Birmingham Marathon 2012

The B'ham marathon was my 2nd marathon post 50, and I ran it on Feb 12, 2012, and it was my 5th marathon overall.

Lots and lots of things to say about this run.

Rest.  I followed the tapering article here and didn't run at all 3-days before the race.  Further, I only ran 8 miles in the 10 days before the marathon.   My body was itching to run!

The hall of fame.  One of things I've enjoyed about training is to be able to know what I've run over the last several weeks leading up to a race.  For that I'd highly recommend an app that logs your runs automatically while you run.  Being able to look back at a training log is extremely valuable and if you've prepared properly, followed a plan, it visualizes that for you and further prepares you mentally that you are indeed ready!

The day before.  I did hydrate most of the day and ate well, but I didn't carb up for dinner - I couldn't find a convenient location for a past dinner - instead I settled on a great cheeseburger at a fancy burger joint - I was careful not to over eat.  Latter I went to a movie and hate a small amount of popcorn.

Sleep.  For whatever reason I really had trouble sleeping.  I think I fell to sleep around 1am or so, and my alarm was set for 5:30 since it was a 7am race, so I really didn't get much sleep.  But, fortunately, as all the training info out there says, the most important sleep is during the nights leading up to the night before - thank goodness.

Temp.  Oh my goodness, it was cold.  At race time it was 24F, fortunately there was just a little wind.   Before the start, my hands were really really cold, and that's with gloves on, but after about 30 minutes into the run, I was sufficiently warm.

The marker runners.   Letting these runner pace me was great.  I started out following the 4:45 runner - easy to do since they ran with a sign.  But about 7 or 8 miles in, I passed this marker and found the 4:30 runner.   Keeping up with the 4:30 runner really allowed me to focus on a good pace.

Final code cracking - my toes.  I saw a sign along the route - "toe nails are so over rated".  Believe me, I got it!  Fortunately, this race proved to be me best long run yet relative to my outside small toes.  For this race I made a slight modification to my toe technology.   I had been running with silicon in between my two outside toes, but for the race I added a small piece of cloth tape around the toes to keep the silicone from "squishing" out during the run - it worked!!!!!!!!!!!!!  I had only a small amount of blistering and no bleeding, this was awesome!!

Water and Gu.  I took water every time it was offered, about every 2 miles.   Sometimes I didn't drink much, but always a little.  I also ate a Gu pack every 30 minutes, and later in the race began to eat some bananas and orange slices that were being offered.

Clothes. Since the temp only rose by 10 degrees F during the entire run, my clothes, long running pants and two layers on the upper body worked out very well - with no shucking.  I took off my gloves at about mile 18 or 20 and my face wrap - all was well.

Blue skies.  It really helped, since it was so cold, that the sky was blue and sunny.  That's always a lift!

Mile 18.  Things went beautifully until then.  At that point, my right calve began to tighten just a bit.  I experimented with my pace and it seemed to be held at bay.  Fortunately it didn't cramp!

Mile 23.  At mile 23, all was still well.  I was on a 10:15 - 10:20 pace.  But, at mile 24, I really really slowed down.  I knew I only had 2 miles to go, but I guess all parts of me were ready for the run to be over.  My pace jetted down to 11:30 or so.  But I kept moving, and clicked through my playlist to find some rock to keep me going.  I was still talking to my fellow runners a bit, but I really had to put my head down.

Mile 26.  Linda met me at 26, and ran the 0.2 miles with me to finish the race.   I wasn't saying much at all, and thought I was running like mollasses , but she seemed to think I looked good - and that was good.

Summary.  I met both of my goals for this race, break 5 hours and no walking.  In fact, I ran it in 4:34.  That breaks my prior training time of 5:01 by almost 30 minutes, and it broke my 2003 race time of 5:10 by even more.   Incredible run, incredible weather and conditions, and my engine ran perfectly.  Next stop, either a training marathon in March, or the Jackson TN Marathon.

John David King

1/28/2011

I thought it might be fun to share some of John's photos, sayings, events and so forth here.

For starters, I took a photo of John just now, I'd say he's looking pretty awesome!

The notion of the day with John, is that women have powerful eyes.  When his girl friend looks at him, he says the eyes watch him with power.

The Church Flywheel

From an object lesson that our family shared in this weekend while we were in Pigeon Forge TN.

Think about the big things that you do to further His kingdom.  Big things like go on mission trips, donate a large sum of money, visit someone in prison.  These things are great, however too many times the big thing opportunities never seem to come our way.   So, how about the small things that we could do, I mean the really small things.  You probably have some ideas.   Think about those, and then later, we can share what those items are as we contemplate the church flywheel.

Everyone or anyone know what a flywheel is?

A flywheel has mass or weight, and when it is spun, or rotated, it stores energy. 

Some of us were near a large flywheel in Pigeon Forge when we ate dinner Thursday night.   Do you know where I’m talking about?  Yes, the Old Mill.  At the Old Mill,  the paddlewheel is a flywheel.

The water flows from a higher elevation to a lower one, and when it does it hits a paddle, and causes the wheel to rotate. 

When you design a mill, or grist mill, you want the wheel that’s turning to have some weight, so that as the wheel turns, it has momentum, and can actually do work, like grind corn.

The flywheel stores energy and it has momentum. 

At the Old Mill if you turned the water off,  the wheel would continue to turn, at least for a while, because of the momentum.

Also at the Old Mill, if you turned the water off for a minute, then on for a minute, then off, the weight of the flywheel would allow the mill to keep grinding corn.   Once the wheel is turning, it has momentum, and so it takes a lot of resistance to stop the wheel.

Really God’s church, his movement, can be thought off as a flywheel.  The wheel was put in motion by Jesus and his followers more than 2000 years ago.

