training

Master of Two

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The kids (indoor only cats) safely enjoying fresh air outside on the porch in a borrowed dog crate.

Jack of all trades; master of none. This was my mantra for a good many years. Spending almost two decades working 2-3 jobs at a time while completing 4 degrees means that I have a breadth of experience.

It was significant and exciting when I completed my master’s degree a few years ago. I was so proud to finally be able to shout: “Jack of all trades and master of ONE!” I am very proud of my forensic psychology degree. It would be even better if I could use it. I digress.

I am now a master of TWO!

Apparently, once you turn age 40, you automatically enter the “Masters” category of running. There are other categories beyond Masters for higher age groups. For now, I am a master of running.

After 12 years and 15 medals, it’s about damn time. Masters runner? I’ll take it!

I am currently in training for a half marathon this year, which will only be my second distance event since getting out of the hospital a few years ago. I’m super pumped. I am also using the Canadian method of training this year to hopefully contribute to the longevity of my running career. Instead of taking 9 weeks to train for a half marathon, I am now taking 17 weeks to train for a half marathon. I’m going with a slower build.

A slower build will allow me more time for rest and hopefully decrease my chances of injury.

Another factor in this choice is that I am now training solely on paved roads, as opposed to a packed trail bed. Paved roads are a pounding for joints, so I’m trying to be gentle. It would be quite a drive for me to get to the packed trail bed now.

Last year it was a huge deal because I finally broke down and bought a Garmin, which I chronicled in 5 Reasons why Garmin Rocks!

This year, I am proud to report, that I have completed my longest run since obtaining the Garmin. When I did my long run last week, the watch cheered as I reached a new goal – longest run with the Garmin. It was only 5 miles. The fact that it’s taken me over a year since I have done a 5 mile long run … well, I’m not happy about that. I am happy that I am now back to doing 5 mile runs. I am completely fine with them.

This week’s “long run” is another 5-miler. I’m looking forward to it. I’m enjoying the slow build with this new Canadian style training plan. If I truly plan on being a master of running, then I need to be sure to preserve my body for the long run.

I may be considered a masters runner at age 40, but I want to be sure that I am still doing this at age 70. I may be running a little bit slower now than I was 10 years ago, but I’m running smarter. I’m riding this masters thing for as long as I can.

I am always stoked when I enter a new decade and get to change age groups in running. Entering the masters category is one of the best privileges I’ve had in years. I am really looking forward to being able to race in the masters runners category this year.

Respect, people! Respect!

Jack of all trades, master of TWO!

How to Train Your Cat: A Guide for Humans

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Jude and Simon have this system down for the past year where they have been manipulating me to feed them extra food. I know that they were doing it, but I could not figure out how to make it stop and was too tired to care.

The cats eat breakfast and dinner. Their food is measured according to the veterinarian specifications so that they stay at optimal weight and health. Jude will beg for food, but he is easily ignored. What is more challenging is that Simon acts out to try to get food. I have not been able to get him to behave. The only way I can get Simon to stop destroying whatever he is destroying is to feed him.

So when we went to the vet office for Jude’s well visit this spring, I knew it wasn’t going to be pretty. Jude and Simon have been manipulating me ever since we moved into the house. I was literally at my wit’s end on what to do and how to make it stop.

Simon was chewing stereo cords. I literally thought of taking the stereo upstairs and putting it in an empty room to get him to stop. This would completely screw up my mojo. The stereo is my longest possession – I’ve had it over 20 years. I play radio or CDs all the time. I have trouble with the stairs, so to put the stereo on the second floor would be torture to me. I could not get Simon to leave the stereo alone unless I fed him.

So, yes, Jude had gained 2 pounds since we have been in the house which is totally not good for his health. When I explained the entire situation to the vet, she laughed saying that the cats have trained me. I guess they have. The cats are better at training me than I am at training them.

Have you ever tried to train a cat? It’s like nailing jello to a tree. They say dogs have owners and cats have staff. There’s some truth to that. Thank goodness we don’t have a dog. I don’t think I could train one.

I told the vet everything I had done to get Simon and Jude to stop.

The vet said that I should be able to train them within a week. She gave me some tips and said that the vet office would follow up in a few weeks to see how it was going.

I can train a cat within a week? I know people who own dogs who have to take them to obedience classes and it takes months to train a dog. You think I can train two cats within a week?

Try 4 days.

Yes, I did train them. It took four days.

I followed my vet recommendations. I put a handful of quarters in an empty pineapple can. Whenever Simon got anywhere near the stereo, I shook the can without looking at him, talking to him, or acknowledging him. I shook that can and continued reading/cooking/doing whatever I was doing.

Simon is completely fearless. Simon is not afraid of anything except thunderstorms. This cat is brave beyond belief with absolutely everything on planet earth except thunderstorms. And apparently, quarters in a pineapple can. Those are terrifying too.

Do you know how hard it is to train a cat like this without laughing hysterically? It’s like when you are trying to have a “teachable moment” with your child when they have done something absolutely hilarious, yet you have to keep a straight face so they will learn why even though what they did was funny, it was not a good idea.

So, if you want to train your cat, put a handful of quarters in a pineapple can and shake it when they misbehave.

