The Essence of Running

Revival

2012-03-01T06:38:00.006-08:00

This week, our Church (Cedar Hill Baptist Church) hosted the Herbster Ministries Sunday through Wednesday. Praise the Lord for a very good week of Revival, Praise and Glory. I didn't get any runs in until this morning, but that's okay, as my heart has been lifted. I would like to publicly take this opportunity to announce my faith in Christ Jesus, and a closer walk with God. There are a lot of things I can and need to work on, but I know that I can not do it alone. I must call upon the name of the Lord. I normally do not discuss other topics than running here, but I thought this is very important. I hope and pray that each of you reading this will think the same. Thank you for reading and God Bless!

And Then One Day.................I Stretched!

2012-02-24T13:42:00.004-08:00

So far, this week has been going rather well. I happened to fit in all of my runs, in the morning no doubt. I must admit to something. I have been running for about 3 years now, have stretched for about 10 minutes total out of those 3 years. I hate stretching. I just like to get to it. BUT, this week, I noticed my legs started to feel rusty like. Thursday, on my easy run, my hips and thighs just felt like I was the tin man that got stuck out in the rain for a decade with out oil. That's the best I can describe it. Well, that night I decided just to stretch for about 30 minutes or so, and attempt to do yoga moves (hahahaha) what ever that is. I just made stuff up. Well, almost immediately afterwards I started to feel better. Springy-like a frog, like Kermit. Today's run of 6 miles was awesome indeed. Now let's see how tomorrow's 11 miler goes. Now.......the rest of the story. So, today is weigh in day to see how I have progressed. Wow! I gained weight. This week, I have been running hard, but I have not been diligent with my diet, eating things before bed, etc. I had Pizza again. Pizza seems to just stick around for some reason. Well, I am making progress. I am not upset about a gain, as long as it's not too much like what I was to begin with. lol. I am looking at the big picture. I know it might take a while, but not too long. Hope every one has a great weekend. And I know I have not been reading as much blogs of late, but I will get around to them soon. Sorry! Well, here are the cold hard facts........

Week 1 - 207
Week 2 - 01/13/2012 - 205.2 1.8 loss
Week 3 - 01/20/2012 - 203.4 1.8 loss
Week 4 - 01/27/2012 - 202.2 1.2 loss
Week 5 - 02/03/2012 - 201.0 1.2 loss
Week 6 - 02/10/2012 - 198.7 2.3 loss
Week 7 - 02/18/2012 - 199.5 .8 gain
Week 8 - 02/24/2012 - 202.2 2.7 gain

Average loss per week now – .69
Total lost – 4.8

Ridiculous

2012-02-21T13:51:00.001-08:00

Ok, now the word verification is getting a bit ridiculous! Really!

Just Pick it Up!

2012-02-20T12:46:00.000-08:00

Per my last post, I have not ran any last week all the up until Friday. On Saturday, I did do my Long Run scheduled (10 miles). Not stellar by any stretch, but I finished. I knew I would have done better if I would have ran earlier in the week, but what can you do but do. This morning (Monday), I did 6 miles and did very good. No problems. What I learned is that sometimes with running, you can just pick up the ball and go where you left off, and other times, you just need to give it a little more effort. Some times, you have to really give it some effort. But, just pick it up and go. Yes, there will be set backs, but making the right choice afterwards is what it is all about. Oh, I almost forgot.

Week 1 - 207
Week 2 - 01/13/2012 - 205.2 1.8 loss
Week 3 - 01/20/2012 - 203.4 1.8 loss
Week 4 - 01/27/2012 - 202.2 1.2 loss
Week 5 - 02/03/2012 - 201.0 1.2 loss
Week 6 - 02/10/2012 - 198.7 2.3 loss
Week 7 - 02/18/2012 - 199.5 .8 gain

Average loss per week now – 1.25
Total lost – 7.5

Yes, I gained weight this week. I wasn't surprised after a week of not running, and then being in NY eating Pizza (pie?) for lunch and supper for a couple of days. lol. Hey, it's another week.

What in the World Happened? / Friday Weigh Station

2012-02-17T11:26:00.000-08:00

Up until the end of last Saturday's Long Run, I was on a role. Very Excited! Making leaps and bounds in improvement. I am here to report that so far for the week, I have zero miles logged thus far. Tomorrow I have a long run scheduled for 10 miles. Should I even do that, or just start over next week on a new week? The week started with a trip to Chester, NY for work stuff. That was Monday and Tuesday. I got back and thought I would be ready for Wednesday, but .........not. I was tired and not in the mood. I have been tired all week long. Could one 2 day trip really affect me that much? I don't know, but my motivation went out the window. I can say, though, that this week's rest has had me feeling a bit better. I think I should run tomorrow to wrap up the week with some miles. We shall see. I don't have a weigh in yet, since I didn't make it to the gym to scale in. But I will have those numbers tomorrow? Did I possibly gain weight? I don't know. I guess I will find out. I need some motivation.

Improvement and Friday Weigh Station Report

2012-02-10T08:27:00.000-08:00

There will come a time when one's fitness some what plateaus and it doesn't seem like you are improving much. That is definitely not the case for me right now, at least it's not happening right now. I have a long way off before I plateau with 30-40 more pounds to lose and more running miles to put in. This week marks another stellar week of training. Last week's Wednesday Tempo run was for 5 miles. This week was 6 miles. I did a lot better than last week. Though I had to push a little to get done, I still felt okay, and in control of myself. After next week, my mileage drops for the week, and I get to take a bit of a break. Nice. As I lose weight, I notice that my breathing is more relaxed, and my running form is getting better as well. All in all, my mobility has increased. Now I just have to get in the habit of stretching at least once in a while or so. Now as I mentioned earlier about losing weight, so here are the numbers.

Week 1 - 207
Week 2 - 01/13/2012 - 205.2 1.8 loss
Week 3 - 01/20/2012 - 203.4 1.8 loss
Week 4 - 01/27/2012 - 202.2 1.2 loss
Week 5 - 02/03/2012 - 201.0 1.2 loss
Week 6 - 02/10/2012 - 198.7 2.3 loss
Average loss per week now – 1.66
Total lost – 8.3

2.3 pounds in one week! No wonder why I feel a bit better when running!

Guest Post by Liz Davies, Regular Exercise Benefits Cancer Patients

2012-02-08T14:48:00.000-08:00

Regular Exercise Benefits Cancer Patients
by Liz Davies

Though the symptoms of cancer vary widely and depend upon the stage and type, some symptoms are a common part of cancer treatments. Fatigue, depression, rapid weight changes, nausea, constipation and diarrhea can result from the use of chemotherapy, radiation, or a combination of the two. The appearance and severity of these symptoms is an important part of what physicians mean when they talk about quality of life. A study published in the September 2009 issue of the Journal of Thoracic Oncology added to the evidence that patients scoring higher on quality of life scales were more likely to live longer and find greater enjoyment. Though this study was for terminal lung cancer, its conclusions support a commonly held belief that feeling better can translate to living longer.

Exercise has long been hailed as prevention against many types of cancer and other chronic conditions. Modern research has shown that engaging in a regular exercise program is also beneficial to cancer patients. The symptoms so common to treatments can be reduced and, in some cases, eliminated by patient engagement in a regular workout routine. This is contrary to long-held beliefs about cancer treatment, namely that patients need to take is easy and let treatments run their course. however, the evidence is clear. Exercise not only helps with symptoms, but it can also improve survival rates, increase post-operative recovery rates and add to the effectiveness of treatments.

Is Exercise During Treatment Safe? This primarily depends on the type of cancer and stage of development, but the short answer is that yes, exercise is safe. Even patients with lung cancer, mesothelioma, and bone cancers have used exercise with sussess. The caveat is that greater risks mean more surveillance by treatment teams is necessary to ensure safety.

The leading cancer research organizations have issued a call to treatment clinics to include physical therapists on staff, because the benefits are too important to miss out on. It is the therapist, consulting with the oncologist and patient, who can devise safe exercise routines with the most benefits. Some patients will be restricted to range-of-motion exercises or no-impact aerobics, while others will have more options. For patients with fewer restrictions, such as those undergoing outpatient treatment, it is best to use an enjoyable form of exercise. Enjoyment is key to keeping the program regular, and regularity has so far proven to be the key factor in obtaining benefits.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people's lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.

The Switch Turned On Finally

2012-02-06T05:35:00.000-08:00

Last week ended on a good note with 28 miles total and again, a sustainable weight loss going over the course of 5 weeks thus far. I am starting to feel and see a slight change in my running endurance and stamina. Actually, compared to last week, my endurance has spiked majorly. Five weeks ago, running 4 miles seemed like such a chore, and now, it's not that bad. My long run scheduled on Saturday was 8 miles at a 11:30 pace. At mile 3 I was maintaining that pace, but I felt really tired and wanted to stop or do a run walk strategy. Though, my mind was fighting with that idea. So....I dug in, and kept going. At mile 4, something told me just to speed up a bit, I did! Something kicked in right as soon as I picked up the pace, and I settled in at a comfortable 10:30 pace. It felt like some kind of switch turning something on inside of me. I felt a lot better, and cruised the last 4 miles and obtained a negative split. This has not happened in a few months since my fitness declined, but it was an awesome feeling. When I was through with 8 miles, I actually felt like I could go for about 2-3 more, but, I DID NOT. I was just really happy about the 8 miles and called it a day, as that is what I was scheduled for anyways. That 8 miles felt comfortable and it should. If it did not, then I would have had to re-assess and change my training around. This Saturday I am scheduled for 9 miles, so I am anxious to see how that one goes. I did 6.44 miles this morning at a pretty decent clip, so we'll see.

I, Robot (Weigh Station Report)

2012-02-03T06:18:00.000-08:00

This morning I was in a positive mode. I knew that there would be a good report when I drove through the scale house this morning. This week marks the 5th week of my "getting fit, building a base, and losing weight" program. As far as running, what has worked for me thus far is being consistent. As I have been rebooting my system for the last 5 weeks, being repeatedly strict about getting up at 4am, and getting what I need done has helped tremendously. You might find me a bit systematic, but when it comes to hydration I drink at least 250 ml of H2O every hour on the hour during the day. I might miss a few hours here and there, but for the most part I am on track. (except I didn't hydrate as well as needed a week or so ago post run) If I am leaving the house to go shopping with my wife, I will not leave unless I have my water bottle and timer ready. I know I am not a machine, but acting like one (figuratively speaking of course) helps me out. You would not pump diesel into a gas engine and gas into a diesel engine. That's not to say that I don't put too much gas in the car, but for the most part if I try and keep the same mindset, I know when I am over-filling. For dietary purposes, I have allotted myself to think of it as fueling and nothing else, except for a couple of times here and there. What you just read here is mostly psychological, it's what is going through my head when it is late and there is food around, and I am not really hungry. I think about these things, and usually I overcome the temptation (well.......maybe sometimes). One thing I notice is that there is more milk left over at the end of the week, due to a lack of sweet chocolaty things. *I have to have milk with anything chocolate, etc.. Now that I have said all of that, what are things you think of or don't think of when trying to get down to race weight or just losing weight all together? By the way, with every pound dropped, I can feel my previous running stature progress. It is said that if you run, you lose weight, and the more weight you lose, the faster you run. I can state that is true for me at least. Here are my stats, thanks also to the accountability!

Week 1 - 207
Week 2 - 01/13/2012 - 205.2 1.8 loss
Week 3 - 01/20/2012 - 203.4 1.8 loss
Week 4 - 01/27/2012 - 202.2 1.2 loss
Week 5 - 02/03/2012 - 201.0 1.2 loss

Average loss per week now - 1.5
Total lost - 6.0

First Tempo Run of the Year / Forcing the Pace

2012-02-01T06:52:00.000-08:00

This morning I completed the first Tempo Run of the year. I haven't done one of these in a very long time. Over the past few weeks, I have been trying to gain some of my previous fitness back by just logging in the miles, taking it slow, and watching my fuel intake. This week, I have decided to ramp things up a tad bit with my pace. I know and understand that if I am to improve my pace, I need to run faster, instead of just gwoppling around at the same slow pace. Of course it might hurt a bit, but after doing some research on tempo runs (which are also going to included in my training), I decided to give it a go. In short, it went really well.

1 mile warm up @ 11:15p
3 mile tempo @ 9:59, 9:57, 9:54
1 mile cool down @ 11:07

It has been a while since I ran anything under 10:00 pacing, but today, I pushed the pace. After about a mile into it, my body was getting the hang of things. I have been in a slump now ever since last October. Forcing my pace today, and saying I will do the 3 miles in between the 2 at a pace close to 10:00 miling was what I needed. Planning and saying I will do something rather than just "winging" it makes perfect sense to me now. My average tempo pace was a tad bit less than 10:00 miling so that made me happy. I was even able to run the last cool down mile with out walking. lol. Next week I plan to add another .5 miles into the middle at same pace until I get to 7 miles total, then I will start tweeking the pace a little. Just a quick question - At what Pace should your tempo runs be. I have read multiple responses to this.

I have often heard that running slow will make for a slow runner, on the other hand, if you aim to run faster, then you need to get the lead out (and lose weight). Yes, I made sure I hydrated afterwards. And I feel great.

One of Those Weeks, and One Bad Experience with Dehydration

2012-01-30T08:06:00.000-08:00

Last week was awesome, indeed. It has been 3 weeks since I have rebounded back into the rhythm of running. I can slowly feel my fitness coming back as the weight slowly melts off and my tendons and joints get back into shape. My pace still isn't (not by far though) what it use to be, but I guess that will take another few weeks. But overall, I am feeling better about my running. Out of those 3 weeks, last week was the best thus far, ending the week in 28 total miles. I am sure more will follow in time. Until then I will keep plugging away. That's not to say that last week, I had some pretty ugly runs, but overall, the picture was clear for indicating that systems were returning back to normal. Last week, I did make one very bad error though. Seems you think you know what you are doing, but hopefully lessons learned are swift and to the point. You think I would have learned by now. I remember all of those times in the past were I would forget to place band aids and apply oils for chaffing. (After 1 bad post run shower experience, that's all it took, lol).

Dehydration - Booooooo!
Last week, I did a couple of double runs. Making the most of my time, I decided to run a few miles (3) in the morning then go to work, hydrate, then run 5-6 miles when I got home in the evening to top off a very good day. So I made sure to hydrate during the day, and when I got home, I was fueled and ready to Leap into action (ever so gracefully like an orangutang). I did an awesome 6 miler at a fairly reasonable pace (for me). Afterwards, I had a few sips of water, and then cooled down, took shower, and ate supper. I was feeling okay, but I didn't bother to hydrate as much as I should to replace all that was lost during my run.

The Next Morning
I felt miserable, my head felt like it was going to split in 100 different parts. It was one of those were you think you are better if you stand still, then when you bend down or move.......Ahhhh! I knew right away what was wrong, especially when I went to the bathroom. It was very dark in color...... Yep, the urine test. So.......I began to rehydrate taking sips slowly but ever so surely. I postponed my morning run that I was going to do. Decided not to, given my current status. After slowly drinking about 1000 ml in the next few hours, my urine color started to go pale yellow again, and I felt 100% better. LESSON LEARNED! Hydration before is as important after, and hydration all day long is were it matters.

So, a great week with a lesson learned makes for a better experienced runner!

