I DID IT!!!

I can now finally post that I have officially completed a Marathon! With 47 years on this planet I've finally achieved a goal that I have longed to accomplish for well over 25 years. Just cannot fully explain how great it feels to survive 26.2 miles. I can honestly say that it was by far the hardest thing I've ever done physically. All those hours and miles of training were worth it. My breakdown of the event mile pace time follows.

START: Great morning for a race, USAF B52 flyover, a kiss from my wife and the starting gun sounds.

Mile 1: 9:13

Mile 2: 8:47 (hardest uphill section of the race but still feeling good, feeling fine!)

Mile 3: 8:35

Mile 4: 8:56 (rolling hills, still feeling good, not feeling rushed)

Mile 5: 9:04

Mile 6: 9:07 (headed onto WPAFB, again pace feels just right)

Mile 7: 9:04

Mile 8: 9:03 (I head past my home and am cheered on by my parents and dogs, outstanding!)

Mile 9: 9:03

Mile 10: 9:08 (run through the town of Fairborn, crowds everywhere, oh what a feeling!)

Mile 11: 9:00 (start the perimeter road run, nice static aircraft display to the left)

Mile 12: 9:09

Mile 13: 9:09

Mile 14: 9:04 (flyby overhead by the Wright B Flyer, truly inspiring)

Mile 15: 9:18

Mile 16: 9:09 (onto the WPAFB taxiway, sun is up and things are starting to warm up)

Mile 17: 9:24

Mile 18: 9:26 (headed down the tree lined corridor to Huffman Prairie, starting to feel a bit tired)

Mile 19: 9:39 (my pace is slowing)

Mile 20: 9:37 (the 4 hour pace group passes me and for some reason my left hamstring is starting to hurt)

Mile 21: 10:41 (BONK! I hit the wall and finally must walk, my left hamstring continues to scream at me, must push on!)

Mile 22: 11:05 (uphill stretch onto Highway, difficult, I vow to walk, run, walk, run...)

Mile 23: 12:08

Mile 24: 13:43 (now mixed in with half marathoners, I continue my run, stagger, walk, run, pace, I am in pain and the word "tired" doesn't even come close!)

Mile 25: 12:42 (last downhill stretch before the finish, people dropped off the course left and right, god, can I make it to the finish, quick stretch of hamstring)

Mile 26: 13:48 (back onto WPAFB and to the finish, I tell myself "you can do it, whatever you do, you must run to the finish line!)

Mile 26.2: 10:10 (Finally, I made it, YIPPIE!!!)

Finishing Time: 4:20:31

I cross the finish line and am awarded my finisher medal by one of America's finest, a USAF Security Police Colonel. I finally locate my wife and am so filled with emotion as I see a sea of tired, injured yet happy runners all around me. I must say that I am somewhat discouraged with my time. I had trained that I would keep a 0900 to 0910 per mile pace so I could cross the finish in less than 4 hours. Unfortunately a certain WALL got in my way sometime around the 21 mile mark. Immediately following the race I tell myself "this was my only and final Marathon, I hurt like hell and the word tired just doesn't describe how I feel!"

But a few hours of rest later, I am going over the race in my head. What could have I done differently to get less than 4 hours? Why did I bonk? To end this post, there is a nagging voice in the back of my head saying "you can do less than 4 hours, oh yes you can!"

As you can tell, this story will continue.

Coming In On Final!

Wow, less than 5 days til my first marathon. Hard to believe the big day is right around the corner. Excited, worried, jazzed, questioning, feeling good, just so many things going through my noggin at this point. Rest assured I feel ready.

I started this conquest many months ago but more recently around May is when I decided to put the hammer down and not look back. It is hard to believe the number of hours and miles I've put into this endeavour. So many hot or hot and humid mornings I would rather stay in bed but instead I got out and put the training in. So many Sundays I thought about how long I'd be out on the road, not in terms of minutes, but hours. So many long runs where I returned home with pain in my legs, blisters on my feet and chaffing all over my body. But as I ran my last long run on Sunday I could feel my body telling me, you've put in the hard work required and it will all pay off this upcoming Saturday.

Back in May I decided to utilize the Hanson Brother's "Something of Substance" Marathon Training program http://runningtimes.com/Article.aspx?ArticleID=4447, in short, it emphasizes more mid distance runs and nothing over 16 miles for a long run. Being a newbie to the Marathon but with many Half Marathons under my belt I thought it would be the right program. I must say that I did approach it as an experienced runner but unfortunately after a few weeks I felt my legs just couldn't take it. Too many consecutive days of longer runs and only one day off a week. It is probably a great program for some but for this runner at this point in time, not so much.

