Snow Day? No Way! AND..... a Lousy/Busy Week AND.... The Return of the CAT

It has been a moderately crappy/busy/uneventful week. Not in all aspects, by the way, mostly just in the running arena. On the whole, life is great and I am extremely work busy. That is a good thing. 

When I am busy, it usually means I'm traveling. If I'm not cross country traveling, it's metro Denver traveling. Frankly, that's the worst kind. Flying somewhere and scheduling runs on the road is, for the most part, easy. I book flights to accommodate my life/running, book hotels near running places, and schedule time to get it done! Around town, though, the 1+ hour drive to get to a class 45 minutes ahead of time, can make for some EARLY morning running. This week was that week (meaning that two of the runs were the 5 am type), the one where every drive was long and running was something done in the darkness. Nonetheless, 38 miles AND..... a self proclaimed recovery week (it was supposed to be next week, but whatever, right?).

BY the way, I'm not complaining, or if I am, TOO BAD, because my schedule is flat out crazy until the end of May. It is my hope, of course, that by the time May arrives, the schedule will be jam packed until December. That is the nature of trying to run a successful business: work happens. I will adjust, knowing that light will slowly come to the morning a little earlier, and my ailing knee will feel better so that I get in more miles per hour. 

All is good. Actually GREAT!

My 38 miles this week were moderately spread even. Four days of 5 miles, one 3, and a 7 and an 8. Nothing spectacular, just trying to stay in the habit and log some miles. I'm also venturing into what I lovingly call the Pit of Misery, the basement. It's where the workout crap resides: that stuff that helps us work on strength, core, flexibility. And I need, D) all of the above.

So, today my run was highlighted by a so called winter storm warning: snow. In the park, or anywhere devoid of cars, winter running is what it was today: FUN! Snow, crispy cold, breaking the trail, plodding along...... FUN. I had an absolute blast today trudging along the trail and logging the miles when no one else was out there. I can't imagine retreating to the dreadmill just because of some snow (unless, of course speedwork or a tempo of some kind were scheduled). Snow Day? No Way!

The fun, however, ends when needing to "share the road" with our vehicular friends. In fact, fun can lead to sad, scary, bad news, accident.

In the public interest, I submit and oldie, but a goodie RunSpittle post, the C.A.T. system. The C.A.T. is my little system for staying safe when I need to be out there with those crazy, lovable drivers during snowy conditions. Here you go:

The C.A.T. System.  I approach my winter run with two irrefutable rules: 1) Vehicle vs. Rich = Rich loses (the same goes for you), and 2) something I taught my sons at a young age, for your safety, you assume that if someone is behind the wheel of a vehicle, they are an asshole. In deference to those rules, I run the sidewalk whenever I can. Often times, especially when the storm is happening during the run, the street can be the safest place. It is that occurrence that activates the C.A.T. System.

C. Car.  I ALWAYS run FACING traffic. I joke that I do this because I want to see the look on the drivers face when he/she hits me. In reality I face traffic because, yes, I want to see them but mostly because I want them to see me seeing them. As a vehicle approaches, I try to identify something about it. Is it an SUV, a truck, a little compact car? Right off the bat, I equate the type of car with the driver's potential ability to maneuver. Next I check speed and control. Is their speed appropriate for the conditions? Are they under control? If any of these checks create nervousness, I retreat to the sidewalk or anywhere well off the road.

A. Awareness. Once the car has been evaluated, I look at the driver to see their level of awareness. Are they on the phone? Do they appear to be seeing me? Do they look petrified? Often I will wave at them (a hello wave, not some other gesture) to capture some semblance of awareness. The other part of awareness of course is activating my own heightened awareness. I don't wear headphones when I run, but if I did, I surely wouldn't be doing it on the winter street run. By the way, just following the C.A.T. System will elevate your own awareness. Again, if their lack of awareness or my own nervousness about them sends me a red flag, I retreat.