Running and Safety; Selected for The News Letter at Work (Friday Weigh Station)

2012-01-26T11:16:00.000-08:00

After 6 years, I finally got picked to have a featured article in our company's monthly news letter. Since I work in the Safety Dept., I was asked to write something about my running and a bio, and to tie in Safety some how for all of the drivers. Each week, we pick a safety topic and make hand outs, and visuals for the drivers to see. This week, the safety topic is on healthy eating and exercise, and how it effects your job, etc.. So for the news letter, I was asked to write something on myself, as well as on proper nutrition, running safety, etc.. Driving can have a very negative impact on your fitness. Time is something that is scarce. I remember, when I was a driver, finding time to fit in my runs was a nightmare, let alone, trying to eat healthy. But when it boils down, it's all about choice. Being a driver and running was a very difficult thing to manage, but I did it. Now, my hours are pretty consistent since I am off the road more or less, so that helps out more than you know. I started changing my diet from soda to more water, and from chips to fresh fruits and vegetables, and it paid off. A bunch of drivers are going to read this, so I thought I would fill it with stuff they may not know about, that us runners know very well or should know, or not know yet, but will find out sooner or later. And if you are new to this blog, this may present an about me moment as well. This was written for a news letter, and not intended so much for this blog, but thought I would share.
Three years ago, I decided that I needed to change my life by incorporating a healthy diet along with exercise. In high school, I was on the Track & Field team, so I decided to start a running, since that’s what I knew.

So I started running, mainly to lose weight. When I began, however, most of it was walking. I also slowly changed my diet around. I found that a healthier diet is the key. Since then, I have lost close to 40 pounds. Now, on average, I run close to 50 miles a week, and 100 when I am training for a Marathon, etc... Running is the one exercise that I really like doing that keeps my body in check, so I keep at it. Being more fit has definitely had an impact on my driving. I am more alert, more mobile, and I usually never have to worry about passing my DOT physical.

Marathons ran – 2 - Harrisburg Marathon (2010) and the Gettysburg North South Marathon (2011).

Half Marathons ran – 3 – Harrisburg Half Marathon, 2010 and 2011, and the Gettysburg Blue Grey Half Marathon, 2011.

Upcoming Races

The Outer Banks Marathon in NC, November 2012

The Bataan Death March 102k Ultra in the Philippines, March of 2013 (63.3 miles) with a cut off time of 18 hours. This one requires a Support Crew that monitors your safety on the road, as well as your hydration levels, etc..

Just with driving, there are many safety factors that you need to consider while running.

Hydration is essential. You just can not wake up on race day and chug a bunch of water. For a marathon, you need to make sure that you are hydrated at least 3-4 days prior by sipping water constantly through out the day. You don’t want to start dehydrated, because you can not catch up. On the other hand, drinking too much water in itself can cause hypotremia (water intoxication), in which your body does not get enough electrolytes. Too much water will dilute your body’s system and major organs.

When you leave the house to go for a run of any distance, it is important to let some one know where you are going. When I go trail running, I especially let some one know where I will be and for how long. I often bring my cell phone along with me as well.

We don’t have a lot of sun light in the winter months, so I often find myself running in the dark. When I do this I make sure that I have on high visibility wear along with a reflective vest, and head lamp. I am sure that you have heard of runners getting hit by cars. So to prevent this from occurring, I run facing traffic, and I make sure that they see me.

In the summer time, you can risk the chance of certain skin caners due to too much sun exposure. To help counter this, you need to wear sun block (not sun tan lotion) with an SPF of at least 45. Another preventable measure is to try and cover up as much as possible with a light colored fabric.

As you can see, being safe plays an important role throughout your entire life at home and everywhere, and every second of the day; not just on the job. Being safe is also being selfless, by helping those around you with their safety too. Safety should not be taken lightly at any point in time, but should play an important role in your life, for yourself, for your family, and everyone around you. If you are interested in starting an exercise program, it is important to make an appointment with your family doctor to get checked out for any potential problems. Remember to start slow as to prevent getting burned out. Results do not, and should not happen over night, but with the right attitude, determination, and the right diet along with exercise, you will be on track to a new healthier you.

It's Friday, and I thought I would just my weekly weigh in here, in case more people (haha) are interested in reading the above. So....here we go.

Week 1 - 207
Week 2 - 205.2 1.8 loss
Week 3 - 203.4 1.8 loss
Week 4 - 202.2 1.2 loss

Average loss per week now - 1.6
Total lost - 4.8

Randomness - Does doing 1 - 3 count? Don't feel like doing 4-6....

2012-01-24T10:40:00.000-08:00

So....I was tagged by Karen from Working it out about this 11 random thoughts about me and questions or something like that. Seems like I am reading a lot of posts and getting to know people a little (a lot) better. I thought I would play along with this but I am omitting rules 4-6. I barely have the time to read blogs and write posts. So I'm not tagging anyone. Besides, every one that I know has already been tagged any ways that I would pick. lol. So here we go...Thanks Karen. Sorry if I am not completing.

1.Post these rules.
2.You must post 11 random things about yourself.
3.Answer the questions set for you in their post.

11 Random things about me.
One - I shave my head every other day
Two - I pray before each run that I may finish well and with all of my heart.
Three - I love to draw.
Four - I am very accident prone, but yet, I work in the Safety Dept. @ work.
Five - I HAVE to have milk when eating anything chocolaty or sweet.
Six - Some times I use Podrunner or Motiontraxx to run to for motivation. Audiofuel is a good one too.
Seven - I play the piano, mostly gospel
Eight - I HATE winter, well the cold, and snow and those things associated with cold.
Nine - Most people find me humorous, and in good spirits most of the time.
Ten - I am very time sensitive, For my Hydration during the day I time it (one sip every 5 minutes, and I set my timer on my watch to beep)
Eleven - I get up at 4am to run.

This is the easiest part - (okay copy - paste - then answer - here we go)
1.What was your favorite vacation of all time?
The Great Smoky Mountains when I was a kid with Grandma and Grandpa in North Carolina.
2.Snacks: Sweet or Salty?
Both
3.What were you doing around this time ten years ago?
I don't remember
4.Hit play on your Ipod (iphone, cassette, 8-track, whatever). What is the first song to come up?
Not a song - Ender's Game, by Orson Scott Card (AudioBook)
5.What was your favorite memory of 2011?
My wife's surprise birthday party, happy moments.
6.Google “(Your first name) needs”. What comes up? (Mine is ‘Karen needs facebook’ followed by ‘Karen needs a lobotomy fund’. LOL)
Welcome to Rider Kenley, You know what Kenley Needs?
7.What is your favorite running or triathlon related product?
My Ipod Shuffle!
8.If you could only do one race, which one would it be?
Outer Banks Marathon, since it's my home state.
9.Do you prefer to train alone or in groups?
alone
10.What is the one race you wouldn’t mind doing over and over again?
Well, I've only done one race twice, the Harrisburg Half Marathon.
11.What accomplishment makes you the most proud?
My first Half Marathon because I trained well, and if you put in the effort, you get results.

Twitter 5K, a New PR

2012-01-23T08:02:00.000-08:00

Over all Place: 187 of 376
Age Group Place: 57 of 75
Time: 28:43
Pace: 9:16

Saturday, January 21st was my first ever 5k race. It was a virtual race, but you still go and record your times. I am amazed as to how many over the world did it, even one of my Filipino friends, Roelle, from daytripped running. I did mine on the treadmill as weather conditions did not allow for safe road running or running anywhere for that matter. (I do not like winter time really). I have been doing a lot of treadmill running to get back into shape and lose weight. Before I go off on a tangent, Ill stick to the race. So I started with a speed setting of 6.6 mph as I remember doing some tempo runs at around 6.2 mph. The first mile was interestingly pretty fast clocking a sub 9 minute mile, which I haven't ran in a couple of months on any kind of run. Should I have started so fast? (fast being relative). The second mile I had to slow it down a bit but not much, as I did not dare go under 6 mph. The last mile was like a progressive tempo run and a mad dash the last .1 miles with speed maxed out at 8 mph. I heard, on marathontalk I believe, that for a 5 and 10k, it SHOULD feel uncomfortable being the beginning to the end, but not like an all out sprint. Pacing for a 5k is rather different for me as I am use to longer distance races were a walk break here and there isn't so bad. Way different mindset for the 5k. Reminds me of when I ran the mile in high school. lol. Burn rubber until the end. All in all, it was a very good race. My end time was 28:43 with an average mile pace of 9:16. I actually learned a lot. The right pace starting off is very crucial to the performance. I didn't actually do too bad, considering my current fitness. With faster 5k and 10k times, I would suspect that my half and full marathon times should come down. I will be doing another 5k in 2 weeks time called the Winter Sucks 5k. Doing this recent 5k has allowed me to gauge were my fitness is, and what my strengths and weaknesses are. Now I know what my 5k pace is. lol. Next time I hope to go under 28 minutes. If I lose another 5 pounds and put in some training, that is a pretty obtainable goal. We will see. Until then,.............. gotta run!

Accountability (Scale House Friday) My First 5k.

2012-01-20T11:29:00.000-08:00

So my running this week has been down per the last post. I didn't make it to the gym on Wednesday so I thought I was just gonna cruise through the week and not weight myself at all. My diet has been pretty good, as I have been changing to unprocessed and lots of fruits and what not. So..., I get this comment drilling into me how I should still weigh in and hold myself accountable as I had said, so Friday, I went to the gym and weighed in, and did a measly 3.89 miles and some weights. Low and behold, here are my stats for this week.

Week 1 - 207
Week 2 - 205.2 1.8 loss
Week 3 - 203.4 1.8 loss (same as last week, and I didn't even run as much)
Total pounds lost 3.6

So there's my accountability people. Still sticking with it, 180 here I come.

In other news, I will be running my first 5k ever tomorrow in the Twitter 5k. You can run it anywhere and anyhow you want. Here's the link.

To Sleep or to Run?

2012-01-19T11:00:00.000-08:00

This week, my schedule has been so erratic. I have had to make the choice of whether or not to get more sleep, so I can function during the day, or get up and run, and act like a zombie all day. 15 hour shifts can really stop the ball from rolling. I have tried to keep an ongoing hold on my diet for the most part, but not running really is a downer. When I run in the morning, I feel more energized during the day. This week, there might be 0 miles logged, but next week will be a lot better Im sure. I did not bother doing a weigh in this week.

What is the weirdest thing you have seen or have seen some one doing at the gym?

Me? I always get a kick out of seeing people run on the treadmill while hold the rails on the side. What does that do? .........to each their own I guess. (And it's the same person doing it all the time, 10 mph, at a 12% incline to make it more interesting. She just holds her self up and lets the tread go by and touches it with her feet so often. You would have to be there.)

In the meantime, Ill see what I can do to maintain a rolling motion on the ball. Who knows? The week's not over just yet.

Getting the Ball Rolling Again

2012-01-13T11:29:00.000-08:00

Last summer, my running base was pretty strong, but that was last year. I remember being able to do a 10 miler with no problem at a decent clip. But, yeah there is always a but, the last few months of 2011, things kind of dwindled down hill. I lost fitness. I lost a lot of aerobic capacity. Maybe it was from going a few weeks with no running and not watching my diet? Whatever the case, it's different now, cuz its 2012. It's January and it's time for action and accountability. The past two weeks have been very good and things are improving. Like sands through the hourglass sifting back through that narrow part, so is my fitness. I still have a ways to go, but it's about patience and consistency. I don't think the consistency part could be stressed enough though. Now I got the ball rolling, it's up to me to keep it rolling.

WMAP Weight Management Accountability in Process

2012-01-11T06:35:00.000-08:00

I don't Run to Eat, I Eat to be able to Run!

Week 1 - 207

Week 2 - 205.2 -1.8 loss

I am starting to feel a lot better during my runs. I have not concerned myself with my pace or anything like that. I have found that diet is the key to successful loss in any weight, in a healthy way of course. I can run 10 miles a day every day, but if I eat like a pig during the day, it is very counter productive. So, just getting it right takes time and patience, but it will all be worth it. I have been playing around with the Paint software on the computer, so hope you will enjoy. Take care.

Strength Training for Running

2012-01-10T10:52:00.000-08:00

This week is my second into a 15 week base building phase, which at the moment, I can say is doing pretty good. Tomorrow is "Weigh-In Wednesday" so I am pretty excited for that as well. I have decided to incorperate a few new things to my training.

1. Cross Training, right now in the form of biking in place at the gym, I love this, because I can jam out to some music and not have to worry about getting hit by a car. I decided to try this biking thing out because, who knows, maybe a triathalon is in sights. My younger brother does them already, and said that biking does help out running.

2. Strength Training - When I was in highschool, I took weight lifting classes, and wanted to some day look like Arnold Schwarzenegger but that never happened, not even close. I haven't done (stuck to) any weight training for a long time, so I started this last week. The day after the first time I was so very sore. hahaha DOMS.

I have heard that Strength Training for Running can and probably should be different opposed to regular strength training. I have decided to introduce 2 sessions a week including some core exercises too (planks, sit ups, crunches). What I have put together is a series of 10 exercises that works all major muscle groups, thanks to Planet Fitness's 30 minute circut. And I go around full circle 3 times. I only did it once the first time though. There are some of the exercises that I can only do with free weight or by use of the other machines. Ex - Curls, I would rather use the dumbells intead of the machine because of the movement not seeming very natural. Well, I can only hope that more upper body strength will should prevent a lot of tiredness in my arms when running more than 5 miles. We'll see how this turns out. One could only hope that it would help and not hinder.

Do you incorperate Strength Training in your Training Plans? If so, is there any muscle group that you concentrate on more so than others?

WMAP (Weebles Wobble and they Do Fall Down)

2012-01-04T07:30:00.000-08:00

WMAP - Weight Management Accountability Process

I have not recieved too many comments on my last post, but with the comments I did recieve and with further thought, I chose not to do a Spring Marathon. Hey, it will be around next year, right? Right now, I am on a regiment of eating right (trying my best to anyways) and just doing some 3-4 runs a week with my long run being not over 10 miles). I also want to start introducing some X-Training into my non running days if time permits. In mid - May, I will begin my extensive training for the Half and Full Marathon in Fall. That is my plan and I am sticking to it. Now to explain the title of this post.

I went to the gym this morning at 5am to do 5 miles which were incredibly slow and feeling way too awkward. This is how my running has been this week and last when I started up after a 3 week break with Christmas and all. Bad idea to stop running during this time of the year you must be saying to yourself. Don't worry, I hear you loud and clear and when I weighed myself today I heard the scale loud and clear too. So, my main goal now is to lose weight, at least 27 pounds before June 1st. That gives me roughly 20 weeks to do it. I need to loose about 1.35 pounds a week. So there is the Weight Management part of it. Now for the Accountability part.

Accountability - Every Wednesday, I will be posting my weight here. Reason - It makes me feel as if I am not the only person I have to answer to, and it's great for motivation as well, as if I am not in it alone. Also, my loving and dear wife told me that if this year I get down to 180, she will give me a BIG surprise, and I might just get a Garmin Forerunner for myself. I never bought one yet, because with my current condition, I don't feel I deserve one anyways.

So let the Numbers and excel spreadsheets begin, well, minus the excel stuff (It's not that complicated).

WEEK 1 - 207 (ouch) no wonder why I feel like a Weeble!!!

Weebles Wobble and they do fall down, they just get back up really fast!

Change of Plans, Or...........Maybe Not?

2012-01-03T13:26:00.000-08:00

I have decided not to do a Marathon this spring. (Bob Potts Marathon) Of course, that could again change between now and a few weeks, or even tomorrow, but I don't think so. I will, instead, work on my base mileage and all around fitness. At the end of May I will begin to train officially for the 2012 Harrisbug Half, and then the OBX Marathon in November. But between now and May I want to get fitter, establish a good diet (better), and lose about 25 lbs. So, my racing goals are as follows.