I did that four days in a row before we finally got to the point where Simon does not dare go anywhere near the stereo.

Quarters in a pineapple can will train your cat in 4 days. Who knew?

We have the best veterinarian EVER!

How to Train Your Human: A Guide for Cats

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WP_20190203_13_15_31_Pro (1)Disclaimer: If you lack a sense of humor, you should stop reading now.

Double Disclaimer: If you lack creativity, you should probably stop reading now too. This will be either the most brilliant or the most stupid thing you have read. Don’t say you weren’t warned.

Today’s Guest Post is provided by Jude Anderson AKA one of the cats with whom I live AKA the man of the house that is really in charge here.

Hi, my name is Jude Anderson. After 7 years, I have finally figured out how to train my human and wanted to share it with you today for all the other felines who want to take more control over their household than they already have. After all, the purpose in human staff is to get them to meet our needs.

We all know how to manipulate our humans. Lay on the computer/newspaper/book when they are using it. Look cute and bat things. Chase sunbeams. This past year, I finally figured out how to train my human to overfeed me.

Last year, the veterinarian was concerned about my weight. Something called obesity and diabetes. We all know those things can be fixed with treats, right? Well, somehow, my human thought that this vet person was in charge and started actually measuring my food for both breakfast and dinner.

Can you imagine it? My human was measuring my food.

Sure, I tried all the typical tricks to get extra food. I meowed. I batted my eyelashes. I purred and rubbed up against my human. The food cupboard is impossible to open because it has a magnet on it, so I started pawing at the food cupboard. I made my human feel guilty by giving her pitiful looks while she was cooking dinner. I even stole pieces of my human’s food.

I ate a piece of raw hot dog! Can you believe it! If you want to get your human’s attention, run as fast as you can, grab a piece of hot dog as they are cutting it up, and take that piece of hot dog into hiding. That really gets you attention! I also ate a brussel sprout, but that did not get as much attention as stealing a piece of hot dog.

The typical tricks worked a little. My human started giving me treats. I love treats. It was great. I continued to beg for food even after I had eaten my dinner.

The key to this whole process is begging after dinner. Humans are really busy in the mornings after breakfast. Then they leave to go to this place called “work.” My human says its to pay for cat food, so I guess the whole work thing is okay. I still don’t like it. So, the optimal time for food begging is after dinner.

After dinner is when your human is most vulnerable. Apparently, this thing called “work” makes them tired. Who knew humans needed naps? Cats are the superior ones here. I nap all the time. Anyways, after dinner is when humans are easy to train.

I had this pretty great routine down that was getting me extra treats. Except when my human gave me treats, she also played with me. All this running around works up an appetite!

I decided I needed a partner in crime. I can’t believe my human was measuring my food because the veterinarian told her to do that. Who is in charge of this house? I am!

I have this annoying little brother named Simon. I mean, really, aren’t all little brothers annoying? Well, my little brother is really annoying. My human likes to say his name a lot. Although, I think Simon might be a nickname. Sometimes my human calls him “Simon! I should have named you Alvin.” That’s probably his real name and we use Simon for short.

I got Simon to help me amp up the begging so we could train my human. If you have an annoying little brother, then you can implement the same routine to train your human too.

First, I would start with my begging routine after dinner. The slave – I mean human – always feeds us first, as it should be. Then, the human prepares its own dinner. As the human is preparing dinner, I started my begging to make the human feel guilty like I was being left out. Even though I already ate, it was not fair for the human to be eating and me to not be. Am I right?

I would annoy the human while cooking. You should specifically rub up against your human when they are cooking. They will start screeching about something “hot” and give you treats. It works really well.

Then, after the human ate (and we got treats), I called on Simon to wear my human down.

Simon likes to chew things. I like to chew things too. I chew my toys. We have these stuffed mice that are fun to bite. But anyways, Simon likes to chew things like cords. This makes humans angry – something about being electrocuted – whatever that means. So anyways, get your annoying little brother to chew cords. Your human will stand up to shoo him away so he doesn’t get electrocuted.

Simon would chew cords repeatedly. If you do this often enough, the humans wear down and will do absolutely anything to get you to stop. This means that you will be fed.

Now, this process is not automatic. Training your human takes time. Keep in mind that the human may act out, no matter how well you plan this. When Simon and I first started to train our human, the human would try to do things to counteract Simon.

First, the human put tin foil on the cords for Simon. Boy, was that fun! We ripped the tin foil off and batted it around! Then, the human tried to cover the cords with plastic. That was fun too! The human even started rearranging furniture to try to hide the cords. This was absolutely great because the human made us an amazing obstacle course!

Finally after all these different responses to Simon chewing cords, we wore out our human, and she fed us more food! Our human even made it fun by having us chase kibble!

This was a great game and the best outcome ever! We trained our human to give us a second dinner and play a game of catch with us at the same time!

Keep in mind that it took us quite a few months to train our human. You have to be really persistent to get your human to do what you want. Well, we can’t expect them all to be easily trained, can we?