Think about what Jesus did.   Through his acts of service, his teaching, his leadership, and sacrifice, people were drawn to him, and they became part of the wheel, the church flywheel.

The people that add momentum to the church are called disciples.  They believe, commit thereby attaching themselves to the church flywheel and through service, teaching, leadership and sacrifice add to the momentum of goodness that Jesus started.  

Matthew 25:

³¹ “When the Son of Man comes in his glory, and all the angels with him, he will sit on his glorious throne. ³² All the nations will be gathered before him, and he will separate the people one from another as a shepherd separates the sheep from the goats. ³³ He will put the sheep on his right and the goats on his left.

   ³⁴ “Then the King will say to those on his right, ‘Come, you who are blessed by my Father; take your inheritance, the kingdom prepared for you since the creation of the world. ³⁵ For I was hungry and you gave me something to eat, I was thirsty and you gave me something to drink, I was a stranger and you invited me in, ³⁶ I needed clothes and you clothed me, I was sick and you looked after me, I was in prison and you came to visit me.’

Above, Jesus spoke of some pretty big things, and obviously those are good things.  When he started the church, his disciples were doing some big things, like healing, and trying to walk on water.  As they joined him, and did those things the flywheel of the church began to turn.

Demo the church flywheel.

Choose someone to be the center of the flywheel, and instruct them to slowly rotate (otherwise they will get dizzy, slowly) - you need an area at least 10 feet in diameter to do this.  The first person in the center represents when Jesus started the church.  Now call on someone to attach to the center person, and continue to rotate with the center person.  By attach I mean join, not just put a hand on a shoulder - like both hands on the shoulders or a side hug.   The second person, and the next 4 or 5 represent the first disciples.  They attach such that they form a concentric circle around the center person, connected to each other and if possible to the center.   As each person is added, the group continues to rotate.   Call each person by name, and have them represent a first disciple.   Now after 5 or 6 folks, let the addition of each person represent the smallest act you can think of that adds to the momentum of the church - like a facebook post, or a text message, or a note, or a smile of encourage.   As each person adds to the rotating mass of people, the momentum grows.   Now just for fun, let someone represent resistance to the church and see if they can grab a single person, and stop the rotation - they can't.  The momentum of the church will not allow someone to stop its momentum.

Keep rotating the flywheel until reasonably, the entire group is slowly turning, demonstration a large flywheel.

We closed with these thoughts.

When you make a call of encouragement, you further the church flywheel and his kingdom.  When you send a text, inviting someone to meet you in an act of service, you spin the flywheel.    When you put a verse on facebook, you add energy to the church flywheel.  When you come together and share the Lord in his Supper, you turn the flywheel.    When you go to your aunt’s house to change a lightbulb, you add to the energy.   When you obey honor your children, or honor your parents you add to the energy.  When you preach, or teach, or visit you add to the momentum.

Finally, have everyone stop, squeeze in closer and close with a prayer of recognizing the power of the little things that we do that adds to the momentum of the church flywheel - thereby furthering His kingdom.

My thanks!

My thanks to Ray Palmer for sharing a lesson a few months ago on how each little thing we do furthers the church.  My thanks also to Jim Collins, the author of "Good to Great" - therein the flywheel is used to represent the growth of a company.   My thanks to Honda for it's use of a counter rotating flywheel in the Goldwing motorcycledesign - it's there in 1977 that I first learned what a flywheel was.  My thanks to my family, we had a blast and enjoyed rotating and pondering His church and thinking about the little things we do that add to the church.

My First Marathon

1/28/12

The Playlist for my 1st Marathon Post 50

For many of you, your music is an important part of your training, and it is for me.   For those interested, here's my playlist for the marathon I ran on 1/20/2012.

1/28/12

Tapering

I've never had the luxury of really worrying about how to do a taper before a marathon - I usually train for one in a year, and leading up to the race, my longest run is the race itself.

This year, I've already knocked down my first marathon, so Feb 12, will be be second.  Accordingly, I'm playing the taper game.

Regarding tapering, there's a lot of info our there about how to taper before a marathon.   For the race next month, I'm using this approach, tapering article.

In this article, it describes what to do 3 weeks before a marathon.  Since I'm two weeks out before my next big run, I needed to do a 14, and I did so this morning, 14 miler.

As I work through this the next two weeks, I'll update you on how it went - of course the weather always hoses up such a schedule, but hopefully, I can adapt to the weather as needed.

Tapering, ....


1/22/12

The Next One

Ok, now that the first post 50 marathon is out of the way, it's time to get focused on next month's Birmingham Marathon.

Here, or there, my biggest concern is/will be weather.   I really have no interest, and will not be running in the rain.   Even a warm rain is problem for me due to wet shoes which really really cause my poor feet a problem.  Hopefully, I'll have a dry run.  The cold I can deal with, but it must be dry.

Shoes.  I have to get a new pair of shoes.  I really should have bought them already, but I just didn't get around to it.  I don't think they are worn out from compression, but more the heals are scuffed down so low, I'm sure I'm unduly hurting my knees and back due to the material loss.  I'm buying'em!

Something very new for me now is to cycle through the next three weeks a training program that makes sense.   I've read several articles on this, but I haven't chosen a program yet.   When I do, I'll start detailing it here to let you know what might make sense for you, particularly if you've never run back to back marathon's in less than a month.

Finally, I'm going to order a prosthetic for my toes.  I've seen a few toe straighteners and bunion inserts.  What I need is an appliance that separates my two smallest toes, and lifts the outer part of my foot up to relieve pressure from my little toe.  The real issue here is that my little toes are turned on there side so much that they really can't take any pressure or pounding.   Running on the inside of my foot helps but it doesn't alleviate the problem totally.   Hopefully a little experimentation here will go a long way.