A Race - Harrisburg Half, (Goal - sub 2:00) September

Z Race - OBX Marathon (Goal - Finish with out turning into Fish Bait) November

So there you have pretty much my racing outline for 2012. (2 races) It is time to start from scratch. Over the last month I have lost a lot of motivation. I need to find my running groove again. For now, I am just looking for a 3-4 day a week training schedule to get my long run up to about 10 miles in the next 4-5 months. Wait, I did a 15 mile run last Saturday, as yucky as it looked. Looks like I will have some digging to do, or just be imaginative. It's weird, but my week of running doesn't seem complete with out doing a long run of some sorts.

How I do in the next few weeks will determine whether or not I do the Bob Potts Marathon. We'll see! Truth be told, I really don't know what to do. I'll know soon enough though. I know one thing, I have not felt it on my last couple of runs. It's time to light the fuse again.

Another Year Gone, and a New One Quickly Approaching!

2011-12-30T11:58:00.000-08:00

After some thought, I will not make any resolutions for the New Year when it comes to running. If I make resolutions and do not follow through, then I might be dissappointed. If I don't make any and just plug away, I just might surprise myself. I do, however, hope to improve in 2012 with speed, weight, and all those other things. I have a Marathon planned in May and a Half Marathon planned in September, so I hope to obtain 2 PBs in 2012. I have much hopes in 2012 for a very good year. I am also thinking about doing the Gateway Outer Banks Marathon in November. A chance for me to visit North Carolina and a 3rd PB. Whooohoooo! Speaking of NC, I really miss the weather there, the very mild winters, if you want to call it a winter. lol. So stepping into the New Year, I know what I must do to excel. Now I just have to do it. I had a lot of good memories in 2011 which will stay with me forever. Looking forward to a brighter and faster 2012. Ya'll take care, and have a Great New Years.

From my Family to Yours!

2011-12-21T20:04:00.000-08:00

Merry Christmas and A Happy New Year!
God Bless you all and Happy Running!

Visualization While Running

2011-12-12T13:28:00.000-08:00

What do you visualize as you run? On long runs, my mind can wander very far sometimes, but on mid-distance tempo runs, I visualize just about anything that hauls BOOTY! Do you think that Visualization is a key element in Running? Does is help you?

Music To Run To, Vol. 1 (Tron Legacy Reconfigured)

2011-12-03T16:29:00.000-08:00

I thought I would share with you a very cool album to run to, (Tron Legacy Reconfigured) as which the tempo varies through out the entire thing, giving your ears approximately one hour of listening pleasure. With some previous posts here, some of you might know that I have a thing for Tron. I really liked the movie and thought it was great. It isn't my favorite movie of all time, but it is up there. I was at Target the other day, and saw that they have a second album which is the original soundtrack remixed, so I grabbed it (last one) right away. Well, I always thought it would be really cool to run at night down my street in a Tron costume. From what I have seen, there are a few running outfits that are indicative of such. So to get to the main point, the music, I loved it and it is inspiring me to go. I have attached a youtube thing below so you can hear for yourself. If you do not like techno or electronic sounding music, you might not like. The artist in the first album is Daftpunk, and the second album (this one) done up by a host of artist, such as The Crystal Method, etc.. Hope you enjoy. Now, go RUN!!! Even if you choose not to run to it, it is great night time driving music.

Minor Changes, Recent Training News, and the Asics Gel Nimbus

2011-11-20T18:41:00.000-08:00

Yes, I will still be running a marathon this coming spring, but I have changed my mind on which one to do. Instead of doing the Gettysburg North South, I have decided to go with the Bob Potts Marathon May 20th. Hey, this gives me 3 extra weeks for training right off the bat. Love it! ....and the course is as flat as a pancake, well, my pancakes aren't too flat.

So far, the last 3 weeks for training have been extremely well. My longest run to date has been 7 miles with next weeks being 8. I'm not flying off the handle going to fast or anything. I am using my long runs just for that - long runs. I am doing pretty good with my other runs as well, ei. - tempo, fartlek, progressive tempo, track work outs, blah blah blah. The good news is that I have managed to drop a few pounds in the process, and I can feel my fitness getting better. I have managed to incorporate some weight training in there too. One crunch a week! Ill get better I know. Now it's time to go back in time 3 weeks, and make some tweaks. Should I keep going up in distance with my long runs, or go back? hmmmmmmmmm.
So, I have tried on just about every shoe that Asics has to offer for running, well, just about. I have decided to go with the Gel Nimbus 13. I did try out the 2160's but decided to go with these instead. I will let you know how they go in a few weeks from now.

2012 Spring Marathon Campaign Begins

2011-11-10T12:12:00.000-08:00

Currently I am training for the 2012 Gettysburg North South Marathon. I am on the 6th week of a 30 week program. My long runs are great being only about 6-8 miles. Right now I am putting in some speed sessions and hill sessions. I have also been including some strength training, especially core training.
One of the greatest things that I have discovered is that the end of a race means the begginning of another one. A new chance. A fresh start to take another stab at it again. This time around, I plan to do it right. In the past, I admit to skipping out on my long runs thinking that it would be okay..........not. Lessons Learned. Each new day brings forth a new challenge. Will you accept it is the question. Will I wake up at 4am and do what I know I should be doing to be the best I can be, or will I just hit the snooze button over and over again until its too late.
This week's training has been fantastic. I will log around 25 miles. I am actually looking forward to next week, as I see the transformation occur.

Gettysburg Blue Gray Half Marathon Recap Part 2

2011-11-04T12:51:00.000-07:00

...................So, with the race being postponed for an hour, we made it there OK on time. At 8:55, a lady sung the National Anthem, and at 9:00am the gun (cannon) went off. I started out on a great pace. I knew I wasn't going to have a record time of any sorts. My running has almost been non-existent. The hills were not bad at all, but they still were hills of course. The roads were actually very nice. No slippery spots. The only thing you had to watch for were snow clumps (big) falling out from the trees. A couple of racers got hit in the head.

I actually executed a run walk strategy to be honest after a few miles. I ran the last 4 miles though. I didn't do too bad for not really training. .......next year. BUT, it was the greatest race I have had yet. It was a combination of the weather, snow, camaraderie, and a bunch of other things. Ok, my time was.............2:33, and I was actually last place in my age division, but those two things don't really mean any thing to me.

The Gettysburg Blue Gray Half kick-started my 24 week marathon proram for the spring Gettysburg North South Marathon April 29. So it wasn't an ending to a rigorous training plan, it was the start of one, and that is why I wasn't upset. It was a good run. Next year I will race it. By the way, the North won again, so all the runners on the North side got a cool coffee cup with logo on it.

I am working on a little something to post here involving some pitures. Hopefully I can get it together before the end of the year. My post race week of runs has been very good so far.

Gettysburg Blue Gray Half Marathon Recap Part 1 - Waking Up!

2011-10-31T21:49:00.000-07:00

The Gettysburg Blue Gray Half Marathon was, indeed, a very memorable experience.
Waking up - My alarm was set for 5am, as the race started at 8am. So I figured with waking up at 5 I can hydrate and have plenty of time to get ready. My wife was getting off at 7am, so we (My buddy also running the race that stayed over, Ricky) were going to go right when she got home. It only takes about 20 minutes to get there. Well................hahaha, I heard the alarm go off at 5am, but I went back to sleep. My wife calls me at 635am and wakes me up, saying she was on her way home. I said "Oh Crap"! Well.....not exactly those words, but you know what I mean! I wake my buddy up and we were scramming around trying to get ready and what not. When my wife got home she went directly to Face Book and found out that the race was postponed until 9am. Good Grief!
Have you ever woke up late for a race, or completely missed one due to sleeping in instead?

PS, I don't really like creating long posts, so please come back in a few days for more exciting stories of my latest and greatest race of all time..........really. Hope you enjoy the one of many photos. This was my first race with snow, but more on that later.....

Racing Mistakes Volume I: A Fatal Pacing Error

2011-10-26T12:06:00.000-07:00

The Harrisburg Half Marathon was good. I had a great time of it despite some issues that I had with the Gingerbread Man and all. However I must confess with myself the big no no that I did any way. I ran like a demon the first 3 miles of the race and paid for my mistake quickly. After 3 miles, I slowed down quite a bit after the starting excitement wore off. Last year, I remember just chilling out the first mile or two, and then getting faster and faster. Well, this year was the opposite. Every race is different I suppose. Well, this Sunday I have a chance to gain some solidarity with my running. I have another Half (Gettysburg Blue Gray Half) Marathon to do. This time I wont take off like an angry ant, but rather start off in a way that I will finish strong. I think sometimes I get carried away with pacing and times and what not. Im just going to start smart and finish having given it my all, but not during the first 3 miles. Hopefully, I will not allow myself to make the same fatal pacing error again,.......well, this Sunday anyways.

2 Week Training Program

2011-10-16T20:19:00.000-07:00

I have another Half Marathon Oct. 30th. Its the Gettysburg Blue Gray Half. Lots of rolling hills. Yeah, well I know what rolling hills mean after I did the Full in May.
So, I used my last Half Marathon in Harrisburg (retrospective) as a nice tempo'd Long Run, minus the hills I will have to tackle on Oct. 30th. My 2 week Training program consists of losing a bit more (2 lbs?) weight, which I have already due to the previous Half, and tapering. And when the gun goes off, we will see how it goes.
After this Half, I will then train on a 30 week program, in which the first 12 weeks is devoted to speed training and the likes. Gotta love that. Next year, I will be ramping up the mileage, to say the least. As far as mileage and my weight loss goals, seems I am in the same boat as last year, but this next year will be different. It just has to be.

Harrisburg Half Marathon 2011 Race Recap

2011-10-12T06:50:00.000-07:00

Last Sunday, Oct. 9th, was the 15th annual Harrisburg Half Marathon. In retrospect, my training was not too bad, but could have been better. At the beginning of the year, I was planning on running a sub 2 hour time, but as time passed by, I realized that was not due to happen. So, remaining optimistic, I was going to be happy with a time between 2:05 and 2:10 beating last year's time of 2:13.

Being a new runner that I am, I am still learning a lot about it. Sometimes you have good days, and sometimes you have bad days for no particular reason at all. Race Day was one of those days where at first, things started to make sense (at first).

The weather was perfect.

I started at a pretty good comfortable pace just seconds over my goal race pace of 9:30 per mile. At mile 3 I was feeling pretty good. Afterwards, my stomach started to talk to me. Oh No, I said to myself. It must be the taquitos I had last night. lol. (Why did I eat those?) So At around mile 4.5 I had to stop by the Portable Toilet due to a visit from the GingerBread Man. Afterwards, and after wasting over 10 minutes in there, I didn't feel like moving. I was upset. But after a half a mile or so, I got going again, but no where near my PB race pace.

At mile 9 my right hip started to feel weird, so I just took it easy and just enjoyed myself and the other runners. I made it okay, and felt a great sense of accomplishment still in the time of 2:24 and some change DESPITE my curcumstances. Sometimes, you just have those days were everything does not work out accordingly.

I can blame myself for making a poor choice in diet, or whatever, but the truth is that I had a great time of it regardless, and enjoyed it 100%. I might have some restrictions (life) that may hold me back from running as much as I want. So be it. You just have to learn to deal with it and in time develop a system that works for YOU. In 3 weeks time I have the Blue Gray Half Marathon in Gettysburg, PA. There will always be another race. There will also be another Portable Toilet too I suppose.

Good News?

2011-09-07T13:39:00.000-07:00

In the area of Central Pa, and other parts of the US, there are some major flooding issues going on right now. With that said, the Harrisburg Half Marathon that was scheduled for this Sunday, Sept. 11th, is now postponed until Oct. 9th. For me, this is really good news, for it gives me another month to refocus and get some decent training in that I was lacking. Not to say that I was not ready for the race, but I am not at my best. My motivation has been lacking and my diet way off kilter. I know, though, for many that this is not so good news. If there was anyone scheduled for the Half Marathon and unable to do it on the 9th of Oct., there is another option. You can get a refund, and do the Gettysburg North South Half Marathon on Oct. 30th. Now, I know that I have not been blogging of late, and I have not been reading as well. I don't really have any excuses other than the lack of will and motivation as stated above. It's time to get back on track. By the way, I have been doing some speed work, and we also now have a little Running Group in Dillsburg, PA now long awaited. I have thought about the fact that I am not doing a Full Marathon this fall and have come up with a plan. A 30 week plan that is. I have my sights set on a very nice flat Spring marathon for 2012. In between now and when my 30 week Training Starts, I have a few Half Marathons on the books, and will be doing some 5ks, 10ks, and the likes. I will be blogging and reading your blogs too. I have come back to the true spirit of Running. Spring Marathon Campaign, here I come!!!!!

A Great Vacation and a Change of Plans

2011-08-16T13:45:00.000-07:00

Last week, the family met in the beautiful Smokie Mountains for a great week of fun and vacation. Oh, no what to do since I am in the middle of a training plan for a marathon coming up in November. Simple, I had a blast. My little brother, which I have not ran with ever, which I have been planning a run with for years, Kevin, we went out a few times on a mountainous 7.5 miler at 6 am while every one else was sleeping. The inclines, and declines were out of this world. So, my vacation was awesome, spending time with family and catching up. Thank you Tennessee for the opportunity to have a great time. Oh yeah, he brought his Garmin Forerunner for me to check out, but forgot the charger for it. hahaha. Smooth move bro. As soon as I get some of these pictures downloaded, I will share. Thankfully we were not attacked by any bears on any of our runs. So, now I have a change of plans for this Falls race schedule. Before, I was going to do this Half Marathon in Sept., and a Full Marathon in November. I now, have decided to JUST do the Harrisburg Half Marathon on Sep 11th. I have decided NOT to do a marathon this fall. Maybe next year. I just want to focus on shorter distances for now, and develope speed and work on my diet. I want to explore new running trails, maybe do some trail running or something? Anything but 26.2 miles. So, Half Marathon Sep 11th here we go. There is also another reason too which I will share later for not doing a marathon this Fall.

First Week in the Bag

2011-07-17T16:18:00.000-07:00

The first week's assessment is rather positive. Those early summer days of speed work have paid off dramatically. I made it to all of my sessions and the end of the week was just as brilliant as the beginning. The long Run of 10 miles went well. Besides the running part, It's amazing how much weight I lose the first week of training cycle. I am also looking into other factors that sum up a whole of a runner (Healthier and Leaner)
Sleep, Diet, Lower Stress, etc..
I just found out that the North South Marathon in Gettysburg will be hosting a Half Marathon in October that would work out good for a long run hill session in preparation for the Marathon in November. Though I will be Racing the Harrisburg half in Sept. Still thinking about this one.

Fall Marathon Campaign Under Way

2011-07-12T13:32:00.000-07:00

This week is the first week of my build up for the Harrisburg Marathon in November. I am pretty excited this time around, more so than the first one. This week has been pretty good thus far, well, it is only Tuesday. An easy 3 miles yesterday, a tempo run of 5 today, 3 easy tomorrow, 5 @ MP on Friday, and 10 mile long run on Saturday.

I am more excited to run it this year than lasts year's first time go around. Why?
I know what I was lacking in my training. A lot......lol.
Never think you can get away with not doing the Long Runs, no matter how Long it takes.
There are numerous things that I can improve on, but that is what makes the second go round that much better, or the third, or fourth, etc..
Striving to beat last years time is one of my main goals, and knowing how to train for a marathon is vital. In my opinion, I don't think you really KNOW how to train for one, unless you have already trained for one and have done a marathon.

It is the improvement that makes me strive to do better.
What's next year? Sub 4?
And the year after Sub 3:50?