To summarize how to train your human:

  1. Beg. Use all your typical tricks to get your human to pay attention to you. As cats, we are the center of the universe after all.
  2. If your human does not respond to begging, wait until after dinner when the human is tired.
  3. Enlist your little brother to wear the human down.
  4. Your little brother should come up with a trick that makes your human say his name repeatedly. Getting your human to say your name repeatedly is key to training them.
  5. Be patient. Depending on the human, they can take months to train.
  6. If it’s food you are looking for, be sure to paw at the food cupboard to clearly show the human that they should be feeding you.
  7. Once you get a routine down to train your human, stick with it!

Next, Simon and I are working on getting our human to take us outside. Our human keeps saying things like “leash” and “indoor only.” Once we figure out how to get around these phrases, I’ll let you know how we are doing with training our human.

Until then, happy eating and training!

 

Lost Races & Pixies

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I despise selfies, but here is the pixie.

With my pixie, I can fly. At least, according to Peter Pan, all it takes is pixie dust to fly. I had my hair cut into a pixie last week. I have never before had my hair shorter than a bob. This is one of the best decisions I have ever made. I wish I had done this, oh, say 7 or 8 marathon medals ago.

I’m quite overwhelmed with the amount of responsibility I have right now, so I am trying to make myself as low maintenance as possible. Since I have to take care of everything and everyone else, this way I don’t have to worry about taking care of me. To add onto the increased responsibilities, I have been having trouble with my health. I don’t feel 90% anymore. Each day is a struggle.

When, I had my stroke in 2016, that was the Lost Year when I did not have a race. Unfortunately, after only a half marathon in 2017, I have another Lost Year  – 2018. Let’s not make a habit of this.

With the financial burden of paying 65% of my income in rent over the summer, I was not able to properly fuel (read: buy groceries and eat enough) or even drive to the running trail to be able to train. With all my money being sunk into getting this house and preventing us from becoming homeless, I also do not have the funds to travel to Connecticut for the race I had planned.

Mostly, it is lack of training. When you are barely able to afford food to eat every day, you cannot keep nutrition up to be able to train for a full marathon. It’s just not possible. Being a person with multiple severe food allergies, that meant that food pantries are not a resource to me. While my mortgage is quite a few hundred dollars less than the rent increase that was thrust upon me in May, I can’t train for a full marathon in less than a month.

Combine that with the health problems I am currently having, and I am not even able to salvage a half marathon. I was hoping to run a Veteran’s Day race, but that is not happening. Training for a half would have had to start at the beginning of September, and I am only able to do about 2 miles a few times a week right now. At least I’m running. That’s always a positive.

Another Lost Year is both sad and it pisses me off. I had a solid base of 4-5 mile runs multiple times a week and was all set to start marathon training when the housing crisis hit. So, I guess this year is the Lost Year due to the housing crisis. I hate the feeling of knowing I am registered for a race that I am unable to run.

On the plus side, since my financial situation has improved with the house, I finally had the extra $25 for a hair cut. This pixie is the best decision ever. I hate bangs. I hate hair in my face. This hair style is perfect. I don’t fight with my hair at all anymore. It is literally wash and go. Running with the pixie is amazing. I need to keep the pixie for my next full marathon. This is the best running hair cut ever.

My one concern is that people still know I’m female. I figure if someone thinks I’m a boy, I can always put a bow on it like Hello Kitty. So far, no one has mistaken me for a boy. Everyone has either made a positive comment or kept their negativity to themselves.

I figure since the house is my midlife anti-crisis that this new hairstyle can be my midlife crisis. I just didn’t wait the six months until my 40th birthday in March. I may not believe in pixie dust, but with a pixie haircut, I sure feel like I can fly when I run.

Since 2016 was the Lost Year due to my stroke, maybe 2018 is the year of Lost Races & Pixies. Hey, if I think about having two lost years, I’m going to be depressed, so you have to put a little creativity in it somehow.

My goal right now, if I can get my health to cooperate, is to at least be back to the solid 4 mile base before the snow flies this winter. I am also looking to swim this winter for my cross training. We will see how that goes. My stamina in the pool is not great. Swimming will definitely help work other muscles and increase my endurance. The only challenge is finding a pool schedule that works with my work hours.

Swimming in the winter with a pixie should be a good choice as well. The pixie dries fast, so I won’t have to worry about the hassle of swimming with long hair in the winter.

I have no regrets about this pixie. I have had no tears and no sadness over my hair. It’s a little odd. I have gotten bobs before, and cried and threw a fit trying to “style” it out of my face for running. With the pixie, I have none of those frustrations. This is literally the best hair cut ever.

For the record, when she cut all my hair off, it was more than halfway down my back going down to my butt. Now its short and spiky. I love it.

So if this is the year of Lost Races & Pixies, then so be it. That just makes my 40th birthday something to look forward to in 2019. That means the 2019 running season will have to be amazing. Hey, I got the pixie to fly.

Five Reasons Garmin Rocks!

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These are the true confessions of a technology convert. For the past 11 years of my running career, I have used a simple sports watch with stopwatch for running. I figure out math like splits and pace in my head.  I have gone through two sports watches over the past 11 years. They cost $30 apiece.

Running is a cheap sport. When it comes down to it, all you need to do is put on a pair of shoes and start putting one foot in front of the other. There are even people out there who run barefoot, so you can technically skip the shoes. That’s cheap. Just go.