1/20/12

FINALLY!


My first marathon post 50, completed today!

Wow, I can't believe it.  This was my fourth marathon.  Today's marathon was not a race, but rather a training run for upcoming races , however, it was 26.2 miles plus some change, and therefore I declare it as my first completed marathon post 50!!!!!!!!!!

I got up about 3:55 am, ate breakfast and got ready to go.

This morning's weather was totally different from this past month's training runs of 30F, this morning it was 50F.  That at least meant shorts.

I got started about 4:45.

At about mile 3 I chunked my outer long sleeve running shirt.  At first I was a bit chilled, but as I ran on  I knew my clothes were perfect for the temperature.  I still had my running gloves in my pocket, so if I got cold could at least put those on for a little warmth.

At mile 6, I knew this was going be a great run, I didn't know whether I'd be able to go the distance, but I did feel great - the temp felt good, my breakfast had settled well, my achilles felt good, my left toe felt good.   So I really focused on getting into the zone.

When I had gone out, I had not run my mapped out run of going through Providence, which was to add about 4 miles to my normal through the country route - the 4 miles would be needed to get at the 26.2 distance.  My thinking was that when I returned near the house at 21 or 22 miles in, I'd simply add the extra miles close to the house in the event I was struggling, got hurt, cramped or whatever.

At about mile 8, where I normally turn north to go up Nickfitchard, I went south to add about 3 miles to the through the country route, that would put be back to the house at about 21 miles run which was what I was going to need.

I had set my MapMyRun iPhone app to provide voice status every 3 miles.  At this point, I was now 12 miles in, and my pace was sill at less than 11 min/mile - fabulous.

At mile 13, I'm on Burwell Road, and I have to go up Burwell Hill.  It's a bear,  but I put my head down and got up it, the reward was that for next 2 miles I'd have slightly down hill or flat running before my next big hill at 15 1/2 miles.

At this point, since I had been really sucking the water down out of my camelbak, I knew I'd have to replenish my supply.  Fortunately I run through a new housing development, so a new house was on my route that was empty and had water.  I filled the pak up, and now was good to go.

At mile 17 or so, I gave Linda a call and let her know I was good, and that I might lose battery on my cell, but to not worry since I was now running through neighborhoods just south of Sparkman High, so little traffic and 25mph traffic.

I heard my voice status update at mile 18, sounded like I was on a pretty good pace still, my average had dropped to 11:15, but still pretty good.

At mile 21 got another app voice status update, just as I was crossing Jeff Road at Blakebottom, now I was close to home.  At this point I had plenty of water, and I had battery, a key for playing some tunes from my marathon playlist.

I did need to add or come up with an additional five miles to get the mileage, so I elected to run my normal route of 4 miles, but before I did, I added a few segments in Hidden Creek, just off of Bishop Road.   Then I got back onto Bishop Road, running south and then turning left on Southview.   Now I was at mile 23, and it was approximately 4 1/2 hours into the run.   I then realized I had a shot at coming pretty close to breaking 5 hours for the marathon.

At 24, I knew without question, that I was going to finish.  Physically I was good, my left toe was now screaming from a blister, but I ignored the pain, and kept running.  Now it was time for some serious iTunes songs that would boost me for the next 2.   A little Rush, a little Peter Gabriel, a little Steely Dan and some Moody Blues, Switchfoot and Sugarland "Incredible Machine".

A couple of times for the last mile, I kept opening app, to see how much further.  The last time I looked before I finished, it said 25.5, now only 0.7 miles left.

Again, I put my head down, limping a bit from the toe, and kept going.  I had crossed Indian Creek for the last 2 miles, and now crossed it again, and thought I run to the end of the street, that should do it.

Finally.   Before I stopped, I pulled up the app, to verify I was a bit more than 26.2, and the app said, 26.4.   I was done!  I stopped, and began my half mile walk home.

I called Linda, I couldn't get her, but sent her a text, "I'm done, and will be home in 10 or 20 minutes".  I figure I'd take my time.

Along the way home, I cut through some yards, and saw a guy returning from a walk.  I had just cut through his lawn, so I explained what I was doing, and then ask would he take a photo.   He did, and it's here below.

I was happy.   I had done it.  It was the culmination of training that had begun way back in early September over Labor Day weekend, where I had done a 5K training run that marked my start on my first Marathon post 50.

Running a marathon is about a lot of hard work, tenacity, and dealing with obstacles.  I had weathered a head cold two weeks before, a failed attempt a week before, my left toe issues, frozen water issues the week before, figuring out a time to get this in weather wise, determinations of night before diets, challenges associated with my job, challenges so much, and yet I had so many successes along the way that had propelled me, like my 23 miler on Christmas Eve, my great Monte Sano 15K run and so much more.

I don't know if I'll complete the Mercedes Marathon in Birmingham next month, or whether I'll run the Nashville one in April, it doesn't matter because today, I got it done and I feel so good that I was able to do it.

I broke a 2003 personal best of 5:10.  I didn't quite break 5 hours, I think it was 5:02 for the 26.2, but I did it all with no walking - I stopped to cross roads and highways, I stopped got get more water, but there was no walking, all running.

Why did I run my fourth marathon and my first post 50?  Simple.  There is a time coming when I won't be able to - this year, next year, 5 years from now, not sure.  Why run 26.2 miles, because I can!

My thanks.   Thanks to Linda and my family for their encouragement, and thanks to my Facebook friends, and my friends at Monrovia church.  Thanks to you all for asking, encouraging and cheering me on.

Thanks!