That is what makes running awesome, is competing with myself.
Speed is relative.
As long as I am improving, I know I am putting forth great effort than last time.
Now, how to get rid of 30 pounds holding me back? lol

Fabulous Long Run

2011-07-03T00:02:00.000-07:00

York Heritage Rail Trail
Howard Tunnel

Today I went out on my long run of 10 miles. Last week's 8 miler averaged 11.15 miling and today's 10 miler averaged 10.59 miling with a negative split. The last two miles today were fabulous. I started out around 630am and the parking lot was empty when I arrived at one of the trail heads for the York Rail Trail. Since my training has not officially started yet (July 11th) I just wanted to have a nice run and really soak in the surroundings. Five miles out, and five back. What is great about this trail, is that every mile is marked, so keeping track of splits is easy to do. On my way back, I start to see some traffic at about mile 7 of my run. Lots of runners and looks like group runs as well. So, I happened on this one group of 4, which were very friendly and polite. The pace was a tad bit faster than what I was going, so I thought this would be a chance to speed up a bit. After about 7 minutes, they said "Now it's time for 2 minutes of walking". What a bummer. They were doing the Galloway Run/Walk strategy. So I said my Good Day and went on ahead and never looked back. There were so many runners out on the trail. If they were wearing race bibs, it would have been a decent race event. The last mile was indeed something else. I felt I had a lot of energy in reserves to tap into, so that is exactly what I did. Today's run was one of my favorites. My pace is not were I really wanted it by far, but I am building my endurance up, and compared to last year, (There's nothing like keeping a log book on paper or online to really give you some motivation when you look back at your old times) I have progressed. So, yes, today's run was a favorite. From today's experience, I am thinking about getting with a running club, though, I have been saying this for 2 years now. But there is that inner feeling and calmness I have when I am out there going it alone. Seeing all the other runners out there really motivates me though. It makes me look forward to next week's run which will be shorter due to cutting back some in preparation for my Fall Marathon Campaign the following week.

8MLR , Acclimatizing

2011-06-26T21:26:00.000-07:00

This past Saturday, I logged 8 beautiful miles at the York Heritage Rail Trail. Man, I just love that place. It's about a 45 minute drive away from my house. (Sorry for not being that green.) First Ill talk about the beauty of driving that far to my run. It gives me a chance to acclimatize to the weather conditions. Who would, in there right mind, turn on the heater in their vehicle in the summer? Me! That's who. Whilst on my 45 minute drive, I simply slowly turn up the heat to were it is roughly 5 or so degrees hotter than outside, hydrating along the way. Thus when I step out I am not in shock as to how hot is might be. This past Saturday, though, I didn't have to do that, as I actually got up at 4 AM to go do my long run. It was a nice 68 degrees by the time I got to my destination. But on a serious note, If I ever do a run outside were the temps are high, I DO NOT use the air conditioning. At best I just roll down the windows some, or use the heater to get my body use to the high temps? Running has definitely made me more of a systematic person. Well, the 8 miles went rather well. I wanted to accomplish a certain pace, as it was an out and back, def a negative split to teach my body to get faster and not slow down. I wanted to do within 1 min higher than my half marathon best last year, so to do this I needed to do 11:15 miling. End result? 11:12 miling with a negative split. This was probably due to the act that there were no ice cream stands open along the trail since I was way early. I did not get harassed by the Gingerbread Man this time. Maybe, cause I wasn't going fast enough? Well, right at the parking area there is a porta potty, which I obviously take advantage of before I go on my run. And the cool thing is, is that it is King Sized, or American Sized. It's almost as big as a Nipa Hut. All in all, the run turned out great. The second half turned out around 3 minutes faster. Later on, I will start to inject some marathon pacing into my long runs of no more than 12 miles or so, but for now, it's about getting my body use to the distance again. Take care.

400s and the Gingerbread Man

2011-06-22T07:18:00.000-07:00

This morning for Speed Training I opted for something a little different.

After warming up with 2 miles, I had planned to do 4 X 400 meters on the track.

The warm up was not a problem.

The first 400 @ 1.47 was not a problem.

The second 400 @ 1.44 was a little problem towards the end.

The third 400 @ 1.40 anounced a "getting bigger" problem toward the last 50 meters.

The fourth 400 @ 1.46 yelled at me during the last 100 meters, thus my time going back up a little.

What was this problem you might wonder?

It was the infamous attack of the Gingerbread Man, other wise noted as my guts wanting to dispose of waste.

It's ok, It's ok, I learned from this experience, though the actual speed session turned out great.

I have not ran that fast in hmmmmmm.... 18 years or so since high school track.

Lesson Learned

1. Make Triple sure all waste matter is disposed of prior to a fast event, especially 400s, since they are really fast (fast being a relative term, fast for me. lol)

2. Sports Drink an hour before, NOT Gu gels or ANY kind of food matter since on the 3rd 400, up came the Jet Blue Berry or what ever it is GU.

Overall, I had a blast. I even managed a cool down of .5 miles afterwards.

My pace ranged from around 6.58 miling to low 7 somethings.

Even after the 1st round, I could feel it in my legs so bad, the lactate build up, incredible.

To summerize the whole event and how I feel....

1. 400's HURT!!! (in a good way of course)

2. Where did my oxygen go?

3. The first one doesn't seem that far, the more you do, the farther they seem.

4. To EVER be a faster runner, I've got to do some more FASTER RUNNING.

5. It's a really Hard Session.

6. I hope it pays off, and it will, cuz that's quality speed miles in the BANK I will cash out come race time.

7. No, NOT next week again. I will try a TEMPO or FARTLEK.

...........................and the next time, I will try not to invite Mr. Gingerbread Man to the Party!

6MLR

2011-06-20T16:56:00.000-07:00

I am a little late posting this, but last weekend I completed my long run of 6 miles.
There is nothing like the total driving time to your favorite running spot bypassing the time of your run by a lot. It is worth it.
My favorite place for my long runs is the York Heritage Rail Trail.
Reason - F L A T.
Though, later on, I will do some long runs with some hills, nothing beats not worrying about inclines for the time being.
The run was pretty good.
I made sure to slow it down by 1.5 minutes per mile slower than race pace due to the nature of it being a long run and the fact that it was pretty darn hot.
I had a blast.
There were bikers out and other runner people.
They were extremely friendly as they passed or is did I.
There were 2 spots along side the trail were you can buy ice cream.
Honestly, I don't see how people eat ice cream on hot days.
It's like, wow, I'm hot, so I'm gonna chug a quart of milk products.
I guess if you had that and ran, you would make sour cream in your gut.
First time in a while that I had a GU, .....yeah, they still work as intended. (as long as your hydration is well enough.
So, Now that I am focusing a little more on speed, I hope to complete the Half Marathon with 9:06 miling in order to have a crack at going under 2.
So with this knowledge and realistic goal setting, I must set up my training as such.
I'd dare say, "It's time to go to work"

First Speed Session a Success

2011-06-16T11:10:00.000-07:00

Yesterday morning, I headed out to the track for a speed session.
It worked out very good.
Total Distance covered was 3.75 miles Plus 1 mile of warm up and 1 mile cool down.
I completed 2 sets of controlled speed ranging from Hard, Harder, and Hardest.
3 minutes of each with 3 minutes of recovery jogging in between.
On my last and final hardest rep on the second phase, I timed myself doing 7:45 miling, which, in my books, is quite impressive considering it was towards the end after completing 3.5 miles of hard work.
All in all, I had a great work out, and today, how I feel (legs) proves it so.
Next week, I plan on doing 8 X 400.
Once asked, "How hard should you train?" ........"as hard as you can train CONSISTANTLY!

...........this week's long run........6 miles, or 8 depending on how I feel.

Speed Training / upper body stuff

2011-06-14T17:05:00.001-07:00

Tomorrow will mark my first ever Controlled Speed Session. Yes, I have done some faster running before, but never really considered it an actual session.

Will be recovery rate, fast, faster, and very fast, followed by some recovery running in between, and the the process all over again. Twice, Each fast type speed will be run for 3 minutes with 3 minutes recovery, and then after the very fast, 5 minutes recovery run.

Next week, I will try 400's. How many reps should I start with, and how much recovery time do I need is the question>

Time to go to Work / Goal Specific

2011-06-12T16:58:00.000-07:00

In my last post, I mentioned a little bit about being Goal Specific.
In my running up until now, I have not been that strict as far as setting goals and obtaining them. I have 2 marathons completed, so I have a bit of knowledge of what is required to finish. Finish being the key word, as that was all I wanted.

To finish a Marathon is one thing. To compete with yourself in a Marathon is quite another.
I believe I am ready for this challenge.

To gear up towards this I plan to be Goal Specific. By that, I will specify what target time I want, and train for that with in reason and what my ability of running is at this stage.

Now it is time to go to work. Time to stop lollygagging around.

Last week was a good week. I did 3 park runs Mon, Wed, and Fri. On Saturday I completed my first long run since May 1st's Gettysburg Marathon. 5 miles. With out Stopping, and with some Marathon Pace in there.

So my plan is to inject regular runs of course, some tempo, speed work (intervals) HILL work, and not to skimp on my long runs. With in, I plan to also 'Cross Train' as well.

One thing that I have discovered is that Marathon Training for Time Goals does not only mean that you are training when you are Running, but also during non Running activities such as your diet, sleep, etc..

I have learned so much in the past two years of running from this Blog alone, by readers and their comments, Marathon Talk, books, but most of all, through my own experiences.

I WILL run Boston before my 40th Birthday. From there who knows. Maybe Comrades?

As much fun running is, Its time to go to work, and its time to push the Serious Button, now that my system is done resetting and I am back in the swing of things.

Training Starts Again Soon, or Now

2011-06-09T11:07:00.000-07:00

July 11th will mark the first week (18 Weeks) of my next Marathon Buildup towards the Harrisburg Marathon on Nov 13th. Since my latest one on May 1st I have rested and recovered, but at the same time, kept moving, although my pace felt like it diminished a bit. A little bit over a month now, I feel quite refreshed.

This week, it feels like every thing is coming back. I am working on some base building till July 11th training to train.
This time around, I plan to focus my attention towards my diet. I know I could go faster if I lose some (a lot) of weight.

I remember a year ago my thoughts were far from even imagining qualifying for Boston or anything like that. Well, now I have a different view on that. If I continue to make the same progression, I should be able to do it a few years from now.

What am I going to do differently?
Pay close attention to my training schedule.
Perhaps join a Running Club? Strong Maybe!
Diet Diet Diet.
Start introducing a variety of hard sessions into my training such as speed work (400's, 800's, mile repeats, tempo, injecting marathon pacing into my longer runs, etc..)

I will be doing the Half Marathon September 11th to see how things are going in which I hope to run a sub 2 hour. 1:55 - 2:00 I will be happy, 1:50 - 1:55, very happy. For this I am hoping for a sub 4:30 marathon time. Yes I am listing times. Reason - GOAL Specific.

Now that I have completed a few marathons, I am gearing myself up to be more Goal Oriented with my running. Now, It is time to dig deep and go to work.

Hamburgers and Hotdogs and No Running Hardly

2011-05-28T06:46:00.000-07:00

I have taken a bit of a time off from running this week. Yes I did run some, but not as I would on a training program. Lets see, I ran Monday for about 3 miles, and then skipped Tuesday, Wednesday, Thursday, and Friday. Today would be my second run for the week. I should might go to the park and have a go at 3 or 5 miles. Ill see how I feel when I get there.
Next week, I will start training seriously for my A Goal this year, being the Harrisburg Half Marathon come Sept. 11th. Last year I did a 2:13 and this year, I am aiming for a sub 2, which I will be really happy with or at least under 2:05 PBing by around 10 minutes. I am still debating whether or not to do the Harrisburg Marathon in November. I think I will.
So, this week was a disaster in terms of a combination of No running and Diet. hahaha. Wed, Thu, and Fri, I was responsible along with the other members of the Safety Dept. to cook out for 200 plus Drivers. Needless to say, I had my share of Hamburgers, Hot Dogs, Brats, and whatever for 3 days in a row. No Regrets though. Just have some more fat fuel to burn off during my long runs.
One more thing, I met a driver at work that runs. He ran the NYC Last year in a time of well under 3 hours. He is from Romania, and is a really nice guy to talk to, esp for motivation. So I will say on a side note, I have spoken to a lot of people that run really fast and they act like they have an ego stick shoved up their ......... It's refreshing to speak to some one that does not act like they live on another planet of "Im better than you". As much as he is motivating, he does not sugar coat anything either in terms of realism. If only I can get him to stop jumping out of the truck like a maniac. One day, he will pay for it.

Having Fun Recovering

2011-05-14T07:39:00.000-07:00

This week, and for the next couple of weeks, I will be taking it easy. Just trying to maintain my current level of fitness and running because I love to run. Thus far, after the marathon 2 weeks ago, I have 0% Treadmill Miles. I am finding that not running on a treadmill all the time presents some what of a challenge. The changes in climate, and surface are but a few obstacles that I face. This morning I did a long run (Well, longest one since the marathon, don't know if you would call it a long run, lol) of 4.63 miles at the park. I loved it. It was misting. The rocks on the trail welcomed my feet. My pace was not that great, but I did not stop once (and it was a hilly bit of a course as well). I finished up the week with 17 miles total. I am loving my 3 mile runs now. Next week I will step it up a bit in mileage by a few and adding some core work and a balanced diet (being a doughnut in each hand). [or an apple fritter]. For May is my recovery/have fun month. June starts my running fiscal year when I make new goals, etc.. I am accomplishing one of them by blogging a bit more and becoming a little more active in the blogosphere. I thank all of you for giving me motivation and support. Now, it's time to enjoy the week end. Yay!!! Oh, and I must rave about my new found recovery drink - YooHoo! After all, its good enough for Yogi Berra! Cheers!

Reset

2011-05-08T20:17:00.000-07:00

Its been a week since my last Marathon, and I have put it all behind me now. They say in order to be able to train for your next race, you must put the last one behind you. This week was well, with a few shorter runs of about 2-3 miles. I have pressed my reset button, and now I am ready to get going. Starting with a blank piece of paper has never felt so good before.

My plans this summer (Spring into Summer) are as follows:

No Treadmill Running of any kind, unless I absolutely have to. You see, I have been running on treadmill, because of the winter here, and sometimes, like last year, it goes into the even warmer days because of habit. I don't race on a treadmill, so no more.

Pick up the pace.

Lose Weight.

Core Work

Speed Work

Speed Endurance

HILLS, HILLS, HILLS, and more HILLS.

So there are a few things, among others not listed that I need to work on for this year. I am re doing my New Years Resolutions, or starting them now. Next race is Sep 11th, the Harrisburg Half Marathon. Then the Harrisburg Marathon in November. Now is the time to start building up my base for training. This time, this year, I will do it right.

Now, I am use to my scheduling, will be blogging a bit more and reading yours too. I feel I will have a lot to write about. One thing that has truly motivated me this past week was trying out different running routes. Will start posting those. Its cool. So every Saturday Morning I will type in PARK on my vehicle GPS, and go to it, if the miles are with in reason. Then I will scope it out to see if it has any appeal for future running.

Well, that is all for now. Will be back soon.

Take care
Cheers.

Gettysburg North South Marathon

2011-05-03T15:38:00.001-07:00

My Second Marathon. I feel very proud to have been a part of something historic as this. The first Marathon to commemorate the 150th anniversary of the Battle of Gettysburg. The support was fantastic. There were Hydro Stations every 2 miles. I actually came home with more GU Gel than I raced with, due to people handing it out left and right. The views were nothing short of stellar, and to top it off, every time I had to go, there was a porta potty right there, like that commercial - Like a good neighbor..............

So here is what I learned from this Marathon.
If you are doing a rolling hill Marathon, do lots of hill work.
Do not, under any circumstances, neglect your long runs.
......................................Who cares about all of that, of course, that is a given, and I have experienced a hilly marathon, so now I know how to train for it next year.