I have always said that my running shoes are the most important piece of equipment I need for my sport. Therefore, my running shoes should be the most expensive piece of equipment and nothing else – shorts, tops, etc. – should cost more than the shoes. It’s logical.

As you know, this year I am completely changing my training plan for the first time ever. I have always trained for time. Runners who train for time tend to be in the minority. Hey, don’t knock it – even Meb, who won the Boston Marathon in 2014 and represented USA in the Olympics, trains for time. More commonly, runners train for distance.

This year I am training for distance instead of time and incorporating whole new things that include a lot of math, into my training plan. I decided it is time to break down and buy a GPS watch.

I have been extremely skeptical of this whole watch thing. I don’t believe I spent more money on a watch than I spent on my running shoes. I also don’t believe I now own a watch that not only has an on/off button but also has to be plugged into the wall to charge. This thing is completely alien and absurd. Plus, it’s smarter than me.

I have now completed two 4-mile runs with my new GPS watch, and I have to confess, I have fallen in love. Here are the five reasons why Garmin rocks:

  1. It can math. Hard.

I have decided that I am doing the Canadian 10:1 walk plan this year due to my age and injuries. This means I will be running for 10 minutes, then walking for one minute and repeating continuously for 26.2 miles. The math inside my head was getting complicated. Walk from :10 to :11, then run from :11 to :21, then walk from :21 to :22, then run from :22 … You get the idea. It’s actually very simple math, but when you are running a marathon, any math is hard.

I know calculus. I can find the square area of a horse if you want. But no way am I going to be able to do that running a marathon. The only thing I am thinking during a race is:  “Am I breathing? How much longer? Why can’t I feel my legs? Did I die?”

The Garmin is doing all of that math for me. All I have to do is learn to let go and trust the watch and stop trying to math inside my head. Not only is it giving me the 10:1 schedule, but it tells me when I have completed each mile, and my average pace for that mile so I can be sure I am staying on track. I know exactly where I am and how fast I am going at all times.

This means that instead of doing all that math inside my head, I can get “in the zone.” This makes running a much more pleasurable experience mentally. When I’m running distance, I like to think of myself as an airplane. It typically takes me until about mile 6 or mile 8 to get “in the zone.” When I do, I imagine that if I were an airplane, it would sound something like this: “Ladies and gentlemen, we have achieved cruising altitude. Feel free to just drop out, tune in to your body, and settle in for the next 18 or 20 miles. Let the crowds carry you to the medal stand. See you in about 4 hours.”

With Garmin doing all the running associated math for me, all I have to do is respond to the little beeps and keep running. Now, I sound like Pavlov’s dog. I digress. Let’s continue.

  1. Dear Fashion, Meet Practical.

I’m not all that into fashion. No one looks good after running 26.2 miles. Except maybe Shalane Flanagan. She looks good at all the miles. But the rest of the world looks like a hot mess that’s been through the blender and then chased by a pack of rabid squirrels when coming across the finish line of a race.

This watch is pretty. The package says the strap is blue, but I’m honestly not sure if it’s blue or green. Compared to my old sport watch, it’s very attention getting. Not only does it look good, but it is practical too.

The screen is large print, so I can see the display no matter how much sweat and tears I’m covered in. It’s waterproof. I would even go so far as to say it’s sexy. I also just finished a run, so I could be pushing it a little. What can I say? I’m in love.

3. My own personal cheerleader.

Now, when I first programmed this watch for the 10:1 sequence, I thought I messed it up. The watch beeped and there was a 1 and 8:00 on the screen. All I could think was “Noooooooo. I don’t want to walk every 8 minutes. I want to walk every 10.” Then I realized it was telling me I had just ran an 8-minute mile. All was right with the world. The watch was performing even better than I expected.

When I reached the 10 minute mark, the watch did a series of 3 beeps to let me know I needed to slow down for my 1 minute walk break. When I got to the end of my 1 minute walk break, the watch beeped twice, then instead of the third beep, it played “Charge.”

Yup. That’s right. It plays that 6 note sequence right before everyone yells “Charge!” Whoever programmed this watch has a sense of humor. They must also be a runner. How cool is it to have your watch cheer for you to start running again after your 1 minute walk break? I have my own personal cheerleader right on my wrist.

Not only does it cheer for me to run, but when I reach “Goals” there is a display of fireworks on the screen. I honestly have no idea what “goals” I’m reaching. I didn’t program any in, and I have no idea what it means. The watch gave me fireworks once after my run when I was in cool down. I got fireworks again on mile 2 of a run. I have no idea why. But, I’m glad the watch is happy and giving me fireworks. I’m wondering if it likes my heart rate or something, but I honestly have no idea whatsoever what the whole “goal” and fireworks thing is about. Who cares? I’ll take them.

  1. Technology for the challenged.

Part of my reluctance in getting a GPS watch is all the technology involved. I have a hard enough time using my cell phone. I’ve had the same phone for 3 years and I still don’t understand it. I do not need two devices that are hard to use. Plus, I had heard a lot about GPS watches and satellite signals, synching, etc. It just sounded like way more technology than I could deal with.