Instead, thankfully, the July 2010 issue of Runners World arrived sometime in June and there it was, the "Break 4:00 or Bust!" marathon training program http://www.runnersworld.com/article/0,7120,s6-238-517--13533-1-1X2X3X4X5-6,00.html. The program has a wide range of different types of running, sprints, tempos, long distance, easy, etc. Many weeks later and I am pretty sure that this program has set me up for a PASS on my first marathon. Granted, I want oh so dearly to get in under 4 hours but I approach this race with an open mind, if I don't have what it takes to cover the distance in under 4 hours I will have what it takes to finish.

I had to throw in the photo above because during my last long run before the Marathon I did an easy 12 miler on the perimeter road around Wright Patterson AFB's runway. As I was coming up on 10 miles an F-16 came into view over my right shoulder, gear down, final approach, outstanding! As he zoomed past me, the noise was loud and intense, he then touched down, and before the wheels had been on the tarmac too long, he powered back up. With a loud deafening roar and flames pouring out the backside of his Viper he was off again in a flash. The whole experience was exactly what this runner needed, the power, performance and intensity of this event just added to this run and gave me the nod that I've got the power and endurance to get through 26.2 miles in less than a week. Hang on, this journey ain't over yet! Keep on smiling, keep on running.

Ohhhio, ohhhio, ohhhio!!!

Wow, it has been how long since the last post, geeze, life just seems to pass by in a flash.

Well, the reason for the lack of posting is pretty simple. Loaded up the family and we moved to Wright Patterson. Gone, thank god, are those oven roasting summers of Arizona that I just loved so much. We are now back into the humidity community. The boxes are unpacked, the house almost settled and yes, the training continues. Ohio has turned out to be a pleasant surprise to this runner. Very green, rolling hills, friendly people, geeze, the exact opposite of Arizona. So far, really enjoying this move.

We now live at or in where the home of the US Air Force Marathon takes place. Heck, the offices for the race are right down the street from me and I pass them on every run. In fact the race passes right near our house, very cool. I am now at t-minus 17 days and 17 hours away from my very first marathon. The training for the past few months has been difficult, exciting, painful, gratifying, and the list goes on. With fingers crossed, no injuries this far into the game and I feel like I am coming into the final home stretch. More about my training and agony of the da feets, later.

Want to keep this one, short but sweet. Keep smiling and keep on running.

http://www.usafmarathon.com/

http://consumer.discoverohio.com/

Good Day Sunshine!!!

Unfortunately, for at least the next month, I live in the Valley of the Sun (Phoenix, AZ). The sun is a big player here in the southwest. The furnace type conditions we will be facing as the days go forward towards summer have already had an effect on this runner.

I've never been a real early riser, 0600 bright and early was typically my earliest rising time during the past 45 years of my life. That all changed when I moved to Arizona. The sun here is to be respected. Like extreme cold, I can't stand extreme heat, blame growing up in the pretty much consistent temperatures state of California. I learned early on here in Arizona, come June, if your ass ain't out the door by 0500 you are going to eventually sizzle on any run over 6 miles. Numerous times I have had the unfortunate experience of heading up the hill towards an 8 to 10 miler and looking to my right into the Valley of the Sun to see an early morning sun, shining bright and soon to be scorching down on my noggin. Right now the sun rises around 0515 and I have now learned to set my alarm clock for any time between 0400 and 0430. And unfortunately my crash time gets earlier also, just like around the old folks home, lights out around 9pm for this runner, geeze.

Lessons learned here living in this Sand Trap come summer time...

Thou shalt be out the door by 0500
Thou shalt bring hydration
Thou shalt wear a white hat or thou's noggin will get burned
The thinner the running shirt the better
As your run progresses, it doesn't get any better, it just gets hotter and more miserable
Stay on the running path, the plants here are tough, they cut and they do it quite well

Next time around, what I did last summer for fun as a runner in the Valley of the Sun

Off We Go Into The Wild Blue Yonder!!!

My, my, how the time goes by. Well over a month since my last post but life has been busy. After an extended visit to the wonderful state of California this month it is time to get typing and running again.

