What This Team Needs Is a Big New Target Race For 2012!!!

Thought I would close out 2011 with these photos of our three Dallas marathon finishers!  Great job in very tough conditions -- as our before and after photos show.  This trip was a lot of fun, and I still can't believe how well Rob, Mike, and Jason did.  Each delivered amazing, gritty runs!  Here's our photos -- I think the car photo should be titled "TOGA PARTY!!!!"  (ala Animal House, which this reminds me of).  NOW -- let's make the KC Full/Half Marathon a target race and seek one road trip event we can focus on for 2012!!!!  Happy New Years!  -- Bill



Some Runners Had Extra Suprises Waiting on Them at The Finish!!!

Pre Race -- Mike looks SO HAPPY with the conditions!!!

TOA! TOGA! TOGA!



Post Race -- We Survived and Thrived!!!!!



Finishing out the year

I've been running a little bit here and there, a little longer and a little faster as my lingering aches and pains have faded. Today I did 6.1 miles on the trail at English Landing Park, bringing my total for the week so far to 11.8 for the week. I think I might end up with a total of 20 miles this week, twice as much as last week. I've run 6 times since a week after the marathon for a total of 30.3 miles. I'll probably end the year about 25 miles shy of 1,200 miles, but that's not bad considering all the time I had to sit out for my bike accident in April and my torn ligament in November.

My main problem is a variety of aches in and around my feet. My Achilles tendons have both been a little tender since the marathon. They weren't tender before, during or for several days after the race, but as soon as I started running again, they were tender. I finally broke out my new stretching gizmo, called the Pro Stretch Plus. I used it for 3 or 4 days, and all the pain went away. I haven't used it for two or three days now, and today the pain started to return, so I think I'll go back to it for a while longer. It obviously works.
Other than  my Achilles, I've had some minor aches in my left foot a couple of times. Today, for one (but not yesterday). I don't know why that is, but I will keep my pace and mileage down until this all goes away.
Regardless, the weather has been very good and I've been off work, so getting out has been great. Next week it will get harder to get out, since I'll be back to work during the daylight hours and will have to run at night.  -- Rob

Really Did it This Time!

My plan was to run with the Cycle City running group this morning for their Christmas Eve run of 5 miles. We met at the nature sanctuary in Parkville by the Park University track.

There were about 20 runners that showed up for the run and I think the oldest runner, besides me, was no more that 30, with three of them having completed the Ironman in Hawaii more than once. Okay, get the picture?

Their plan was to run about an eighth of a mile on the trail and then come out on the street and head down to English Landing and do a loop or two. After the run, we were to meet at the coffee shop in Parkville for conversation and companionship. I was really looking forward to the coffee shop gathering since it reminded me of when the Runner's Edge was in it's small beginnings when we met at Einstein Bros for bagels and coffee.

We started out running the nature trail and it was up hills, crossing foot bridges, across timbers, uphill on railroad ties, more bridges. downhill twisted trails, etc. I was running about midpack at a sub 9:00 minute pace. Way too fast for Mikie in the first mile, but I was hangin!

Then, as we made a sharp left turn around a tree, to run down a hill, I stepped in a slight depression and severly twisted my left knee. Yep, it just had to be my left knee, the one that flared up on me last Monday. I came to an immediate stop and cursed at myself for not just running with a fast crowd, but to run a damn trail to begin with, knowing that the surface would be uneven.

I was just looking forward to getting to know some new people and joining a group of runners and bikers closer to home.

Don't know how far I've been set back, but it's not like I haven't been there before!..........Mike

My Present vs. My Future Self

I received an interesting link this morning to this short 16 minute talk on www.ted.com .  It addresses the topic of why and how we struggle with self control/delayed gratification in sticking to present self disciplines (like running) that will produce better future self outcomes.  For me, the question of 2011 was -- and will continue to be post my 2012 return to running after my hernia surgery -- how do I want to live out the balance of my life....as an athlete or not?  I choose as an athlete, but it takes daily commitment and discipline.