I am happy in that I was able to program the watch to do exactly what I wanted it to do. Not only that, but it does some things that are surprising to me but I am really happy about. This watch is definitely very user friendly for the technology challenged. I have not had to plug it into a computer, internet, or sync it to anything, so that is even better. I just charge it, turn it on, the buttons are easy to use, and I can read everything easily on the large print screen.

The watch is also making the math easier for me for my running statistics and spreadsheets. Yes, I am that kind of runner. That is part of why I completely changed my running plan this year. I analyzed 10 years of data to figure out what I did during my best year and then try to replicate it in the safest way possible. But the watch is making my math and data analysis easier too. I like it when technology helps me, even if it is smarter.

  1. Worth the splurge.

While I keep saying I can’t get over spending more on a watch than my running shoes, it was worth the splurge. I got one of the entry level models that does everything I need to do, so at least it is not one of the watches that costs say, one month’s rent. This watch was the equivalent of buying one and a half pairs of running shoes.

Yes, the watch was more expensive than my shoes, but at least it wasn’t double the price of my running shoes. So, I can live with it. It was worth the splurge for all the data I am getting out of it and for how much easier it has made running this week. I have enjoyed my runs so much more when I don’t have to think so hard and can just go. After all, that’s what running is supposed to be is fun. It’s not all data, pace, and negative splits.

These are the true confessions of a technology convert. I have 3 more weeks to play with the watch and become comfortable with it before I officially start training for my fall marathon. So far, I can honestly say that Garmin rocks! I’m looking forward to incorporating this new piece of equipment into my training plan.

Canadian Style

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Since this year’s race is a small, local run with no medal, I’ve decided to play around with my training schedule a bit. I’m throwing it back and going Canadian style. Toronto is the city in which I ran my second marathon and it is hands down my all-time best time. I can no longer call it a PR, as it has been longer than two years since I’ve done Toronto, but it is the best experience.

What made Toronto unique was that I ran with pace bunnies from John Stanton’s Running Room using the 10:1 run/walk method.  Especially in America, many marathoners and spectators think that being able to run the complete marathon without stopping or walking is how to get all the glory. Spectators always cheer with added enthusiasm when you slow down for a walk break in a marathon; the crowd tries to will you to keep moving.

As I get older, I am starting to appreciate the run/walk method more. The word on the street is that run/walk methods are great for older runners (40+) and those with injuries or who are prone to injury. While I am not yet 40, I am feeling the effects of some injuries wearing me down. I’m not sure how many marathons I still have in me. As the popular saying goes, “there will come a day I can no longer do this. Today is not that day.” Not only has the run/walk method resulted in my most successful race times; I came through with minimal to no injuries in those races.

I researched a few different run/walk training methods. In the United States, the Jeff Galloway method is quite popular. With all due respect, the Galloway method is way too complicated for me, and when trying it, I did not see any of the benefits I see with Canadian style. I love math when I’m standing still, but when I’m running, I just can’t math. You know, that moment when you get “in the zone” and your brain turns off because you’re running on autopilot. If you’re the type that loves doing hard math while you are running, definitely look into the Galloway method. For me, Canadian style goes by 5s and 10s, so the math is a lot easier for me to handle when running.

I’ve always inadvertently incorporated some style of run/walk into my runs. My training runs are primarily on a trail. I typically walk the footbridges (usually people are fishing there, and I don’t want my pounding feet to scatter their dinner), and in races, I walk the water stops. I have ran some races in below freezing weather, and water stops can be quite slippery, not to mention there are potential tripping hazards in water stops such as discarded cups lying about.

This is the first time that I am purposely using the run/walk method to train in a distinctive pattern as well as planning on using it in a race. The hard part is going to be listening to the crowd for those 1-minute increments when I’m walking. In Toronto, we were all using the 10:1 method en masse, so the crowds were used to seeing large groups of runners slow for a 1-minute walk every 10 minutes. Those 1-minute walk breaks help your endurance so you can go the distance as well as recharge your muscles and reduce the chance of injury. I’ve officially been a distance racer for 10 years now, and as I am approaching 40 (but not quite there yet), I am all about preventing injury so that I can be a distance runner and distance racer for as long as humanly possible. Life is the ultimate marathon and I want to be doing this running thing as long as I can.

Incorporating the 10:1 program into my training has been beneficial so far. I have had two 12-mile longs runs now, and they seem easier. I’m not as worn out after the run, and my results show that I’m running each mile an average of 20-30 seconds faster. We will see how those results bare out when I actually run my race on September 23.

I’m going back to the Canadian style of running that I found so helpful in my early races. I’m not sure how I got away from that. I can definitely pinpoint when. Using data from my own races over the past 10 years, there is a definite difference in performance when I was running Canadian style compared to when I started going all out “run the entire thing no matter what” American style. The person who crosses the finish line in a marathon is not the same person who crosses the start line in a marathon. It is everything in between those two lines that makes the type of person and runner you are. The journey defines you.

If my race goes well this month, then I intend on using the 10:1 method from the very beginning when I train for the 2018 running season and for Philly. Historically, I have my own race data to back up the claim that I should be running my races Canadian style. That’s not to say that this method is for everyone, but it looks to be the best choice for me.

