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.