While the end of the talk goes into new tools to visualize future self outcomes, the introductory comments on the use of "commitment devices" reminded me of why I love our running blog, our monthly runs and dinners, our races together, our organized bike rides, and the occasional boys club big race road trip.  All are commitment devices that allow us to share something that we love in our current lives while building better future lives for ourselves and our loved ones.

Enjoy the talk -- here's the link.  And thank you for your continual encouragement!:

http://www.ted.com/talks/daniel_goldstein_the_battle_between_your_present_and_future_self.html

Rain stops, I go

Two days of raining, but it finally quit by the time I got home from work tonight. It was still wet and overcast, and a cool 35, but there was no wind. It was actually kind of nice out, run-wise. I hadn't been out for a run since last Thursday, so I was anxious to get out there again.
I felt real good when I started out and I thought I might be able to go five miles without the tendonitis in my Achilles acting up. Everything was fine for the first 3.5 miles, but then the soreness started to come back again. I took it real easy that last mile and a half, and it never got too bad. Still, I can't see myself running more than 10 or 12 miles all week with this nagging little problem. No worries. I'm not training for anything right now anyway.
Tonight's stats: 5.1 miles in 48:21 for a pace of 9:29. -- Rob

Something's got to Change!

Well, now I've logged my last 31.2 miles in forty degree weather with rain. Getting pretty sick of it too. I suppose there could be 8" of snow on the ground and in the twenties, so I guess there's an upside to it. Still, I would like to get some miles in without the rain. The forties are fine, but forties and rain?

Logged and easy 5 miler today averaging just barely over an 11:00 mile pace. I walked a minute after each mile just to make sure I didn't strain or pull something. I did find myself running in the eights a couple of times, but was wise enough to slow it down.

Today began a four month training program for the New River Marathon in North Carolina on May 5th. Really excited about this race for multiple reasons. The Blue Ridge Mountains are going to be beautiful, the race is small and intimate, the weather should be super, the expenses will be very affordable and I'll get to see my brother who lives and hour an a half from the race site.

I hope to see you all on Jan. 2nd for our next MRC. Wishing you all the best for the new year!...........Mike

Running in sunshine

Visited Neil and Emily in Orlando over the weekend. Had a nice 7.8 mile run in the beautiful, Florida sunshine. I did feel the heat but carried plenty of water. It took at least 30 minutes to cool down. I am not used to running in that kine of weather.

Looking forward to MRC on Monday night and I may have Neil with me. - Ken

Another New Beginning.

After years of running, you would think I would have figured this out!

After the experience in Dallas, which, if you look at it one way, was pretty miserable, but in another way it was a positive experience in that we were able to navigate the elements and finish, therefore giving us the label of TOUGH GUYS!

The downside, after a marathon, for me anyway, has always been sort of a mental letdown. I suppose in some ways it could be labeled as a degree of depression since all the training is done, the race is over, and now I found myself sitting wondering what to do next.

All last year I was continuously motivated by the visuals of participating in the Hilly Hundred event and the Dallas White Rock Marathon. When I found myself on the back side of completing those events, I went into a kind of funk for about a week.

Here's what I did. I found a race that suited my time frame, my economic situation and my geographical preference, and I SIGNED UP!

A few days ago I discovered a marathon in North Carolina about an hour and a half from my brother, who lives in Asheville, NC. The entry fee was only $60.00. Not only that, but I made reservations at a lodge in the Blue Ridge Mountains for $130.00 per night. Now, at first I felt that was more money than I wanted to spend. However, the $130.00 per night came with two free breakfasts, two free lunches and two free dinners! Throw that in the mix and it's damn cheap! Makes the lodging around $70.00 a night.

At any rate, I'm now pretty pumped about a spring marathon and, since I'm now pretty healthy, I have 19 weeks to prepare and train.