Simple Fact
I HAD FUN!

The medal is fabulous, and since the North won overall, each runner from the North got a nice glass. Now, I am recovering, and configuring my diet, and training for the next month. Cheers to all else who raced this past weekend.
Thanks for reading. I have found motivation, inspiration, and the simplest reason of running, and that is because I love it.

2 Days

2011-04-29T18:49:00.000-07:00

It is 2 days until the Gettysburg North South Marathon. My 2nd Marathon. I am very excited to say the least. Earlier today, on the news, I see that they are setting up for the 150th Anniversary of the Battle of Gettysburg.
My training has been a total success, and I am ready to rock it. I just hope that my canon doesn't backfire on me. Actually, this is a 'for fun' marathon. I know what NOT to do as far as starting off like a nutter.
As far as adapting, per the last post a month ago to this date, I am doing great now. I just wish the sun would come up a bit earlier is all.
The race did sell out to 1000 participants, so its nice to be one of those and to be part of history. My good running buddy and I are running it together.
Well, for those of you racing this weekend, have fun. Thanks for reading.

Sickness, Job Promotion, Adapting.............

2011-03-29T03:23:00.000-07:00

I am about long overdue for a post. I am almost through the adaptation period of getting use to running at a way different time of the day. I can say this much, that I have not had to time to read or catch up on any one's blogs for a time now as evident in the lack of comments.

A few weeks ago, I was sick, really sick, and after wards a cold stuck around for a week or so really throwing a wrench into my engine. My training had suffered quite a bit, and here I am suppose to run a Marathon in a month's time? hahaha. Something else happened too.

I was a driver, going into work at 5pm and getting off Lord knows when. Three weeks ago, I applied for a position at my company. Now I am a Safety Manager, part Director (babysitter) over 215 drivers. I now work 8-5 Mon thru Fri. I remember the first weekend I had off. It felt like a vacation. What? Two days off in a row? lol. The stress is a bit more, and my voice is often horse at the end of the day from talking so much. My office use to be on the road, but now it's inside a building. At least I have a window to look out at the blue sky and all. Adapting to this work has been quite easy I suppose.

What hasn't been easy is including running into that. The first week I tried running after work and quickly found out that was a no go. I was too tired at the end to really focus on any running really, and I also found that family time was not there. The second week, I tried getting up in the morning to run before work. That was the ticket. The problem was forcing myself to get in bed at a reasonable time.

Now, I diligently get up at 3:30 and go do my thing. Now I believe myself to be on track. My goal for the Marathon? To have FUN. To enjoy the course. Heck, I have 6:15 to complete it. My running, though, is coming back. I figured that with every day of sickness, add 1.75 days to gain back the fitness 100% after wards. At least that's how I felt. In case you have been wondering what happened, there you go. I know I remember I said in my last post that I was on track. That was before I got real sick, and I took a promotion. So now, I actually do my long runs on a week end day.

Hard / Easy

2011-02-24T06:16:00.000-08:00

This is my second Marathon Training Campaign. I am currently working on my 9th week. For the past few weeks, I have lost motivation, and have seen it depicted with in my runs. But, this week, I feel reborn. Maybe, I needed to change things around, as every training program is and should be specific to the person doing it. Maybe, my body needed to rest. One thing that I love about my journey into running is the learning process. One thing that I have found out is the principle of Hard/Easy. When I am prescribed an easy run, I often find myself trying to go out like a crazy and smashing myself. This, is obviously the wrong approach, as I was not allowing my body to rest up. I must slow down on easy days, which will let me intensify my running on hard days. So, now I know. Secondly, the thought of thinking that I have to train the day after a long run has been trashed. I thought before, that I HAD to do a recovery run of some sort the day after a long run. Instead now, I might do some cross training or not. At least, I will go for a walk of some sorts. I have changed my training pattern for the last couple of weeks, and this week, I am seeing positive results. I have my mojo back. I have learned, and have reaped the rewards of listening to my body and changing things around. I have learned not to over do it on easy days, allowing me to train hard on hard days. Also, I am not a machine. By this, I mean, I should not feel down when I go out, and can not perform the same way day after day. Every run will be different. I once heard this quote, Life is not complicated, it is just hard. Well, Marathon Training is not only hard, but complicated as well. By complicated, I don't mean confusing complicated, but just very detailed in terms of nutrition, rest, training, etc.. Many factors may limit or hinder my performance. I guess every day is a learning experience. And THAT is what makes running the best thing that ever happened in my life. Though, I have not been spending time with blogging of late, I really appreciate all the support that I get from you all. All of the advise that I get with in the comments are priceless. Thank you. Two weeks ago, I felt like a fly caught in a spiders web. Now I am back on track, and will do everything possible to remain on that track. A lot of things in life can cause you to derail. Let's try to clear the track before we get to that point. I did happen upon a video that is really educational and motivating you can check it out here. If you have not ever ran a marathon, I really would encourage you to view it. Now it is time for me to take flight on my "easy" 5 miler today.

Keeping my Eyes on the Road

2011-02-09T07:40:00.000-08:00

The past week and a half have not been very good for me in terms of running. Seems I let the lack of motivation get to me, or have I. I could just say that I just ran less. Im always motivated, but my running just was not stellar. Oh, I know, my body needed a break. Today is a new day, and I am about to go kick some asphalt. My motivation is back, or my body is done resting. Whatever the case, it's time. Vacation is over. School is now is session. My focus is back, no more sounds of the tires on the berm ( b. Pennsylvania, Ohio, Indiana, & West Virginia The shoulder of a road.) Now I have some (a lot) of cookies and cream Hershey chocolate bars to run off. Hahaha

Exercise Gimmicks, Groundhog Day, Week 6, Other stuff, Long Post

2011-02-02T04:51:00.000-08:00

I have decided to quit running and pursue P90X.
Not really...........
Though I do have a rant this week speaking of products. I go to Target shopping and go where the sports stuff is. Now I have been running for 2 years and weight loss and having the perfect body is very hard, because you must also focus on your diet too and your whole life cycle of sleeping, etc. But it irks me to no end when I see silly stupid products that say crap like ......only 10 minutes a day to a flatter stomach, and total body work out in 8 minutes. Remember 8 minute abs? Ywah, do that, and then eat a big mac and see the results come in. People like you and me know better. But I have a feeling those products are designed for big desperate people. I was even shocked at what Jillian Michaels puts on her boxes of stuff. Desperate people are drawn to keywords like "fast" and "6 weeks". 10 years ago, I will confess to buying a total gym, you know the one with Chuck Norris. I will say, that was the biggest piece of crap known to man, well, I thought so anyways. I think it ended up on the curb in a month or so. I wouldn't even give it away, so I hope you are reading this Mister Chuck Norris! Is there a product out there were you can use it for 8 or 5 minutes a day and look perfect? Too bad you can not train for 5 minutes a day for a Marathon.......not! It's the long hours and arduous training that makes crossing that line worth it. Big desperate people make things complicated when they want to lose weight so they go out and give in to all of these gimmicks, like I did with the Total gym. Losing weight and being fit is NOT complicated, it's just HARD! Unless you are willing to put in the work, DON'T expect results. On the bright side, the ground hog says that Spring is coming early.

This week is number 6 in the 18 week Spring Marathon Training Campaign. It's time to cut back, and I am glad of that. I need it. I have a sudden loss of motivation brought about by several things. The first one would be this weather. I hate winter. Last week, a running friend and I went to the park and ran in a foot of snow. It was "Fun Misery". I don't know what other things could cause me to lose a sense of direction and focus, but I am assuming that it has to do with an overload of sorts? Next week I should be in full swing mode. I guess you know something wrong if you get a text stating "Hey, what's up with EOR, not posting of late". Well, I have not been doing much reading either, so sorry for that. It's weird, but I find that my running and blogging sort of go hand in hand. So....if you don't see a post for a while, it probably means that my running has been drowlted. (Don't ask what that means, I made it up)

Another thing, I have also changed up my training plan as far as the days I do runs and my long run day. 2 reasons

Reason 1 I changed my Long Run day to accommodate my running buddy so we can do that on the same day. He wants to now run the marathon as well. Plus, I found that have a running buddy on my long run helps out a lot. We both listen to our ipods and run along. We don't find it rude. It's just plain nice to have some one else around, and esp in the city. Weird things happen and there is a lot of weirdos out there.

Reason 2 I changed my runs around and what not so I can have more time off during the week for other things. I think I need the time off anyways. Feb 6th will be my first time at Church to play the piano for the congregation. To say I am nervous is an understatement. I took lessons when I was a kid. I know how to play pretty well by ear and by notes. But I should say that playing the piano and running are alike in many ways. Though I have not played piano in a long time, It only took a few minutes of playing to sort of get it back together. A new song can be daunting, esp when there are a lot of flats and or sharp keys, but like a long run, you take each measurement (mile) at a time.

I can say that running for me has been a life changing event. I might not ever be as fast as Richard Simmons or Oprah, but I have learned a lot from what I have done so far to propel me forward in a new arch of realism. I see things in life differently. Things that don't seem doable, now are, esp after you push yourself through a marathon, walking, running, trodging, or whatever. If you have never done a Marathon, no matter how fast or slow you are, I would recommend doing at least one in your life.

Ok, I have to add this in. (from first paragraph) I get done with this post and go in the living room to see what the News people are saying. There is this doctor that says "You would not believe how big your stomach really is" and goes on by asking "Sit ups, Starvation?". "Later I will show you how WITH OUT sacrifice. What is it with people?

The last time I checked, in order for me to get a paycheck, I have to go to work. What's with all of these people wanting bling bling with out putting out any effort. Even......well, I won't go there. So, what is the latest exercise gimmick you have seen?

Just a quick Question really. (p90X)

2011-01-24T07:56:00.000-08:00

Training has been going pretty good thus far. I have my long run of 14 miles to attend to here shortly, but I have just a quick question. Yesterday, on TV, I saw this advert for a P90X work out program. Has any of you tried this out? Does it work? And is it ok for runners. So far for the year, I am up to 5X10 pushups with my perfect pushup thing that I do 3 times a week. I have noticed a difference already, and feel better. I am just wondering about this p90x thing? Thanks, any suggestions would be nice. I was thinking about doing it for crosstraining?

A Fabulous Long Run / New Running Equipment

2011-01-18T05:12:00.000-08:00

Yesterday morning I set out to do my long run of 13 miles (added another .1). I believe the weather was around 22 and cloudy. As much as I hate the cold weather, I decided it was time to face up to it and drink the cup. So my running buddy and I headed to the greenbelt in Harrisburg (Didn't take pictures, but on the left is what it looks like with out snow) where my last marathon was held.
Most of the paved trail was covered in snow, and or just plain out slippery, but we decided to crack on with it any ways. I was all geared up and off we go. After the first few miles, I started to get right into it. There was a certain calmness about it, and the running company felt great. Someone to talk to about running other than the people that don't care about what you have to say about running, you know the people that ask you "How long is your marathon?".
Over the weekend I bought a hydration belt. It's the Nathan Trail 4. But not the one that velcros in the front, but clips, then you adjust the tightness on the sides. It holds 4 300ml bottles (two in the front, and ....well, 2 in the rear). *I should have had this for my last marathon, then I wouldn't have gotten dehydrated. One lesson I learned is that if you are not a speedy marathon person, the time out there is equivalent of pretty much doing an ultra. Extra fuel is a necessity.
Back to the hydration belt thing, I simply loved it, and do not know why I didn't get one sooner. I always feared doing long runs outside, and did them on the treadmill because of hydration issues. I guess as we progress our running experiences, we gain more knowledge. The thing I learned from this is that you just never know unless you give it a go.
So what did I do wrong, other than stepping in geese crap on the river front? Before I left, I might have thought it was summer outside, because I had my bottles of hydro in the fridge and then placed them in the freezer for about 30 minutes to make them slushy. lol. The first half of the run was great as the bottles in front were doable. Half way back, I replace the bottles in the front with the ones in the back. Duh, they are frozen. Oh well, live and learn, or should I say run and learn. Next time, I will leave them at room temp.
Despite that problem, the run was awesome. I ran the whole thing (well stopped a few times on the wooded part to make yellow snow) but the snow and ice skating were a big problem, or was it. I always try to find a positive in everything, so here it goes. I figure with my marathon being in May, there probably won't be any snow on the ground. By doing my long runs, and other runs in the slushing snow, that just means I will be that much tougher when race time comes. I soon hope for the snow to go away.
I love my new running gear. One thing that my running partner found out was that hydration is just as important in the winter time than that of the summer time.
My time was around 2:20 which is 7 minutes over my Half marathon PB from Sept. 2010. I thought I was going rather slow though. Maybe I am getting fitter? I shall see in the months ahead of me.
My running buddy is somewhat new to running, I had to tell him not to get antsy as he wanted to go out a little faster. He is a hell of a runner though. We plan to do the Gettysburg Marathon together, well to race not run with each other. We already planned for each man for himself type thing.
That's enough rambling for one post so I will depart with asking a question that I thought of while reading another runner's blog today.
I would be curious of the answers.
How Hard Should you Train?

3rd week training recap / Marathon dreams, confidence boosting, Ironic

2011-01-15T07:49:00.000-08:00

This week was brilliant.
34 miles logged.
8 mile long run with miles 3-4, and 7-8 done at marathon pace or slightly higher.
93 pressups done (3 days, @ 3x10, 3x10, 3x11) Second week in doing this, and I am actually feeling the effectiveness from doing them.
15 minutes of crutches or crunches, whichever.
I did bag one interval session which I really like doing now. I have never done an interval session in my life, I don't even remember doing it in High School Track and Field. Or did I? I might have, and don't know since my mind was else where. My 'unsaid till now' (I can say it now right? You can make resolutions anytime you want) New Year's Resolution is to stop being a "one paced plodder" and to dig in and get going.

So all in all, I had a great week. Though I know this week was to give my body a rest, I did do that. I usually add a bit more intensity but keep miles down. I think the only difference in this week and the other weeks is the distance of the long run.

In other news, I want to discuss my Marathon Dream and hidden potential. I have never ran at anything faster than 9 minute miling for an extended amount of time in fear of ripping my feet apart or my lungs bursting. The other day, at the gym, I decided to push the number 9 mph (6:30 miling) to check it out due to curiosity. (*I know that treadmill running and outdoor running are different, but I usually find out that my pace is actually faster outside for some reason) With that said, the first 10 seconds, it threw my body into a jolt of realism. I felt like I was on a different planet. It was something new? Well, newish, since I did run a 4:38 all out mile in high school. The leg turn over was brilliant. My hips were high, and my form was something new as well, not slouched but straight and heading forward.....fast. after 30 seconds, my breathing was established, and my body was then aware of what was going on. I stopped after 1 minute. After wards, I felt elated. I was shocked at what I had done. For me, it was a major accomplishment and a great feeling knowing that my legs and arms and everything can go that fast. With all of that being said, I know, now, that there is a speedy beast inside of me that wants to get out and go. I have confidence like never before.

Now, all I have to do is maintain that pace for 170 minutes, and 18 seconds!

I am new to marathoning, so I know that this will be a long term goal, but I KNOW that it is achievable. and I am NOT stopping at that. I will do a sub 2:40 marathon in my life time, or when I get to Heaven, either or. (Do they have Marathons in Heaven you think?) For now, and with this upcoming marathon, I aim just to do the best I can and to nail it and produce results.

Results, by the way, come from arduous and consistent (hard) training.

OK, Im done with my running soap box. I am awake now.

Lastly, it was very ironic that I received 2 comments on my last post about Marathon Talk and they were from the people who were influenced by it or influenced me.

1. Meg - who got into listening to it and shares it with her husband.
2. Paul - fellow runner from the UK who actually introduced it to me.