T. Tires.  C and A have taken all of a couple of seconds. Most often the car has to be evaluated and awareness activated very quickly. In traffic (more than one vehicle coming), I multi-evaluate. Finally, as the vehicle gets closer, I lock in my sight and complete awareness to the TIRES. It's mighty difficult for that vehicle to slide your way without the wheels locking, so my eyes become totally fixed on the tires. I've escaped a few incidents in my time because I saw it coming before even the driver knew it was happening. Any indication of locking wheels or a loss of control sends me retreating as well, and as you can imagine, QUICKLY. The biggie here is simple: PAY ATTENTION and assume they are not.

Mostly, remember our formula.... Vehicle vs. You = You Lose! 100%.

Run on (carefully).

T Minus 15: BORING!

T-minus fifteen weeks until the Eugene Marathon and I have to say that this week has created a more hopeful attitude about the journey ahead. While it was far from a perfect week, it has ended on a high note and for that I am thankful. Yesterday (Saturday) I ran 10 miles. I wasn't supposed to, theoretically it was scheduled as an 8 mile run. But I just felt so darned good that I kept going.

This 10 miles wasn't a PR (don't think I'll ever run 51:45 again), it wasn't even anywhere close to being fast. What is turned out to be was a run of 10 miles without significant knee pain. Haven't had one of those for a while.

What this means, hopefully, is that slowly the knee re-therapy is beginning to take effect. Not like, I'm ready to run a marathon tomorrow, take effect. More like I might actually be able to train for one. AND..... After appreciable effort and a plethora of youtube videos, I have found the Rock Tape protocol that seems to work best. Looking at the taping as a short term psycho boost. For now, I'll take that.

All in all, 43 miles logged and building to 45-48 next week. Feeling confident about a mileage increase as the last four days were 7, 4, 10, 7 with no ill effects. Hoping to stay on a healthy path.

Boring this week? Yep, sometimes it is. Not a fan of drama anyway.

Run on.

Every-Other-Step at a Time

I know from experience that it will be this way for a while: the fear, the gingerness (is that a word?), the focus on each and every time my left foot hits the earth and engages everything that happens up to and beyond my tender knee. Am I slapping my foot down with too much force? Is it going to buckle THIS time? Have I maneuvered one more every-other-step on the road to pain free? Scary stuff when it's your knee. Scary stuff when it feels out of your (my) control. Scary stuff, this every-other-step fixation.

So, this first week of 2018 is in the training log and all is progressing "nicely." Nicely means this: the goal was to run every day, log 35 miles, do my "square one" knee exercises consistently, and get in a run of 7 miles. The actual week was 38 miles with a 7 AND an 8 thrown in for good measure. So, I'll take it. In fact, the 8 mile run, which was today, was highlighted by feeling BETTER as the run went from 2 miles to the end.

I consider one of my strengths to be self-awareness. Self-Awareness comes in several packages: physiological, emotional, cognitive, spiritual. And while it's often easier for an athlete, a long time runner, to be physiologically self aware, I think I have taken this to an entirely new stratosphere. 

I DO NOT, you see, want another knee problem. And, while straddling this fine line between strengthening my knee and using my knee to do this thing I love to do, I'm finding my conscious fixation (translated: OVER fixation) with every other step to be absolutely fascinating (in a weird way). Foot strike becomes really significant; the running surface becomes really significant; flat, uphill, or downhill becomes really significant. Every-other-step becomes really significant.

I guess in a way, this is an easy thing. After all, every-other-step means I have this over-fixation just 50% of the time. The other half, I have off, right? Well, I'm finding that assertion to be false as preparation for the next foot strike becomes almost as big an obsession as the actual foot strike. Wow, sounds exhausting. WAY better than sitting on the couch, though.

Next week is supposed to be a 40-42 week. Hoping for a double digit longer run next weekend, AND..... with sixteen weeks to go until my re-entry in marathon world, it's time to get serious about visits to the pit of misery. But, more on that later.