Well, Big Sur came and went and unfortunately minus me. So where do we go from here? Our Air Force family is going to be on the move again. Next stop, much to my disliking, the state of Ohio and Wright Patterson AFB. Must be some sort of sign, but the Air Force Marathon is held every September here. Hmm, let me see, I am in a quest to run a marathon and we are moving to where the Air Force Marathon is held, yeah, I see my next attempt at completing a Marathon. I have been following my wife around (she's the one in the Air Force) for over 17 years and as mentioned, we are an Air Force Family. So I've officially put it on my race calendar, Wright Patterson AFB, Ohio, September 18th, 2010. Let the planning begin.

http://www.usafmarathon.com/

And the Beat Goes On...

Been a bit o' time since my last post and with time comes change.



I ran into the above Brooks shoes video and just felt it hit the nail on the head in regards to my life. You run, things change, you continue to run, things change, just keep on running!

Well about a month back I finally had to make a Big decision. Should I run Big Sur, or not run Big Sur. Unfortunately I had about two months left til the starting gun went off. And yes, I was still sick with my upper respiratory tract infection and the lower back issues were slowly, very slowly getting better. Then add the fact that I hadn't completed 16 miles at that time. And I ran a 10K in a coughing hacking condition and was not thrilled at running it 4 minutes slower than the previous years' attempt. I finally had to ask myself, will it be worth it to cram in as much running as you can in two months and then possibly show up to Big Sur's hilly course not in top form. After much, and I do mean much debate with myself and family I made a decision.

Running is something I tremendously enjoy. Sure there are days when I don't want to run or look at my Garmin and think, god, what an awful pace. But more times than not, running represents freedom, happiness and joy to this runner. So I decided back in March that pushing myself to run at Big Sur wasn't going to make me happy and it would go against what running represents to me. So as the Big Sur clock ticks on the right I'll think about next year.

So where do we go from here? I am kind of at a gray area right now in regards to running because I have no races on the horizon. My wife and I just learned that the military will be moving us soon so I am trying to get an idea of where I'll be, what races will be available, etc., etc. As much as I've NOT liked Arizona (dry, hot, brown, dusty, windy) we will be headed to Ohio which unfortunately I am not at all thrilled about. So stick around and see what is coming up on the horizon. And the beat goes. Keep smilin and keep running.

Brooks Life video was created by...
http://greatsociety.com/

A Fork In The Road!

Changes, discouragement, happiness, uncertainty, progression, digression, all words that sum up the past two weeks for this runner. I've had many things to deal with during the past few weeks, changes in my life, changes in my career and unfortunately or maybe fortunately changes to my running habit.

For a number of months I've hung in there at my job with the false thought that things would get better. I've never really been happy with management whose job in my opinion is to lead, mentor and motivate. At my previous employer I was fortunate enough to work in a family like atmosphere with a boss who really cared for me as both a nurse and a person. I finally decided it was time to bow out gracefully from my current job and hand in my two week notice. This of course is an action not taken lightly by this nurse/runner so there have been stressors involved with making such a decision. In the big picture, I made the right decision and I couldn't be happier. Unfortunately I am contemplating my future as a nurse. So I am now asking myself, "is this now my chance to either tackle another area of the nursing profession or start something completely new?" I think changes open new doors and allow you to experience things you've never seen or done before. So I see good things on the horizon, but just like the graphic above, which road or path should I follow?

I am a firm believer that when the brain must deal with stress it will shuttle that stress to another part of the body. Your body releases all kinds of chemicals to deal with stress and unfortunately things like increased muscle tension, a rise in blood pressure and heart rate are just the beginning. If you've been keeping tabs on this blog you'll note that two weeks ago I was hit with a debilitating lower back injury. So my running has suffered to the point where I have run less than 10 miles in over two weeks. And to make things worse this past weekend I was hit with an upper respiratory tract infection. Thankfully the back is healing slowly and the upper respiratory infection seems to get better with each passing day. But again, these two events have reeked havoc on my running which depresses the hell out of me. If I can't run, I am not happy. I know the body will heal but it is going to take some time to get back to where it was say a month ago.

So I am also at a fork in the road in regards to the Big Sur Marathon. That clock on the upper right of this page is now clicking down to around 50 days till race day. Can I pick myself back up next week? Doubtful I can pick up my training program where I left off. I am suppose to be running an 18 miler on Sunday and sadly my last long run was three weeks ago at 14 miles and it was a difficult 14 miles at that. I have a 10K scheduled this Saturday and I don't know if I will be feeling better by then. Should I start contemplating not running at Big Sur? Should I look an easier walk/run program like the Jeff Galloway method? As in my life and my running I have a lot of questions to ask myself at this fork in the road. Stay tuned, I'll get through this. Really, now is a great time to keep smiling and keep running.