26.2

Go here for the route, the elevation and the splits, it's all there.

MapMyRun's archive of the run!

Happy Jeff!

1/14/2012

ANOTHER DAY!

This morning's attempt at 26.2 was a flop!!!

Ok, first of all, due to weather and other family circumstances, I did not run my scheduled Mobile AL First Light Marathon last Sunday.  So, the plan was to run the Jeff Goode marathon, 26.2 miles, today.  It didn't happen.

I was all set, I had a reasonable tapper week, only logging 7 miles for the week or so, rested and hydrated and carbo loaded Friday.

I got up at 3:35 AM this morning, did breakfast, did the prep ritual, etc, etc, and got started about 4:30am.

About 2 miles in, things started going south in a hurry.

First, at 2 miles I went to take a drink from my camelbak, nothing doing, the sucker was frozen.  Yes, frozen.  When I started the thermometer said 26F, so you guessed it, the hose leading from the bottom of the pack to the mouth piece froze.  Well I didn't throw in the towel then.  I took it off, while running, and began to bend the hose back and forth, after about 2 miles, that's 20 minutes for me, I finally got water, what an ordeal.

Yes, I got water, but in the course of all the rework and working of the hose, I lost a strap off the front of the pack, and now it's just hanging around my arms, with no gathering strap across my chest.   Now, I'm really really aggravated.

Since it was 26F, I knew I had to drink often to keep the hose clear.   Well after a few miles I was water  bloated.   As you might imagine these all caused me to tense up, and get aggravated, it threw my whole pace and rhythm off, but I proceeded on.

Finally, after at about mile 7 began to get into a rhythm, such as it was, with the missing strap and all.

Now for the second issue!

When I did 22+ miles 3 weeks ago, I injured my right achilles.  Yes, yes, yes, you guessed it.  At mile 9 or so it shows it's head.  My right calf muscle began to tense up and tighten.

At this point, I'm now nearing about 10 miles in, and I new it just wasn't going to be my day for a full marathon run.

So, I recouped, and re-adjusted my route, I was not going to opt for 15 or so.

At mile 12 or so, my left toe, which I favor heavily when I ran then began to show it's head.   Oh boy, just when I thought I could at least finish a 15 with nothing else going wrong, the little pinky toe decides to rebel and throw his towel in.

But, I kept going.

At mile 15, I noticed the water hose was frozen again, so I'd be finishing up the run, now with about a mile and half remaining with no water, a hurt toe, and a tight right calf.

But as marathoners do, I sucked it up, put my head down, throw the camelbak in a near by colvert for a return fetch pickup in the car, and kept running.

Finally, I was at my stopping point at just over 16 and 1/2 miles, limping on the left, and limping on the right.  I'm sure my last mile was over a 12 minute pace, or worse, but my overall average for the run was 11 min 15 sec, not too terribly bad given all the things that had gone wrong.

Now, I'm focusing on re-tooling and getting ready for the Birmingham marathon in a month, I'm certain  there will be hurdles.

My next marathon, first post 50,  will have to wait another day!

,, ..... :-(



12/28/11

This Engine Wants to Rev!

My First Marathon? Not really, but it will be my first marathon post 50.

The machine has been built, and it wants to run!

These days when I go to bed, if I just think about running some, my internal alarm clock goes off at 3:45 AM and says, hey Jeff, take me out for a 10+ miler!

That's what happened this morning - I woke up at 3:45, laid in bed till 4:15, got up piddled, ate breakfast, then ran 10.

I was really ready to run too, I had taken off 3 days since the 23 miler, and I guess the engine, the body, needed to run.

Reminds me of the Formula 1 engines, that are designed to race at 19,000 RPM.  They are designed for racing, so they really don't idle well, they idle at 7,000 RPM! And it just doesn't sound right idling.

The 10 this morning was at a solid 10 min/mile pace.   That's much less than my desired race pace off 11, so it was bit of a speed workout.

Since I'm supposed to be tapper, my other runs this week, probably two more, will only add up to 10.

On both, I hope to be well under 10 minutes.

Just trying to keep the mileage down so my body and properly heal from the 23, and so it will be absolutely raring to go for the 26 in less than 2 weeks!


12/25/11

My First Marathon? Not really, but it will be my first marathon post 50.

On 12/24, Christmas eve I did just under 23 miles.  I woke up at 3am ate breakfast, did my half mile warm up walk, and got started at 4:07am!

I purposely dialed back on my pace and focused on completing a long run that pushed the time on the road up to over 4 hours.  This run as 4 hours, 33 minutes.

All in all it was a good run, however some things to note.

I had gone out to eat, and couldn't find a pre-marathon carb up dish I liked, I had quesadillas.  They really didn't give me the push I needed.  However instead of gu packs, I took the big runner's bars, 250 calories, and ate two of them.

At mile 8 or so, my right calve was tightening, and I was wondering whether I might have to throw in the towel.  I pressed on, watched my speed, and fortunately it didn't cramp.

The biggest issue I had with this run was after the fact.   My left Achilles tendon was sore and a bit swollen this morning, the day after, and it's spooked me a bit.   Today I've stayed off of it, and I'm icing it.  Since I lightly stretched afterwards and rested and drank plenty of water, I'm not sure why I woke up with the swelling - other than I had moved my long run up from 3:39 to 4:33, a pretty substantial jump.

Hopefully taking off for a few days will ease the swelling and soreness.

12/20/11

My First Marathon? Not really, but it will be my first marathon post 50.

It's time for 23.

Sometime this week it will be time for the 23 miler, as my last long run was close to 20.

I've really ramped hard this month of December, running 93 miles during the first 19 days to get ready for my first Marathon post 50.