Thanks for reading. Run on. Oh AND....... saw this today and loved it:

Thanks @running_usa, I'm Inspired to Reflect

Had the pleasure today to "chat" with a pretty incredible young woman today on Instagram. https://www.instagram.com/running_usa/ is where you will find her "running_usa." Her goal is to race in every state in the good old USA, and it appears as though she is well on her way. 10 down, 40 to go. AND..... she has also run in some pretty cool spots outside of our country. Thailand, Japan, Cambodia, the Greek Islands; just to name a few. Follow her at the link above (and follow me on Instagram if you'd like at https://www.instagram.com/runningrich/).

So, anyway, it got me thinking about my own journeys as a 51 1/2 year runner with a few miles on the Nikes (111,000+ give or take 15) and where that whole thing has taken me. Turns out I have raced in 20 states (plus the District of Columbia, and Canada several times). It's about a fifty/fifty split between races from my collegiate career, and races as a marathoning old man.

After pondering the racing world, I thought I'd look at which states I have simply run in (sorry English teachers). Oddly, that one was pretty easy as every state in which I have taught a seminar, I have run. That would be 45 (plus DC). The ones missing are Maine, New Hampshire, Vermont, Rhode Island, and Mississippi. Looks like a trip to New England needs to happen.

I have to confess to having run in some pretty cool places in the good old US of A. Upon reflection, here are some of my favorites (in no particular order):

• Mesa Trail, Peak Trail, Barr Trail, right here in Colorado (not to mention my backyard, the Cherry Creek State Park)
• Nisene Marks State Park and the whole area around Santa Cruz
• Moab and the Grand Canyon
• The Strand near San Diego
• The trails around Chatanooga
• Pre's Trail and Hayward Field
• Flagstaff
• Central Park, NY
• Belle Isle, Detroit
• Mosca Pass and the Great Sand Dunes 
• Sleeping Bear dunes in Traverse City
• Chicago Lakefront
• Jemez Valley and La Luz trail, New Mexico
• The Mall and C & O Canal Trail, Wash DC
• Boston Marathon Course
• Porcupine Mountains and Pictured Rocks Lakeshore trail, Upper Peninsula, MI
• Oak Mountain Park, Birmingham, AL
• Flagler Beach, FL
• Na Pali Coast Trail, Kauai
• Grand Tetons & Yosemite
• the Mikelson Trail, SD
• Wolverine Peak Trail, Anchorage, AK

"Just to name a few?" I'm sure I am missing some great places, but this is my inspired list for now. Thanks @running_usa! I needed that.

In other news, most of my New Years cynicism has stalled, making way for some semblance of optimism. A few decent runs this week and knowing that no one gets ready for a marathon in 17 1/2 weeks by moping around has been enough to ignite a few sparks. Still pretty pissed about the downside of a "surgically repaired knee," but it's nothing that some pain free runs won't cure. 

So check with me tomorrow. Supposed to run 7-8, all right here near home. We'll see how it goes.

Run on

You Can Trash 2017 AND One Year Warranties Suck!

So tomorrow, New Years Eve, I will probably run 5 miles. That will bring the total for 2017 to 1473. That is the worst mileage total for me since 2008 AND my eighth lowest year EVER! So, from the running standpoint, you can take 2017 and put it exactly where the picture on the left indicates: the TRASH.

Don't get me wrong, the rest of my life is pretty okay. I have a wonderful wife, great sons and step-daughters, had a fantastic year in business, and for the most part have few complaints. BUT this running thing, has GOT to get better.

Between recovering from knee surgery (and more on that later) and this piriformis syndrome crap, I'm not sure I've ever had a more painful year of running..... and a slower one. I missed yet another New York City Marathon, and logged PS's (Personal Slowests) in the 4 mile, 5K, and 10K.

