haven't missed a day of at least 3 miles since May 13 - that's

From the One More Mile website

232 days) but a good streak is a reflection of being injury free and without sickness. 2) to run a freakin' marathon. I'm really shooting for a pair, here. I've run 17 so far and would love to begin pushing that number so that someday I hit 50. 3) to run a trail Ultra. I figure the intro distance is going to be 50K. 4) I want to hit the trails; mountains, seaside, plains - mostly in the mountains. There is a serenity and beauty of trail running that can convert the average run into an above average experience. 5) MOSTLY, I want it to be fun again. While I love my runs (in a strange way), 2014 was a year of little or no motivation for the individual run. I know it is not possible to embrace every run with the wide-eyed enthusiasm of a new convert, but I'd at least like to return to the days of the easy, semi-fast, fun runs.

So, 2014 is in the books. I like closing out the year's log. I've been doing it for a long time. As has been previously noted herein (whoa, herein), I have been logging miles since I began this wonderful activity of running back in August of 1966. So, this log was number 49. In 49 years, we've logged 105,465 miles. That's 169,729 kilometers, 44% of the way to the moon, 4 and a quarter times around the equator and back and forth across the US about 19 times (take THAT Forrest Gump!).

At this point, I'm sure I could say many things, I will say only this: this incredible act of placing one foot in front of the other has been the cornerstone of my life. It has gotten me through the toughest of times, shared in the most joyous moments, been a reference point for how everything else is going and provided for billions of thoughts, emotions and perceptions. It is my anchor.

I want to do it forever.