Life is good!

Mike

10 miles in the morning

I started my day with a 10 mile run. I joined the Sunday Runday group in Overland Park.  I mostly ran alone.  Not too many people this morning.  It was a bit cold.  Running at 7 am after the company party last night is an accomplishment.  Well not really a big deal. I did not stay that late.  And I didn't drink that much.  Moderation in everything... Is 10 miles moderate?  I think it is.

I got a few samples of breath right strips. I've tried them this week. I used them on today's run. I think it does help a little.
My splits:  10:21   10:19   09:50   09:30   10:08   10:23  10:41   10:30  11:11 and ~10:00 for an average of 10:10.
http://connect.garmin.com/activity/134018728

I'm still thinking about a marathon in 2012. My knees sometimes bothers me. It was OK today. But my plantar fasciitis acted up a bit.

Rest over

I waited a whole week, and then I felt like I just had to get out there and run again. Went down to English Landing Park for its level, soft surface, and did an easy 5.1. I was stiffer and less recovered than what I expected, but I kept the pace very easy and didn't try to do anything other than work out the kinks. I think I'll keep the runs to about 3 a week for a while, and no more than 15 or 20 miles a week. I want to stay in shape, especially over the holidays, but I don't want to overdo it.
Today's run took 48:37, for an average of 9:32. -- Rob

Morning Run 6.2 miles

I went for another cold morning run.  Not really that cold -- I was comfortable most of the way.  I ran 6.2 miles.  Splits were 9:24 9:49 10:06 10:04 10:19 10:26.

This was longer than I usually run in the morning. It felt good to get 6 miles in.  There were a few years when I ran 6 miles every Tuesday.  I was usually a little late getting to work.   But I have not done that for a while.   So for me 3-4 miles before work is doable and 6 miles is an accomplishment.

http://connect.garmin.com/activity/133599187

4 recent runs

12/7  I ran this morning in the cold 18 F weather.  A 2.9 mile run.  I don't love the cold, but it's better than being inside.

12/4 Pittsburgh Schenley Park Run 6.7 miles

I was in Pittsburgh visiting my father who moved to a temporary/transitional assisted living a few days before.  I stay with my mother-in-law who lives a little over a mile from the park.  The run also goes through Carnegie Mellon University (CMU).  I enjoyed the trail and hills.  On the way back, I saw an interesting pedestrian bridge to a new computer building, The Gates Center.  I ran over to check it out. It was the  Randy Pausch Memorial Footbridge.  http://www.cmu.edu/randyslecture/bridge.html  Randy, a CMU computer science professor became famous after he got cancer. He recorder the Last Lecture, on his philosophy of life.  It's on YouTube:  http://www.youtube.com/watch?v=ji5_MqicxSo

Nathan was very fond of Randy.  Randy's untimely death is a reminder of Nathan's.  Both very intelligent and both in computer science.  I remember vising CMU's CS department on a college visit with Nathan, the day that Randy died.  I walked over the bridge and was lost in my thoughts about Nathan.

http://connect.garmin.com/activity/133188198

12/3 Bagel run:  8 miles.  Average pace 11:08.  I ran with some old (also old in age) friends. They ran slower than my typical.  But it's good to be with friends.
http://connect.garmin.com/activity/133188207


11/29 4.6 mile morning run.  This was fast for me:  9:48 average pace.
http://connect.garmin.com/activity/133188214

Starting to Feel Better now.

It took almost three days, but I'm now starting to walk normal. Really had difficulty with all the stairs in my house due to the sore quads. Would have been worse if there were more hills.

Already thinking about a spring marathon, something like the Nashville Country Music Marathon on May 28th. Might just run that one and drive on to Ashville, NC to see my brother after the race.