I'm older, I get that. Frankly, however, it's just not a good enough excuse. And, by the way, I don't mind slowing down a little bit. I've been doing that since 1980. What really bugs me is that I almost don't care. Note: "almost" don't care. Obviously, I care enough to whine about it here and I care enough to commit the next year to turning things around. But really..... I'm seriously considering that maybe, just maybe, I need to move on and find some other activity that isn't quite so deeply rooted in my life; something a bit more casual and enjoyable. Until then, weight loss, knee therapy, attitude adjustment.

Almost a month ago, I hit the one year anniversary of my "surgically repaired" knee. Surgery: what a costly disappointment. Six months to feel even moderately okay running, followed by six months of okay-ness, followed by...... wait for it...... the warranty being expired. You know how nothing terrible happens to your car, your appliance, your computer until the warranty is up? Well, I must have had a one year warranty on my knee. What a pain.

So now, back to square one therapy and ice and everything else so that I can get back to being a back of the packer. (Geez, am I whining quite enough yet, or do we need more? Deep breath....... okay I'll stop).

Here comes 2018, the year of the new, improved version of ME (see? feeling better already). We'll see how it goes. 2000 miles has always been the benchmark of me seriously running, so that's the goal. I have six "races" scheduled at this point. Two of them are 10Ks: Bolder Boulder and Fortitude, two half marathons: Canyonlands and Georgetown, and two marathons: Eugene and Chicago. Would love to do some others. 

Next years log is waiting in the wings, bring it on.

Run on.

So, What's Next?

After donning my big boy pants a few weeks ago, I have been forced to answer the question, what's next? It would have been easy to decide that this running thing, and especially the racing component, needs to be relinquished in my life. Seriously, I contemplated that. It's way uncomfortable, sometimes hurts, and I'm not getting any younger.

Fortunately, or unfortunately, I know me well enough that while I could have decided to never race again; to drop this whole marathon thing, I was never going to consider not running. I've been in this too long AND get too many extra benefits to not run.

SO...... I devised a plan to refocus myself and set some new goals. Here's a few:

1. Mileage. I love the fact that over the fifty-one years I have been running, I average over 2000 miles a year. I consider that my "seriousness" gauge. In 2016 and 2017 my knee surgery severely "crippled" (pun intended) my mileage. Anticipating no severe issues, I expect to be back over 2000 miles in 2018.

2. Races. I really think that some of marathon success can be based in racing shorter distances more often (at least for me). I think the more you race, the easier it is to rehearse the structure of training and racing. Even just working on your training cycles for a 10K or half-marathon will help when you construct your marathon training program. My goal is to race under the marathon distance a dozen times in the coming year. Have five scheduled already.

3. Marathons. While I would love to swear these off forever, I can't. Something in me wants to hit a certain number before I croak. I have seventeen under my belt so far, and while I can't tell you the number, I have a goal. By the way, I can't tell you the number not because it's a secret. I just don't know it yet. It might be 26, or maybe 50. Don't know. I do know I want to run three next year: spring, summer, fall. Up first, Eugene on April 29.

Sunday is the New York marathon. I will watch it on TV (well, record it). I may shed a tear, maybe not. All in all, however, I want to focus on getting back to pain free running, logging miles and feeling good about myself as a runner. That's what it's about for me anyway.

Run on.

Putting On Our Big Boy Pants

I have put off this latest post for what seems like FOREVER. 

This was going to be a post about my Hot Chocolate 15K (a good run), my turnaround on the butt thing (how my fave guy, Pete Emerson gave me the cure), and some Chicago Marathon thoughts. I also figured I'd include some pre NYC Marathon thoughts. It's not, however, going to be about any of those things. Today, I put on my Big Boy Pants, and cancelled my New York Marathon trip.

It wasn't fun, but it makes sense. If I were younger, skinnier, tougher, I might go ahead and run on my crappy mileage, the six weeks of real training I missed because of the butt thing, and the lack of significant long runs and just tough it out.