It is also important to learn to not get discouraged when spectators are urging walkers to start running again. Hey, I’m running for 10 minutes, and then walking for 1 minute. Nowhere in that equation do I see the word “stop.” I’m a marathoner. Run, walk, crawl, dragged, (or when in Philly, in drag), I cross the finish line. There is no shame in taking walk breaks as long as you cross the finish line. Less than 10% of the American population will ever finish a marathon. I have 14 medals doing this. I’m way ahead of the curve. Just keep moving.

Speaking of moving, my theme song has changed yet again. I’m not sure if it was bad juju or what, but I had changed my running theme song in 2015. For 13 medals, that old Eminem song from 8-mile was my groove. I changed to a different Eminem song in 2015, which is when I had that tear in my hip. That race was bad news. Hopefully I’m not jinxing myself again. If this race goes poorly this year with my new theme song, I’ll have to go back to my “Lose Yourself” days. But, I’m hoping this tune is a lucky one. My new theme song is below. Happy running, eh?

 

Going Local

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After the disappointment of having to forfeit the entire 2016 running season and having it be the first lost year of my running career, the 2017 running season is on, if with a somewhat quiet whimper. I’m going local this year.

Being that I was hospitalized last year for stroke symptoms, I decided to keep 2017 low-key. I’m running a half marathon in September. It is going to be the first time I have ran a race where there is no medal involved. I’m doing this one not for the competition, but rather for the accomplishment. After surviving a stroke and losing an entire season, I just want to cross the finish line to be able to say, “I did it. I can still run.” What doesn’t kill you makes you stronger, right?

Not only will I be running a local race this year, it will be my first time running a distance event that is on a Saturday as opposed to a Sunday. In my geographic area, 5ks are traditionally on Saturdays, while half and full marathons are traditionally on Sundays. Running a half marathon on a Saturday is going to be a new experience. It has totally given me a new training schedule than normal this summer.

I will be running a race where I can sleep in my own bed both the night before the race and then return home within 30 minutes after it ends. The race is a fundraiser for the local YMCA a worthy cause in my own backyard. You know if I’m not running for a medal, I better be running for charity. There is also that whole “for the love of running concept” that was the slogan of the 2013 Philly Marathon as well.

Speaking of Philly, my second reason for a toned down 2017 running season is to hopefully be able to gear up for a spectacular 2018. 2018 is going to be a huge year in my running career, quite possibly the biggest one yet.

Here’s what’s in store for 2018: I’ll be 39 and plan to fun the full marathon in Philadelphia. It will be the 10 year anniversary of my first full marathon (which was Philly), it will be my 15th medal overall, it will be the 5th medal I receive from Philly, and it will be the 25 year Anniversary of the Philadelphia Marathon. 2018 is going to be a huge year. A quiet 2017 running season is just what I need to be able to get back in the game and prepare to go full force into a glorious 2018.

I’m hoping to have a positive experience at this local race in September. I have so many races in my backyard, its probably time I have checked some out. I have been hitting the race circuit pretty hard the past decade. It was only a matter of time before I was knocked on my ass.

I’m also toying with the idea of retiring from the full marathon distance. I want to do at least 3 more full marathons before I decide for definite. I’m going to do Philly in 2018, then 2 more yet to be determined. I will still keep running half marathons, but I think I might be near the end for the full marathon distance. The half marathon is actually my best distance competitively, although I love the challenge of full marathons. Full marathons will always be my first love. Depending on how next year goes, I may only have a few more full marathons left in me. We will see what the future holds. My health situation seems to have other ideas.

For 2017, I am staying local running a tiny half marathon that is raising money for a great community organization. Sometimes when you are knocked down, like I was with the stroke last year, you are forced to realize what is all around you instead of continually reaching for something farther away.

Based on my training so far, I’m a little worried that my half marathon next month is going to be slow and not the sub-2:00 times I am used to running normally in the half marathon distance. I’m okay with that. After the year I have had, I just want to be able to say, “I’ve still got it.”  Then I have an entire year to work on preparing for a huge 2018.

What I do know is that whether competitively on the race circuit or locally in my own backyard, I won’t stop running. When I was down with stroke symptoms last year that was what I cried about the most. If I couldn’t run, I at least needed to walk. This has been a long year for me. I may be downgrading by going local with no medals, but the real reward is that I am still able to do what I love doing the most. That’s what matters.

 

 

Back in the Saddle

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shoe pic

Look who is off the injury list with a 2-mile trail run! It was a balmy 39 degrees as I laced up my second pair of Mizuno Wave Rider limited edition model 15s today. I was very fortunate that in my first run back after my last marathon in which I tore muscles in my right hip that I was able to run comfortably without pain today.

I was very fortunate in this injury in that I received stellar medical care and was able to have the luxury of listening to my body completely in regards to what it needed to heal. My massage therapist introduced me to Thai massage to help with this injury, and I highly recommend Thai massage not only for injuries but also for routine maintenance. While I have traditionally received Swedish massage, now that I have experienced Thai, I do not want anything else. Apparently, if you go to the hospital with an illness or injury in Thailand, hospitals provide this type of massage as medical care. After having 4 sessions to aid in the recovery of a torn muscle, I completely understand why this is medical care.