If I do run Nashville it might knock out Running with the cows, but I could still run the 5k..........Mike

Making it through

Marathon No. 9 is now in the books: Dallas White Rock.
This marathon was supposed to the easy one, with no hills and mild weather in a southern climate. Things don't always work out the way they're planned.
The whole notion of a cool, sunny, calm, flat race just went right out the window. Rain was forecast all weekend long, including Sunday, race day. It did rain, and it was cold, and it was windy. The conditions were the most miserable and challenging I've encountered in any of my marathons. I wore rain gear, but there was no way to stay dry in conditions like that. Water ran down the streets and into our shoes as we trudged along, we splashed through ponds that formed at most cross-streets and in all other potholes and low areas. It didn't rain every minute, but frequently and sometimes heavily.
Once we got going I knew my only job was to find a way to finish.
I was determined not to start out too fast and was successful, averaging exactly 10 min. per mile for the first 6 miles and finishing the first 13.1 in 2:08, a 9:46 pace. As early as the 8 mile mark, with no pain in my foot and the rain temporarily halted, I knew I was going to finish.
Right about mile 11, however, I felt a very minor twinge in the bottom of my left foot, the foot that had been the subject of physical therapy. That came on a slight uphill and went away immediately when the course leveled off. Still, I was officially on notice.
Then, about mile 15, the foot began to hurt moderately as I went up hill. The hills on the course were not particularly challenging, but the extra stretch they produced in my foot was becoming significant. At mile 16 I knew my foot would be a problem the rest of the way. If this would have been almost any other course, with a normal number of hills, I'd have been in big trouble. But this one was flat enough that the pain never got unmanageable, and I was saved.
That's not to say it didn't have it's effect. I changed my stride - I knew I was but couldn't help it - and that led to a lot of extra energy burn in my quads. I slowed my pace, and I had to walk quite a bit especially in the last 5 miles to calm down the pain in my foot before I could run again. Time wasn't important, but I was still determined to finish, and to do it without crippling myself.
I finally ran across the finish line in 4:28:40, a 10:16 pace. I've seldom done worse, but I was very pleased with the outcome. As I walked away from the finish line I had a flash of emotion as I realized how fortunate I was to overcome the injury and extreme elements and finish another 26.2 race. You don't always have to have a great time to have a great race. -- Rob

Perfect Conditions in Dallas!

Well, maybe if you're a duck or a Navy Seal!

Although it certainly could have been worse, the conditions, in a nutshell, for the 2011 Dallas White Rock Marathon were pretty miserable. It was low forties for the entire race, which wouldn't have been too bad if it weren't for the cold rain, heavy at times, that we had to contend with, not to mention the large, small and medium puddles that were unavoidable! Throw in about a 10-15 yard stretch of sloppy mud we had to cross and you'll pretty much get the picture of our experience, not to mention how heavy our shoes were from the rain.

The most difficult part was making a decision on what to wear. Didn't want to get wet and cold, but didn't want to overheat either! I opted for my Gortex running jacket, a ski mask that I just used to cover the top of my head and ears, a nice pair of gloves I purchased at the expo (biggest expo I've ever seen), my light weight tights, and a pair of Race Ready shorts to hold my Cliff Blocks, glucose tablets and a couple of Ibuprofen gels.

All things considered, I feel Rob and I were satisfied with our race. Personally, I had three different race times to record. Since it took so long to cross the starting grid after the gun, my gun time was 4:42.55. My chip time was recorded as 4:31: 47. However, my actual running time was 4:25:27. Somewhere around mile 8 or 9 I had to make a serious pit stop and my Garmin stops when I stop.

I had to wait in line behind 12-13 other runners for 5 port-a-potties. By the time I was back on the course I had lost around 6 minutes. My first impulse was to try and make it up, but my better judgement told me to just hold a comfortable pace and get through the race. After all, I felt I was just darn lucky to make the trip and to finish in a respectable time and get a finish medal and another shirt (you received one shirt for entering and one for finishing).

