Racing for the Cross

Completing Number Three

2010-11-04T08:32:00.003-04:00

As I am now four days post the 2010 Marine Corps Marathon, the soreness in the lower half of my body has finally subsided. Though I feel I did not "hit the wall" in the purest sense, the last few miles of the race were quite painful. Running experts will tell you the soreness in the lower extremities sometimes lasts up to a week. My very limited experience is mixed.

My first marathon was completed in Huntsville, AL in December of 2007. To say I hit the wall in that race would be a major understatement. The following week was quite uncomfortable as my legs ached from the lactic acid as it slowly worked its way out. But the longer term injury was what affected me most profoundly. My feet were completely worn out. My podiatrist recommended I not run for two or three months to let them recover. I only slightly obliged him.

My second marathon was again completed in Huntsville, AL two years later with drastically different results. Owed to superior training, I knocked 50 minutes off of my time and crossed the finish line feeling like I could do more. There was no wall to hit in that race and I convinced myself of the merits of logging more miles and increasing speed work. Unfortunately, a painful lower back sent me to therapy where my therapist suggested I not run for 6-8 weeks. So, once again, I spent January and February in rehabilitation mode.

A year later, I find myself analyzing my performance in the 2010 Marine Corps Marathon and making decisions about what to do next. The reference to muscle soreness does belie the fact that the race was unkind to me. Though I felt my training was quite adequate, something happened to my legs along the streets of D.C. It could have been the early miles of the race that undulated through the hills of eastern Virginia. It could have been dehydration as I unintentionally eschewed water along the course. Or, it could have been my running style that put demands on my legs that are unnatural. Either way, the last few mile split times illustrated how slowly I finished. Good news is forthcoming, however, because this time I have managed to emerge from the racing aftermath with no real injuries. I feel like I am primed to get right back on the streets and plan for the next challenge.

My reason for attempting this marathon was really two-fold. As most runners will attest, the sense of accomplishment at finishing an event like this is all the reason one would need. This year I had the opportunity to participate with a group of runners who, by virtue of participating in MCM, collectively raised over $40,000 in the fight against Alzheimer's disease. Being part of a family that suffers from the effects of the disease has motivated me to become more activist. The opportunity to raise money to fight Alzheimer's presented me the avenue on which to actively do a small part in the fight.

So my larger motivation for doing Marine Corps Marathon has resulted in a personal achievement of $2,000 raised. The achievement was certainly a joint effort; my physical exertion and my supporters' financial backing. I want to thank each one of them again for believing I could conquer the challenge. Their faith in me and willingness to contribute have made this a successful venture. I proudly proclaim this marathon experience to be a huge success. I proudly record marathon number three as a race to be remembered.

Gaining Strength in the Face of Adversity

2010-08-31T06:13:00.003-04:00

As another August in my life winds down to completion, I am given pause to reflect on events of the month. It has been mentioned in more runners' tweets and blog posts this summer than most any other topic, but I will mention it again. This summer has been HOT and August was no exception. Over one 26 day stretch the daily highs never tarried under 96 F.

To say this had no effect on runners' training efforts is to beg insanity. But the real question, though, as the air temperature cools and humidity drops, is "Has it had a positive effect or a negative one?" Is it possible that the extreme conditions could have had done more good than bad? It all depends on how the runner has responded to the negative conditions. Proper hydration and nutrition and a healthy respect for the elements will go a long way towards insuring that training efforts are productive and not destructive.

On a particularly rewarding interval workout this morning, this writer was reminded of the physiological reality of the human body's reaction to stress. On the cellular level, the body must find a way to get the right amount of nutrients to muscle cells as they are put under extreme stress. The hotter the ambient air temp, the harder the cells must work to provide nutrients AND cool the body. So, it must not come as a surprise that cooler, drier air taxes the body less. The beauty of the bio-physics was experienced this morning and greatly welcomed.

As the layers of the training envelope are peeled back, it is expected that a more conditioned body will emerge. Though it has been hard to detect much improvement this summer, a glimpse of that anticipated conditioning is emerging. This body is gaining strength. This writer is beginning to see some flickers of light at the end of the steamy tunnel. Join in a welcoming hand of applause to fall weather. Join in praising God for the beauty of this world and the miraculous, indomitable human spirit.

Finally Committed

2010-08-15T09:34:00.003-04:00

Don't let the title fool you. Though, it would probably be reasonable to assume I could be committed to an institution, that is not what this post is about. Just the past week, I finally decided for sure that I would be running the Marine Corps marathon in Washington D.C. in October. For the past three months I have been quite ambivalent about it because of the logistics of finding time to make the trip and physically getting to Washington. I guess the biggest obstacle was monetary but I have decided that this is a race I am meant to do and I will some way find the money to get there. In addition to being a participant I have decided to join the racing team representing the national Alzheimer's Association . I have committed to raising money for the research foundation that is concerned with finding a cure for Alzheimer's and giving support to those who have the disease and the families of those who have it. Since I have a family member that is diagnosed with it, I feel a strong draw to doing something to help the cause.

Thankfully I had planned ahead enough to at least register and be accepted to the race and begin training. As a matter of fact I am presently in week 12 of a 22 week plan and staying right on course. This summer has been a rough one making training especially challenging and I am thankful to be on schedule with my mileage. The weekly totals continue to increase, however, and I have got to get tough and stay true to the schedule. I think the tougher part, now, is going to be the fund-raising I have to do for the ALZ Stars (Alzheimer's running group). I have never been one to participate in a cause, but I feel this is one to which I can lend my efforts. I am now fully committed to running the MCM and honorably representing those who have been affected in some way by Alzheimer's.

Training for Anither One

2010-06-05T22:44:00.002-04:00

Just a day past my daughter's 22nd birthday and we are well into the month of June. Living in the South means summer has already started despite the fact that officially it's not here until the 21st of this month at 7:30 AM EDT. But the fact that the sun hasn't hit it's zenith, yet, doesn't change the reality of heat and humidity; even at 7:00 am. Hitting the streets this morning for my long weekly run quickly reminded me how tough it is to run when the temperature already is north of 70 and the air is thick as molasses. This happens every year; this cruel reminder of how much a body can sweat and the toll this physiological phenomenon takes on a runner's stamina.

Since I managed to register for the 2010 Marine Corps Marathon being held in Washington D.C. on October 31st, my sights have been set on the beginning of training season. I have been able to maintain a base level of fitness, while not the best, hopefully will give me a springboard into the regimen that will follow. 16 weeks of training preceding the late October date will mean training starts the last week of this sultry first month of summer. Though I have not decided which training plan I will use, I imagine it will be very similar to what I used last year in preparation for the 2009 Rocket City marathon. It takes a lot of hard work to get ready for a marathon if one desires to run fast. The question bouncing around my head right now, however, is whether my body can hold up to the training with becoming injured.

I knocked out a 10 mile run this morning in less than 90 minutes and felt fairly well, but I sure wanted to stop and walk more than once. I thought about the multitude of runners starting their training plans for fall marathons and decided to tough it out and keep running. This is where the ole bod gets in top shape; pounding out the miles when the weary legs and labored breathing say, "pack it in, big guy, and walk a while." This is the time when running through the pain is what creates a tough resiliency to quitting. Uncomfortable as it may be in the steamy mornings of summer, the payoff will come when one breezes through 26.2 miles and sets a PR. Now, if I can only keep that focus for four months.

A Commitment to Run

2010-05-09T09:02:00.004-04:00

I was up Saturday morning early but didn't get out until 7:00. The weather looked beautiful out the window but when I got out in it I realized our old friend humidity was back. You got to love running in weather like this. It takes a whole new level of commitment to get in and stay in shape in an environment like this. The past week has been tough running and I have been struggling trying to put my finger on the reason. I have been running continuously now since late February and consider myself in reasonable shape but lately it feels as if my legs are made of lead. My conclusion has got to be the weather. I have read somewhere that an increase in air temperature and humidity has a profound effect on the body's response to physical exertion and I am here agreeing wholeheartedly. That really goes without saying but the magnitude of the effect is startling.

I am to begin my fall marathon training in about a month. This is where it really gets fun. I remember how the training went last summer and how effective it was in getting me in shape for the December Rocket City marathon so I am looking forward to that same level of response and achievement. There is nothing like working hard through a training program and experiencing the results. But, if only I didn't have to sweat so much! Oh, I will sweat alright and it is going to happen at all hours of the day. If my at work schedule repeats itself from last year I will be up running at some ungodly hours and sweating all the while. Anything to get myself in shape.

Struggling Through It

2010-04-26T05:15:00.007-04:00

Like rain falling from the edge of a gutter-less roof, the drops of sweat fell from the bill of the runner's cap. The regularity and constancy of the drips suggested the cap was completely saturated and could absorb no more. The stride of the runner caused the arms to cross in front of his body and under the bill of the cap. Each drip of sweat falling on the arms conjured up thoughts of Chinese water torture, as the level of annoyance rose. As long as the run continued and the level of activity remained high, the generation of body heat and the perspiration and the saturation of the cap and the dripping of the sweat continued.

Summertime running is made of experiences like these. But when the summertime experiences come in late spring it really doesn't seem fair. Of course, to suggest that fairness has any relevance when dealing with the weather is to beg lunacy. There will most certainly be days like these in every runner's life; days when it feels as if the legs are filled with lead and breathing is labored and uncomfortable. Runners' commentaries are filled with references to the dog days when one "just doesn't feel right." Thankfully, days like these are few and the memory of the "good run" lingers more prominently in the mind. If this were not the case, running would not have the reputation it has.

Struggling through the bad run is the only way to deal with it. The tough days will come and they will present one with some temporary challenges but by struggling through it, the next one will be better and before it is realized, there will be so many good days that the bad ones will quickly fade into the distant past.

Will I Ever Learn?

2010-04-10T17:19:00.005-04:00

Running journals are replete with references to proper nutrition. The science of nutrition has taken its place among popular topics of discussion for athletes desiring to achieve higher levels of conditioning. The human body reacts favorably to physical exercises if it is fed properly. So, it should not come as a surprise to anyone participating in a physical activity such as a ten mile run that doing so without the proper nourishment will yield unpleasant results. In addition to needing fuel for the process of creating energy, the body must be hydrated sufficiently. The body demands
a tremendous amount of caloric input in order to perform well under physical exertion.

Why is it, then, that a runner would go for a run on a beautiful spring weekend day without properly feeding his body? I consider myself of reasonable intelligence but that was not demonstrated on Saturday. The day started out differently than most of my long run days. I like to get my runs out of the way early in the morning before the heat of the day sets in and in some strange way the relative quiet of the morning solace helps me perform. A late night before kept me in the bed longer and by the time I got up, the morning window of opportunity had passed.

Busily starting my day, I failed to eat breakfast, which is never a good thing. For some reason, though, there have been times when I have rushed off to work without performing this important day starting activity. It is never good to get into a day without kick-starting the body's metabolism with a good breakfast. If one is going to skip a meal, don't let it be this one. OK, mistake number one. My next folly that morning was a failure to hydrate. This is not unusual for me. For some reason, I have always had a problem drinking enough water. This is a habit I certainly have not established and on this day, the effects were telling. Mistake number two.

I had to go into work to take care of a few things and before I knew it, the day was approaching its midpoint and I still had a ten mile run to complete. Not only was I getting stressed by the minute but my fuel gauge was nearing "E". Whenever I go to work, I tend to get absorbed in completing tasks and forget certain needs. With a period of bodily exertion looming on the horizon, I was setting myself up for a rough time by neglecting to eat and drink. When noon arrived, I had enough. Grabbing my gear I changed clothes, cranked up the Garmin and hit the uptown streets of Columbus. The plan was to run down to the river and along the riverwalk for five miles and then traverse that path to make my ten. I had thought this was a good plan, but ultimately it would prove to be ill-conceived considering I was now going on about 14 hours since I had eaten and having had not nearly enough water to drink.

The day was beautiful with skies so dark blue, they almost looked black, and I felt pretty good. The plan was to average an 8:30 pace and the first few miles rolled by obediently. The riverwalk was fairly crowded that day and I alarmed more than one pedestrian with my extremely heavy breathing. There is a reason a body needs proper nutrition before an activity like this. For me, this was a fast pace I was maintaining and that level of exertion comes at a price. By the time I made the midway turn my fuel tank was empty and hydration was at a low. My legs starting protesting the demands I was placing on them. Their requests for energy were refuted because of my failure to prepare for this run.

The run was completed in approximately the time I had planned; 10 miles in an hour and 24 minutes for an 8:24 average pace but what was telling was how I felt at the end. As I train for races later in the year, the goal is to get stronger for greater demands that marathons distances will place on me. The way I felt Saturday at the end of that run suggested I couldn't run 26.2 miles if my life depended on it. I console myself in the fact that I haven't really starting my training program, therefore I shouldn't be so hard on myself. But, I had committed a cardinal sin this day. No training activity should ever be attempted until the body is ready for it. I was not ready for this one. This is not the first time I have made a mistake like this. This is not the first time I have gone out and abused my body because I wouldn't take the time to get properly nourished. I certainly hope its the last. As I contemplate the races I have scheduled this year and as I ramp up the demands I will place on my body the need is only going to be greater.