For all of you that do not listen to the podcast, well....you are missing out.

Happy Birthday Marathontalk / Running Podcasts

2011-01-12T12:34:00.001-08:00

Happy Birthday to Marathontalk.com. If you are not sure of what that is, it is a weekly podcast of all about running marathons. Go check it out if you would like to listen to a rich filled show full of running stuff and information galore. I would advise it. Heck, I have learned so much from the show myself. So, what is nice, is if you are new to them, you have 52 episodes from last year to catch up on. Enjoy! Do you have any other favorite Running Podcasts or shows that you like to listen to? I believe one of the great things about listening to programs such as these is that you can gain a lot from them, or you can 'can' the information. I know that each runner is different, and has different approaches and view points on certain things. Next week, or whenever, I will feature another running podcast that I stumbled on. And....if running to music is your thing, don't miss out on an upcoming post on "free" music to run to. Hope every one is enjoying the new year. Cheers!

2nd week recap

2011-01-10T07:37:00.000-08:00

Second week - Completed
Long run 11 miles - went rather well.
6 runs total.
2 sessions.
Miles total - 37

I actually also managed to bang out some press ups 3 days with sets of 3X10 using the perfect pushup that I got for Christmas of 09'.

Core work has been implemented as well which has had a tremendous impact on my running.

The speed sessions, which I have not really done before, have really helped out a lot getting in faster leg turn over, etc..
Instead of going at the same speed all of the time. What is fun is injecting this into my long runs working on not just endurance, but speed endurance as well.

I also managed to do one Park Run on Wednesday bringing in a time of 34min 33 sec over a nice course of 3.59 miles. The last time I attempted this my time was just over 38 minutes.

All in all, I had a fabulous 2nd week.

Now, on my third week, I ease back down in mileage, but will be incorporating some high intensity training.

Now...............if I can only work on my diet, especially Sunday, commonly called Junk Day!

My A goal this year is the Half Marathon in September setting a time of under 2 hours. But, should I limit myself, no, but rather just nail it and see what happens.

Into the Second Week / Goals for 2011

2011-01-04T11:23:00.000-08:00

So...this week is my second week of my spring marathon campaign. Everything is going rather well thus far, and I am surprised at my fitness level, despite all of the weight that was gained over the last month and a half after my Nov Marathon and with the holidays and such. I am noticing the weight melting off, though. I have thus picked out a reasonable time goal for this marathon being 4:30. (plus or minus 15 minutes) With having this in mind, I know now how to SPECIFICALLY train.

My long run this week was 11 miles which went very well. I introduced marathon pacing into it with the first 4 miles @ 1 minute slower, then 6 miles @ or close to 10 minute miling, then the last mile 30 seconds faster than marathon pace. That was a brilliant run.

I did not post any recaps on my first week, though suffice to say, it went very good as well. I managed to drop off 2 pounds, and the running went fantastic.

I do have some goals for 2011.

Racing - 2 marathons, 1 13.1 race. (I don't like the term Half Marathon, 13.1 miles is a big deal, and half makes me feel half ass)

Drink at least 2 liters of water per day, not counting the hydration used during runs.

More strength training, including core core core core core core.....infinity.

1000 plus minutes of elliptical

Diet - My main problem is not what I eat, it's how much. I must simply ask myself.....Will I be able to effectively run 2 hours after I eat this? So far, that is working out brilliantly. 5 servings of fruits and vegetables daily.

Get an average of at least 7.5 hours of sleep every night. I actually keep a 7 day average going.

In 2010, my goal was to do 10 miles under 10 minutes, this year it's 10 miles under 9.

To do at least 2 magic mile time trials, which my first one will be this spring.

Over all, to become a better runner, and to utilize the energy stores that I already have (fat) instead of relying on gels. By doing this, I will be able to get closer to my optimal body weight. I have already done this with my long runs by just using sports drink to replace sodium. So far, with my 2 long runs, I actually find I have more energy not using gels than using them. Now this might change once I get up over 15 miles.

So.......there are a few of my yearly goals. As you can see, they are not really that specific, but general in nature. I am better at setting short term goals, as they are more specific and more targeted towards time and what not.

For all of you that have your 2011 goals in place, I wish you all the best at accomplishing them, whether they are to lose weight, get faster, pr, and whatever. Good luck and safe journeying to all. Most importantly, stay safe and be smart.

Just one quick last note.... The Asics Sky Speed shoes now have a little over 20 miles on them, and they are working out great. No blisters, no problems with my feet. I can actually sense my feet and especially ankles getting stronger.

Spring Marathon Campaign Kicks Off!

2010-12-30T06:10:00.000-08:00

This week notes the first week of my 18 week training cycle for my upcoming Spring Marathon. I have decided to use Hal Higdon's training strategy this time around. I really like how detailed he is, even on the free courses with planning your runs. I will also be adding strength training to my weekly diet and CORE training which I am lacking in at the moment. I still have some gravy lurking around in my blood stream from last weekend. Though, at this time, I am not really certain what my marathon pace should be. Any help at figuring this out or advise would be appreciated. Do you just pick a goal time and go from there? I do plan to run the whole thing this time around as I will have ample time to correctly train for this one.

I am excited to be a part of the Gettysburg North-South Marathon May 1st. The marathon will actually commemorate the 150th Anniversary of the 'Battle of Gettysburg'. The runners from the union states will be running the south course and the runners from the confederate states will be running the north course. Next year, you can flip flop to run both of the courses. I think that is a Brilliant idea at the least. There will be lots of activities and going ons in Gettysburg that weekend. Before the race, the National Anthem will be sung. Awesome.

OK, in other news, it was my birthday December 27th. I am always forgetting how old I am so I will just say 35 from here on out. So here is what I got.

Asics Gel DS Sky Speed
A superior, race-inspired training flat, this 9.8-ounce gem is pure performance. Features ASICS® Impact Guidance System (I.G.S.®) and a neutral platform, to allow high-mileage training, with an enhanced Biomorphic Fit® Upper for superior comfort.

When I went to the running store to check these out, I got my feet analyzed to make sure they were ok for me. I found out that I have a neutral foot impact. I don't overpronate and I don't under pronate. That was good news. I told Jim at the running store what I was looking for. A light weight shoe with little or no cushioning. I love my 2150s, which are now 2160s, but I don't like the marshmallow affect on my feet. He suggested I try these out.

I took them for a spin yesterday on a speedy 3 miler. I absolutely love them, and many thanks to my lovely wife for getting them for me along with the Ipod Shuffle that I got for Christmas. (That thing rocks, as I do not have to worry about my arm falling asleep or loss of blood circulation because of an arm strap.) OK, now what happened immediately is that I had very little heel contact as I pretty much landed midfoot. It felt like I was not even wearing any shoes at all, they were so light. Though I know I should not thank the shoe for the extra speed, my pace was a lot faster than normal, I am assuming from the different running form, etc.. I know that shoes don't make you a faster runner, though I am convinced that the proper shoe certainly helps. I love this shoe.

Next up on the list of shoes to try out is the DS - Trainer 16. The difference in the DS trainer and Sky is the stability. Have you guessed that I am an Asics guy? lol. Who knows, I might just actually try out barefoot running sooner than I would have thought so.

I wish everyone a Healthy Year, an injury free year, as you run into 2011. Thanks for your continued support here at EOR. I will be catching up on my blog reading asap.

3 day carbo load and new cross training

2010-12-24T00:42:00.000-08:00

This weekend I am going down to NC for 3 days for Christmas Vacation. I am not going to run. Just have Fun for three days off carbo loading I suppose on Christmas Cookies and stuff. That will give me something to look forward to losing starting on Monday. I have a few more weeks left until my spring Marathon Campaign starts officially. I am branching out here, but I have stated before that I hate the elliptical. Well, I really didn't give it a fair shot. I only tried it for a few minutes. Well, the other day, I did a 10 minute session and Wow. I will def be adding this to my weekly routine of cross training. I apologize for not being a good reader with the blogs that I follow. As you can tell, I have not posted often of late as well. Well, Merry Christmas and Happy New year. I hope that every one's will be a good one. I believe that the Grinch needs to do some core work. Maybe some one should give him the perfect situp for Christmas?

Time off from Running

2010-12-14T07:47:00.000-08:00

After my Marathon November 14th, I was anxious to do another one, not any time soon, but in enough time for me to rest, recover, and train for another one. Since then, I have not been putting that much mileage in the banks. I have been running more quality miles, more focused on my form, speed, and endurance. But I have not been training for anything specific. and...........I love it. It's a great feeling to know that if I miss a run, I'm not missing too much. I did gain weight, which I heard was quite normal after a Marathon. But, interestingly enough, my speed has improved quite dramatically. During my tempo runs, I have been averaging around the 9 minute per mile pace of 6-7 miles, and sub 9 minute miles for the last few. Last week's total mileage was 20. This week, I will be aiming for 15.
I love eating single with cheese at Wendys with fries and sweet tea (Biggie Size)
I can't find my oatmeal.
................So I will have an apple fritter or two and doughnuts with at least 20 oz. of Milk.
I guess I picked a good time to rest after a Marathon, well, it being Thanksgiving and now Christmas.
But I am still getting "some" running in, and I actually plan to do a long run of 2 miles today. I meant 10.
So, the diet has been offfffff, and my running has dwindled down. But I feel great despite the extra weight feeling..........oh, and the chocolate that my wife "tries" to hide from me which I always tend to search, seek, and destroy. You know those little individual hersheys chocolates wrapped up in foil. Well, I will unwrap 10 of them and have them ready to chase down with milk.

Ok, you get the picture, so now it is time for me to get serious.
January 2nd starts my 16 week training cycle for another Marathon May 1st.

The Gettysburg Marathon.

What makes this one special is that it's the first one celebrating the 150th anniversary of the battle of Gettysburg.
Two re-enactment soldiers from the north and south will be doing a shoot off at the start.
All runners will pick the North or South and run their course.
Cannon Balls will be loosed on the course. (not really but sounds cool.)
After wards, you can have your post race photo with the soldier re-enactment dudes.
Let's see, I was born in South Carolina, raised in North Carolina, but I am living in Pennsylvania.
I have a Dilemma.

My goal, getting around in one piece with out having one of my legs amputated.

Timed Sessions rather than that of Distance Boosts Performance

2010-12-06T09:25:00.000-08:00

It has been 3 weeks since my debut marathon. My body is recovering and has almost recovered fully. With that being said, I have started to interject some good quality focused sessions into my running. I actually have a new perspective on my running, training to be more specific. I am now more interested in the quality of my runs, be it form, speed, etc.. I am implementing more of a timed means of running rather than just saying that I will run for a certain number of miles. Upon doing this, I have found that my overall pace and cadence has improved dramatically. My schedule last week was all based on time rather than mileage, but in the end the mileage was what I was aiming for. With timing my sessions, I find that my running quality improves. If I just give myself a certain number of miles to run, I just manage to trodge through it with no bearing on speed or anything. Last week I managed to bang out a long run of 90 minutes (8.6 miles) followed by a 45 minute recovery run the next day. I also did a 70 minute speed progression run of 7.4 miles with the last two miles being under 9 minutes. With that distance, it was the fastest I had ever done so as well. Needless to say, I had a banging session, and more importantly, my whole week was decorated with banging sessions. My overall focus is on speed endurance instead of just endurance. I will carry this into the year 2011. I will not make any new goals in 2011 but rather carry out what I am doing now. Why wait until the new year. Start NOW. Though, I will have some specific goals next year be it races, PBs, etc obviously. In the Spring, I will perform a Mile time trial to see where I am at with that. *I hate the cold weather. In the mean time, I will have a go at keeping on doing what I am doing now. Remembering to rest on the 4th week of course as the golden rule to not overdoing it. So that is where I am right now in terms of running. My next marathon will be in May so I am building a strong platform now to go on.

As far as the GU giveaway, I have a winner, and that person was notified. If you were not notified, better luck next time and stay tuned for more. As always, I would like to say thanks to all for valuable and informative comments on this site.

Running It Off! Gravy Train!

2010-11-28T22:50:00.000-08:00

So this is the week after Thanksgiving. I did it and ate and ate. Not just on the day of Thanks, but the day after and so on into the weekend. Hey, It only happens once a year.

My problem is not the turkey.
It's the pound of gravy on top to hide the taste of turkey.
and the mashed potatoes.

So this week it is time to run off 10 pounds of gravy that is soaring through my veins right now along with the pecan pie that went in my left leg, and the apple pie in my right.

Back to my question from the previous post - Is it normal to gain weight after a marathon? It is if Thanksgiving is only a week after it. hahaha

But I conclude by stating that having an active lifestyle all through out is awesome. One big meal a year ain't gonna make you look like jabba the hut, it's eating like jabba the hut the other 364 days a year that makes you look like jabba the hut or (fried) Okra, ........oops, I meant Oprah.

Well, gotta run after I hydrate with some gravy with GU brew in it. Yummy!

Oh, and just in case you signed up for the giveaway 2 or 3 posts ago on the GU stuff, if you have not posted a comment in any of the ones after it, your entries are now null and void. Hahaha, just kidding!

Happy Thanksgiving/ So.........What's Next on the Chopping Block, Knowing your Limitations. A few questions.

2010-11-24T20:48:00.000-08:00

First off, Happy Thanksgiving to all. If you would ask me what I am thankful for the most, it would be for my very loving and supportive wife. Next would be the health that God has given me and being able to do what I love to do.......running. And I am also thankful for the many running friends that I have met and conversed with through this blog. Thanks for all of the wonderful, advised, and encouraging comments.

What is next?
Bob Potts Marathon May 15th, 2011
Harrisburg Half Marathon September, 2011
Harrisburg Marathon 2011

The Bob Potts Marathon in York, PA offers a nice flat course in nice spring weather. It also allows me to recover fully, and build up mileage, and "properly" train for a Marathon. I would say that actually doing a Marathon trains you for another one in terms of mental preparation and awareness. I will also come back for another swing at the Harrisburg Half and Full.
Two Marathons a year will suffice, and needless to say, to fully recover and be able to prepare for another one, two a year is about right.

What's in my training regiment now? Not a whole lot of anything. I have roughly 16.2 more days until my body is fully recovered from the Marathon regardless of what speed I did it in. In a few more weeks, I will be ramping it up in terms of training.

Knowing your limitations. Learning from experiences and being just plain smart are things that a runner will hopefully commit to in his or her running career. I have made a decision about something. Initially I had NO intentions of doing the Marathon a week or so ago until about 8 weeks prior to it. The Reason: I was doing it to qualify for something bigger ( a whole lot bigger) in March of 2011. I know realize that even training for this would be very stupid on my part. More reasons not to do it outweighed that of actually doing it.

One - How can I properly heat train in the state of PA in the months of November to Feb.?

Second - I need some time to recoup. This race will still be there next year, and the one after that, and so on and so on. I have researched and actually found some ultras in my back yard pretty much, and mostly trail.

Third, and the most important reason out of them all.

Running and killing myself right now with that type of running is just not for me right now. Ultras are not something I am going to get into right now. Maybe later, but it will be when I am more mature as a runner, and when my body tells me when. Now? No. Later? still Maybe. I guess it took mile 23 to zap this answer in my brain.

4th reason, I promised a really good friend of mine, James, living in Manila PH, that I would do some rave runs with him when I am there in the Philippines in March. We are targeting some really nice Trail Runs around the Philippines and on Corrigidor Island. Now, how I am I suppose to live up to my promise after challenging myself with a 102k ultra?

5th - I really want to give this whole Marathon thing a really good shot. I have really high hopes for myself. I believe that I can and will achieve personal goals. In 2012, I plan to do at least one of them out of state, maybe in N.C., the Outer banks, where I am from....well close enough.