Unfortunately, I am NOWHERE near where I had hoped to be and I simply cannot, with any kind of adult conscience, drop the two grand this trip would cost on "Gee, I hope that maybe I can finish under five hours." I am not happy about it, but I actually feel like an adult at this moment and every once in awhile, that's a good thing.

So, maybe another time, New York (although probably not really).

Run on.

My Attention is in Berlin and my Butt

Week three of the road to the Super Bowl has begun. The World Series is just around the corner. Who cares? Sunday morning is the Berlin Marathon and I am psyched.


One of the greatest match-ups of all time is almost here: Eliud Kipchoge vs. Kenenisa Bekele vs. Wilson Kipsang. Arguably the greatest marathoner ever vs. the 5K and 10K world record holder vs. the last world marathon record holder. YIKES. AND....... if that isn't enough, can you say "world record?"

Yep. most experts are saying that barring the unforeseen, which is always.... unforeseen, a new world best is expected. The pacers are scheduled to take the runners through on world record pace. The participants are talking about running fast, so 2:02:57 could be in jeopardy. So, who's running? Three guys and of course thousands of others. Mostly three guys.

Kenenisa Bekele:   Current best at 2:03:03. One of the greatest 5 & 10K runners/kickers is the defending Berlin champ. While terribly fast, it's unsure which Bekele will show up. Will it be the tough, fast, runner from last year's Berlin, or the inconsistent one who did not finish in Dubai in January and was 3rd to Kipchoge and Stanley Biwott in London in 2016?

Wilson Kipsang:   Current best 2:03:13.  Prior to Dennis Kimetto's world record run, Kipsang held the fastest time. Kipsang's strength is his consistency. Four times he has run under 2:04:00. He is also the only one who has beaten Kipchoge over 26.2 miles.

Eliud Kipchoge:  Current best 2:03:05. Kipchoge, I will admit, is the man in my humble eyes. Coming off the Nike Breaking2 project and running 2:00:25 in "artificial" conditions in early May, Kipchoge has extreme momentum on his side with that run as well as an easy Olympic Marathon win. Moreover, he is the marathon Zen-Master. Listen to this guy talk about running, marathoning, and life and you will be dazzled by his coolness.  

Awesome National Geographic special on the Breaking2 race.  https://www.youtube.com/watch?v=V2ZLG-Fij_4

So, I am ready. It airs (and will be recorded) on NBC Sports at 3 am. I won't be up until 5:30. Don't spoil it, please.

Butt Update: Went to a highly recommended physical therapist Wednesday, and lo and behold, I have been right all along: piriformis syndrome. SO..... slowly we have the magic exercise in place and hope to be in the land of pain-free for the New York Marathon in a little more than six weeks.

Nothing against the previous "experts" I have seen, but I know my body and I KNEW what was wrong with it. Just been unsure about the treatment without the proper guidance. Hoping to have it right now.

Run on.

Two Steps Forward......

Two forward, one back

Since last writing, my running has taken the theme of Two Steps Forward, One Step Back (or maybe three).

Feeling suitably inspired after the Georgetown to Idaho Springs Half Marathon, I decided to take a few easy days. Monday, Tuesday and Wednesday ended up racking 14 miles. Then my juices kicked in. A 9 mile run was followed by 7 which was followed by 15. Ended up accidentally being a 50 mile week.

The next week was designed to be a completely easy week, less than 40 miles. It was, by the way, executed to perfection. Then while the last week of August saw huge progress with my knee, some discomfort returned in my glute. That nagging piriformis thing seemed to be back. Not cool. My butt had, once again, become a pain in the butt.

Last summer I lost both the San Francisco Marathon and the Squamish 50K (and roughly $450) to the butt injury. When at its peak, the pain feels like a bone on bone stabbing along with some pretty major IT band radiating. Not cool at all. And, it was back.