My plan beginning today, is just to relax and wait for a 4 hour slot sometime this weekend when I can lay down the 23 miles!   I hope to do this training run at somewhere between 4 and 4 hours 20 minutes.

I had signed up to run the Mercedes Marathon in February in B'ham, however, I peaked a bit earlier than expected, so I'm hoping that I can get down to the Mobile First Light Marathon on Jan 8.  I ran it in December 2003 in around 5:10, so it would really be nice to better that PR.

You'd be surprised just difficult it is to get the right conditions for a 4 hour run in Huntsville.   No wind, no rain, and on the weekend so as to avoid the work day traffic.

Further, I think it may be time to invest in a container of pepper spray, recently I've been approached by an unwanted dog.   As much as I love dogs, I don't understand why I should have to deal with them coming into my area - the road.   Hopefully, I won't have to go there.

So, next stop 23.  Hopefully I can keep drinking a lot of water, and hold off on all the Christmas goodies long enough so that I don't have to run in a bloated condition!

I'll let you know when this milestone has been met!


12/17/11

My First Marathon? Not really, but it will be my first marathon post 50.

Cracking the Code.

I've been running/jogging well over 20 years, ... I think it was 1987 when I ran my first Cotton Row Run 10K!

You'd think by now, I have this running thing figured out, right?  Actually not really.

In the past 3 weeks I've discovered 3 new things about myself and running,

Push up training, water boy tactics, and yes, what to do about my sweet little toes.

Push up training.


In order to really train my body to run 26.2 miles, I suppose it goes without saying that the average miles per week needs to be at least 25 or so.   But there's one important key I've learned for me, and that is to have in addition to a long run every two weeks, I really need to focus on pushing up three different types of runs, my speed run, my hill run, and my intermediate distance run.

Marathon training is about pushing.  So for me I have to select a speed run, not the normal 800K sprints that some folks do, but rather a single 3-5 mile workout that allows me to push my per minute pace.   For me, pushing at and up and improving my speed run is important.  Currently my speed workout is 4 miles, which and I'm able to run it right at 9 min/mile.

My hill training run is 7.5 miles.   On it are two steep hills, and one of them I run twice.   Currently I can do this run in 10 minutes/mile.  But the key is I know the run, and I try to run it stronger and better each time I go out.

Finally, and this may be the most important run, the intermediate-distance run.  Right now that run is mostly flat, and is almost 12 miles.  My focus here is really to do an intermediate distance run at least twice during a 2 week period.   This particular run has influenced my post 16 mile long runs more than any other.   What I noticed is that having run a strong 12 mile run prior to my 16 and my 19 mile runs allowed me to complete those runs with relative ease - instead of being out of gas at 16 of my 19 mile run, I was strong and had a great strong last 3 miles.

I think the best thing at my age I can do is try to get my per week miles up to at least 30 or 35, but in so doing, I focus on pushing up all 4 run types over the course of the 2 week long run period, in other words, I try to

Improve the time on my speed run, I try to endure and enjoy the hill run, I try and really focus on endurance and form for a 12 mile run, and finally I had to the magic long run 2 miles every two weeks!

Water boy tactics.

I have to have water any time I run more than 5 miles.   Accordingly, in times past I've gone out to my course the night before and placed water bottles at strategic points.  For example for a 10 mile run, I put water at 3.5, 5 and 8.5.

The problem with that is that the night before, I don't want to go out an place water.  Further, to it takes time and momentum away to fish out these water bottles from there hiding place along the way.

So, instead I now use a camelbak water backpack for all of my runs over 5 or 6 miles.  I simply fill it with water to match the distance planned.   This is simply great.  Now I can sip water and eat my gu packs anytime I feel like it, and that has made a tremendous difference.

Now, for a personal note about my small toes, my sweet little toes.

When I run more than 8 miles or so, my feet really swell, and my my outside toe on each foot blisters.  In the last 3 or 4 weeks, I have cracked this code.

Now, I purposely make myself run on the inner portion of my foot for these longer than 8 mile runs.  I have to specifically run on my big toes.  For me, it's not natural but oh how beneficial.   When I run on my big toes, it does cause my big toe to callus up and blister a bit, but hey, he can take it, after all he's the big toe.

This finding has changed everything.  Again, I'm still experimenting with this, but for now, all I can say is that I've conquered a serious weakness I've had for years and years, an my little toes are thankful!


11/27/11

My First Marathon? Not really, but it will be my first marathon post 50.

I thought it would be worth cataloging my runners garb and ritual.

Ritual

Get a full night's sleep at least two nights before the run, though the night before would be good.  But for race day, the night before is usually shortened, by whatever, so two nights before is key.   Drink water at every meal the day before, and don't eat a large steak the night before.   Without going into much detail here, it's important to have annoying daily maintenance activities out of the way before you run - accordingly, I recommend coffee or bran as soon as you get up on long run morning.   For men, I also recommend Nip and V protection.

Garb

1. Your favorite shoes, for now for me that's the NB M1260B in size 10 EE width
2. Good running socks, I recommend http://www.balega.com/
3. Long running pants or short runners boxers with key holder
4. Short sleeve dryfit running shirt, plus additional long sleeve runners shirt depending on temp
5. Runners belt - with lip balm, Advil, band aides, GU, phone
6. Water pack - either belt or a skier camelbak
7. Runner's gloves
8. Dry fit running cap, and additionally head band to protect the ears based on temp
9. Additionally, head lamp if you are starting in the dark

That's it,

Jeff


11/25/11

My First Marathon? Not really, but it will be my first marathon post 50.

Ok, this is getting tough.  16.4 miles this morning!