A great page that discusses what stress is all about - The Powerful Impact of Stress and Calm on Health, Behavior and Learning
http://www.newhorizons.org/spneeds/inclusion/teaching/tennant.htm

A short article on the Run/Walk Method - Better Running Through Walking
http://www.nytimes.com/2009/06/02/health/02well.html?_r=2&ref=health

What a pain in the back!

Well hell, not good news to report today.  I woke up Thursday morning with a sore lower back.  Not sure what I had done but low back pain has been a part of my life since I was a teenager.  Figured I'd head into work and tough it out with the mindset that some back pain wouldn't slow me down and moving around would be the best thing to do.  I was wrong, very wrong.  By mid day I had no smile on my face and every time I moved it just plain old hurt.  I was doing myself no good nor was I any help to the staff or my patients.  By mid afternoon I had to throw in the towel and I headed home.

The only way I can describe it is that it feels like someone is clinching tight, very tight on my lower back muscles.  If I get up from a chair or bed I get the most painful spark in my low back.  I thought that a day or two of rest should calm this flair up of pain in my lower back. Besides I had a 5K race on Saturday and I couldn't miss that.  My running times have been so good lately that I really anticipated a new PR for the 5K.  Here we are Saturday morning and I unfortunately had to cancel my race plans.  I am in that much pain!  First time I've done that in about three years of racing.  And now here I am at three days in a row of no running.  To say that I am a little depressed and little distressed about how this will effect my Marathon training program is an understatement.  The art work at left pretty much sums up how I feel right now.  I feel like I have fallen down flat on the ground.

Only thing I can do now is rest and continue stretching with a combination of ice and heat.  My goal is to try and keep a smile on my face and hope this injury goes away soon.  Think good thoughts, and I'll try and keep smiling, but for now, no running.

Chocolate is good for you, sweet!

Yeah I know I am a little behind on this post since I wanted to get this up on the blog by Valentines Day.  But hey, guess what, more and more studies are finding Chocolate is good for you.  And more importantly these studies are noticing the benefits of chocolate to your cardiovascular health.  Of course, this doesn't mean one should go out and start pounding down the Snickers bars.  A lot of the chocolate that we do eat is full of sugar and large amounts of this tasty treat are most certainly going to give you a disadvantage in your runs thanks to added weight.

But what is interesting is the good side of chocolate.  Studies are showing that there seems to be a decreased risk of stroke in people who eat chocolate.  There is also evidence that chocolate may decrease blood pressure, prevent the formation of arterial plaques and improve blood flow.  Supposedly chocolate is loaded with a compound known as flavonoids and these prevent fat like substances in the blood from oxidizing and clogging arteries.  Unfortunately for milk chocolate connosseurs, flavonols are more prominent in dark chocolates.  On the downside supposedly the amount of flavonoids found in chocolate is small and a better souce of these compounds can be found in fruit and vegetables.  I notice the study mentions chocolate amounts of 40 to 50 grams per week and unfortunately one serving of Dove Dark Chocolate Promises is 40 grams which I probably consume each night to curb my sweet tooth.  I think with anything, moderation is the key.  But hey, a little chocolate every now and then couldn't be such a bad thing?  On a side note, the photo above reminds me of my favorite chocolate experience ever.  Was visiting the city of Barcelona, Spain and you can order the chocolate concoction featured above, comes warm, thick, smooth and sweet in a tea cup with a breaded chorro for dipping.  Simply delicious.

Well the run for Big Sur continues.  Accomplished a 14 miler last Sunday but unfortunately had such a hard time of it.  Not sure why this happens with me but whenever I start a training program, the first few long runs can be plain old miserable.  My time was awful, I was sore and tired and a new pair of trail shoes didn't help me as much as I thought they would.  As with Half Marathon training in the past, these discouraging moments will pop up along the way before the big race and my goal is to defeat these nagging moments of doubt.  This week's training program features shorter runs and no long run.  I'll be running a 5K race on Saturday just to keep the fast twitch muscle fibers in shape, wish me luck.  Keep smiling and keep running.

Important links...