No caption needed

I had a comfortable 16 mile run on Friday the 1st hoping to have enough rest to run the Fortitude 10K in Ft. Collins on Labor Day. The long run went very well and the easy run the next day created hope. Then Sunday hit. An easy 5 miles turned into a butt loosening nightmare. You see, this injury tends to loosen during runs. The issue is that on a very painful day, it is damned difficult to tolerate on the way to loose. The day before the 10K, it took 4 miles to even feel okay.

Race Day!?!?!?!? Blah! I could not even move after the ride to the Fort (sitting makes piriformis WAY WORSE). I had an hour to loosen up and for the life of me, it was not happening. I finally got to where I could lightly shuffle jog just before the gun. I decided to get in my wave and maybe give it a go.

BANG! The gun goes off. Within seconds everyone in the BB wave is gone. I, on the other hand, am gimping along looking for anywhere to stretch. Then the next wave ran by. Then the next and the next and the next. Eventually I crossed the mile mark in just under 17 minutes. SEVENTEEN MINUTES????? Holy crap, we all WALK faster than that!

Amazingly, however, I finally loosened up. The second mile was an uncomfortable 10:38,

The Finish

followed by a 10:08. followed by three straight in the 9s. Well, that's better. Buoyed by my new found speed, I was ready to fly into the new CSU football stadium for the finish. Then..... BAM. Down like a ton of bricks. What?

Every mile of the course had these timing strips across the road. Every strip was within feet of the mile marker. Except the 6th. The 6th was placed about twenty yards past. So after flying through the 6 mile marker, I decided to adjust my phone (which was in the back pocket of my shorts) and BAM, down I go.

Immediately several young gentlemen come to my aid attempting to hoist me from the depths of concrete despair and back into the race (as if we were on the way to a PR or something). Slow down fellas! I can handle this. Anyway, slightly bleeding and a little embarrassed, I finished the task.

SO, bad butt: Strike one. Falling: Strike Two. Well Strike Three was around the three mile mark when I was forced, for the first time EVER in a race, to make a porta potty pit stop. Enough said.

The next two days of recovery runs were miserable and when combined with a lot of driving to get to classes in Basalt, my butt catapulted into an incredibly worsened state. THAT was when I decided I've had enough. It was see Dr. Carly time. Several dry needles later, I was no better. SO, five days off. Boo.

The upside is that I have an appointment with a Dr. next week and hope to get to the "bottom" of this. Upside number two is that I loosened up enough to run this morning. 7 miles and that run has kept me fairly loose for the day. I hope, as I am 7 1/2 weeks out from the New York Marathon, that I am on the road to recovery. If for no other reason than being tired of wasting big bucks on races I don't run.

Run on.

51 Years, 13.1 miles, Emma and Courtney

51 Years.

Saturday, under the crisp morning sky of Georgetown, Colorado, two things happened: I celebrated 51 years of running, and warmed up for the Georgetown to Idaho Springs half-marathon. Let's begin with the long view. 

Some guy who still runs, circa 1968

51 years. That's a long time to do anything. I actually believe that the only other things I have done that long in my lifetime is be a son and a brother, and a learner. It's a long time and a hell of a commitment.

I was "discovered." Yep, like Elvis, like The Beatles, I was discovered. I never intended to be a runner, I was going to be a baseball player. I could hit, I could pitch, and I could obtain my Dad's approval. Then..... I was discovered. 

It happened in PE class. We did this thing once or maybe twice a year, called the distance run. In reality, the distance run was around 3/4 of a mile. It seemed like a long ass way to me, as well as my classmates though. The first time I did it (7th grade, no middle school back then), I have no idea what my time was. Might have been around 4:26 (that seems kind of exact for not having an idea, right?), but I remember running well ahead of my JHSPE mates. The Junior High record was 4:10 but I didn't learn that until 8th grade when I ran a time of 4:02 (my first, and one of a very few, records). No matter, it was still the dreaded distance run and we hated it.