Anytime I run over 10 or so, I have to psych myself up and out the day before.   Several times during yesterday's Thanksgiving festivities I put the number 16 in my mind.  Yesterday morning I went to MapMyRun.com and mapped out the run, so mentally, I new when I'd be running and when.  I had seen a few days before that weather conditions would be ideal, so my plan was set.

Last night I got home around 8:00PM, so I had plenty of time to get my running garb together and get to bed early.   Also, during the meals yesterday I was sure to drink water with the meals instead of tea or coke.

I woke up at about 4:15 am this morning.  I wasn't sure whether it was too early or not, but I went ahead and got up.   I did my normal Nip and V prep, and then ate a bowl of cereal for breakfast.  I got suited up including long running pants, a short sleeve running shirt underneath a long sleeve running shirt, gloves, headband, cap, sunglasses, headlamp, gu packs, phone, lip balm and runners belt.   And yes, as before with my previous 11 mile run, I put on the camelbak water back pack.

By the time I got out and did my 1/2 mile warm up walk, it was approximately 5:15 am.

I started out with Paul Simon and the Graceland CD - since I had done the concert in Columbus last Saturday.   Afterwards, I listened to a bit of LeanStartup by Eric Ries.  I'd read the book already but pulled it down to my iPhone while I was suiting up.

The first two - three miles were no problem.  At about mile 4 I was in my routine and zone.

However, at Kelly Spring Road, there's construction.  I knew this before the run, but I thought it would be simple to get through the road work to cross Ardmore Highway - I was wrong!   This was a mess, and I mired up in the mud in my new NB shoes.   But I remained focused and determined - I had done too much prep to get foiled by this, so I just ran off all the caked on mud - that took about a mile!

I had planned to go to planned to turn around at Bob Wade and Nick Fitcheard, but because of the issue at Kelly Spring and 53, I changed my mind.  Instead I turned north on Nick Fitcheard and ran until I hit Burwell Road.    Well, I've run the Burwell Rd hill before, but this morning I wasn't especially ready for it - but again, I did it anyway.

As I came down Burwell Rd toward 53 I put in JT, and that was welcome.  October Road, and Shower the People were awesome.

I got up the Burwell Road hill, and then crossed 53 and stayed on Burwell.  Well, it had construction too, but this was no issue.  I ran over to Jeff Rd, and then started south.

Typically, I don't like running on Jeff Rd, but I figured on Black Friday, the north bound traffic would be light - it was.

The last 3 miles south on Jeff Rd were brutal.  My left toe, thanks pinky toe, began to swell and blister and yes, howl!  But, I pressed on anyway.  I slowed my pace way down, and then began to experiment with rolling my feet to try to get comfortable again.   It worked well enough.

After I got over the the Douglas Rd rise, at the light, I could see the Blake Bottom light - that's what I needed.   At that point I only had about 1 1/2 to go, so I dug down and focused again.  Just keep mov'in.

By the time I got back to Fred Atkinson, I had quite a limp going, the toe was winning, but by that time, it was time to stop.  I had made it.  16+ miles with no walking, only a slight slight pause as I slithered through the mud and Kelly Spring Rd and 53, other than that, I had ran non-stop the entire way.

Time?  Well it doesn't really matter, but I did time it - 3:20:43.

That's note a great time, but hey, it's about tenacity, endurance, and yes, finishing.

So there you have it, sweet 16 on Black Friday 2011.   I got it done!

Keep moving!

BTW, here's the MapMyRun map of the run!  Sweet 16 on Black Friday 2011

Next up, 19 near Providence .


11/20/11

My First Marathon? Not really, but it will be my first marathon post 50.

This past week marked two 6 mile runs.   I prefer to run in cold weather, 35-45F, but in the winter finding times to run other than on Saturday or Sunday is pretty tough - it's dark!

So for this week, my first 6 mile run was at 5:30 am, before work.  It was cold, 35F, but there was no wind.   In Columbus this has been a safe run, since I'm running on the Alum Creek Greenway.   I run with a headlamp to ensure that I don't step on a critter, and to frighten other animals (deer, rabbits) away, actually more to have them hide so they don't jump me!

This coming week, I need to do a long run of 16 miles.   My plan is to do that in Huntsville over the Thanksgiving holidays.

11/12/11

My First Marathon? Not really, but it will be my first marathon post 50.

This morning, I did it, yes, the Cades Cove 11 mile loop!  Starting temperature was 30F, and finish temp was 40F or so.   No wind though and total sunshine, so for me this was perfect conditions.

I ran with Amy and David, fellow runners and part of my fam.

We started out a little before 8 am.

After about a mile or two, I got into my pace, and let Amy and David find theirs.

There were a lot of deer and turkey, and of course the absolute gorgeous scenery of the Smoky Mountains.

Like the first time I ran this loop, we ran against the traffic.   For me this is critical, since it allows me to see cars coming, without constantly having to look over my shoulder for cars approaching from behind.  Since the traffic is one-way, this makes for ideal running.

This run, I tried something new.  The camelback water backpack.   I uses these for snow skiing, but I never have run with one.  It looks goofy, but this way, I was able to sip water at will.   Also, when I got hungry I was able to eat my gu gel, and then have water available, without having to worry where the next watering hole was.

At about mile 7 or so, I tried to increase my pace from my normal 11:30 pace to around 10 or so.  I was able to hold the 10 min mile pace for the last 2 miles before I hit the final hill section.

All in all, truly my best run of 2011.   Finish time was around 1 hour, and 55 minutes.

An incredible run.

I needed to run 14 miles today as part of my marathon training, so this afternoon I'll drive down the mtn and find a flat space to get in 3 more miles.

Now for the incredible elixer , the recipe.