Maybe there is a reason so much emphasis is placed on proper nutrition in the running ranks. It should not be such a revelation to me. If one is to reach a certain level of fitness, one must listen to what the body is trying to say. "Feed me, water me, give me nourishment for those demands you are placing on me." I need to learn a lesson from this. We all need to learn from my mistake. Good running preparation starts with what we put into the body. If we do it right, we will be able to get out of the body the performance we desire.

A Paradoxical Wonder

2010-04-06T04:45:00.008-04:00

We live our lives in a shell that has been described in a multitude of ways. The human body is a wonder that defies imagination and tests the ability of one to properly put into words how intricate and delicate yet durable it is. We see examples of these extremes every day. A freak accident takes someone's life and we are left shaking our heads at the senseless nature of it. A simple slip in the shower or misguided step in traffic and we experience an event that has catastrophic results. On the other had, a twisting fall from 10,000 feet that leaves one broken yet still alive and the question arises as to how one could survive. The paradox of the human body never ceases to amaze.

The deep and unanswerable were brought to the forefront of this writer's mind last week when the observation was made by my son of the indomitable nature of the human heart. From the time one is born until they die, the heart never skips a beat. In a variety of situations and under conditions that are often far from ideal, the beat goes on. As the hardy, highly developed, muscle responds to electrical impulses from the brain, its pulsing forces life-giving oxygenated blood throughout the body.

After only a few weeks of development, a fetal heart, though just a simple tube, occupies a large portion of the fetal body. Despite its simplicity, its beating serves a vital purpose in the development of the new life. As active growth takes place in the womb, the heart supplies much-needed nutrients to the still small, yet amazingly complex human life. From its earliest inception a human heart begins its relentless life of beating in a myriad of situations. It is amazing to think that such a delicate mass of muscle could be so capable of surviving so many adverse situations.

The tireless, sojourning heart insures our tired and worn bodies are supplied with the life-giving blood we need. But what about the opposite end of the paradoxical scale? If the heart is such a tough survivor, why does it also seem so delicate and vulnerable? In our society today a sea of maladies lap at the shores of good human health. Heart disease is the number one cause of death in this country. Such a durable organ can be taken down in a relatively short period of time by the unfortunate consequences of life choices; high stress, poor diet, lack of exercise. All of these poor habits play a part in the onslaught the human heart has to withstand. Yes, it is a tough organ, but it can be delicate as well.

Regimented aerobic exercise taxes the cardiovascular system. But in the life of a healthy heart this taxation only makes it stronger. The heart pumps a volume of blood each day that staggers the mind. An average heart can pump somewhere around 2000 gallons per day, while it has been shown that the heart of a world class runner can pump five times that amount. A good workout of hard running or swimming can work the heart like no other exercise. The heart is a wonder. Let's make sure it is healthy and able to do its job. In most lives, if proper care is given it, the heart will pump continuously for 80 or more years. So tough and yet so fragile. The heart amazes. The heart is unwavering. Let's make sure it can do its job. Let's keep it healthy. It is a paradoxical wonder so let's make sure we give it the best chance at working nonstop for the rest of our lives.

Correr en Monterrey Mexico

2010-03-19T12:34:00.006-04:00

The better part of this week was spent in Monterrey, Mexico on a business trip. It was my first visit there and I was taken by the majesty of the scenic vistas. The views from the work site made it almost enjoyable having to be there. Despite the upside of enjoying the Sierra Madre range and being in a new and different place, the downside to the work I had to do there was the inability to do much running. As a matter-of-fact I didn't do any until my last day there. I brought my gear in case I had the opportunity and my training schedule definitely called for mileage this week so I needed to get some time in where I could. It is tough to train for a race and miss several days so I was bent on doing some kind of aerobic exercise. The work I had to do at the truck plant required me to be on my feet all day long so it wasn't as if I was sitting at a desk but I still needed cardio work to keep me in shape.

Being in a strange place where the language is different is a little intimidating but I was staying in a well-known hotel chain so there was some similarity. My wife stressed to me over and over the need to be prudent and watchful wherever I went so with the cautious tone etched in my consciousness, I decided to save running on the streets for another time and settled instead for the hotel treadmill; or "dreadmill" as it is so affectionately known. If you have ever run any appreciable distance on a treadmill you know it is tough. My training schedule for thew day called for a 7 mile run so I knew it was going to be a challenge.

During the trip to Monterrey one of the most difficult aspects was the language barrier. My frustration with not being able to comprehend the spoken or written word was continually tempered by the realization I was, after all, a visitor in another country. The source of my frustration was none other than my inability to understand Spanish. So, it should not have been a surprise to me that when I got to the exercise room, or gimnasio, at the hotel, that everything would be written in that native language. Like most hotel exercise rooms, posted prominently on the wall was a list of do's and don'ts for accepted behavior. I couldn't help but laugh at one of the rules that stated that the participant should discontinue exercising at the first signs of stress. Ha! If that was the case, I doubt I would ever get very far in my daily regimen. It seems I can never get into a good run without feeling some measure of stress.

I realize the difficulty I have with running on a treadmill is purely psychological. The body really has no knowledge of the environment it is inhabitating. The legs move in response to the moving belt in an effort to keep from falling off the end. The heart and lungs react to the increased need for oxygen to the leg muscles and the heat generated by the whole system causes one to sweat. Hopefully one is exercising in an environment where the sweat can sufficiently evaporate and draw heat away from the body. All of this is happening whether one is on the street, on a track, or on a hotel treadmill.

So, why is it always such a difficult run? I believe it is the feeling of a lack of accomplishment. One of the reasons I run is to get the feeling of having gone somewhere and having covered a distance; as if to say "I ran to so-and-so today" or "I ran up that mountain or down that trail last week", or "I ran in the fiercest rain storm last week and splashed through a thousand puddles and did it all in record time." No, the reality that you have spent an hour fighting against the relentless motion of a rubber belt stretched between two pulleys is hardly my idea of a thrilling time. After the exercise experience, the body knows no difference. Calories have been burned and muscles have expanded and contracted in measured accord. The mind's reaction to the experience is quite different, though.

My time of running in Monterrey was certainly esoteric. I am glad I was able to get some "sweat time" in but I vow to do it differently next time. My runner's thirst for adventure was not quenched on this trip. I promise the next time I make this trip that correr en monterrey will be more than using the hotel treadmill but actually pounding the pavement in a new and exciting place.

Tough it Out

2010-03-14T14:29:00.003-04:00

The weekend quickly disintegrated as plans to travel to a customer's plant in Garland, TX materialized. The urgent need to address a problem necessitated the change in weekend plans and had me on a flight to Dallas Friday evening. Thankfully the visit on Saturday went well and travel back to Georgia was complete. I can claim the visit went well for my objective was met; inspect and certify my company's product in the customer's facilities. But with every success there comes a price. The price for my success Saturday was a sore and aching body on Sunday. The work I did took its toll on me and muscles were protesting as a result.

I make that diatribe to reinforce how tough it was to get my long run in this morning. I typically make my long weekly run on Saturday but since I was inspecting iron castings yesterday I was not able to run. Sunday would have to be the day or I would miss my training schedule for this week. I arrived at my pity party this morning ready to justify just sitting on the heating pad and basking in my rebellion. Then I thought of the euphoria I would experience after completing the run and the discussion with my wimpy side was over; the run was on.

I have benefited immensely from my association with the circle of running fanatics with which I have befriended. I read daily of the accomplishments and victories experienced by these running warriors and it inspires me in times of ambivalence. I ended up having a great run. Sure my back was sore for most of the run and my arms dangled at my sides with much less of the strength and form I usually call on them to have. The run was a good one. I covered 10.36 miles in just under 1-1/2 hours for a respectable 8:35 average. A little slower than the 8:30 I wanted to run but much better than the result of playing hooky. Thank you, my faithful running community. You continue to instill in me a desire to tough it out and reach for a new and reachable challenge. Until the next opportunity...tomorrow in the pool.

The Equalizer

2010-03-10T08:34:00.003-05:00

For the past few weeks I have resumed my participation in a local Masters' swim class. The class meets twice a week from 5:00 AM to 6:00 AM and to say it takes a great deal of will power to get there on time is putting it mildly. Since I made the decision to try out the FIRST training program which incorporates a good bit of cross training each week, the need to take part in a non-running activity like this is important. I love to swim but as I have said on at least one occasion recently, it is tough getting back in shape. This morning's workout heightened my awareness of this fact and gave me a chance to consider what it is takes to be a well-conditioned swimmer,

I now just suck it up and dive in the still, uninviting waters of the new local YMCA pool. No more 90 degree water in this pool; the temperature is kept at a constant 82. Sounds warm if you are talking air temperature, but not water. The shock of the cold lasts all of 5 seconds and then all is evened out. The warm up period is no problem; just getting the heart pumping and muscles loosened. "Oh, heart, you are in for it today." The kick board exercises are always tough for me. I bob down the lane like a listing, slowly sinking boat. I look to my left and right and curse my fellow class members as they swiftly pass me. Well, I guess "curse" is a strong term. i do like my class mates. The wake from one young man almost capsizes me as I grope for the wall. OK, just two laps to go. The instructor agrees to let me put on fins to finish the kicking exercise. I still am baffled why I can't seem to get in the groove.

Swimming is a blast. I love it; but today was TOUGH. I have always considered myself a good athlete but as I struggled to finish the exercises I was fully aware I was not the only one out there completing those laps. And I am definitely not the fastest. So, what is they have that I don't? In order for one body to move through the water at a greater speed than another, it takes technique and strength; neither of which I have now, both of which I hope to have someday.

That pool has become in my eyes a great equalizer. A place that sorts out the unfit and leaves only those who determine to REALLY get in shape. There are many moments like today when I HATED it and vowed never to return again. But, as I sit here now, I long for it again. I know the next time will be a little better and the time after that even better. There is no substitute for swimming those laps; no way to build stamina in the dry. A few days reprieve are at hand, but time to hit it again will be here soon.

Back to the Riverwalk

2010-02-27T19:57:00.002-05:00

Back in 2007 when I trained for my first marathon and then again some last year, I spent a lot of time making long runs on the Columbus, GA Riverwalk. If you have ever been in town running this is a great place to do it. The city/county government got together several years ago to plan and develop this 15 mile walking/biking path that winds in a north-south orientation all along the Chattahoochee River on the Alabama-Georgia state line. The project was well planned and resulted in a beautiful and easily accessible location for enjoying the outdoors in west central Georgia. For a portion of the year, it is really quire pleasant down on the river; especially in the spring and fall. A few months in the summer can be rather stifling but that's life in the South.

The new training program I am following calls for only three runs a week, incorporating a fast track workout, a mid distance tempo run and a long, slower paced run. Today was my day for the long run and I decided to revisit the Riverwalk. I was to do 8 miles and frankly, I have been tired of all the hills around my house. The Riverwalk is somewhat hilly but they are long and gradual and much easier to negotiate than the steep ones in Midtown Columbus. With air temperature still hovering around freezing this morning at 7:30, I parked at a convenient spot by a marina, got out, stretched for a few minutes and took off. Oh, before I started, I met a friend of mine who was just finishing up her Saturday run. We have been friends for a few years and have enjoyed seeing each other at our local Toastmasters club and on certain Saturday runs at the Riverwalk. She and her running partner get to the river a but early for me on Saturdays. She is usually there and on the run around 5:00 am...too early for a Saturday. I do enough of that during the week.

The day dawned gray and cold and if I was doing anything but running it would have been dreary. But, anytime I can get a run in, the day is anything but dreary. Thanks to those endorphins, a run can turn the nastiest of days into a bright and cheery experience. Today was no exception. The first half of the run was quiet and secluded. I didn't see a soul until I turned around and headed back where I passed a couple of folks and saw another of my friends who is back in town for a while from an extended assignment in Montana. His influence on my love for running is another example of the benefits of the running community and the positive benefit it can have on ones' life. Thanks, Mike, for being such a good running role model.

I have many good memories of running down on the river. I have run anywhere from short, fast four or five milers to long, arduous ones spanning over 20 miles. I have managed over the years to progress from a 220 pound, out-of-shape pavement-pounder to a 190 pound running athlete. I am proud of the transformation. I am glad to be back running at the river.

Just the Right Tempo

2010-02-25T06:38:00.007-05:00

In the running online community one can meet a wide and varying array of individuals. One of the helpful and interesting aspects of getting to know these fellow athletes is the benefit of learning about trials and tribulations without actually experiencing it yourself. So many events in our lives have a way of turning out good despite an unfortunate beginning, as evidenced by the following episode. Several weeks ago one of my friends expressed frustration and disappointment following a running injury. In the course of describing the injury, she made the comment she was in the midst of training in the FIRST or Run Less, Run Faster program which has been touted among other places in the Runners' World magazine. She had been following the training program when an injury put her out of commission for a spell. It is always disappointing when a fellow athlete has to endure the pain of an injury and the resulting decrease in fitness level when training is interrupted. But, if we can learn from their experience, it turns failure into success.

As I explored possibilities for my training I took a look at the program my friend had been using and even purchased the book at a local book retailer. The authors of the book and founders of the Furman Institute of Running & Scientific Training (FIRST) make the point that one does not have to run a lot of miles to get in proper shape for a running event. What the runner must do, however, is run efficiently and at the proper tempo in order to properly develop one's cardio-respiratory system. The idea is to mix weekly running sessions with cross training sessions so appropriate running muscles can rest and recover. Some die hard runners may refute the worth of the program on the basis that running less interferes with a true runner's desire to run at any given opportunity. Despite this, however, there seems to be a growing interest in this type of training.