While those are moderately fuzzy memories, I remember the 9th grade distance run like it was yesterday. I was confident and actually looking forward to my opportunity to make that giant loop of the Abraham Lincoln Junior High fields. 3:36! The next day, my PE teacher Mr. Eldridge said that someone wanted to see me. It was Coach Al Pingel, the high school cross country and track coach. That was all it took. I was discovered.

Much to Dad's disapproval, I decided to run cross country in high school. Practice began Monday, August 15th. Deciding that maybe I needed to get in shape prior to reporting, on August 12, 1966, I went for my first real run. That set off a crazy chain of events over 51 years, without which, I would be nothing close to the person I am today or have been since. While many a tale has been written in this very blog about my slightly better than mediocre career as a high school and collegiate runner, I will say this: I owe a lot to that decision.

51 years. A long time.

13.1

Is that guy photo-bombing me?

That brings us to Saturday and the Georgetown to Idaho Springs half-marathon. As I have noticed since my knee surgery (a little over eight months ago), I am very shy and considerably nervous about any "test" of my knee's fitness. Each longer run, every knee exercise, each "race," has me in a tizzy wondering if this is the time when my knee will buckle and it will all be over. (Hey, just because I'm paranoid doesn't mean my knee is not out to get me.)

With training runs around 12 minute pace (yeah, turtle-like), I decided I would begin very easy and try to get comfortable in the mid 11's. The GTIS is mostly downhill, so added concern about pounding also entered into the equation. My goal was two (actually three) fold: 1) get to the finish line comfortably with no knee issues, 2) run under 2:30 (11:26 pace), and maybe 3) on a good day run under 2:25.

At the starting line I cozied up in the group between the 2:25 and 2:30 pacers. Seemed like a good place to be. The starter yelled "GOOOOO" (very classy) and we were off.

The first two miles, the loop around Georgetown, passed quickly. My splits were 11:16 and 11:00. Hmmmm. At that point I decided to move up to the 2:25 group. By three miles I was firmly embedded next to the pacer, but after a 10:26 figured it was time to move on (or maybe up). The next four miles passed nicely averaging about 10:29. At eight miles I noticed I was gaining on the 2:20 pace group. I decided, at that point, that I would catch that pacer by the ten mile mark. A 10:20 led to a 9:57 and at 9.8 miles I was there.

Wow, I might run under 2:20!

My plan was to stay with the group for another mile and a half and then push it in for a sub-2:20. The plan was short-lived. No sooner did I join this pack, I was greeted with a chattering group boisterously discussing television commercials and last dates. I HAD to leave. In my haste to deliver myself from this "conversation," I dropped in a 9:59 and I was gone. The next two miles were controlled and, I have to say, fun.

I arrived at the finish line in 2:17:38 and was pretty stinking happy. Granted, I have run fifteen miles in 1:24, which means I probably passed through the half marathon in 1:14 and change, but that was in the 70's. Expectations, as well as the "zone of acceptable performance," has changed immensely since 1975. So, I was/am happy!

The best part was that the whole thing was easy. My knee was great! Everything else worked fine and with the exception of this pesky little hotspot on my right foot, I'd call it almost awesome. I confess to having been in quite the good mood the rest of the day.

With this satisfying performance, of course, comes the reality that I am able to hold a quicker training pace than the one I have been doing and that it's time to actually begin mixing in a few real live workouts. 

The New York marathon is in a little less than 12 weeks. Prior to Saturday, I only hoped that I would finish and dreaded that it might take more than five hours (or even longer). The GTIS tells me that with many weeks of training ahead, I may easily be able to run under 4:30 which would be a great post surgery goal. Excited to see how it unfolds.

Emma and Courtney.