American Academy of Neurology - Can Chocolate Lower Your Stroke Risk?

Sweet Science: The Health Benefits of Chocolate

Chocolate's Potential Health Benefits

I Only Gots Two Fives! Running a Double Nickel.

This past Sunday's run turned out to be a new experience for this runner.  I've done assorted road races and triathlons in the past such as races that let the slower runners start first and the fastest runners start last.  But on Sunday I entered the Runner's Den Double Nickel Road Race.  For those not familiar with the double nickel format, you are entered in two races, first you run a 5K (3.1 miles) and then you run a 5 miler.  And yes, there is a rest period between the two, depending on how long it takes you to finish the 5K.

The old Runner's World Smart Coach had me set up for a speedwork run this week.  Their program called for a distance of 5 miles to include 1 mile warm up and 1 mile post speed work cool downs.  Sprinkled in between would be 2 x 1 mile fast paced runs (add two .5 mile cool downs between the 1 mile sprints).  Instead I decided to switch the schedule around and use Sunday's Double Nickel for my Speedwork.  All in all it turned out to be a great choice and besides I had just turned 47 so why not celebrate my advancing age and receding hairline in such a grand running fashion.

So what kind of strategy would I use?  Do I take it easy on the 5K and save my energy for the 5 miler, or vice a versa?  In all honesty I approached the event not really knowing how I should do it, I just knew I wanted to get some speedwork in for the day.  It turned out to be a perfect morning for running, recent rain fall and cool temps for Phoenix plus a flat and fast course near the Paradise Valley Mall made this race a winner.

I headed out on the 5K feeling great, figured I'd see how a 7:30 per mile pace might feel.  All was well so as the race went forward I opted to push it up a bit fast and before I knew it I was in the 7:15 zone.  I just felt great so I kept it at this fast pace (for me that is) and as the finish line approached I still had more speed in me but then the other part of my brain kicked in and said "hey, remember you've got 5 miles to run after this race."  Crap, must keep the same pace, and as I approached the finish I had people sprinting past me to the end.  Secretly I wanted to go faster but decided to listen to myself.  Across the finish I ran with a time around 21:35 though my Garmin showed a distance of 2.99 miles vs. 3.1 miles.  No problem, this turned out to be a great time for me.  So I stretched, slammed down a PowerBar and continued walking since the 5 miler didn't start for at least another half an hour.  My fear was that my legs would get stiff and cramp up.  Before I knew it, it was time for the 5 miler.

I felt pretty good, though part of me was really wondering if I had bitten off more than I could chew in regards to how fast I ran in the 5K.  Would my fast pace come back to haunt me later in the 5 miler, oh yes, I worried that I was going to pay.  And with a start call from the race announcer I was off!  I must say miles one and two, were none to pleasant.  I had figured I was good for an 8:00 minute per mile pace, oops, through heavy breathing and a small feeling of exhaustion I was only able to hit 8:10 with my legs feeling like bricks.  I can only say the feeling I had was somewhat comparable with the feeling one gets in a Triathlon after you finish the bike leg and start up on your run.  But then something happened at mile 3, I suddenly felt good and put in a nice kick for the final two miles.  I crossed finish line averaging 7:49 and completed the run at 38:52.  So putting the two times together I came in at 1:00:26 which is more than I could have asked for, insert smiling face here, ha!

So there you have it, my first double nickel, what a great time.  The event was done up quite well with plenty of volunteers helping and numerous police helping with traffic.  What was also cool was Raceplace Events was able to broadcast the results live on an LCD screen at the race finish.  Seemed to be a good turn out and an event I would highly recommend to anyone in the future.

The road to Big Sur continues.  Some five milers sprinkled about the calendar this week with a long 14 miler on Sunday.  Got some new Mizuno trail shoes that I might use this weekend for the long run in the White Tanks.  Tonight's keyboard hammering is being fueled by a tasty Argentenian Malbec.  Drinking a 2008 Altavista Classic Argentenian Malbec.  Deep rich color with plenty of heavy but not too heavy fruit taste and no bitter aftertaste.  Their website is here - http://www.altavistawines.com/  And a special thanks to Rosie LaRose in Strange Brew for the title of this post.  As I always say, keep smiling and keep running, eh.