Temp at 30F, no wind, bring sunny skies, beautiful mountain scenery and fresh air, friends with a common goal, the camelbak, a few packs of gu, some lip balm, mostly just quiet, but a little Cold Play Mylo Xyloto thrown in now and then, a free spirit and mind all make for something very hard to beat, a fabulous run!  P.S. I almost forgot, new EE wide New Balance running shoes, now my little toe is not crying.

Oh by the way, I'm now signed up for the Feb marathon in B'ham!   Keep those miles com'n!

10/29/11

My First Marathon? Not really, but it will be my first marathon post 50.

This morning I ran 11.2 miles along the Alum Creek Greenway at my Easton apartment.

Normally, I get up and run early, but today I first had breakfast at Northstar - wonderful.

So, I got started about 11:45 am.  From events of last Saturday, I was running with a new runners belt.  All was well there.

The difference for this run as I had the new ColdPlay CD Mylo Xyloto.  This CD is incredible.  Since my run was 2:20, I must have listened to the CD 3 times through - at least.

5.5 miles in gave Linda a call to check in.   When I started with was 40F or so, when I finished it was near 50F, so a little warm really.

Oh the toes.   My toes are my achilles heel when it comes to running.  At the moment my left littlest toe is blistered and screaming.  This always happen when I start doing more than 10 mile runs.  No different today, this puppy is hurting.  So, I'll lay off any long runs until I get to Cades Cave.

I hope to be able to do an easy 3 or 5 tomorrow or Monday, then 5 or so later in the week.

Looking good so far for a Feb marathon!

10/23/11

My First Marathon? Not really, but it will be my first marathon post 50.

Yesterday I ran 12 miles.  It was a pretty good run.  All was well until mile 6.  My runners belt lost a buckle, and the belt dropped around my ankles.   Since I've come to rely on my belt for 10+ mile runs, this was a problem.   So I unloaded my phone and goo packs, lip balm and advil into my pockets.   I wasn't as steamlined, but the ran carried on.

At mile 10 or so, I really struggled to keep any sort of reasonable pace, I was probably running a 12-13 minute pace, but, I finished.  I didn't walk, only stopped briefly to take water and a restroom break in the woods.

The run was 2 1/2 hours.  I had hoped for around 2:15, but hey, I got it in, with no walking!   Next stop, 14 miles at Cades Cove TN.   My plan is to run a 5K before the 11 mile loop run to get to 14 for the day!




10/9/2011

My First Marathon? Not really, but it will be my first marathon post 50.

Along the journey, I had a glorious run at the Monte Sano 15K yesterday.  Race conditions were incredible, 60F, and a little breezy.

I started off by having a chat with a fellow runner that was running bare-footed.   Pretty odd looking amongst all the tennis shoed runners.  He said he runs a 11 min pace, so I figure I'd start out and chat for the first mile or so.   After about a 1/2 mile, I was feeling good, so as I moved up to a 10.5 min pace, I left him.

I took on water at 3 miles, and took a goo pack at 4 or so at the water station.   At 3 miles I was 31.5 minutes, to the pace was good.

At mile 5 I was at 52 minutes, and really really felt good.  I had a steady and strong pace, and continued to speed up a bit.

Miles 6-7 are a bit hilly, but I continued to pass people as I went up the rolling hills.   I probably didn't need to but I took another goo pack at 7 and a half at the water station.   At that point I felt really strong and knew I'd have a strong finish.

On this run, there's a dog leg during the last mile that prevents you from seeing the finish line until you are only 75 yards away.  With about 1/4 mile to go a couple of runners passed me.   Normally at this point, I don't care, but since I was feeling so good, I decided to see if I could pass them back.  I did.

I took the first guy back with about 100 yards to go.  However, I think the lady could hear me coming so I kicked it.   As I got up to her, since were only 50 yards away, she kicked it, and I kicked harder and sprinted to the finish - she let out a comment "you stinker!"

I got outrun with 50 yards remaining on the St. Jude Marathon in 2009, so I felt it was time to return the favor to someone else.

Initially, she didn't like it, but I told her she had a good race, and she agreed.

Summary, it was an incredible morning for a run!

Next stop, the Cades Cove 11 mile loop, however, I need to get another long run in before Cades Cove, in 2 weeks, so I guess I'll do 11 in two weeks, and try and tack on another couple of miles when I run at Cades Cove.

9/10/2011

My First Marathon? Not really, but it will be my first marathon post 50.

This is momentous and worth blogging about.   I don't know yet when it will happen, in 2011, or early 2012, not sure.  However to finish this first Post 50 Marathon, I must start, and I have.

I kicked off my training at DoubleHead Resort last weekend with a run on the doublehead jogging trail.  I ran the out and back gravel path in the rain last Sunday.   It was a 5K.  Easy, simple, pleasant.

I didn't know that run was the start of my training, but after today's run, I'm making that declaration now.

This morning, I did the Lovvorn Lane 5 mile run.  That run leaves Lovvorn and Bishop, hits SouthView, North on Indian Creek, left at Cotton Row, then back south.  I run in the grass to stay off of BlakeBottom.

My training strategy for this my 4th Marathon is no walking.

I've run 3 Marathons, Dec 2003, Dec 2008 and Dec 2009.   In all three marathons I've had to walk to finish.  This is a bummer.   For my 4th marathon, I want to finish having jogged the entire way - no walking.

This is going to be tough.  I don't necessarily care about the time, however, if I don't walk, I should break 5 hours.

There are a couple of milestones I'll be sharing along the way.  One I can share now.  I will in Townsend  TN on Nov 10th.  So a good intermediate milestone on my way is to run the Cades Cove 10 mile loop.   So I need to steadily move between a 5 mile run, and a 10 miler in 8 weeks.

Should be doable!!!!