Now that I am off the injury list, I am officially in the off-season. Off-season is the time for cross training and for building strength for the upcoming 2016 running season. I have spent my time on the injury list fully evaluating my injury from all angles, and have determined the best ways to prepare for the next running season. I have figured out which muscle groups need to be worked and how in order to avoid a repeat of the injury I received this year.

Runners are not made on race day. Runners are made in the days and months of training preceding the race. While I am not currently actively training for the 2016 running season, I am working on cross training and strength that will provide the base I need in order to train in 2016. While I am running this winter, my mileage does not often go more than 5 or 6 miles in the off-season. My running is supplemented with swimming, strength training, plyometrics, and various stretching, lengthening and flexibility routines.

While I was ecstatic to be back running in my Mizunos today, I know I have a long road ahead to be sure that I can build a better base for 2016 that will be impervious to the injury that plagued me in 2015. The off-season is not the time to be soft. The off-season is the time to work all muscle groups that do not always get worked once the high mileage of full marathon training kicks into gear. I anticipate that I will not need to start training for my 2016 race until about June or so. I have about 6 months to work my muscles to make sure they are injury-proof for the next race.

The best part of the off-season is the flexibility and creativity that is involved in this portion of the training process. Think of Rocky in Philly chasing chickens or pounding cattle ribs. This is the time of year when training does not have to be orthodox, as long as muscle groups are being worked and prepped to be able to handle the intensity of marathon training that is yet to come.

So, I am back in the saddle again. It may only be 2 miles, but I have a lot of work ahead of me. While I am technically off the injury list, the injury is never far from my mind, as I now must work to be sure that it does not happen again. It’s good to be back.

 

 

Beauty in the Breakdown

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14

In 14 races, I ran my worst marathon this past week. It was wicked hard, but it was also an amazing learning experience. They say you can’t enjoy the good runs unless you know what it is like to have a bad run. Well, now I can appreciate the good runs more.

In this race, I learned what I like and don’t like in a race. I learned how to push myself way beyond my comfort zone. I learned to rely on my training. If I had not been adequately trained and prepared for the challenges I faced, then the outcome would have been a lot worse that what occurred.

As far as the race itself, this is what it taught me: I do not like small races. With only 3,000 runners, this was my smallest marathon ever. I usually do the large city races with 30,000-40,000 runners. In such a small race as the one I just did, there is not a lot of crowd support, and medical care is so stretched out that it’s scary. I am used to the big cities where thousands of people line the streets screaming each and every mile unless I’m running on a bridge. I am used to having a medical professional within eyesight for the entire 26.2 miles. The positives in running a small race and learning this, is that I was able to prove to myself that I can make it without those amenities. I was able to push through and finish the race without an iPod, without cheering crowds lining the streets, and without the constant presence of medical support. I can run a marathon without those amenities. Do I want to run a marathon without those amenities? No, I don’t.

I sustained an injury to the TFL (tensor fasciae latae) muscle in my hip somewhere between miles 18-22. If I had been on a course in a much larger city, medical professionals would have noticed the injury sooner and pulled me off the course. I would have been a DNF (did not finish). Instead, I pushed on to make the finish line. First, I did not understand exactly what was wrong or was happening, and second, I am one of those stubborn runners who push on just to get the medal.

I am fortunate in that I was adequately trained to be able to handle this injury in such a way that it will eventually heal and I am expected to make a full recovery. However, sustaining the injury has led me to a second reason why this was my worst race ever.

The course description was not accurate. Most course descriptions are not accurate. I have run marathons described as flat that were in fact gently rolling hills. I have run marathons described as gently rolling hills that were in fact downhill. While most race descriptions are not entirely accurate, they are usually pretty close to truth. This particular course was described as downhill, so I trained for a downhill race. What it was, in fact, was a hilly race. They were not gently rolling hills. They were not rolling hills. These were hills. There was a huge discrepancy in the description and elevation maps compared to reality. Sure, there were many course changes prior to the event, that required re-certification and new measurement, but there was a gross discrepancy in what was described and how I spent 5 months training.

After my injury, the medical personnel confirmed that the injury would have been much worse if I did not have the muscle tone that I have. I trained for a downhill course, and that was what I was prepared to run. A course that was extremely hilly put more pressure on my body that it could handle; I was not prepared for hills. HILLS. They were not rolling, nor were they gentle. I have run hill races before. I have done fine on hills courses, when that is what I have trained to run.

This race also taught me that the 2015 training season was my best training season ever. I was very well prepared to run a marathon. At my 18 mile split, prior to injury, I was on track to set a PR and within minutes of a potential BQ. At the end, it all fell apart due to injury and ended up being my slowest marathon time by over an hour. The important part was that I was able to finish and was not a DNF.

I have learned to do better research when looking into races to run. I usually try to choose established races so that kinks like this have already been worked out. This marathon was the 20th anniversary – I figure 5+ years to be my barometer for “established.” However, due to the drastic course changes that occurred in the weeks right before the race, the course I experienced was way different than the one for which I trained.

I will definitely be making changes and improvements to my training for 2016 to be able to strengthen the muscle currently injured. Right now, I am thankful that the surrounding muscles are strong enough to be able to support the one that literally took one for the team.

I am so thankful for every single day that I get to run. I can’t wait to heal and to come off the injury list to be able to run again. This race and this injury have taught me that I am so blessed to have been able to participate in 14 races so far. While I am looking forward to many more, I need to be able to continue to run smart.