In my personal running experience I have suffered various injuries I feel have come about because of over-training. Though I have taken in pride in logging a 55-60 mile week, I have often been left with a bittersweet aftertaste because of pain and soreness. The FIRST program appeals to me for this and other reasons. So just two weeks ago, I began training for a 10K using the program. One of the premises of the programs detailed in the book is that runs are done at a fast pace. No more of this going out and doing a 9 to 9-1/2 minute mile. The philosophy of the FIRST program is to develop a runner's ability to run faster and then give them a chance to recover the next day. The point is made repeatedly throughout the book, however, that just because there are only three runs a week doesn't mean they are easy runs...not by a stretch.

So, this fine late winter morning, I found myself on a planned 6-7 mile run trying to keep up the tempo as ascribed in the training plans for a 10K race. Today's scheduled run called for a 1-2 mile warmup run and then 4 miles at an 8:15 pace and then 1 mile cool down run. Some of you seasoned runners may laugh at the idea of running a paltry 8:15 pace but for us slugs this is a major accomplishment. Armed with my Garmin Forerunner strapped to my right wrist, I made an attempt at trying to maintain this pace. There is a huge difference between running an 8:15 and an 8:30, that I promise. There is a significant output of energy required to keep a body moving at 7.3 mph versus 7.1 mph. My winded self can testify to that fact as I struggled to keep up the tempo. My "gas" mileage for the morning took a hit as I burned energy at a much faster rate.

It remains to be seen if I can properly train for races this way. My plans are to do a late spring 10K, two or three summer triathlons, a fall marathon and an early 2011 marathon. Until I discover otherwise, I am going to continue the FIRST programs and find out if running less can get me to my goals. In the meantime, if on a visit to Columbus, GA you come across a seriously beleagured runner struggling to keep up the right tempo, know you have found me, aiming for that next PR.

Once you learn to swim, you never forget...

2010-02-19T19:37:00.002-05:00

Can one make a statement that once you learn to swim you never forget? Or does that only apply to riding a bike? I learned to swim many years ago as a very young boy and have always enjoyed it. I have enjoyed it so much that I continue to come back to it as a way to exercise and experience some measure of accomplishment. I enjoy it so much that I have managed to push way back into the recesses of my mind the traumatic experience of my first summer swimming competitively.

I can only remember flashes of that fateful day. I am sure my parents could elaborate with much more flair the events that unfolded. As a six-year-old standing on the starting blocks at Eastside Swim Club in Birmingham, AL it was most apparent to all those attending the meet that day I had serious doubts about diving into the deep end of that 25 yard pool. It might as well have been the rushing Amazon or the shark-infested waters of the Great Barrier Reef into which I was diving. Those would have been more welcoming. I had joined a neighborhood swim team at the insistence of my parents and after a couple of weeks of practice our first meet was being held. After much coaxing from my coach and parents I managed to climb the three wooden steps to the diving platform. Once atop the block, I stood, surveyed the water ahead and the crowds all around and decided swimming was not for me, at least not competitively. After several tearful minutes of protest, the gun sounded, I dove in the water...and sank to the bottom. My coach was the closest to the side of the pool and made the dive to save me. The trauma of the moment has blanked out the rest of the day. I don't remember if I swam anymore or just how embarrassed I must have been, but that painful day was the start of a life-long passion for swimming that I hold still.

On Monday of this week, I re-enrolled in a Masters' swim program at our local YMCA. I have gone through this program in the past and enjoyed it immensely. As spring is approaching and I contemplate triathlon participation it is time to whip myself into shape. If any of you think yourselves to be in good shape, do a little swim training under the tutelage of a zealous Masters' swim coach. It will amaze you how poor your condition really is. I may have not forgotten how to swim but I sure have lost what unique abilities I once had. It is more than humbling to struggle 25 yards down the length of the pool and find yourself too tired to even hang onto the side in winded desperation. As I inwardly critique my sloppy and choppy stroke in the water I am amazed at the smooth and effortless motion I see in so many seasoned and conditioned swimmers. The proper way to swim is truly a thing of beauty. Maybe some day I can find myself back in that kind of shape.

No, you never forget how to swim. But swim well...that's another matter.

Not Like Mom Makes

2010-02-13T13:16:00.005-05:00

Following a recipe to the letter never guarantees success. There are nuances to preparing a food dish that just can not be captured on paper. Like most situations in life, there is simply no substitute for experience. We have all heard and used the saying, "The older I get, the smarter my parents get". Well that is certainly the case when it comes to trying to replicate a recipe my mother has perfected through the years.

I awoke this cold, crisp morning determined to make pancakes for breakfast. It had been a while since I had attempted the task and for some reason, I had a craving. The recipe for the dish was not too difficult to follow and I know it probably lacked that one ingredient that would have made them great. I forged ahead anyway, mixing milk and eggs with baking mix. I am certainly not a purist, as I stop short of mixing the dry ingredients from scratch. Baking mix is all ready to go requiring only the eggs and milk to make the batter. How much simpler could it be?

There are a myriad of variables that come into play that combine to have an effect on the outcome. Adding basic ingredients in just the right proportions, mixing them with the right amount of energy, properly adjusting the temperature of the pan in which they are cooked; these all must be done just right. Anyone who has ever enjoyed a pancake could tell the difference between good and bad. Light and fluffy is how I would describe a good one and the way mine turned out today is how I would describe a bad one. A stack of eight cakes should stand taller than 2 inches. But, when a key step in the process has been skipped or handled clumsily, this is what you get.

There are times when I wish I could tap into the resources my Mom has to offer. I can promise you she could describe perfectly how to make the perfect pancake so help should be as close as a phone call. But, somehow I get the feeling its not that simple. Kind of like getting Monet to give instructions on creating a beautiful scene on canvas.

Should it be a big deal that my flapjacks were really "flat"jacks? When you are as passionate about eating as I am, this is serious business. The next time I get a craving for a light and fluffy pancake, I believe I just may jump in the car and make the three hour drive to Mom and Dad's and experience once again the handiwork of a master. Thanks, Mom.

Progress

2010-02-08T16:28:00.002-05:00

"Take your seat on the stool here and let's see how you're doing," my physical therapist directed and my fourth visit in spinal rehab was under way. Normal procedure on my previous visits have included a session whereby the PT feels the movement of the lumbar vertebrae as I bend and twist my back to the left and the right. He claims he can feel if there is dysfunction in the movement and hence a condition under which my overcompensation in other areas creates over use and hence PAIN. "Now just what exactly is my problem"? I have probably asked him the same question on every visit, and I think the answer finally sank in. Because of bad habits or possibly an injury in the past my lower vertebra have moved unnaturally and caused me to alter the way I move my hips when I walk, run, lift, etc. This dysfunction has caused the vertebra facets to impinge and irritate nerve endings in the general vicinity of my lower back and create PAIN. Evidently this condition is one which has developed over long periods of time and will take an equal amount of time to correct. The bottom line, however, is I am making progress.

The therapist proclaimed I had graduated and asked that I return for one more session only if I felt it was needed. I asked the appropriate and pressing question about a return to running and he acquiesced that I could SLOWLY get back into the activity. "You're not out of the woods, yet", he said "but well on your way". That permissive statement was music to my ears as I finally contemplated getting my running affairs back in order.

The past six weeks have been tough. There have been moments when I loathed the sight of my PT because of his diagnosis. I realize now, though, that this was a needed sabbatical in my training routine and I am going to be a better runner because of it. It is amazing how God works. His wisdom so overshadows ours and is everlasting and true. I pray I can glorify God in a more profound way as I explore the limits of my athletic abilities.

It Takes a Community

2010-02-07T10:34:00.003-05:00

Several years ago a certain well known politician who is married to another well-known politician wrote a book about their philosophy of child-rearing. I never read the book and therefore am not qualified to give a review of it but from what I gathered from other reviews of the book and from comments the author had made, I didn't exactly agree with the point the author was trying to make. Maybe it was because I felt a social agenda was hidden in its pages, though I can't say for sure.

Despite my general distaste for the author and the general theme of the book I had pause a few days ago to reflect on a social phenomenon that has created in my mind a similar tone. Various forms of social networking have become immensely popular in our society and despite detractors from their worthiness, I have actually found satisfaction and joy from using them. You have to understand some of my underlying psyche to appreciate the fact that networking of any kind has always made me extremely uncomfortable. So, to think I would spend even the slightest ounce of energy on Twitter or Facebook is surprising. I guess I have to admit the past few years I have managed to crawl out of my shell.

So what does the book "It Takes a Village" have to do with the use of social networking devices? While I strongly disagree that children need to be raised by groups in our society I have developed a strong opinion that there is a place in the life of an athlete-in-training for support and encouragement from others. Coming from someone who enjoys spending time by himself, it is a bold step to admit there is real benefit from interacting with others. During the past couple of years it has been a startling realization how much it helps to get and give encouragement to those experiencing similar life challenges on the journey to athletic accomplishment. To read a runner's post about a recent injury and how it has devastated them and being willing to offer a word of encouragement or a suggestion for treatment is fantastic. To share in a friend's jubilation over a recent personal record in a race creates a wonderful feeling. I have been bowled over by the support given me by individuals I have never met face-to-face. To reach out across hyperspace and connect with a struggling athlete is therapy that can't be measured.

Lest you think I have become a fanatic over the use of social networking, I proudly admit there has never been nor will there ever be a substitute for those in my life nearest and dearest. I have been blessed with a wonderful family that give me all the love and support I need and want. I am so thankful, however, for the eye-opening experience of getting to know others I will never personally meet who live in places I will never go.

Does it take a village to raise a child? That is certainly debatable. Does it take a community to make an athlete? Not really, but, I believe it takes a community to to enhance and develop the experience of training. It takes a community to lift up and support those who are struggling. It takes a community to reach out across the miles and proclaim the message that you feel their pain...you share in their feelings of elation and satisfaction...you help lift up their banner of accomplishment.

Rails to Trails

2010-01-31T15:51:00.004-05:00

Several years ago, the city of Columbus made a commitment to its citizens to build a walking/biking trail on the site of an old Norfolk-Southern rail line. Having been decommissioned years ago, the rail bed was the perfect location for a pathway of this sort. The path covers a distance of a little more than 10 miles and is a handy link between northeast Columbus and the Riverwalk downtown. Currently in phase 2 of a 3 phase project, the city is soliciting suggestions for a name for the trail but for now I'll call it:

Columbus Rails to Trails Pathway

I spent a little time on Saturday walking/jogging on a portion of the trail adjacent to Columbus State University and Hardaway High School. It is a really nice development. I congratulate the developers of this project for the first class work that has been done. Like any new idea, its inception/progress has not gone without detractors. Because of the nature of the rail bed on which it is built, it crosses several roads on its winding journey from the hills east of Columbus to the Chattahoochee River. Sure, there is potential for dangerous interaction between pedestrians and motorists but if one is to run/bike on any street, that is going to be the case. In response to those negative comments, a friend of mine has commented, "If you don't want to put up with the traffic concerns, run on a treadmill."

Most of the course is well off the main traffic flows through town and offers seclusion and an opportunity to experience the outdoors right in the middle of town. As the path approaches the downtown area, it is much less in the cover of trees but still offers a smooth, level and protected place to exercise on foot or on two wheels.

Much of the trail east of town is unfinished at this point in time but I have every intention of covering the distance from start to finish as soon as my running is back in full swing.

An Older New Year

2010-01-31T10:34:00.002-05:00

On a cold and windy Sunday morning I concluded the first month of this new year's exercise regimen. Despite the mandate against running I have managed to cover a distance of 72 miles. That's really not too shabby since about 90% of the distance was covered at a walking speed, albeit a fast one, and the longest daily distance I covered was just shy of 6 miles. It is too much of a cliche to state "this year is flying by" but as we wave goodbye to January 2010 the fact that time passes too quickly is validated once again.

The rehabilitation continues on my lower back and hip on the right side. Since the physical therapist has directed me to walk only, the occasional jog I throw in with my daily ambulatory exercise is technically breaking the law. My problem is a matter of trust. I am doing everything he has prescribed except for the jogging. My sessions have been spaced out to three week intervals now so the treatment plan is getting drawn out. The prognosis is good and Mr. PT has declared I am improving. I have slight soreness in the lower back but no pain. The leg numbness comes and goes but is never unbearable. I guess you can tell I am justifying my decision to indulge in the occasional run. It does feel good to get back into that activity.

As February dawns, I am eagerly anticipating Spring though I realize we still have weeks to go before we're there. On the chilly mornings, it is difficult to envision how hot and humid it will be in the Chattahoochee valley in a few short months. Enjoy the cold while its here. All we Southerners should embrace this realism as the new year matures and approaches warmer days.

What to Wear?

2010-01-26T06:39:00.003-05:00

I can never again denigrate my wife's love of shoes or chastise her for the inventory of shoes she carries. Her love for shoes affirms her fit with the female stereotype; so what's my excuse? My philosophy of show wearing has always been to get a good pair and wear 'em until there are holes in the soles. And in the case of nice leather dress shoes, take them to your friendly neighborhood cobbler and get them re-shod. A good pair of shoes never wears out. That philosophy has changed in the past few years and I owe it all to my love for the sport of running.