The God Nudge

Before you read this post, watch these three Bruce Wilkinson videos, part 1/3, 2/3, and 3/3 of The Tiny Enormous Difference from his book, "You Were Born for This".

So, what did you think, ever had a God nudge?

I got one yesterday.  I wasn't looking for it, I had watched these videos about a month ago, and had not thought about it too much since.  Interestingly, over the last several days I really had not been connecting with God too much at all.

However, ...

On the last leg of my air travels yesterday, I got a nudge.  I was in the aisle seat, the center seat was empty, and there was a lady seated by the window.  I noticed that most of the flight she had looked out the window, at times like she was whispering, or concealing something.   She was, I mean concealing something.  She had hid her tears and sobbing from me.  Finally, I just gently tapped her on the shoulder and asked was there something wrong.

She apologized for the crying, and said yes, my aunt "Tootie" that helped raised me passed away, and I buried her yesterday.   She said she helped eulogize here and that she was a total wreck, and she apologized again for the crying.   She went on to say that she had also recently put her mom under hospice care, to die at home.   Wow.  I really couldn't imagine what she was feeling - the hurt and heartbreak.

I introduced myself and told her that I was going to be spending some extended time with some friends and that we would pray for her this week.   She was delighted and said that I must have been sent, an angel.  

Some weeks, and some days, I feel angelic and connected to God, but this past week was not one of those weeks.  But I guess when the nudge comes, it just comes.

We both deplaned and I told her I was calling a cab to get to my hotel, she was going to rent a car.   She offered to give me a ride, and at that point I felt a little awkwardness.   So, I proceeded to get my cab, and then moments later she appeared and said, let me give you a ride.  I was on the phone with Linda, and told her what I was doing, and agreed.

As we got in the car, she had another little simple life incident.  The car battery was dead and the car wouldn't start.  At that point she said, based on what she had been through, I am so glad you are here.

We returned to the rental desk, got another set of keys, gave it another shot, and we were on our way.

As it turns out we both had also had sudden hearing loss, and the event had also occurred to both of us on the day after Labor day.   My hearing event had occurred 11 years ago, her's this year.  We shared stories and it sounded like my experience (success) would be helpful as she still had no hearing in her left ear.

Within 10 minutes from leaving the airport, we were at the hotel.  We parted ways, me offering to pay for the ride, her claiming that I had been her angel.

All of that to say, ... let this little story plant a seed that God uses us.  He uses us when we're up, and he uses us when we are not feeling too spiritual.   When the nudge comes, don't give it to much thought, just go with it and I'm sure someone will be blessed.

My Big Dream

I read this book, "The Dream Giver", about 3 years ago for the first time.  It was a good read, but I really didn't embrace the concept that God has given each of us a dream.  Without going into a rathole here, I'd just say that God has many plans for us, and we need to be listening and use his Word to test the nudges and insights to see what their source is.

I re-read the book about 6 or 8 months ago.  I was nagged by it, because I believe I am nagged by a dream.    Further, I read it the 3rd time on my way to and from California this week.   I've come to realize there a significant truths found therein.

First, in late 2007 through mid 2009, I was probably at my happiest.  In believe the reason is that I felt like I was realizing a dream - to be a leader at a level that I could make a difference in peoples lives - how they interacted, how they approached their work, and how they viewed their company.   This was a great time for me, and for the team I lead.    During that time, I did feel complete and like I had been born for the situation and for the opportunity.   I still have people tell me that that team was a "dream team" and that they wished somehow we could re-create it.

At my current employer, there are people that are looking for a dream team situation.   This is simply an environment that promotes team and allows them to do what they love doing.   Unfortunately, there are always "giants" in the way, border bullies and other things that stand in the way.   Some of the "giants" are actually within us - they keep us from pursuing and being bold about good things.  Some people in the organization, or any organization, are bullies and don't see how their mindset of command and control hamper creativity and spirit.

There is a stirring.   There remains a "dream" within me.   I can't deny it, I can't shake it.  It is a call to rebuild or at least to lead the creation of the "dream team" environment again.  

Yes, this call causes discomfort, just as it did before.   Yes, there are many things I want to point to that tell me it's too late, too much trouble, and not worth it.   But, since I've come to realize that this call is consistent with God's will, I feel compelled to answer.

Read the book, think about the principles described, and see if it is time to answer the call of "Your Big Dream"!

Tenacity

I think more than anything else, tenacity has been that attribute, that secret sauce, that has propelled me through the thick and thin of life.

My definition is this, the desire to not give up even when it makes sense to.  To not give up even when it would be OK to.   To not give up even when it would be popular to do so.

My Dad blessed me with this gift.  He instilled in me, tenacity.

Dad didn't go to college but he desperately wanted me to go.  He knew that in "in this day and age" that a college degree is near a requirement for today's worker.   He did not know anything about my choice of college career, engineering, but when he saw me struggle he encouraged me to stick with it.  He would see me studying at the dining room table, with all my Calculus notes strewn everywhere, and I would tell him how hard it was, and he would simply say"stick with it".

My Dad has recently had open-heart surgery.  During his recovery, what I'm seeing displayed in him is shear tenacity.  Yes, there are thousands of folks that have bypass surgery in this country everyday.  But, when it's your time, none of that matters, you and you alone have to decide whether to push through the pain and discomfort or not.   That's tenacity!

Tenacity.   Yes, God did bless me with enough gray matter, or the right gray matter to be able to do abstract mathematics and engineering.  Additionally, he blessed me with a father that passed on a gift - tenacity and mental toughness.  It's that tenacity, more so that brain smarts, that continues to be a driving force within me.

Thanks Dad for that gift, and hang in there and "stick with it!".