I can’t believe that it took me 14 races to learn that I do not like small town venues. You grow through pain. You also learn so much about yourself once you go beyond your comfort zone. While this was my most challenging race in 14, I feel like I have learned so much about myself that is only going to improve my race decisions, training, and preparation for the future.

There is beauty in the breakdown. Without this experience, I would not have learned what I was capable of doing, or how adequate my training is, or what I don’t like. Sometimes knowing what you don’t like in life is as valuable as knowing what you do like.

I have been very fortunate in my running career thus far in that my good runs and races have way outnumbered my bad runs and races. This is pretty much only the second time in 14 races that I am saying, “I will never run that one again.” For the record, the other race I have said that about is due to logistics of the host city surrounding the race, not the course or race itself. This is the first time in which I loved the host city, but loathe the race.

I have learned so much through this negative experience than I have through my positive ones. The beauty in the breakdown is being able to take this knowledge to ensure that my race schedule for 2016 is amazing.

I’ll be on the injury list for the rest of the 2015 season, but I’m looking forward to the 2016 running season as being stronger, faster, and better. That’s the beauty of the breakdown.

The Insanity of Taper Mode

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IMG_9734

The last three weeks of every marathoners training plan are not only challenging, but also crucial. Taper mode is that point at which your body is fully trained and prepared to go the distance of 26.2 miles long on race day, but your brain does not agree. To complicate this process, your training plan now says that you are supposed to decrease your mileage, rest, eat, and hydrate well in preparation for race day.

This seems to make total sense until you actually reach the point in the training plan where you enter Taper Mode and your brain screams: “Nooooooo. Noooooo. We’re not ready! We can’t do this! We must run more! I am not ready for the start line!”

To which your body responds: “Chill. We got this. We ready. We trained. Now is time to rest and gather our stores of glycogen and other nutrients to be able to perform.”

Yes, you are, in fact ready to race.

Your brain is not going to hear that. Your brain is not going to believe. Taper mode is called “the insanity of taper mode” because this is the point at which even the most psychologically robust completely loses their mind.

You develop OCD. You tell everyone you live in a bubble and to not touch you.

You’re like the llama in the Emperor’s New Groove telling everyone to not touch you.

The last few weeks before a marathon, you are also at your most vulnerable, immune wise. You sanitize everything like an air lock on a spaceship. Then you sanitize it again. You sanitize so much you should buy stock in soap and baby wipes.

Your training plan for Taper Mode says 6 miles. You cheat. You run 8 miles instead.

You panic. You pray. You make deals with both God and the Devil and anyone else who seems like they may be able to help you in any way. Your brain is on full-out psychotic freak out mode because it just realized you are about to run a MARATHON and that is 26.2 miles long. It’s way different from those Netflix marathons you’ve been doing to try to cope with Taper Mode.

All you need to do is make it to the start line healthy and strong. If you can make it to the start line, your body will do the rest. The start line is just as important as the finish line. In order to complete a marathon, you must cross both.

You start reading inspirational quotes, books, blogs, magazines, and watching inspirational movies to try to get yourself over the hump. You start imagining worst-case scenarios. You mentally prepare for this race better than some cult about to eat the pudding before the Hale Bopp comet. Run, walk, crawl, drag, or if in Philly, IN DRAG, you will cross the finish line. You imagine every single possible way and scenario to finish 26.2 miles because your brain does not think you are ready. You break it up into chunks: it’s a 5k with a 23 mile warm up, it’s a 10k with a 20 mile warm up, and any other chunk you can break down.

Meanwhile, your body is relaxed. Your body knows. Every fiber of every muscle in your body has been trained. The imprint of the 500+ miles you have run in the 5 months it took to prepare for the race are ingrained in your muscles. Your body knows what to do.

Your brain needs to get it together.

Calm down, man.

It doesn’t matter if it is your first time, your 20th, or your 50th, Taper Mode always feels this way. For me, I am going for medal # 14. Taper Mode is always the same. Your body is ready, and your brain is completely freaked out. You have followed the training plan, and the training plan has worked 13 times before. You will be fine.

But honestly, the insanity of taper mode makes the marathon that much more beautiful. When you lace up on race day, cross the start line, and get into the rhythm of the race, you will find that moment where your brain finally agrees with your body and calms down: “We got this.” That moment, when everything clicks into place, you just fly like you are on cruise control, and enjoy the moment for which you have spent a significant amount of your year preparing to do. That is the moment of marathon magic.

So while the insanity of taper mode is sure to be annoying and drive everyone crazy, in some ways it is necessary. Being able to appreciate how far you have come and everything you have OVERcome to get to this point is part of the marathon magic. The miracle is that you had the strength, the discipline, and the fortitude to train for those 5 months. This is for the Sunday morning long runs when you would have much rather stayed in bed and listened to the radio, this is for all the times when you ran in the pouring rain because you had to get the miles in, and a treadmill would have been worse punishment than anything mother nature can muster.

To run a marathon, you have to go a little crazy.

“But I’m not ready,” says brain.

“Yes, we are,” says body.

“We will start and we will finish,” says heart.