I have had the fortune through the years to make friends with some fine individuals, many of whom I consider good friends. I have benefited from the wise counsel of those who have suffered similar injuries and offered proven treatment plans. I have gained solace on the cold, rainy mornings knowing my running buddies are up and at it just like me. One of the more expensive passions I have developed through my association with an excellent and interesting runner who has become somewhat of a mentor to me is a love for running shoes. Lest you think me vain and shallow, let me state up front that it has been proven that most running shoes have a useful life of only 400-500 miles; more or less depending on running style and mass of the one wearing them. So, there is proven, scientific weight to my reasoning for keeping a variety of shoes in my stable. Besides, when you look a the miles a marathon or ultra-marathon runner piles up in a year, that translates to a lot of new shoes.

Of course, one approach to the dilemma of keeping fresh shoes in the face of a 2000 mile year is to purchase and wear them in a sequential fashion. Get a pair and wear them day in and out until you have fairly flattened them and worn them out and then purchase the next victim. Another approach is to keep a collection and continually rotate them. "A pair for every day of the week", my wife has been heard to say. The latter approach is the one I have chosen and in addition to the the perception that it is a vain way to go, it does have practical merit. A regimen of long miles takes its toll on shoes and the feet inside of them. I have run in a variety of weather conditions including rain and stifling humidity; both of which thoroughly soak any clothing I may be wearing, including my shoes. It is not unusual for a pair to take a day or two to dry and no one likes to put on pair of wet shoes.

So, I will continue to feed my passion with running shoes, never partial to any brand or make, always looking for a new and interesting feature. I vow to never malign my wife for her verve for a new flat or snazzy pump, as long as she can lend an understanding ear to my pleas for another pair of running shoes.

Attention all running shoe manufacturers: "I am available to do shoe reviews."

A Firm Foundation

2010-01-24T18:55:00.000-05:00

"Therefore anyone who hears these words of mine and puts them into practice is like a wise man who built his house upon the rock. The rains came, the wind blew...but it did not fall. But anyone who hears these words and does not put them into practice is like a foolish man who built his house on sand. The rains came, the wind blew...and it fell with a great crash." Matthew 7:24-26 NIV

Many of us know these words that were spoken by Jesus as he delivered one of his most famous sermons recorded in the Bible. He was speaking to a group of individuals about practical ways of living and everything he said could be applied to our lives today. It was like a bolt of lightning when it hit me the other day how this passage applied to my life right now. So many times we get so caught up in our woes we forget the lessons that have been laid out for us and how we can learn from them.

When I crossed the finish line in the 2009 Rocket City Marathon last December 12th, I was on top of the world. I had just completed a 26.2 mile foot race in 3:40. Some 53 minutes faster than the last one I did and well ahead of the race goal I had set for myself of completing the race sub 4 hour fashion. Yeh, this time is nothing special in the realm of world class runners as the winners of this particular race were showered and on their way back to Kenya by the time I finished. But it was special to me because of what I had done to accomplish it. I was joined by members of my family that affirmed my special feat and was proud to hear my Dad exclaim I had become a well-trained athlete.

In the days following the race I was excited with the prospects of improving my time and even being able to qualify for the Boston Marathon. This race is so renowned and is considered the Holy Grail for all marathon runners. It is so popular, in fact, that participants must complete a qualifying run faster than predetermined times. The times vary depending on age and gender but for me that time is 3:30. Having just run one in 3:40, I felt the goal was more than attainable. I had been crafting my 10 week training plan for a local qualifying event when I had an episode which put it all to a screeching halt. My first visit with a physical therapist was scheduled for Wednesday, December 16th and it was there I began to understand why I had been suffering for so long with a sore lower back and numbing right leg. The therapist showed me the best way he could how my right hip was mechanically out of wack and this misalignment was causing an impingment on nerves and generally fostering a hodge-podge of painful events. “What I need you to do,” he began, “is to stop running for a while.” “How long is a while?” I asked incredulously. “long enough to get the situation under control.” He said. Well, I can tell you that response was probably the most nefarious thing I have heard in a while. The nerve of him to suggest I suspend an activity that had become such an important part of my life the past couple of years.

It wasn’t until one day last week, that the realization that this time off from running may be the best thing that ever happened to me. I immediately thought of the passage from Jesus’ Sermon on the Mount. Without a firm, lasting foundation upon which to build, nothing will last. That goes for any experience in our lives; athletic training included. Over the past few weeks I have begun rebuilding my walking posture with the intention of translating this to my running posture. I have plans to insure I am developing a running style that is most conducive to injury-prevention. Does that mean I will never get injured again? Probably not. But it does mean I am going to be less proud of doing what it takes to run the right way and more concerned with enjoying the running experience each day and not taking it for granted.

God has given me the gift of athleticism. I will get back to where I was before and as I travel that path I am going to be building on a firm foundation of physical, emotional and spiritual development. That will be my gift to Him.

PT Visit Three

2010-01-18T16:36:00.002-05:00

As luck would have it, I contracted some kind of vicious stomach ailment Sunday afternoon that had me down for the count...and down on the bathroom floor for around 12 hours. I don't know if it was something I ate or a malicious passing virus but it treated me unkindly. So, my scheduled PT appointment for 7;30 Monday morning looked doubtful. My wife came in at 6:45 to wake me from the recliner to which I was banished for the night and I peeled myself free and took a quick shower. The nausea had passed but I had very little energy. If these PT appointments weren't so hard to make, I would have passed but decided to tough it out and go.

I guess you could call me chief of all skeptics because I have the tendency to question anyone or anything I do not understand. So, it is with the procedures my physical therapist goes through when we meet. He has me sit on a stool, with my back towards him and places his hands on my lower back as I bend to the left and the right. He then has me sit on a bench with my legs hanging down and has me lift one leg then the other. From this he can tell I have made improvement. I am feeling less pain in my lower back and less leg numbness but he admitted that may never completely go away.

At the end of the 10 minute session, I popped the inevitable question. "When can I start back running?" He proclaimed my continuing improvement but failed to utter the words of accommodation. A few more weeks before I can be back in business. He did say I could start mixing some jogging in with my walks. Well, that was some consolation and I intend on stretching the envelope all I can.

It is tough showing restraint but I have got to use some creativity in coming up with ways to stay in shape in the face of these restrictions. Walking religiously, maybe twice a day and swimming should serve the purpose. Anything to ward off the ugly slide back to being unfit. That is one state in which I never intend to be again.

Missing the Run

2010-01-16T08:07:00.002-05:00

A scuff of the heel against the concrete curb and I was off into a running gait...for only an instant. You know the situations where you trip and in an attempt to disguise the fact that you are clumsy, speed up to a run, looking around and hoping no one is watching. Well, this particular morning, I had done the same but I knew no one was watching because it was 4:30 am and the streets were deserted. Though I really wanted to keep running I knew better. My treatment plan prevented it.

I am on week four of my running abstinence and every time I go for a walk I experience the same temptation. If it wasn't for the fact that I had no pain when I ran, it would not be such a difficult tug on my conscience. The pain comes later when I am resting. A misalignment of the my right hip is impinging on nerves in my lower back causing pain in my back and numbness in my right leg. Neither condition is terribly painful; just an ever-present reminder that something is amiss. My physical therapist is a so-called expert in spine rehab so I guess he knows what he is talking about but his proclamation that I "stop running for a while" has caused me more than one moment of extreme consternation. "What if he doesn't know what he is talking about?" I ask myself. The answer keeps coming back that I need to rest and BE PATIENT! Being patient is definitely not one of my truest virtues but one I know I need to cultivate.

So, I press on and selfishly mourn every time I read about another runner training for an upcoming event. Not maligning their achievements but missing mine. The Albany Snickers Marathon, the Mercedes Marathon, the Nashville Rock-n-Roll Marathon; they're all out. If things continue to drag on, the Spring marathon season will be over and the next opportunity to race one will be in October. So, I really should be thankful. I should be thankful God has given me an opportunity to do something that brings so much satisfaction and joy. All you runners know the feeling. The experience of the run is nothing like anyone can describe. It is what pushes us all and what makes a mundane activity seem so exciting. It is what motivates us to run when we know we are way back in the pack and far from the pinnacle of recognition...except our own recognition. For we recognize the transformation in ourselves as we finish another race, log another long run, cover that unbelievable distance one more time. I miss the run. I hope I will find it again soon.

Layers Against the Cold

2010-01-09T09:31:00.005-05:00

Stepping out onto my front porch this cold January morning I wondered if it was really as cold as predicted. It seems I remember something in the vicinity of 16-18 F. Had it warmed during the night or did my application of layers of running attire really do what they were intended to do? A further advance onto the street and into the teeth of the wind confirmed the latter. Yeh, it was cold , but I had dressed appropriately.

Alright, I may sound like a wimp for complaining about a little cold. You may even think I have no room to talk in the face of 16 F cold but you have to understand I have never lived further north than Charlotte, NC. Career choices and a very warm-nature wife have secured that fact. I've got Southern blood coursing through these veins for goodness sakes! So, this is really cold to me. The layers felt good, that is for sure. I thought they were adequate, until I turned a corner and headed north into the teeth of the wind. It never cases to amaze me how effective the wind is at robbing us of that layer of air that clings close to our bodies serving as thermal protection. But, wind chill factor is as real as anything. If the wind really blows, it doesn't matter how many layers you have on, you are going to feel it.

My decision to follow the treatment plan of my physical therapist has me walking this morning as I have done for several weeks. I have bemoaned and complained about my plight and I realize it is s simple choice; suck it up and treat the problem or ignore and let it get worse. Now, having made the choice to treat the problem, it is time to be quiet and move on. A component of that decision was the realization that I did not have to completely abandon all aspects of my previous running regimen. I have determined to get up and out at the same time I have done in the past and get in whatever exercise the PT would allow me. OK, it doesn't include running right now, walking only, it will in due time.

That brings me back the original purpose of this day's entry; talking about layers. The cold can't stop my progress or slow my goal of sticking to a regimen. If it takes layers to keep warm, so be it. So as I peel off the layers after 35 minutes of brisk walking, I am thankful for another chance to exercise. I'm not ready nor willing to tempt the full fury of winter weather by moving to the upper mid-west. I am content in the fact, though, as long as it doesn't get much worse, my layers are going to keep me warm.

PT Day 1-6-10

2010-01-06T19:38:00.003-05:00

I started the day out with devotional time then to the YMCA for exercise. For 25 minutes, the treadmill, set at 4 mph and no incline, was my residence. I met a friend of mine who has been giving my ideas on how to build up my core muscles and get in good enough shape to run pain free. Sounds like a plan, doesn' it? After Robert spent some instructional time with me it was time to head to my physical therapy session. I have been looking forward to this for the express reason I want to get on with the required plan of action.

As best I can phrase it, my condition is the result of a hip that mechanically misaligned. This misalignment creates a condition where the muscles in my lower back have to compensate and consequently are forced to "lock down" and create pain. These muscles also swell and this contributes to back and leg pain. During the PT session, the therapist bends me up like a pretzel and in the process is able to mobilize my hip so I once again have free range of motion. This is a good thing but the problem is that my normal motion forces my hip back into an unnatural position. It is going to take time to develop a routine of stretching and strengthening muscles in my core to make a lastiing difference. The treatment plan seems to be fairly vague; I've just got to trust the therapist knows what he's doing. I really miss the running, though!

Sunday January 3, 2009

2010-01-03T16:13:00.005-05:00

Happy New Year Everyone!

Its great to be writing in a new year my first blog of a new decade. I have every intention of being more active in my posting this year. It is really a paradox that I do not write more as I really enjoy writing. Could it be the time it takes to transfer thoughts to keystrokes? I guess if this was my day job I would be in trouble.

Since this is the inaugural passage of this new year, it would be appropriate to speak of new year's resolutions. The only thing with that is I do not usually make them. At least not intentionally. I guess we all make them in some indirect way, but I shy away from shouting it from the mountains. I guess my beef with verbalizing resolutions is we often make these promises that are not only unattainable but down-right unrealistic. How about this one. "Hey, I resolve to lose 50 pounds this year, but do I have to really change my eating habits and start exercising?" Or, maybe this one. "I vow to be a better person this year. Oh, but does that mean I have to stop my back-stabbing to get ahead at work?" Need I say more?

OK, so maybe my hesitancy with making resolutions is more about making commitments Wouldn't it be great if we could make our resolutions retroactively. I guess we would claim more victories than we could imagine. I had no idea when 2009 started I would train for and complete a marathon and do it in record time. So, my retroactive resolution for 2009 will be "To train for the Huntsville Rocket City marathon and complete it in record time." OK, enough of resolutions.

Three weeks ago, a visit to a Physical Therapist revealed my back pain of many years was probably caused by a hip misalignment. He (the PT) went on to recommend I stop running for a period of time while he worked with my condition in an effort to correct the underlying problem which was causing my back pain. Walking only. You could not have hurt my feelings any worse. I mean, just two days before I had started making plans to train for and run in the Albany marathon in March. I felt like I really could run a marathon in a time that would allow me to qualify for the Boston marathon. Then, I found myself sitting there realizing those plans would be shoved to the back burner. Its time for patience and healing.

So, on this third day of January, 2010, I continue a program of reduced physical activity meant to aid in the healing of my body. My hopes are that this will be a speedy process but I pray I will have the wisdom and patience to faithfully follow a plan of action that may take more time than less.