Juggling life and recollections of PF Chang's Rock and Roll Half Marathon

Well after coming off of my high of a PR at PF Chang's there was one funny thing about it all.  After I returned home from the race, the wife and I talked about all things going on in and around the event itself.  My wife then tells me she saw a runner in my race juggling, yes, juggling while they were running the half marathon.  I laughed and asked how far this runner was behind me, she laughed and said "behind you, heck they were in front of you, in fact I got a photo of them as they ran past the 9 mile mark."  Wow, I think how hard I ran, how hard I trained, how fast I thought I was in accomplishing a new PR less than 1:45 and all to be beat by a juggling runner.  Not depressing, but actually kind of funny.  I have two left feet, can't dance worth a lick and I must say, whoever this person is, I applaud you,  you indeed have a level of concentration and fitness that this runner will never approach.  Who would have thunk it, but there is indeed a following of this type of sport, it is called Joggling, wow, count me as now informed.  Check out this Joggler's website.  http://justyouraveragejoggler.com/ or how about this article Boston Marathon Juggling for 26.2 miles

A little recollection of the 2010 PF Chang's Rock and Roll event in Phoenix.  As mentioned before I had another wonderful year with this event.  The expo is huge and probably one of my favorites.  Running clothes, shoes, accessories, samples and the list goes on and on.  Scored some great deals on some "last year" model Sugoi running jacket and tech shirts.  Starting line big name celebrity was Senator John McCain whom I enjoyed seeing.  The course was lined with great bands and by far my favorite is always "Come Back Buddy".  These folks are great, there is nothing like hearing a band dressed up in 50s outfits and a up tempo, rockin, positive 50s tune belting out on the course to lift one's spirits.  Thank you Come Back Buddy for putting a smile on this runner's face.  Video below, or visit their website at Come Back Buddy

The festive atmosphere of this continued as the miles rolled by.  The volunteers were just outstanding, if there were someway I could thank each and every one of them I would.  When you are hot, panting, tired and worried you aren't going to PR, they were always there with a smile on their face handing you something to drink.  Lastly, one of the coolest things for this event, you can actually watch yourself cross the finish line post race.  Click here Replay and enter my bib number 23354 to watch me finish the race.  Overall, just an outstanding event.

Well my marathon training is now in GO mode.  I input some dates into the Runner's World Smart Coach and it spit out a 13 week training schedule.  I put in a slow, laid back 12 miler today but it boggles my mind when I look at the upcoming weeks, months where I'll be running 16, 18, 20 miles at a time.  Right now, I just can't picture it happening but then again, I never pictured myself running a half marathon in under 1:45.  I am going to try and post my workouts so stayed tuned.

Got a race this upcoming Sunday, my first double nickel, first a 5K race and then a 5 miler.  Have never done one and it should be interesting to see how it all pans out.  Well for now that's the latest, keep smiling and keep runnin.

PF Chang's PR PeRfect!

Wow, the feelings one gets when they hit a PR. I have been at this Half Marathon thing for well over two years now and it just keeps getting better. My first Half Marathon attempt way back in the spring of 2007 was such an accomplishment and it netted me a time of 2 hours 5 minutes and 38 seconds. So as the years have gone by my times have gotten faster. I approached PF Chang's with a skeptical attitude, I had just PR'ed back in November in Fresno, CA at the Two Cities Half Marathon with a 1:45:33. Unfortunately thanks to my enjoyment of food, wine and beer and regardless of how far I've run I've put on a few pounds over the Holidays. Last year I had run PF Chang's in 1:47:20 and as one can see that damn "less than 1:45" has always been so close yet so far away. So I figured with PF Chang's I'd approach this years' race with a "see how you feel, see how it goes" type attitude. A short breakdown of the race...

Miles 1 to 6 - Perfect temperatures (40Fs) with some cloudiness. Senator John McCain shoots the starting gun and we are off. Headed out with a faster than normal pace, I wanted to average somewhere around 8:20 a mile as I always have this fear of pushing too hard at the start. Well, I started out in the 8:15 range and then I was up to 8:10, I was feeling pretty good but was I going to pay for it later?

Miles 7 to 9 - Now we've got some small hills but I still seem to have the strength to push maybe a little harder, my Garmin watch now seems to be stuck in the 8:06 range. I begin to wonder, could I possibly push my overall average to under 8 minutes? An overall average less than 8 minutes will get me in that 1:44 range. At this point in the race I am starting to tire a bit and I somewhat doubt if I can push to reach that 8 minute mark.