6th - Not enough running budget in terms of time.

So there you go. I have a few more weeks until I kick start my Spring Marathon Campaign. Until then I am taking it easy. However, I did this tempo run the other day, a six miler, and my last mile was well under 9 minutes. That leads to my first question.

1. The shoes (asics 2150) that helped me a while back in terms of cushioning now seem to slow me down with all that cushioning, seriously. I feel like when I start running in them, I am running with giant marshmallows on my feet. What Gives? With the weight loss and all the mileage, I am wanting to go faster and do more interval training and quality sessions. Should I now start looking for a lighter weight shoe? Or should I try barefoot running? lol....not yet.

2. Is it normal to gain 5 to 10 pounds the week after a Marathon, and if so, why?

GU Giveaway / Fueling During Runs

2010-11-19T07:32:00.000-08:00

Thanks to Outside PR, I have had the chance to sample many of the different flavors of GU products including chomps, gels, GU brew, and recovery (which I did not know that they had). I have been using GU gels for a very long time now. Each gel contains 100 calories, 45 mg of sodium, 25 grams of carbs, and 5 grams of sugar. I can say that my favorites are Triberry, Jet Blackberry, and the Pineapple Roctane. I wish that they had a mango flavor. Two flavors that I could do without are Chocolate Outrage and Mint Chocolate, but I gave them a go. I like the chomps if I am NOT running, maybe for a snack in the car on a long drive or something. As far as the Recovery Brew, I liked the orange pineapple over the strawberry watermelon. The GU brew is a favorite of mine for mixing up and taking along on a long run or any run for that matter. Overall I think that GU is a good product. To see more on GU go have a look at their website here. I am certain, however, that most of you are familiar with GU gels though. So here is how the giveaway works. Leave a comment answering these questions for 1 entry.

1. Do you use GU gels or any other fueling type products for your runs? (doughnuts, apple fritters, chocofuel, twittlebits, etc.?)
2. If you use GU gels, what are your favorites?
3. Do you use GU brew, and if you have, what do you think about it?
4. Do you purchase your GU online or get them at your favorite running store?
5. Finally, how do you use GU gels? ex. when during the run, with or with out water, etc....

There you go, so if you leave a comment here answering those questions, you get one entry.
There are more ways to get extra entries.

1. Friend me on twitter on the right hand side up there that way or here.
2. Like Outside PR on facebook.
3. Go check out Essence of Running via Facebook and leave something behind via on the wall or start a discussion. (**I would really like to get that going sometime**)
4. Be a follower of this blog

So there are 5 ways to get your entries in. But wait, there is more (If you call with in the next 5 minutes................)

If you will email me at kenleyjones2004@yahoo.com with a paper on "Proper Hydration" then you get an additional 5 entries. Has to be good length, not "comment" long. If you are a winner, then your writings will appear on a future post here at Essence of Running. (I wonder how many people will actually do this one, lol)

So there you go, 10 possible entries. Have fun and good luck.

*only open to US and Canadians, sorry "over the pond" people.
*winner will be announced on Dec 6th, and giveaway will end on Dec 3rd.

I FINISHED (Harrisburg Marathon 2010)

2010-11-15T07:27:00.001-08:00

First Marathon Experience!
Harrisburg Marathon 2010

This is what it is all about, being with the one who is so supportive and there for you every mile of the journey to the start line and after the finish.

I finished! Yayyyy!

After Race treat with San Miguel. Party Party Celebrate!

At the Finish with my Beautiful and Supportive wife,!

I had a wonderful first Marathon yesterday at Harrisburg, PA. The weather was brilliant. The atmosphere was breathtaking. All in all, I had a Great Time despite my time. I learned a lot about myself, what I am capable of, and about the Marathon itself. I heard somewhere before that in order to know how to really train for a Marathon, you must do one first. That, now, to me, rings very true indeed. The physical limits that you subjugate your body to during a Marathon is something else. It is NOT 2 Half Marathons, or 20 miles then a 10k. A Marathon is what it is - 26.2 Miles and nothing less.

I started out with a 4/1 run walk ratio. I believe that I went out too hard though. My half time was 2:15 which is 2 minutes above my Half Marathon PB time. At mile 18-19, I could really start feeling fatigue, which I have not felt on my long runs. So.....I went out too fast. At mile 20-21 there where some massive hills (to me anyway). I still tried to stick with the 4/1 but I found myself walking up the hills, as I could do at the same speed running. lol.

When I was done with the hills, I regrouped, and started off again, with 4/1. My pace went down a bit, but I was still hanging on.

The WALL. At mile 23 I did not hit the wall. The "wall" HIT me. Smack. Pow. Bam. It hurt to even walk, and every single muscle in my body froze, just as someone described to me, it was like trying to run being waist deep in mud. So I just had to keep telling myself to keep moving. "Keep Moving" Those miles did not even seem like miles. It was like 1 mile equaled 3 miles. I think on mile 24 it took 18 minutes. lol.

The Finish was Awesome. You run across a bridge after you make a little climb. When I got on the bridge, the finish is in .2 miles I "think". It seemed like it. So I dug in and just ran. I ran across the Finish strong and feeling like ........well, I finished. My Total time was 5:12.46.

I learned so much and that was one of my major goals was to learn from this wonderful experience.

1. Go at your OWN pace.
2. Don't go off running like a nutter (in British terms, a crazy) Even if there is a live band playing the theme song from Rocky. hahaha
3. Bring your own Hydration if you plan on being out there all day, like I was. lol. The aid stations, as gracious as they are, seem miles away when you run at a slower pace.
4. Run your own Race
5. Listen to your Wife. (I am always wrong) She just seems to know.
6. Don't try out new stuff, like the energy gum at mile 5 at the booth.

Those are just a few things, but the list goes on and on.

My time is not stellar by any means, but I really don't care. Now I know what to do for Nov 13. 2011. This time I will be more prepared when I rock up to the start line.

How ever, I did see some funny stuff out there.

One guy decided that the wait for the porta potty was too long at mile 4 so he just did his thing on the course. No one seemed to have minded.
I got passed by a crab when I hit the wall at mile 23.
Looking at the finish times, it seems that the older people did a LOT better than the younger people over all. I can only imagine that this has something to do with "EXPERIENCE" as I got passed by several of them at , you guessed it, mile 23. haha

As you can guess, I had a wonderful time. I thank my awesome wife for being out there cheering me on, as it was our Anniversary. She did a heck of a job taking photos. Thank you baby. I also thank my wonderful people here that have sent me motivation and support comments, and emails. Thank you so much. Next post, I will share with you of what is next on my running agenda. Until then, it's time for a little recovery and a look at the drawing board.

Minimalist Running/Barefoot Running

2010-11-08T09:28:00.000-08:00

First off, a big Congratulations to all those that ran the NYC Marathon this weekend, one of those being Meg. You can see her race recap here.

Now..my running buddy decided to take up the minimalist running approach. The first time that I have heard of this was roughly 6 months ago on an episode of Marathontalk with an interview with Barefoot Ted. It was a bit funny, because as much as this helped him out with running, he clearly stated "If it's not broke, do not fix it". Would I ever take up this approach in running? ..........hmmmmm....I don't think so. My running shoes fit me perfectly, and I have not had any injuries or suffering since I started running. The only time I would run barefoot is if I am outside barefoot and something is chasing me (like a bee) and I have to run. If done properly, many people are having fun with it. So....back to this buddy of mine that thought it would be cool to run his first 5k race in VVF's (Vibram Five Fingers, as to what I would refer to them as Five Finger Death Punch) I warned him over and over again, that he would need to start out slow, as to little I know about the whole thing. He thus, decided to run his first 5k in them after little experimentation. Long story short, he now has not ran in 4 weeks or so because he injured his foot during the race. I told him he should probably go to the physio to get it checked out, but he is just biding his time to see if whatever he has heals. He said "I stepped on a rock wrong". I am not opposed to this style of running, however, it is not for me. As stated earlier, my shoes work fine and I am happy and running injury free. My rant is people trying out new things because it's cool. This will probably be my first and last post on the whole subject of running barefoot, unless I decide to give it a go (when shoe manufacturers go out of business that is) Have you had a running buddy that tried something new and ended up getting hurt? Have you ever tried something new and gotten hurt? What are your thoughts on minimalist running?

Now on to better news -
Stay tuned, to commemorate EOR's anniversary and EOR's Kenley Jones' Debut Marathon November 14th, EOR will be hosting a giveaway.

Like Sands through the Hour Glass.....

2010-11-04T12:43:00.000-07:00

So......I have 10 more days until my debut Marathon. I am ready. Just got through with a 6 mile easy run, and it was easy. 2 years ago, I thought that 6 miles were something else. and you know what?.....they still are, just in different terms.

What got me running?......I ran on and off prior to 2 years ago, and was not getting anywhere. I did not have a goal, and no motivation. Two years ago, I actually started running via a couch to 5k plan. About that 5k? Never did it. ....Well, I take that back, I did do a 5k with a group I never returned to. I just continued running and working off of that. The couch to 5k turned into a couch to 10k turned into a half marathon, turned into a soon to be marathon. In high school I ran the mile. Seems like I would like the shorter faster races? 5ks and 10ks don't really appeal to me, because by the time I finish, I am getting warmed up, so I skipped all of that. Maybe next year, then again, maybe not. Maybe never will I ever do a 5k or a 10k. I am not a speedy runner, but I might start doing some serious speed work next May. Until then, may the miles flow by like sands through the hour glass, so are the runs of our life.

When you think you are running fast........run faster! .........or....whatever you feel like doing!

Miles per Month / Feeling Burnt out?

2010-11-01T09:23:00.000-07:00

Happy November 1st. I trust every one's October went well. October, for me, ranked my highest mileage month I have had since I began running seriously 2 years ago.

I logged a total of 194.

Compared to last year's stellar 33.

With more miles, I have noticed the increased chance of burn out, injury and/or fatigue, and have since then learned how to back off or take a rest day when things are not feeling right.

I find that by just taking a rest day and recovering, my running improves. If I do not listen to my body, and what it is telling me, I end up feeling like poo and getting upset with myself.

Another thing to consider is out of those 194 miles, how many are quality miles? How many are junk miles? I can honestly look back and answer that 100% of those 194 miles have been quality miles with quality sessions, and before each run, I now ask myself what type of session am I doing. It is normally already planned out though.

To battle burn out, fatigue, and feeling like poo. - If I feel out of it, I ask myself before a run........"How is this run affecting my over all performance, and if it is necessary to obtain my over all goal?" If it is just a recovery run, or whatever, I skip it, go inside and read blogs (lol). If it is a key session, then I reschedule it for another day. Although that is harder to do, I can make it happen. Another thing that I do is go to amusement parks and eat funnel cake and drink gallons of coke. Distraction works!

I have felt burned out more than one time in the past. I don't ever think it is something that any one can master. It happens. But I dare say that the more experienced of a Runner you become, the more chances you have at preventing it. "The more you know". And it's not just about running, it's everything else in life that happens too. I can, however, say that for now, I am on a downward slope rolling faster and faster watching out for a tree that I might hit.

Have you ever been burnt out? What do you do to prevent it, and what do you do when it hits you?

What do your Running Shoes Say?

2010-10-28T23:16:00.000-07:00

What would your running shoes say to you?

Hey, you are wearing me out here.
Man, my bottom is killing me.
Boss, can Kayano take my place on Friday, I have a date!
I'm jealous, you are always putting your feet in 2150's soft cushion.
Big boy, you wanna dance today in the rain?
Can I take a vacation this week, ......really!
You just had to make me crunch over that dead bug....now I have bug juice all over my underside.
Get that Adizero away from me, he has no brains.
Quick, untie me, I am suffocating here.

So tell me, what do your running shoes say?
If they don't say anything, you are either injured or you have the LB syndrome.

**Disclaimer-so you might be wondering where I got this idea? Been to Taco Bell Lately? Hahahaha

Motivating Shoes? ...Talking Shoes!!

2010-10-27T13:39:00.000-07:00

So.........today I went to the Running Store to pick up some stuff. (They called and told me that they got some stuff in that I was wanting). Well, as I was checking out, I heard the most craziest thing in the world. I heard it too, about 2 months ago inside the same store. A customer comes in and wants to take up running. Their question is as follows:

Do you have any running shoes?.........as they look at the wall full of them (A whole wall)
Do you have any running shoes that will motivate me? ............hmmmmmmm

"Do you have any motivating running shoes?
So......my quest is to get with asics, nike, and whom ever to develop shoes with a speaker on them like a doll that says things like.....
Great Job Runner
Keep those legs turning
Burn up the track

Well...........in the meantime, the above picture is the best thing I have that will get you burning down the road or wherever.

Do you often hear silly things at the running store?

Taper Time / Running Stores...."Get it Together Man!!!"

2010-10-25T03:16:00.000-07:00

Smoke House BBQ Cheesy Fries with Onions from Sheetz -Healthy Carbo Loading for Runners!

It's my favorite time! It's taper time. Now, I know that a lot of runners complain about it. They are use to running 70 miles a week, and now, there time running has been reduced. Well, I don't mind taper time, because my body loves it. If my body loves it, then I love it. Now, I love going out and having one of those weeks were I run 20 miles with a 12 mile tempo, and a speed session, but I know all good things must end at some point in time. Transitioning into a taper for a marathon can be quite tricky. You are not running that long so you have some extra time on your hands. That extra time can lead to boredom, and boredom can lead to ........well....eating cheesy fries from sheetz at 3 in the morning? I use all of that extra time to catch up on a lot of things that I normally do not do when I am training hard, like reading blogs and stuff. Just because your over all running volume goes down during the week, it doesn't mean that your intensity should go down as well. Your number of runs during the weeks leading up to the marathon can actually and should actually stay the same. You might should just want to take an extra rest day the week before the marathon. So now that I am tapering, I will be catching up on some blogs and other stuff. Just gotta watch that cheesy fries craving since I am not running as long to burn that sucker off.

Now for a rant! Yesterday was Sunday, and I decided it was time to stock up on some GU gels. My favorite is Roctane Pineapple with 2x caffeine. Can't wait till they have mango flavor. .....so I head over down up around somewhere to my Running Store. They had 1 GU gel Roctane with no caffeine. and then 5 (chococate and expresso lovers) flavors. You gotta be kidding me man. Should I start running with milk? Really, no wonder why these are the only ones you have left. (Here's your sign!) There is a major marathon in the area in a few weeks. What is up with your stock levels dude? .....response - "well, I can call another store and have them bring here what they have and you can pick it up later this week". "My long run is tomorrow, it will be too late". Now, I would not be ranting about this if it was the first time this happened. This has been on going for a year or more. Yeah, they have shoes, and socks, and other stuff, but I want my GU gels. So I wrapped it up and went to Dick's Sporting Goods and they only had 4 Roctane orange vanilla GU gels. I snagged them and asked if they had any more in the back. "I'm sorry sir, this is all we have". OK, I'm ready to check out here, but I do notice that you have every golf ball imaginable on the planet. I didn't say what I really wanted to say, because in general, I am a positive and cheerful person. After all, the world is not coming to an end because no one likes to stock up on stuff that sells out all the time. That should be their "CLUE" for business. Maybe I should just open up a store and just sell gels. Better yet, GU gel should have those thingies that you can just walk up to and swipe some plastic and out pops some GU gels. The Gel Kiosk! Maybe I should get with the program and start doing what normal people do now.............Order Online!!!!! Now, where is that site! I'm gonna save some gas! By the way, I think it is costing me more to run per mile than it is for me to drive a mile. I am going to have to research that.