Answered Prayer 12-23-09

2009-12-23T08:51:00.002-05:00

I started the day like I have so many times in the past with a devotional time and I prayed specifically that God would give me wisdom and direction about what to do about my back pain and treatment of it. Last week I had visited a local physical therapist that specializes in the the type of pain I am having. He said he could definitely help me solve the problem BUT no running for a period of time. I did not take that suggestion very well. As a matter of fact as early as this morning I had decided to not take his advice and continue my training regimen just as before. That was the impetus for my specific prayer request this morning.

After my prayer time, I headed to the downtown YMCA to walk on the treadmill and maybe even do some running. While I was there I met a friend I had not talked to in several months. He is an active runner who you can see at any time of the day running all over Columbus. I knew he was training for a marathon so I stopped to catch up with him on how the training was going. He asked me about my recent marathon race results and was impressed with my time of 3:40. I told him about the back pain I had been having and he commented he was recovering from the very same thing. Furthermore he strongly suggested I follow a regimented program for treating the condition that included stretching and strengthening my core muscles that include back muscles. He warned if I did not take of the problem now, it would turn into a huge issue going forward. Well, talk about an answered prayer. Praise God! Just when I had asked for wisdom to guide me in my decision whether to follow my physical therapist's advice or not, there it was. My friend gave me the answer I needed and along with it a great deal of encouragement and praise for my recent accomplishments in the Rocket City marathon. We certainly serve an AWESOME God.

What a way to start the day. Now I need the strength and courage to follow a strict training program that gives my back a chance to heal while keeping me in shape from a cardiovascular standpoint. It is going to be a challenge for no other reason than the fact that running is such an addictive sport. I am craving the experience of getting out and pounding the pavement. All those who have gotten to this point knows what I am talking about.

Rocket City Marathon 2009

2009-12-16T17:54:00.041-05:00

Here I sit; recalling the experiences of the past six months and realizing how long its been since I last wrote. There have been so many memorable things happen in that period, it is a shame they have not been chronicled properly.

It is now post four days from the 2009 Huntsville Rocket City Marathon and I need to record the events surrounding that race. From my perspective it was very successful. The training period, which occupied a good portion of the past six months, went as expected and my performance in the race reflected that result. I followed a modified schedule I found in a Runners' World article and it proved to be a good one. The bottom line in my training regimen was; I ran a lot of miles and did a lot of speed work.

A few days before the scheduled race on 12-12-09, forecasts revealed less than desirable weather. The idea of temps in the mid to upper 30s and wind and even possibly ice was a little daunting. My wife, daughter and I traveled to North Alabama on Friday afternoon and after I dropped them off with family in Decatur I headed to Huntsville to pick up my race packet and shop for cold weather gear. I was fine in all areas except my legs so after a trip to Fleet Feet Sports and after spending more than I had planned I was fixed up with a pair of super duper tights. The salesman there promised me these tights would help me in the later parts of the race when my legs would be fatigued. My race day attire was now complete.

Race day started at 5:00 am as I got up and started my pre-race routine. Actually my routine is far from ritualized as this was only my second marathon and I have not really developed the perfect combination of food and drink to best fuel me for the long morning to follow. More importantly, I spent the hour and half before we headed to Huntsville trying to get myself psyched up for the race both hoping I had prepared properly and fearing the occurrence of some mid-race ailment that would do me in. Whatever the result, I rested in the assurance I had done my best to train and whatever would happen would happen. Good preparation is always the best cure for nervousness and apprehension.

My wife and I headed out the door at 6:30 to make the 45 minute drive from Decatur to Huntsville. She had planned on meeting my parents at the start, watching me off, then heading back to Decatur to have breakfast with her family as I ran the first leg of the race. As she did two years ago on the occasion of my first race she would make it back to the race as I entered the latter stages.Kellye, Mom and Dad ready to serve as my support team

The weather was cooperating as the rain (and ice) stayed away until much later in the day. I had decided to stick with the tights and it is a good thing I did. The wind was pretty stout and it was cutting through the two layers of tops I had on. But, for the most part, with the postponement of precipitation, the weather was not too bad.

The RCM is always a well organized event and this year was no different. the race began in the nice wide street in front of the Holiday Inn. Due to my previous race time of 4:33, I was taking my place toward the middle of the pack. I surely did not want to get up in the mad rush at the start but also didn't want to get stuck behind packs running slower. I had made my pace card and copied the same information on a map of the course I gave to my crew. I had hoped they would be able to meet me at certain checkpoints past the half-way mark to keep me fueled.

At exactly 8:00 AM, the musket was fired and the runners were off. I passed my family, gave the thumbs-up and started getting into the rythym of the race. I felt really good and as the first two to three miles slipped away I found myself settling into a comfortable 8:15 per mile pace. Wait a minute, this was much faster than the 9;10 pace i needed to finish under 4:00, but I had told myself previously that if I felt good I was going to go out and run as fast as I could. I believed I had the stamina to beat my goal and getting way ahead of the pace at the start was the way I decided to go.

After the 4 mile mark, the race has pretty much left the downtown area and started into neighborhoods south. Unfortunately, my Garmin Forerunner had died weeks before so I did not have the luxury of mile splits. This was no big deal during the race as the course organizers were well prepared with volunteers calling out split times. The big drawback to not having the Garmin is trying to remember my times later. Most of the splits, obviously, escape my memory but the one at the 10K (6.2 miles) mark I do remember because it is the first time in a long time I have run this distance this fast. My 10K time was right at 48 minutes putting my per mile average at better than eight minutes. I can remember now hearing the time and thinking I needed to slow down and run a few slower miles.

At the seven mile mark the course passed through the parking lot of Whitesburg School, past an aid staion and through a pedestrian tunnel that took runners under the busy auto traffic on Whitesburg road. After this point the course began a loop that will not revisited. Up until this point, most the course would eventually be retraced back to the finish.

The race pack had started to thin out by this distance and a lot of the runners' chatter had subsided. As is commen for me in races, I like to keep to myself. I tend to "zone out" and focus on my running stride and lose track of the runners all around me. However, in any race, there are always groups of loud, chatty runners who break the silence and either amuse you with their wit or aggravate you with their arrogance. A group of six or eight runners who were obviously doing the race together passed me somewhere in the eight to nine mile mark. Though I have since forgotten most of the scant conversation I either had or heard form others, I do remember some of what said among the group. The comment by one in the group was loudly proclaimed of how easy the race had been so far and how the race would not really begin until mile 20. Well, I can tell you, I was proud of well I had run until that point and I didn't need some self-proclaimed marathon expert to tell me what the race was all about. Of course, as I would later discover, what he said was true, but I would rather have not wanted to hear him crowing about it.

At the 10 mile mark the race course took another turn south on a fairly busy road. Having been previously shielded from the wind by tree-lined streets in neighborhoods, this area wa wide open and offered no protection from the elements. It was on this road where runners would pass miles 11, 12, 13, 14 and 15 and be spared none of the stiff wind coming from the south. Though this was generally a downhill orientation, because of the wind, it felt like I was running uphill.

This was to be the longest single stretch of the race and where I first met up with my support crew. Just before mile 13, my parents were stationed on the right side of the road. This road was busy with car traffic and runners only had use of the right lane. It was good to see them and I was offered gatoraide and water and I gladly partook. I also swapped my billed runners cap for a toboggan as my ears were frozen and I needed better protection for my head.

Here I am looking refreshed at the half-way point

As I left my parents I quickly passed the half-way point in the race and remembered hearing my split of 1:47:45 which was one minute faster than my race time at the Atlanta Half-Marathon two weeks prior. I started thinking at this point that if I could keep up this pace I could break the 3:30 barrier which would qualify someone of my age for the Boston Marathon. Of course, i also knew I was running faster than how I had trained and more than likely I would feel serious fatigue later in the race that would slow my pace considerably. But, still, it was exciting to think I was even close at this point.

At the 15 mile mark the course took a right turn and headed north for the first time in the race. It was here where thoughts of how I would complete the race started filling my head. I remember two years previous, during my first marathon, this is where I started crashing. I was able to assess my present condition in comparison and made the conclusion I was in so much better shape for this 2009 race. I was so proud I was able to train properly to place myself in that position. I can't really remember anything noteworthy happening in the race for the next few miles as the course continued north heading back to the downtown conclusion. I did learn later, however, my support crew, which now had grown in number to include my wife and daughter, had stationed themselves at the 18 mile mark. Using the 4:00 completion time mile splits I had given them, they got there after I had passed. After waiting and watching for almost five minutes, they reasoned I had either died somewhere out on the course or I was way ahead of my scheduled time. Choosing the latter alternative, they packed up and sped ahead to the 23 mile mark hoping to catch me there.

Meanwhile, back in the race, the 21 mile mark brought the biggest hills on the course. At least that is the way I remember them. A one mile stretch between 21 and 22 presented an incline that has probably been responsible for finishing off many a struggling competitor. Thankfully, my training regularly included hills so I bore down and charged through that section with little effort. It was here where I was thankful Columbus is such a hilly place to run.

At mile 24 I finally saw my family. They had stationed themselves at the Holy Spirit School parking lot and I got to run with my wife and daughter for about a quarter mile. They offered me more gatoraide and water and more importantly encouragement as they exclaimed how surprised and excited I was so far ahead of schedule. It was just the boost I needed for the final three mile leg of the race.

Kellye and Mary Kellye giving a much-needed boost

Last Gatoraide break until the finish

With just a short distance to go, you would think you could sprint effortlessly to the finish. But, those of you who have run one of these know; its not that easy. Most of the energy I had left was rapidly waning. I had long since abandoned the idea I could break the 3:30 mark when I was around miles 17 to 18. Now, I was simply trying to preserve a time that was going to be much faster than I had envisioned. These last two to three miles were fun, though, and I remember the comment made earlier by the braggadocios runner that the real race starts at mile 20. He was right. Breathing was harder as I knew my muscles were filled with lactic acid and not taking oxygen like they were earlier in the race. I felt some minor cramps beginning and hoped they would hold off until I crossed the finish line.

For a good part of the race, I had run alongside a female who who had a personal trainer running with her. This trainer would tell her when to stop for breaks, when to walk up hills and when to resume her pace. Well equipped with her Garmin GPS, the trainer kept the runner on pace. I once again encountered this female at mile 25 and ran pretty much beside her (and her trainer) for the rest of the race. Except for the last 1/2 mile. I had determined that anyone who needed a trainer running with them was not going to beat me; and the race was on! I had to really kick to keep ahead of her but as we turned the corner for the remaining 0.2 mile I turned it on and left her in the dust. It is amazing how restricted your breathing gets at this point in a race but I am so glad I was able to suck it up.

Kicking it in at the finish

The finish was exhilarating. I saw my family there and heard them calling my name and cheering me on and I heard the loud speaker announcer doing the same. Another marathon under my belt. Another 26 miles 385 yards covered. This was a really great race! As I would comment later, I was proud of the way I had conditioned myself to do so well. It was a huge affirmation that doing the proper training produces proper results. Other than fatigue in my legs, I had no pains anywhere. This is quite different than the last marathon where I severly injured my left foot which forced an unplanned three month hiatus from running.

Until next time!

The 2009 Rocket City Marathon was complete. I want to thank the organizers and volunteers who always make this a popular event. Traffic control was perfect, aid stations were spaced just right and the after-run food was great. All those involved need to be commended.

I sit here now contemplating where I go from here. Immediately upon completion of the race I was planning the next marathon. I had just about decided to sign up for the Albany, GA Snickers Marathon that is run in March when I had some change in plans. A visit to the physical therapist this past week resulted in a cancellation in these plans. Because of back pain I have endured for many years and which is now causing numbness in my right leg, it was strongly suggested I not run for a period of 8-10 weeks while PT treated my condition. To say the least I was unhappy with the report. But, I have decided to give the treatment plan a try and have now put off plans for another marathon until later in the spring, maybe even next fall. This is a disappointment but not the end of the world.

Tuesday 3-3-09

2009-03-03T07:55:00.004-05:00

Once again I find myself trying to play catch up with my blogging. I need to stay current with this thing. I have started posting on Twitter. I guess it is kind of "nerdy" but it is a quick way to stay connected with those in your social network.

I had a good run this morning. Started out for a regular 4-5 miler but felt so good, i just kept on. I ended up running over the Chattahoochee River to Alabama and back, 8.5 miles. I felt a little like Forrest Gump as he made his way across Greenbow County on his way across the country; well maybe not that extreme. It does help pass the time to occupy my mind with thoughts like that.

My right heel is still a little sore but the pain is nothing like it was before the heel lifts and new shoes.

Christmas Day 2008

2008-12-25T08:23:00.002-05:00

Merry Christmas! I just looked back and realized it has been JULY since I last posted. What kind of testament is that? This year has absolutely disappeared and now I find myself sitting here at the end of it wondering wher.e it went. The last time I posted, I was beginning a marathon training program in the heat of the summer. Now I can report after struggling through a three mile run this morning I did not continue that training having abandoned it later in July.

I continue my studies at the University of Alabama as I near the half-way point of the Masters program. Taking these classes has occupied much of my time outside of work and I have used this as an excuse to put my marathon training on hold. I plan on focusing more on running this next year as my weight and mid-section have grown to a point that warrants a change. Getting out and running when it is cold and wet is hard to do. I have just got to take it a day at a time.