Miles 10 to 13 - For some reason I get a wonderful kick going. I step it up a notch and tell myself with each push "try it and if you don't like it slow the pace". So I keep pushing it up and somewhere I notice my watch is now at the 8 minute overall average which means I am running somewhere in the 7:30 a mile range. The last mile seems to last forever, I just want to finish at this point, I've given up looking at my watch fearful that a greater than 8 minute average may appear and I'll be dissapointed and shut it down. I continue hard to the finish with one weird dizzy spell and then I cross the finish line. I look down at my watch and am greeted with a time of 1:44:24! Elation and unbelievable feelings of wanting to cry in happiness fall upon me. Yes, I finally beat that demon called 1:45!

What a great race! All that hardwork, all those long runs, all those short runs, all the soreness, etc., etc., it was worth it! I'll talk about the race itself in upcoming blogs. But today, just lovin the moment and enjoying the fact that I am now in the 1:44 category for the Half Marathon, Yipee! Keep running and keep smiling!

Assistance Please! 411 of Running.

Here I am at less than a week away from the Phoenix Rock and Roll Half Marathon. A little nervous, a little excited, a little worried, a little happy, yep a full spectrum of feelings fills this runner a week before a long race. This last week before the race has gone well training wise. My times during my tempo runs, track runs and long distance runs have all been within what I would call an acceptable range.

Last week I had a pretty good track run, run 3x1600 at 7:19 with 800 rests between sets. I was able to keep my times well under the 7:19 number but also since I was feeling so good threw in an extra 800 at a sub 7:00 mile. And my easy "taper before the race" long run on Sunday turned out great also, 9.5 miles at 09:12 a mile average. So where do I get my training help from?

One of the best sources of information for this runner has to be by far, Runner's World Magazine. I can honestly say that out of all my magazine subscriptions this is the one I always look forward to, almost like Christmas day everytime it arrives. The magazine is full of excellent information, from workout programs, stories of inspiration, the latest and greatest equipment to my favorite, their food and health sections. Many healthy meals I create at home are inspired by the recipies I find in Runner's World.

But how can this magazine help one with their training? Here is one of the great parts about the magazine, their website http://www.runnersworld.com/ is even more packed with running goodness. And their Smart Coach page is a perfect place to start if you are thinking about starting running or increasing your distances. You have to set up an account but once you do you can click on their Training section and from there custom build a running program based on your needs. I have been utilizing their Smart Coach now for almost 3 years now and my results have improved with time. And here is the kicker, Smart Coach doesn't cost a dime, nothing, well, maybe the cost of giving them an e-mail address so you can create an account. So what can I say, Runner's World to me is like having the Yellow Pages of Running or the 411 of running at my fingertips, you want information, they've got it.

Well, Sunday will be here before I know it, wish me luck in my quest to get a Half Marathon time under 1:45. Last year I was above 1:47, so keep smilin and keep running.

Happy New Year! Back in black, toenail that is.

Happy 2010 to everyone! I thought I'd start the new year off right, from a runners perspective, a little black trophy greeted me this new year. A first for me, I have never had the famous black toe nail that I have heard so much about from the running community. I can say that I am not at all impressed with it, but it does give one a unique look when bare footed. Though explaining it to my masseuse was no easy task.

I had run my usual Sunday long run, 10 miles out in the desert hills around Phoenix, AZ. If you are interested I was wearing a pair of Brooks Cascadia 4. When I returned home my little toe hurt and it felt like someone had taken a hammer to it. To those of you who have never had one of these this should be your indoctrination into the world of the famous black toenail. Plenty of pain, redness, swelling and after a number of days the trophy of a black toe nail. Of course I was curious what causes this and Google was full of articles and unfortunately pictures. Essentially your toe gets hammered inside your shoe enough to where a blister develops between the toenail bed and the toenail and that blood accumulation spreads thus resulting in that wonderful black color. From this point forward I am not sure what will happen, will the nail grow, will it fall off, stay tuned.

A good article on this phenomenom can be found at Jeff Galloway's website. I like the fact that he says the black toe nail is "a sign that you've moved your training into a higher level". Good info at Jeff's site.

http://www.jeffgalloway.com/training/injury_archives/black_toe.html

Well the training continues, the Phoenix Rock and Roll Half Marathon is now 2 weeks away for this runner. Had some good runs this week and even wanted to take a day off New Years but toughed it out and ran 4.5 miles because I know the guilt of not running would hang over my head all day long. Keep runnin!