Emma Wins! Courtney Second, East Africans shocked

While I was happy with my own "race," it was pale in comparison to the "race of the century;" the women's 3000 meter steeplechase at the IAAF World Championships in London on Friday. The Steeple (something I ran in college) is slightly less than two miles run over 28 barriers and seven water jumps. Please note: barriers, not hurdles. When you hit these things, YOU move, not them. 

Historically, East Africans, almost entirely Kenyans dominate the event. Only recently through the efforts of Jenny Barringer (now Simpson) five years ago and Evan Jager and Emma Coburn (medals at the last Olympics) we have gained respectability. On day five, Jager earned another bronze setting the stage for Emma maybe, just maybe, medaling as well. The rest is history.

With a lap to go in the women's steeple, Linda and Roxy (we were dog-sitting) ran into my office alarmed by the noise of this lunatic guy pounding on his desk and yelling uncontrollably. Soon the reason was clear, Emma and USA teammate Courtney Frerichs had gone 1-2, taken Gold and Silver, something that NO ONE could have predicted, or even dreamed about prior to the race. It was the perfect race, executed by two women on the same day in the same race. It was beyond IMPRESSIVE.

Emma set a new American record by almost five seconds and Courtney set a PR (personal record) by sixteen. And while the race was incredible, the post race celebration was, as they say, priceless. If you missed it and would like a little inspiration, go to http://www.letsrun.com/news/2017/08/watch-emma-coburn-courtney-frerichs-stun-world-go-1-2-womens-steeplecase-2017-world-track-field-champs-video/. Many, many props to these fabulous racers!

So, it's been a good week. Here's to many more. Run on.

T Minus Fifteen Weeks

Fifteen weeks from today is the New York City Marathon. In the training world that is both a long way out, and a blink of an eye. Up until this week, I was 50/50 on whether I would be ready to run 26.2 miles on November 5th. Today, I'm feeling more like 75/25. I've booked my post race poncho, my transportation to the start line, and re-entered my predicted finish time. In a few more weeks, I just might have to book that flight.

It's been a good week of 51 miles culminating in 13 today up Waterton Canyon. I like Waterton as it's half of however far you're running UPhill and the other half DOWN (I like down). The UP is gradual enough to be very runnable and the down is gradual enough to not be that icky quad pounding beat up thing. Today, we (my son Ryan and I) went to the "end," theoretically six miles up to the dam. You can keep going, however, and connect with the Colorado Trail. That next half mile (to get to 6.5, the turn around for thirteen), is steep. That one little half mile totally changed the complexion of my run. I will confess to feeling pretty darned AWESOME the first six miles, but throw in that "other" half mile and I hit the turn-around toasted. I never quite completely recovered.

Running buddy

I get this, though. When you're too heavy, the place where the weight exposes itself in the most INeffective way, is running up anything close to even semi-steep. But time will fix that. Check with me in the Spring.

I also like Waterton because I like the Big Horn Sheep. Today's run had ZERO sheep (a rarity) until the tenth mile when an adolescent ventured out onto the road. He looked at me awhile, waited until I was about ten yards away and then took off up the road. Too fast for me. So was Ryan, by the way (too fast for me). I released him from feeling like he had to keep me company at 7 miles and a half mile later he finally took off. He had a nice run to the bottom.

As for the training week, gone are the 3,4,5 mile runs that were the staple of my recovery existence. They have been replaced with 5,6,7, even 8 mile runs. I've reconnected with some favorite old loops and for the most part, things are looking good. I barely feel my knee AT ALL and have had a very good week with my on-again/off-again piriformis syndrome. On the whole, all is good.

I still have a LONG way to go. While my runs are  longer and considerably quicker than even a week or two ago, they are still ungodly slow, and I am a long way from being "back." This all takes time and frankly, I'm okay with that, I'm just happy to feel like a runner again!

So, as Jack Nicholson said in Something's Gotta Give, "It's all good news here." The plan is 54 miles this week ending one more week of just base building before the striders and tempo runs get thrown into the mix. Excited and ready to test out this recovery.

Run on!