I finished fifth out of 26 in my age group, 17 seconds out of forth place. The third place finisher posted a 4:18 chip time. Probably couldn't have caught him even if I didn't have the bowel problem!

I actually felt pretty good the entire race and ran, what I felt, was a pretty consistant pace averaging 10:02 (my actual run time) and finished strong the last three miles. My fastest mile was mile 25 in 9:13.

Note #1: 1st, 2nd, 3rd, 4th, 6th and 7th place in my age group were all 65 years old, newbies to the age group. Young whipper snappers!

Note #2: There are llamas in Kansas!.........Mike

I Can't Wait For Dallas! (But I do have to wait for my next marathon)

Gang -- the point has always been for me to use the big events as a goal to organize and guide my daily workouts.  This year -- despite our injuries -- has been truly remarkable!  We've enjoyed hospital visits to our friends  (Ken at the medical tent 2010; Rob at St. Lukes' 2011...), multiple half marathons, Summer Breeze bike ride en route to the Hilly Hundred, fabulous MRC runs and dinners with our expanded group, celebrations together of life's comings and goings, celebrating Dan Gabbert's 1st ever marathon, aAmy Lara's on-her-husband-Dan's-butt-personal-best-marathon, and despite being knocked out mid-November, I'm finishing 2011 as my 4th highest mileage year of my life and was on track to just edge it into 2nd highest!  My monthly totals tell the tale of a successful return -- with a lot of help from my friends -- to running:

• Feb:   56.4 miles
• Mar:   81.6 miles
• Apr:   84.9 miles
• May:  71.8 miles
• June   40.5 miles (2 week Europe trip)
• July    100.9 miles
• Aug    97.3 miles
• Sept   123.2 miles
• Oct:   159.5 miles
• Nov:    69.3 miles (half month)

Looking ahead, with my surgery set for 1/5/2012, I should be back running full time by 3/1/2012 at which point I want to ramp back up to the 30 miles per week level as quickly as possible.  I'm truly looking forwart to 2012 running!

For now, I can't wait to meet up with everyone Sat. afternoon in Dallas, eating the Pasta dinner with my business partner Lissy Bethmann and our manager Laura Simms (you will enjoy meeting them), cheering you on from the sidelines, holding someone else's noodle for a change, enjoying the whole marathon spectical, and 7-8 hours of cheap shotting also known as our drive back home.

Life is for living.  This weekend we celebrate life in whatever capacity we have on Sunday morning!

Bill

Last Miles #2

Like Rob, I too was hampered and set back (two months for me) after the knee surgery. What began early in the year as a goal of running under four hours has now become a survival event for me.

Oh, I'm pretty sure I'll finish, but it will be at least a minute per mile slower than my earlier goal. Yeah, we've been kicked in the teeth a couple of times this year, with Rob's crash into the dog resulting in fractured ribs, separated collar bone, bruises, and possible head trauma. Now, three weeks from race day, he comes up with this foot problem. Bill, having a hernia expose itself about the same time as Rob's foot problem, has knocked him out of the event entirely! Me, well, the upside is the knee problem came at a time when, at least, there were enough days, after healing, to make up for some of the lost training time and give me just enough long run mileage to make it to the finish line.

Monday I ran a slow four miler, skipped Tuesday due to my right knee giving me some pain. Ran a slow three miler yesteday with the knee, again, giving me some concern. In about 30 minutes, I'll run my last three miles before the event on Sunday.

Truthfully, I'm was really excited about this trip, but, Bill being knocked out and sidelined only to be a spectator and cheerleader, Rob worried about his foot, and me still unsure how this is all going to unfold Sunday, has me a little anxious and not in a good way. I'm actually a little nervous, but here's the upside. WE ARE STILL IN IT!!

We will finish, even if it's in pain! Well, more pain than usual after a marathon, and at our age we have to be happy that we can participate in events such as the Hilly Hundred and another marathon!.........Mike