Thursday 7-10-08

2008-07-10T07:50:00.003-04:00

Up at 4:00 this AM to get my day started. Didn't have much luck as I drug around until about 5:30 when I finally got out the door for my Thursday run. I am now on week four of my marathon training schedule and it feels like I am not making much progress. I can remember last year getting ready for the Huntsville marathon and sweating through the summer months thinking I would never make it through to the race. Now, I am in the same boat thinking I will never get back in shape. Why is it that it takes months to get in shape and only weeks to get out of shape?

I managed to complete 5.6 miles in 53 minutes for a pitiful 9:30 pace. This was supposed to be a tempo run where I run at a faster pace. I barely was able to finish much less do it at a faster pace. I think the heavy pasta I ate last night may have had something to do with my sluggishness. i have got to get my diet in check and lose some weight. Trying to run these progressively longer runs carrying around 205 pounds is a challenge.

Wednesday 6-11-08

2008-06-11T06:17:00.001-04:00

Out this morning for a 3.3 mile run. I felt better today. Weather was cooler, dryer. It was a good run in all.

Tuesday 6-10-08

2008-06-10T07:53:00.002-04:00

I think it is pretty pitiful to see a blog that is inactive. I know mine has looked that way the past couple of months and I need to change that. I began last week on a training program for my next marathon. I expect to train for at least 16 weeks, maybe longer, with the goal of besting my time in the Huntsville marathon in December. The big difference in my training this time will be that I am going to incorporate more speed work in with the distance.

I ran 4.1 miles at 5:30 this morning. Temperature is pretty brutal as the whole country is locked in a heat wave of sorts.

I am still feeling pain in my side identical to what I felt all last year during my training. I am planning on having something done about it this time. I go see the surgeon next week for the prescribed plan for taking care of it.

Friday 5-2-08

2008-05-02T06:41:00.002-04:00

Up early this AM and wanted really badly just to sleep in. But, I managed to drag myself out to swimming practice. man, what a tough session! We did shorter distance sprints with very little rest in between. Something on the order of (1) 200 yard, 20 seconds rest, (2) 175 yards, 20 sec. (3) 150 yards, 20 sec, (4) 125 yards. (5) 100 yards, (3) 75 yards. Cool down. In all we did over 2100 yards. That is pretty good considering the speed we were swimming. Of course, the fast swimmers went further but for me, this was a great feat. Now if I can just get back into the running mode I will feel better about getting ready for some triathlons this summer.

Wednesday 4-16-08

2008-04-16T06:45:00.003-04:00

The second Masters' swimming class has begun and today was another interesting workout. It seems when I can do no more the coach wrings out a little more. I know I have come a long way since the beginning of these classes in January but there is no letting up. I guess it is a good thing, because I have been on a three month sabbatical from running and this swimming is the only thing keeping my gut in check. I just love to eat. My weight is still hovering around 195-200. I know the only way it is going to drop is to get serious about running again and with my school schedule I am limited on my free time. Oh, yeah, and there is work, as well. I am wanting to start getting in shape for a few summer triathlons so I have got to get some running and biking in.

Wednesday 4-2-08

2008-04-02T07:39:00.002-04:00

Swimming today at 5:00 am for the last time in a week. My first Masters' swim class is history. this has been quite a learning experience and I hope I am in better shape now than I was three months ago when it started. I know I am a better swimmer but I still need a lot of work building up my stamina. In the class this morning we were timed on our best lap times for various strokes. The most dramatic was my time for 500 yards which came in at a little over 9 minutes. This is a little less than a 30 minute mile average. Just for comparison, three months ago I was swimming a mile in 42-44 minutes. What a change!

In order to get ready for triathlons this summer, I have got to start back running and biking, though. It seems i just don't have the time since I started back to school. It definitely is going to require more discipline than I presently am showing.

By the way, another Masters' swim class starts next Friday. I am planning on being there.

Wednesday 3-26-08

2008-03-26T07:12:00.002-04:00

March is almost over and my blog entries have been fairly sparse this month. I still have not locked into a good running regime since the marathon in December having only run twice this month. BUT, I am continuing the masters swimming program which will conclude next week. Then, the next session will start a week later. This has been an excellent workout for me and an intersting experience. The workout today was probably the toughest yet. After warming up (500 yards) we had to swim 30 50 yard sprints at one minute intervals. Well, needless to say, after three or four laps I was sucking wind and making a lap in about 1:15. This meant I had no time for resting between laps (not good). The coach did show me some leniency and allow me a 5 SECOND rest between laps. After time had expired I had done 27 laps to the other swimmers' 30. I consider this to be an achievement as three months ago I probably would have been at least 10-15 laps down. I am getting stronger but it do hurt.

Friday 3-7-08

2008-03-07T21:00:00.002-05:00

I guess its been almost a month since my last posting. Time sure gets away and I have not been making the time to write lately. I have been exercising, though. The masters swimming class is going great. We did a one mile timed swim today and I came in at 33:20. Almost 10 minutes faster than my last time. There is no doubt this class is making me a better swimmer. I have got to start running again and getting back on the bike. The weather is starting to warm up so the opportunity is going to become available soon.

NationRun Guys

2008-02-13T18:07:00.002-05:00

The young men on the NationRun team left out of Columbus and the state of Georgia on Wednesday morning. It was cloudy and cool with threatening rain. They were in high spirits and eager to get moving. We were motivated by their commitment and were glad they decided to stay with us while they were in town. Follow their progress on www.nationrun.com

Monday 2-11-08

2008-02-11T06:50:00.000-05:00

It was hard getting out this morning...not enough sleep last night and a swim class at 5:00. Well, gone are the days of a leisurely one mile swim. I thought I had it tough back when that was all I was doing! The swim workout this morning was one of the toughest yet. I don't think I have ever been so out of breath. I know I am getting in good shape but it sure hurts. I will put in a plug for these Masters Swim classes; they are designed to get you in good shape. I like they way they are structured and our instructor, Rochelle, is doing a good job.

If any of you have been following the Nation Run guys, they are to be in Columbus today and tomorrow. they are actually planning on staying at our house two nights. My wife is so excited. She sent them an email the end of last week offering our services and they heartily accepted. They are only about two weeks into the trip and they have had to spend several nights in their tents. This will be a good chance for them to get some rest.

Scott Matty

2008-02-06T08:52:00.001-05:00

The Columbus cycling community suffered a huge loss this past Sunday when one of its own, Scott Matty, was killed while riding on a local country road. Our prayers go out to his family and friends as they suffer through this tragedy. I did not know Scott but I understand he was a fine individual and super athlete. I am taking a Masters swim class at the YMCA with a young man who was a very good friend of his and to him I offer my deepest sympathies.

I join with another local blogger friend of mine in stressing the importance of being safe while riding and running on the open roads. People in cars generally DO NOT watch out for you so you have got to be very defensive.

Wednesday 2-6-08

2008-02-06T08:21:00.001-05:00

The Masters' Swimming program continues at the Y at 5:00 am. We had a fun class today; we are starting to do back stroke which few swimmers know how to do. I have always enjoyed doing back stroke. I was an AAU area champion in this stroke back in the day; WAY back in the day when I was still in grade school. This class is going to help my swimming tremendously. I will comment on anyone who has gotten swimming advice from online swim coaches; use caution not to get bad advice. I remember following the advice of a coach a couple of years ago that has messed up my swimming. I developed some bad habits that are proving tough to break. One is the tendency to hold my head too deep in the water; this creates too much drag and slows you down. The other is the advice to use your legs sparingly if you are doing triathlons. I am having a tough time learning how to kick and getting my legs in shape. This has got to help my running strength! Each class finds me in better shape and less whupped when it is over.

I still have not gotten in the groove in my running and biking. These college classes I am taking are keeping me up late at night and early in the mornings and on the days I am not swimming I am taking time to study.

Friday 2-1-08

2008-02-01T10:27:00.000-05:00

I made it on time to the masters swimming class at 5:00 am. That is not easy, in itself, because I have to get up at 4:00 and not waste any time getting ready. I like to take my time getting woke up in the mornings but not on swim day.

The pool was a little warm, but at least that is better than being too cold. The class went well and I feel like I am getting stronger every class. The hardest part is the kicking exercises. I thought my legs were strong but evidently not strong enough. That is going to be the best part of this class; learning how to kick efficiently. This is going to help my running endurance also.

Rolex 24 Hours at Daytona 2008

2008-01-30T07:01:00.000-05:00

I went with my brother and his family down to Daytona Speedway last weekend to watch the Rolex 24 Hours endurance automobile race. It is hard to appreciate the skill involved with driving a race car at high speed until you have done it yourself. These guys are good! I along with many others dream of getting to drive in a race like this. It must be a neat experience to actually get to do it. I guess I am just going to have to settle for the occasional drive at a driver education class.

The winning car is shown here. This team has won this race three years in a row.

In 24 hours at speeds averaging over 100 mph, the winner made close to 700 laps. That is pretty impressive for 24 hours non-stop.

Wednesday 1-30-08

2008-01-30T06:56:00.001-05:00

It was back to the Y pool this morning at 5:00 for another masters' workout. For various reasons, we had a 1-1/2 week layoff and that surely did not help matters. This is a good class and if I can keep struggling through I will become a stronger swimmer. I am a little discouraged at this point, however, because I have been actively swimming now for three years and it now feels as if I have not swimming at all. These workouts bring back memories of summers at swim team practice when I was young.

Friday 1-25-08

2008-01-25T06:51:00.000-05:00

I know I really don't want to stoop to the level of whining and complaining about my physical state of being for that is certainly not what my blog is intended to do. But, it is going to be tough getting back in shape after a six week hiatus from running. I had hoped the Masters Swimming program would help keep me in shape but with this bad cold I have had the past two weeks I have regressed to an out-of-shape condition I didn't want to reach.

I ran at the Y on Wednesday for 3 miles and the next day my legs were sore! I ran 4 miles this AM and felt tired and sore. The bright spot is my feet have healed completely and there is no pain. I am ready to start back on some kind of training program. I am probably going to look at a triathlon training scheme because I do not have time to start training for a marathon AND do the Masters Swimming thing. After the class ends in March I may consider the marathon. Whatever I do I need to have a goal to keep me committed to staying in shape.

Monday 1-14-08

2008-01-14T06:26:00.000-05:00

Monday morning, 5:00 am. Despite being sick all weekend I decided to go on to the swimming class at the Y. The water was 76 degrees and took your breath away but we went ahead and held class. I quickly discovered how much my bout with bronchitis affected my lung capacity and I stopped after only a few laps. May be Wednesday I will be in better shape to swim. It is such a bummer to get sick.

Masters' Swimming Program

2008-01-04T06:39:00.000-05:00

I have decided to participate in a masters' swimming program at the Y. I went to the first class Friday morning. Boy, what an eye-opener! I never knew I was in such poor shape! I think it is going to be a great experience; surely one that will get me in shape for doing triathlons. The class is from 5-6 am on M,W,F. It is just the thing to get the blood pumping. More on my progress in that class later.

I start my college classes next Wednesday. Remember me as the time crunch will be on.

Wednesday 12-26-07

2007-12-26T21:29:00.000-05:00

The Christmas feasts are over and its back to a sensible lifestyle. I swam one mile at the Y during lunch today. I need to hit the pool in a disciplined way especially with the lack of running I have been doing.

I have been accepted in the Masters' of Operations Management program at the University of Alabama. I will be taking classes online so my evening schedule is going to be busy. This is going to mean I am going to have to get my exercise regimen done in the mornings or at lunch.

Tuesday 12-18-07

2007-12-19T05:04:00.000-05:00

I want to give an update of my visit to Dr. Jacobs concerning my feet pain. (Incidentally, he is an excellent Podiatrist if anyone in Columbus should need to go to one.) He x-rayed each foot and determined there were no stress fractures and no signs of plantar fascitis. But, he did say I needed to let the dogs rest for several weeks because I basically "blew a tire" running the marathon. So, for four weeks there will be no running. I am going to have to find other things to do aerobically to stay in shape. He suggested swimming, elliptical machine. Any ideas? I guess my plans to train for another marathon in the early spring must be postponed. I have time. What is the hurry? My main focus now will be keeping the holiday pounds from creeping back on me.

Thursday 12-13-07

2007-12-13T21:56:00.000-05:00

It has been almost a week since my first marathon and I have recovered almost 100%. I still am having some pain in my feet, however, so I have made an appointment to see Dr. Jacobs next week to determine if I have any stress fractures. If not, I am back in training mode. I have decided I want to improve on my marathon time and compete in one after having trained at a higher level. If I get a good report from the doctor I am going to begin following a training schedule for intermediate marathoner runners I got from Runners' World magazine. My goal is going to be a sub 4:00 run. I believe I can do it now that I have found out just how important it is to pile on the miles during training and mix in speed work.

Rocket City Marathon 2007

2007-12-09T16:31:00.000-05:00

After a one week hiatus from my blog, I am back to give my account of the 2007 Rocket City Marathon of which I was a participant. It was an interesting and rewarding experience and I am thrilled to have my first marathon under my belt.

We arrived in Huntsville Friday night and I picked up my race stuff and we went to stay the night in Decatur with family. Up at 5:00 the day of the race feeling quite nervous about a number of things. My wife could not understand why I was so nervous about a simple race but most of you probably understand; "Have I trained properly?", "Am I wearing the right pair of shoes?", "Is my injured left foot taped up well enough and will it hold up for 26 miles?", "Can I finish?". The weather at the start of the race was unseasonably warm and drizzily. It actually rained lightly for the first couple of miles before stopping.

I felt really good for the first 7-8 miles and I stayed on a 9:00 minute pace. ( I had hoped to run a 4 hour race). Soon after mile 8 I started getting a cramp in my left ankle and had to work at keeping that to a minimum. My parents met me at mile 12 and gave me a boost seeing them. The race was really going well until the turn around point at mile 14. The cool breeze we had been enjoying stopped and I started feeling my energy level crashing. I was really hungry along then and could have eaten a couple of Big Macs if I had them. Instead I ate one of the energy gel Cliff Shots, which are nasty and did little to give me energy.

The rest of the race was pretty much an exercise in survival. I saw my parents again at miles 14 and 18 and then at mile 22, my wife was at the aid station with much needed nourishment, a banana and a tangerine; just the fuel I needed to get me to the finish. My longest run in my training program was 22.5 miles and in the race after that point was TOUGH. I knew I was going to finish but it really hurt every step I took. I had to stop two or three times and walk in the last few miles. At mile 25, I decided I was going to run all the way in and I did. I actually crossed the finish line in a normal gait looking better than I felt. With a time of 4:32, it was slower than I had hoped but I am thrilled to have finished.

Looking back on the race I realize now how very important it is to put in a lot of miles running during training. Because of my hurt foot I laid off running the last couple of weeks before the race and I think that had a negative effect on my performance. BUT, it was necessary to rest my foot or it would not have healed enough to allow me to finish. (I actually had it taped and supported so well, it gave me NO PAIN during the race).

Despite the pain and soreness in my legs a day after the race, I am proud of how well I did and looking forward to training for another.

Saturday 12-1-07

2007-12-01T20:55:00.000-05:00

Today was supposed to be my last long run before the race next week, 10-11 miles. Since I decided last week to let my foot rest and heal there was no running. But, I did swim one mile at the Y and rode my bike for 20 miles. I believe I had a comparable cardio workout. I do not think missing the run will really negatively affect my race next week. I just hope the foot heals enough that I won't be hobbling for most of 26 miles. The bike ride was not without incident as I took a nasty spill right behind the convention center on the riverwalk as I crossed a railroad track. Scraped up my left elbow, shoulder and hip. They are going to be sore in the morning.

Thursday 11-29-07

2007-11-29T15:31:00.000-05:00

After last Saturday's long run, my left foot has been hurting; so much so that I have decided to lay off running for the remainder of the time before the marathon. I am going to cross train instead. Both yesterday and today I swam one mile at the Y during lunch. I have really tried to increase my speed and I feel much stronger. The only problem, though, is it seems my times are no faster. It took me 44 and 43 minutes respectively for one mile which is not faster than I was doing six months ago. It is still a good workout, however.

For anybody interested, there will be a Masters Swimming program taught at the downtown Y starting in January from 5-6 AM on M,W,F. There must be 12 people enrolled, however, for the class to be held.

Tuesday 11-27-07

2007-11-27T07:44:00.001-05:00

The weather this morning was clear and cool, a perfect morning for running. I ran 6 miles at a little slower than a 8:30 pace which is fast for me. I never would have imagined three months ago I could run a 10K this fast. That just goes to show you what kind of progress you can make in a structured training program. This was a good run, legs were strong, wind was good and pain in knee and left foot was manageable.

Monday 11-26-07

2007-11-26T20:39:00.000-05:00

It was pouring rain this morning but I was indoors anyway doing cross training; 30 minutes on the elliptical machine and 30 minute swim. I hate the pool at the downtown Y opening at 6:00 instead of 5:00; it is too crowded. I got new shoes yesterday so I will wear them this week and next and see if they can get broken in enough to wear them in the marathon.

Saturday 11-24-07

2007-11-24T15:55:00.000-05:00

With only two weeks to go before the marathon, the training runs will be mainly maintenance runs as the miles will decrease up until race day. Except for today when I was determined to make a long run to test my endurance. The weather down on the the riverwalk this AM was cold and windy and I really was not dressed warmly enough. I started at the convention center and headed south towards Ft. Benning. At the turn around point, the Garmin read 11.25 miles and when I headed in the other direction the wind was STIFF. It stayed that way for most of the return run and it didn't help that my feet and ankles hurt. This run of 22.5 miles today is my longest one yet and I will have to say I am as ready for the race as I can be. I have decided the marathon training experience for me has turned out to be more of an exercise in injury prevention and pain management than anything. Maybe it's that way for a lot of people, I don't know.

Tuesday 11-20-07

2007-11-20T07:50:00.000-05:00

As the workouts shorten in length the next two weeks, I am trying to focus more on speed in my weekly runs. Today I ran 7 miles in just under an 8:30 pace which is the fastest run of this length I have done in a long time. I actually set my Garmin Forerunner up with a virtual training partner set at 8:45 pace and I obviously finished ahead. I felt really good except for a very sore left knee. What is even better about the run is that the course is pretty hilly with a couple of grueling 1/2 mile hills thrown in.

Monday 11-19-07

2007-11-19T07:13:00.000-05:00

I have only three weeks to go for the race in Huntsville. My training is beginning to taper off now and today I did only 60 minutes of cross training; 30 minutes on the elliptical machine and 30 minutes of swimming. I was supposed to run three miles Sunday but did not; opting instead to let my knee rest. I had a good run Saturday but it left my knee pretty sore.

Saturday 11-17-07

2007-11-17T11:35:00.000-05:00

I went to the riverwalk this morning a little later than I wanted but got off around 7:45. Temp was in the 30's and I had on gloves, hat and long sleeves. Beautiful sunny morning and it was a pleasurable run. I made it out to Ft. Benning and realized they had closed the gates onto the base because of the wackos in the SOA Watch. I ran up Lumpkin Rd. and saw a band of about 30 of them at the gate. Turned around and did a few little spurs to make a 16 miler. For the most part I hurt in the areas I expected; my left knee, OUCH! My left side is mucho sore. I am gaining the stamina I am going to need in only THREE weeks.

Thursday 11-15-07

2007-11-16T09:24:00.000-05:00

Thankfully I awoke this morning to rain, which we need much more than my morning run so I postponed that until after work. I went to the downtown Y and started my run from there. The schedule was for a 6-7 mile tempo run so I started at a slow 9:30 pace and after a mile ramped up to an 8:30 pace and kept this up for 5 miles of the run. I felt good except for the nagging left knee pain. I finished 7.3 miles in a respectable 1:03 for a 8:42 average. Good run. Weather was nice except for a stiff northerly wind which I encountered on the return northern leg up the riverwalk.

Wednesday 11-14-07

2007-11-14T08:07:00.000-05:00

It is a good thing today was an easy, short day of running. I covered 4 miles at a snail's pace of 9:50. I guess I needed the rest from the 10 miler I did yesterday. It is odd and frustrating how various aches and pains affect my running each day. Today my knees hurt. My left one felt like someone hit right on the cap with a hammer. It is even sore to the touch. I don't know what has caused this but I hope it disappears as quickly and quietly as it came.

Tuesday 11-13-07

2007-11-13T07:46:00.000-05:00

Today was scheduled to be a 7-8 mile quality run. My hopes and prayers have been that I can solve the problem of my painful ankle and calves. This morning's run proved to be an answered prayer! For some reason, I had no pain in my ankle and consequently my calves felt comfortable. Since this was supposed to be a quality run I decided to do fartleks. I set the Garmin to alert every 1/2 mile and I ran that distance at an 8:30 pace or better and the next 1/2 mile at a 9:30 easy pace. I did this for most of the 10 miles I covered in 1:29 for a 8:54 average. Great run this morning! Perfect weather, could not have asked for better.

Monday 11-12-07

2007-11-12T07:41:00.000-05:00

4-1/2 miles this morning. Easy pace as I am trying to deal with the pain in my right ankle. I feel like I am in adequate shape for the marathon coming up from a conditioning standpoint. I had no soreness in my legs from the 20 mile run Saturday and even felt like on that day I could have easily run 26. But, the pain in my ankle is the kicker. I have got to solve this in order to feel confident. I've still got 3 good weeks of training to go and 1 rest week before the Dec. 8th event in Huntsville, AL.

Sunday 11-11-07

2007-11-12T07:34:00.000-05:00

After the long run yesterday, my calves and right ankle were pretty sore. There is something going on with that ankle and I don't know if it is a muscle strain or maybe the beginnings of shin splints. Either way, it is causing me to change my running stride and this is going to take some adjustments. I decided to ride my bike today for my 90 minutes of cross training I normally do on Monday. It is hard to squeeze that workout in during the week so i did it today. I rode from my house to Riverwalk down to Ft. Benning and back for a little over 24 miles.

Saturday 11-10-07

2007-11-10T11:50:00.000-05:00

Sometime some things are just not meant to happen. Last Saturday, Alabama was not meant to beat the LSU Tigers and I was not meant to finish my 18 mile run. Well, this Saturday was different. I had already decided instead of running the scheduled 15 mile run for this week I was going to make up the long run I missed from last week. I got to the Riverwalk a little before 7:00 ready for a good day of running. After the first 2 or 3 miles, it was evident my right ankle was going to be a problem. Evidently I hurt it last week and the only thing that gives it relief is to run very flat-footed or even up on my toes. So I altered my running posture to do that. This worked well for most of the run until the very end when my calves started cramping from the extra stress put on them from running on my toes.

Despite the nagging ankle, however, I really felt strong and ran all the way into Fort Benning to the end of 10th Division Rd. where I turned around. ( I wonder if it is OK for me to run there because I saw a sign that read "No Runners or Joggers") When I got back to Rotary Park I had made 18 miles but I decided to keep running and try to make 20. So I ran on down the walk for a mile and turned around. I finished 20.5 miles. I was not sure of the time, however, because I was using a new Garmin Forerunner I bought and it got screwed up somewhere along the way. Neither the total time nor the distance was even close to accurate. Anybody, what could I have done wrong with it?

Anyway, a great run and another milestone reached.

Thursday 10-8-07

2007-11-08T09:40:00.000-05:00

Today was supposed to be a 7-8 mile tempo run. I got out on a cold morning at 5:00 and after warming up, I decided to make it a little longer. I felt really good and finished 9.4 miles at a 8:59 pace. I had little if any pains, though I was pretty fatigued by the end. Good run.

Wednesday 11-7-07

2007-11-07T07:41:00.000-05:00

Five miles this AM on my regular Midtown course. Weather was chilly, around 35 degrees. I wore gloves, long sleeves and skull cap-just right. I felt really good. Time was almost 47 minutes so pace was not super fast but I ran relatively pain free which was unusual.

Monday 11-5-07

2007-11-06T08:04:00.000-05:00

Today is cross training day. Swam 3/4 mile at the Y in 34 minutes during lunch. It was a good swim. I felt like I could have swum for hours, but had to get back to work. After work it was back to the Y for almost an hour on the elliptical machine. I guess this will suffice for my scheduled 90 minutes of cross training.

Sunday 11-4-07

2007-11-06T08:03:00.000-05:00

Back from Tuscaloosa about 6:00. Ran an easy 3 miles. It felt good to work some of the soreness out of my calves after yesterday's fiasco.

Saturday 11-3-07

2007-11-05T20:19:00.000-05:00

Today's run was meant to be an 18 miler; the farthest yet. I had a few difficulties today and I ended up crashing and burning. To begin with, we were out of town for a football game and I planned on running on a course in Tuscaloosa, AL which would take me down a busy four lane parkway with some loooong rolling hills. Before it was all over I developed serious cramps in my calves and had to cut the run short and even then I had to walk for the last two miles. It was frustrating and disappointing not to be able to finish this run. I think the hilly course and my left heel pain caused the cramps in my calves. I hope this is not an indication that I will not be able to cover 26.2. I am going to keep on training, though, and see what happens.

Wednesday 11-1-07

2007-10-31T21:12:00.000-04:00

Since I decided to let my left heel rest for a few days, I did not run today. I instead went to the Y and did an elliptical machine workout for 45 minutes. At the speed I was going it worked out to 4.3 miles traveled.

Tuesday 10-30-07

2007-10-31T06:11:00.000-04:00

Although the past couple of runs have been good ones, I believe I have hurt my left heel. It appears to be some kind of bruise, maybe just a stone bruise. But, in either case, the pounding hurts it. I have had to alter my running style to avoid the pressure on it. When I run up on my toes it relieves the pain but it is not a natural running position for me and is probably going to cause other problems. I ran an easy 3 miles this evening but after today I have decided to let my feet rest for a few days. I am not going to run again until this weekend. Hopefully this will give the bruise (if that is what it is) time to heal.

Monday 10-29-07

2007-10-29T18:00:00.000-04:00

My training schedule has gotten a little out of sync the past couple of days but I am still going to maintain the minimum distances so I guess it really doesn't matter. I have been out of town today so I ran in the afternoon in the hotel fitness center on the treadmill. I typically hate running on a treadmill but I was determined to make this a beneficial workout. I somehow sense my training becoming stagnated and a creeping fear that I am not getting in proper shape for the marathon is growing. I decided to go ahead and do Tuesday's 7-8 quality run on the treadmill so I could get a better feel for my speed capability. I varied my speed from 6 mph to 8 mph for various periods of time as well as throwing in a few changes of incline from 3-5%. I ended up running 8-1/4 miles at a little over a 9 minute per mile pace. I am pretty psyched about it because I was able to see an improvement in my leg strength and ability to recover from a winded state. Man, it is hard to believe those runners averaging 6 minute miles because at the 7-1/2 minute pace I ran it felt like the treadmill was about to throw me in the floor. This was a another milestone workout for me.

Sunday 10-28-07

2007-10-29T09:26:00.000-04:00

No running today but my son and I rode our bikes on the Riverwalk. It was a beautiful day and we had a great time. We rode from downtown to Ft. Benning and back for about 27 miles. I will probably let this count for my weekly cross training day and run instead on Monday. I have managed to stay on my marathon training schedule as I finish up week number 10. Only six weeks to go for the race in Huntsville, AL on December 8th.

Saturday 10-27-07

2007-10-27T13:39:00.000-04:00

I was back at the Riverwalk this morning for a long run. It was a beautiful morning, a little chilly with temp around 48. My plan called for a 15-16 mile run and I managed to make a little over 16. I ran from Rotary Park to Ft. Benning and back. There wasn't much traffic out there this morning. I met a few runners and cyclists but otherwise it was a quiet time on the river. I felt good that I was able to complete this run, but my feet and legs really hurt by the end. My left heel took a beating causing me to alter my running style to move the impact to another part of the foot. I hope this pain will subside as I pile on more mileage and better condition my feet.

Friday 10-26-07

2007-10-26T07:59:00.001-04:00

My training schedule got off track slightly this week and this is supposed to be a rest day. I ran an easy 4 miles, however, since I missed Wed. run. Tomorrow is a long run ( 16 miles) so I need to get psyched up for it.

Thursday 10-25-07

2007-10-25T08:54:00.000-04:00

After taking off on Wednesday, I was anxious to get back out and put in the miles today. I got up before 4:00 and was out the door before 5:00. It was a beautiful morning, temp around 45, clear with a gorgeous full moon. I ran 7 miles in 62 minutes for less than a 9 minute per mile average. It was a great run and a great start to the day. My training schedule calls for Fridays to be off days but since I skipped Wednesday I will probably run tomorrow. Saturday is a 16 mile day so I need to get pumped up for that.

Tuesday 10-23-07

2007-10-23T06:46:00.000-04:00

After the 1-1/2 hours of cross training yesterday evening I wondered how I would do on my quality run this morning. I was tired. I did make 8.3 miles in 1:20 which is much slower than I wanted to run but two factors played in today; tired legs and very humid weather. The high humidity zapped my strength. At least this run is over now, thank goodness.

Monday 10-22-07

2007-10-22T21:16:00.000-04:00

Today was cross training day for 90 minutes. I swam for 30 minutes after work then rode bike on Riverwalk for an hour. Weather was threatening rain but I made the whole ride without any. The swim went well as I covered 3/4 mile in 31 minutes which is the fastest pace yet.

Sunday 10-21-07

2007-10-22T07:13:00.000-04:00

I slept late today and we got up and went to church. I ran in the afternoon, around 5-1/2 miles. I felt good; it was one of the better runs in a while.

Saturday 10-20-07

2007-10-20T10:46:00.000-04:00

What a beautiful morning we had here today! Clear and temp in the low 50s. The best running weather yet. I went down to the riverwalk at Rotary Park and set off on what was to be a 10-11 easy run. I felt pretty good and ended up running 12 in under 2 hours; 1:51:51 to be exact. I can tell my endurance is growing. Two weeks ago I ran the same course and ALMOST DIED! This week was much improved. Left side still hurts with a vengeance and left achilles starting cramping towards the very end but in all it was a good run. Passed my friend Mike for the third time in as many weeks just finishing his run as I started. He is a good runner, his endurance amazes me.

Thursday 10-18-07

2007-10-18T20:08:00.000-04:00

I ran today after work. Weather was threatening rain but held off for the run. A tempo run was scheduled and I attempted to pick up the pace and turn in a faster time. I managed to cover 6.8 miles in 62 minutes for a 9:07 average pace. I was hoping to be able to break the 9 minute threshold but I was running about as fast as I could. More runs like these, however, are going to increase my stamina significantly. I considedr this to be a successful run.

Wednesday 10-17-07

2007-10-18T07:02:00.000-04:00

I was lazy this morning so my running was put off until after work. I ran 5 miles in the evening in 46 minutes. Not too shabby. I don't typically like to run at this time of the day because of the heavy traffic in Midtown but sometimes that is the only way to do it.

Tuesday 10-16-07

2007-10-16T07:44:00.000-04:00

The run this AM was tough. I covered 7.6 miles which was not difficult in itself but my legs were feeling the effects of the workouts Monday. Starting out, however, I felt good for the first two miles but it went downhill from there. In addition to that, the course I ran had a couple of hills that are difficult. For the most part this was a disappointing run. Weather was warm and humid.

Monday 10-15-07

2007-10-15T20:06:00.000-04:00

Monday is cross training day and I swam for 30 minutes and biked for 40 minutes. Both workouts were great and I feel much stronger. My side feels MUCH better. There is almost no pain in my groin and lower abdomen. I have been praying for God to heal this injury and I have faith that He is doing just that. Tomorrow is an 8 mile faster run so I hope my legs hold up.

Sunday 10-14-07

2007-10-14T20:17:00.000-04:00

I went for an easy 4 mile run this evening. It is so nice to be able to exercise in the evenings without worrying about heat stroke. I was pretty tired. I guess the long run yesterday took a lot out of me.

Saturday 10-13-07

2007-10-13T11:50:00.000-04:00

Every long run I do now puts me past the point where I have ever run before. Way back in high school when I ran cross country I did some 8-9 mile training runs but nothing longer. Today's run of 14 miles is another milestone. I actually felt pretty good considering my aching groin and feet that have never run for this long. I'll admit the 2:16 time set no blazing pace but I was running with more spring in my step...a far cry from the dead man shuffle I was doing last week. I ran at the Riverwalk starting from Rotary Park and heading south to Ft. Benning and back. There was a Juvenile Diabetes Foundation function at Rotary Park this morning so it was pretty crowded. I am now rested, fed and ready to go watch with my friend Paul the Tide play Ole Miss on TV. ROLL TIDE!

Thursday 10-11-07

2007-10-11T10:03:00.000-04:00

For any of you golfers out there, you know the feeling when you hit the ball well. It is what keeps you coming back for more. The club face makes contact with the ball in the "sweet" spot and the sound is perfect...just a solid "tink" and the ball travels straight and true. Well, this is the way I feel when I have a good run and it has been a while since I felt that way. This morning I had that feeling after my tempo run for the week. It was a great run; 6.7 miles in 61 minutes. I had misgivings about the run before I started because I ran last night and when I went to bed, I was feeling sore and tired. Praise God for the strength to run this morning!
How was that for melodrama! Maybe a little, but it was a great experience and it motivates me to push on toward the marathon goal.

Wednesday 10-10-07

2007-10-10T19:57:00.000-04:00

I was lazy this morning so instead of running, I slept. I did run when I got home after work; 4.1 miles in 38:45. I felt no different than I have; same aches and pains in the usual places.

Tuesday 10-9-07

2007-10-09T07:37:00.000-04:00

Today's plan was for a 7-8 mile quality run so I was out a little earlier for a longer, tougher run. I actually made 8.2 miles through Midtown Columbus, this run was one of the best in a while. With a time of 1:18, it was still a slow 9:30 pace but that was with three 1 minute walking sessions mixed in along the way. If I can keep the pain in my side at bay and toughen up my feet without hurting them, I may be able to run this marathon.

Monday 10-8-07

2007-10-08T12:34:00.000-04:00

Today's marathon training schedule calls for 60 minutes of cross training. I swam for 33 minutes at lunch at the Y covering 3/4 mile. I plan on riding my bike tonight to finish up the 60 minutes.

Later in the day...
After getting home from work and preparing dinner, I finished my 60 minutes of cross training with a 30 minute bike ride to downtown and back. This is the first time I have been on my bike since the Ft. Benning triathlon this summer. I felt great, having more strength in my legs than I remember.

Sunday 10-7-07

2007-10-07T20:34:00.000-04:00

The easy run of the week was today. 4 miles. I felt better than normal; certainly better than yesterday. I almost got run over again by the ever-present motorist failing to look right at an intersection. I guess I'll learn just to run around behind idiots like this instead of trusting them. The Lord was with me again.

Saturday 10-6-07

2007-10-06T15:50:00.001-04:00

I am really getting into the meat of my marathon training schedule now. Today is supposed to be a 12 mile easy run. Next week has two days of fast runs in the 6-8 mile range. So, you can see, it is time to see what I am made of. Well, the run today did little to boost my confidence concerning my ability to complete a marathon. The run went poorly, to say the least. My plans were to run the Riverwalk starting at Rotary Park and heading south for 6 miles and then back. I was prepared for the weather with my Camelbak (temp was in the mid 70s with high humidity). From the first steps, I knew it was going to be a long run. My legs felt like lead and my side hurt. That is the way things went for the entire run. And to make matters worse, my left shoulder pain came back and nagged me most of the run. To sum it up, this was not one of my better runs. I hope I can bounce back and keep up the training but this was a lousy excuse for a marathon prepping run. On the bright side, though, this was a great course and made running much easier. Up until now, I have been running on the streets and dodging out-of-control drivers. This gets old, especially once you get really tired.

Thursday 10-4-07

2007-10-04T16:30:00.001-04:00

Today was scheduled for a 5-6 mile tempo run. The purpose of this type of run is to stretch your cardiovascular capacity by forcing you to run more out of breath. I have been able to do this in only a limited manner as other things have held me back such as pains in my side, legs and feet. I did run a good 6-1/2 mile course including the big hill on 13h St. but my average speed was still more than 9 minutes per mile. My goal is to run these tempo runs in less than a 9 minute mile.

Even so, I feel like I am getting stronger. I am praying that God will take away this pain in my left side/groin. I go to an internist in two weeks to get it looked at but I do not want to have to stop my training to get it worked on. Unless the doctor says there is a serious problem, I am going to keep running with the pain.

Sunday 9-30-07

2007-09-30T20:57:00.000-04:00

After the long run of Saturday I thought maybe I would be really sore today. But, actually, I was not. We went to church, had lunch and I cam home and washed and waxed my car. Man, was it filthy! It had been months since I waxed it and this cleaning was long overdue. It took me most of the afternoon and then I went for a four mile run right before dinner. It felt good to work out a little soreness and see how my body bounced back from yesterday's long run. Every long run I do in this training sets a record for the longest I have run in a loooong time. 4 miles in 36 minutes.

Saturday 9-29-07

2007-09-29T20:55:00.000-04:00

We started the day in McDonough, GA where our son, Steven, was competing in a duathlon. This was a sprint length consisting of a 5K run, 14 mile bike and another 5K run. He did pretty well finishing in 1:36, third in his age group. He is excited and we are proud.

After a two hour nap this afternoon and watching Alabama play a sorry half of football, I took off for a run. My training schedule for today called for a 10-11 mile run. I debated whether to do that today or wait and do it on Sunday. So, I left the house thinking I might not run far. As I ran, though, I realized I needed a small victory today to prove something to myself. I hurt in several places, including my left foot, my left groin and side. I decided to forge ahead and by the time I got to the Riverwalk I had run over 4 miles and was feeling better. As a matter of fact, I got my second wind on the river and decided to run far enough to make it an out and back 11 mile run. On the way back my legs started feeling the effects but I kept up the pace. I ended up running about 10.7 miles in 1:36 which is as little better than a 9 minute pace. YES!

Thursday 9-27-07

2007-09-27T08:03:00.000-04:00

Well, the runs are getting longer in the morning and that means I have got to get started earlier or I am going to be late for work. This morning was just the opposite; I got started later. I just was dragging this morning and finally got out of the house at 5:45. I ran a little over 6-1/2 miles in what was supposed to be a faster tempo pace. That went not as well as I had hoped since I struggled up hills and battled fatigue in my legs. I ended up running it at a 9:13 pace which is a little faster than average for me. Someday I hope to be able to run faster. My next scheduled run is a Saturday 11 miler.

Monday 9-24-07

2007-09-24T21:21:00.000-04:00

Today is the start of week 6 of my training schedule. 45 minutes of cross training had me at the pool swimming a mile. Swimming is a great way to increase cardiovascular capacity and I think this is going to help my training tremendously.

Sunday 9-23-07

2007-09-23T20:19:00.000-04:00

We were in Tuscaloosa, AL this weekend to visit our daughter and watch Alabama get rolled by Georgia. Not a perfect weekend as my team came up short. I ran 9.5 miles on Saturday morning early before we left town. I ran from our house down to the riverwalk and back. Man, am I slow! My time came in at over a 10 minute mile average. My side/groin hurt mercilessly. I am beginning to have second thoughts about the viability of being able to run a marathon. I have an appointment with a surgeon on Oct. 18th to get it checked out, so until then I am going to keep on my training schedule and bear the pain. Weather was hot and humid Sat. AM, I wore the camelbak and NEEDED IT! I lost volumes of water during that run.

Sunday after getting back in town, Steven and I ran 3.1 miles through the neighborhood. Easy run, just as the schedule calls for.