Some Random Thoughts about Marathoning

2010-10-20T12:35:00.000-07:00

The Harrisburg Marathon is in 25 days. I can say that I am very excited, and ready for this one. I have put in my long runs, speed endurance, speed work, and some hill sessions every other week. I would like to point out that the Long Run, is my favorite run. On my last 20 miler, when I was done, I felt like you do at the end of a roller coaster ride...."Is this it". Though I wanted to run more, I stopped and called it a day. After the Marathon, I will then put on some Longer Runs, but for now, I don't want to smash my body up so I blow to bits on race day. This Marathon serves more purpose than just a race. I have one more Long Run before it's time to taper. Taper? Is that a person that likes to tape notes all over the office wall? Seriously, the Long Run does so much more than builds up your endurance and what not. It gives you confidence in knowing that you will cross the finish line no matter what "as long as you taper". Well, this leads me to point out something about the Marathon. A friend of mine, told me a few weeks ago, "Hey you did a half, all you have to do is do that twice". I had to explain to him that it does not work like that.

A Marathon is 26.2 miles......or 42.1648128 km.

Not 2 half marathons
Not a 20 mile warm up for a 10k
Not 8.451613 5ks

It is 26.2 miles and should be treated as such!

Which I would for the record like to state that I do NOT like the term Half Marathon. They should just call it a 13.1 or something else. In terms of effort, in a Marathon, you are NOT half way to the finish at the 13.1 miles, you are there around miles 18-20, in terms of "effort", not "distance".

With in doing marathon training, I noticed that with the long run, you really have to get your pacing right from the start. Starting out too fast even when you think you have the strength and endurance that day can be a mistake that is hard to salvage. So, these Long Runs have a lot more purpose to them than people think. They teach you race prep. What's your strategy going to be?

Although I have been doing a bit of speed work now, That will come to a halt after the Marathon. I might pick up speed work or high intensity runs after March of 2011.

Lastly, I just recieved in the mail the other day yurbuds that I won from Teamarcia's Blog. I tried them on briefly and they fit pretty stable. The ear buds I would use before, I would have to keep pushing them in my ear every 10 seconds on my run. Today, will be my first run trying these out. We will see. So those mixed with Audiofuel that I have been also trying out should make for a good run today. Will write another post on Audiofuel later. I will say that I was surprised to know that one of my host from my favorite podcast, MarathonTalk.com, is behind it. If you have not checked out Marathon Talk, check it out.

Second Lastly, I have not posted in a while, and I have not read any blogs in a while. Training and work has got every second of my day spent. Lord only knows if I will even get a chance to blog after my Marathon up till March. hehehehehehe

Third lastly, Meg, the picture is for you per your request!

Pre and Post Run Beverages that will Boost Performance

2010-10-07T03:37:00.000-07:00

For Pre Runs I usually have 12 ice cold oz. of Coke as it provides energy to my system and fuels me for those extra long runs. I tried to break into the Willie Wonka Factory to steal some fuzzy lifting drinks to see what that might do, but got tackled by those Oompa Loompa midgets. Won't try that again, so I just stick with Coke. With over 100 calories, over 27 grams of Carbs, over 27 grams of SUGAR, (*****and other stuff), who could go wrong?

As for my Post Run Beverage of choice, it all depends on whether or not I have to go to work in the next few hours or so. See Below.

***Now, whether or not these can boost performance, that is still up in the air. The Post Run Beverage helps me go faster, as I can not wait for it's fizzy bubbles and crisp cold taste. (esp on those hot runs) As for fluid intakes During my runs, ...........still in experimental phase III.

Charities and Races

2010-10-05T10:45:00.000-07:00

I think that it is a great idea to promote major and minor races through the use of charities, but has it gotten out of hand with celebrities begging for money practically? For some one that would want to run NYC marathon that has not yet gotten in through a ballet, it is a great way to experience the race and to help out certain programs via charity. In fact, the London Marathon is one of the World's largest charity events. I think that running for causes are great too.

*******This just in via telegraph - Oprah Winfrey and Will Ferrell training for 2012 Badwater Ultra Marathon coached by none other than..................Richard Simmons. I suppose they will dance there selves to the finish by chasing after "Deal a Meal" cards.

So what do you think of this video and Edward Norton's Plea?

Wife Helps with Organization

2010-10-04T04:36:00.000-07:00

My kind and very supportive wife has allotted unto me my very own drawer to place my running stuff in. I came home from work to find this. Now that is a very nice surprise. ....Had to take a picture of the moment. The cabinet underneath supports our camelbaks and other stuff. It is these warm gestures that can really help boost our motivation through gained support of our loved ones. Thank you sweetie pie, as I know you will be reading this. hehehe

What has your spouse or significant other done for your running craze lately?

**Note - All of this stuff was gone in about 2 weeks or so, minus the body glide, Vaseline, and headlamp..........and I will be needing a lot more space than this (maybe 10 more drawers) for the long road that I am about to traverse!

Eating Healthy and Having a Great Time

2010-09-29T11:12:00.001-07:00

Last Sunday, the day before my long run,my wife and I had a great time at Hershey Park all day. As a runner, I have changed my diet quite a bit adding in more fruits, vegetables, and all that other stuff, except for the protein shakes with spinach in it (no thanks, I'm not Swamp Thing, although I got attacked by him last summer). I try to eat moderately healthy most of the time.

Now, when I go to the movies, or an amusement park, I don't go carouselling around trying to find a fruit salad or water. When I'm at the movies I go at it with popcorn, coke (about 500 ml of it or more, and chocolate and the whole nine yards (and m&ms Lindsay). When I am at the amusement park being not so "amused" by the tons of people always getting in your way, I go for it and just take a dive into the great nutritional food. After all, I don't go to the amusement park but once a millennium. And, we wouldn't have gone if my wife wouldn't have gotten FREE tickets from her sponsors. Every now and then, as a runner, it's a good thing just to have a great time and completely FORGET about running, except for running into people.

So here is a great healthy diet at the amusement park.O yeah, dig in and wash that funnel cake down with a gallon of coke!!!!!!!!
Come on calories - hit me.

Yeah, my wife is rather handy with the camera. She always loves to snap shot every waking moment. Here I go walking around with a bag of kettle cooked sweet and salty popcorn.

At least it has plenty of salt for my long runs.

Now.......where's my gallon sized cup I got for $9.95 with the $4.50 refills! ..............NOT!

..........I still have half the bag if you want some. I love to share! It's good and healthy

Now, what to do after this day of spending $50 on junk food and waiting in line for 1 hour for rides that last less than a minute (at least it wasn't summer time were the lines can be 3-4 hours)? Time to go home and rest and relax with 2 large pizzas. Go amuse yourself! If you can't get to an amusement park, just go to the grocery store and hammer it down the candy isle! Take a crack at some new junk foods that you never have tried out before. As a matter of fact, on my long runs, I have twinkies in my camelbak. The cream in the inside just makes you wanna run more so you can have more and more. hehehe

*****disclaimer - eating lots of amusement park food is not good for you if you do it all the time, but every now and then t's ok. I just don't know how you would add up weight watcher points with this diet. Don't blame me if your stomach expands out some.

Long Run plus a little bit of Jeff Galloway (18 plus 6)

2010-09-27T09:59:00.000-07:00

Today, I had an 18 miler planned. That went rather well. I had a little bit of discomfort in my lower abs but I cracked on with it. The first 12 miles I did at a good slow and steady pace, and the last 6 miles of my 18 I did at a faster pace. I felt really good and confident in my miling and pacing. I wouldn't really call it raining, but it was misting constantly. After I was through with the 18 miles I decided to experiment some since I had some more time left. I decided to start cracking some miles Galloway Style. Yeah, I know, that does not seem like me, but I figured why not. (The book you see in the top right, I actually bought about a year ago and read it, ....great stuff) .......So I did another 6 miles totaling 24 in all. I did a ratio of running for 2 minutes then walking fast for 1 minute. I was actually surprised at the pacing as the miles seemed to roll away pretty fast. All in all my total time on my feet today was 4:33. So....Thanks Sir Jeff G. for making my run today a success in terms of being on my feet. I apologize publicly, though I know you would never read my blog, for dissing you in my previous posts. I have a change of heart. Although this Marathon is my B goal, it will also give me an idea of what to shoot for in 2011! At least a ball park figure. And......I hope that this will also give me the opportunity to pursue other areas of my running as well. hehehe...

Harrisburg Marathon 2010

2010-09-25T08:41:00.000-07:00

I will be running the Harrisburg Marathon on November 14th, 2010.

"That's all I gotta say about that".

Run Kenley Run!

p.s. I wonder if that outfit is really gonna chaff him up? "nah, I am sure he Vaseline'd his legs up pretty good"!

Hydration for Runners, Sports Drinks

2010-09-23T07:24:00.000-07:00

As many of you know already, hydration is one of the key elements that play a crucial roles in running. It is not only vital to hydrate before, during, and after your run, but necessary to stay hydrated on a continual basis. In Marathon Talk's 27th episode, an interview has taken place with Nick Morgan who discusses proper hydration.

About a month ago, I set myself a goal for hydrating on a daily basis. I simply carry a sports bottle around with me all day (700ml) and go through roughly 3 of them though out the day sipping at regular intervals. My goal is 2 liters of water not counting the other fluids like coffee, and what I use during my runs. If you have your bottle in front of you or in close proximity, that makes it easier for you to think about it. Staying hydrated all day long has made a tremendous impact on my running. I felt cooler even in the hot summer days.

As far as hydrating on the run, I have been using Cytomax, gels and Gatorade, gels and water, and some other mixtures. What is your choice of Sports Drinks? I know that there are more sports drinks out there, but Thomas from Beyond Fatigue, Pain, and ACTN3 is currently using a Product called XOOD. The makers of XOOD states that its product is all natural, simple, and sensible. For Thomas, no complaints are listed as it has actually helped him with "GI tract distress or cramping from using it during a race, regardless of the distance". He is actually doing a giveaway, so go check it out and to learn a little more about XOOD.

One of the most interesting things that I have learned from hydration is that you can not just simply hydrate the night before a Marathon. You need to start hydrating a least a week before hand. Slopping a boat load of water into your system the night before just does not work. What are your Hydration methods? Are you making sure that you hydrate through out the day? What are your favorite Sports Drinks?

What Would you do? What to do now?

2010-09-20T03:18:00.000-07:00

What would you do if you were cruising on your favorite race doing 5:30 miling, and you happen upon a runner that stops right directly in front of you on your path? Would you try and redirect yourself avoiding the runner in front of you, but possibly risk an injury to yourself? How would you react to this situation?

So........it has been a week now since my debut Half Marathon. As much as I am excited about doing another race, I am just going to build up my strength, endurance, and work on my diet a bit more over the winter. My long run now is 16 miles and will be 17 next week. As tempting as it is to sign up and do the Harrisburg Marathon Nov 14th, I am not sure that I would want to. I am not sure if I would want to do a marathon any time soon. I suppose that a normal track would be to go from doing a Half to a Full. (something about the word half maybe that leaves you incomplete?) Well, I do not feel incomplete, nor do I feel rushed to train or contemplate the idea of signing up for a marathon any time soon. What I do feel compelled to do is to focus and get my Half Marathon time down below 1:30 for starters. This may take a few years to accomplish I realize, but I do also feel that it is certainly achievable. When it comes time to do a marathon, I want to race it, not just simply run or jog it. Anyone can walk/run a marathon and finish it through good training or using Jeff Galloway's methodology, though the medal does seem enticing to complete such an event. A Marathon is quite the event to finish whatever style of getting it done is. I will be visiting the Philippines March of 2011, and it would be nice to have a race there around the city of Manila or on the southern part of Bataan. I believe that the BDM 102k race is in March and actually starts in the home town of my wife, but I don't foresee doing that one anytime soon (maybe in 5 years). For now, I will just build up a very good and strong running base, and keep my eyes open for any possibilities of races. Who knows, I might just do the marathon in Nov and my goal would be to just finish in one piece. "Do it for the medal" sort of thing. Why not?, I have already completed my A Goal this year! Just go and have a crack at it!

Marathon Talk.com / Alex Vero's "Running to the Limits"

2010-09-17T09:57:00.000-07:00

On episode six of m arathontalk.com Martin Yelling and Tom Williams interview Alex Vero. (If you are not listening to marathontalk.com, I would suggest doing so, regardless if you are training for a marathon or your first 5k) Alex Vero is a filmmaker and an athlete., though he wasn't always an athlete. He was an overweight beer drinking journalist and filmmaker. With this project, he decided what it would take to become an international marathon runner. With this, he decided to make a film of it.

I decided to order the DVD and have a good crack at it. It is one of the most inspiring stories I have seen. To go from being overweight and out of shape (not even being able to run even one mile) to running a Half marathon in elite stellar times in about 2 years. It is truly remarkable and stunning. The DVD also shows a bit of training. After I ordered it, I received it in about a weeks time. For any runner out there that is needing some motivation, I would strongly advise watching this documentary. It is worth every penny or pound, depending on where you live. For more information or to order go here. £14.99 including free world wide delivery. $2 from the DVD's sold in the USA goe towards the shoe4africa chairty. I would say more about the film, but I do not want to give it all away. Check it out for yourself. It has made me see my running in a different light. I have a new strategy now, and have new goals for myself!

***I was NOT contacted by Alex Vero to post this or paid in any way to write a review on this DVD. I simply loved it, and now I share this with you!

Harrisburg Half Marathon / "Flyin' K"

2010-09-12T16:41:00.001-07:00

So.....this morning was my first Half Marathon. I have trained hard, and my wife has been very supportive of my needs for getting out and getting the job done for this. Well, today paid off well. I wasn't going in expecting a particular time or anything, though I knew that I could jog 13.1 miles easy. Scratch that thought, by the time I started to go, I wanted to RACE. I wanted to see just what all of that training had done. Excuse the blurry picture on the top left, that is when I was coming to the finish; guess I was flying to fast, see the wings? lol First off, the weather was perfect. When I woke up at 5, though, it was a steady down pour. By 8am, at the start, it was a nice 60 degrees and cloudy skies. I have never raced before, so I did not know what to expect. I didn't want to be the guy that holds every one up, so I started some what towards the rear. That was a mistake I will not make the next time. The first two miles seemed like I was moving like a turtle, because there were no paths ahead for me to make an explosion through. I forgot to start my chrono to keep track of my splits, but started it at mile 2. That is when things started to pick up "quite a bit". Some one once told me that racing pace is really different. That is one thing that I learned, and I learned that taper thing is for a reason. I had so much inside of me that wanted to just explode out today. I had a magic day. I had an epic run. I did not stop for anything during the whole time. When I came to the water stations, I practiced crimping the cup and taking sips for a time. Here are my splits starting at mile 2 to the 12th mile. I forgot to stop it when I went through at the end from all of the excitement. 10.17, 10.01, 9.39, 9.43, 10.03, 10.01, 10.20, 9.04, 9.49, 10.13.......Well, that is what I got from the 3rd mile to the 12th. I can not believe I busted a 9.04. My time was 2.13.41.. (** I just realized through the excitement, the time on Smart Coach that I was sort of using as a guide for training stated my time of 2:13:57 - I was 16 seconds faster. lol.) There was also a couple of spots were people HAD to go it single file because of the big puddles left from the rain. Overall, I can not really explain how I feel about it. I know I love it. I am officially bitten by the racing bug. I have learned that racing at whatever distance lets you know how you are coming along in your running. I know for a fact that I gave it 50000% effort today. My legs are telling me this now, and when I crossed the finish line, my stomach also was telling me. I had a PR today. The one person that was there cheering me on was my beautiful wife. Last night after we went and picked up my racing kit, she actually sowed the bib onto my top which actually worked out beautifully. This morning she made sure that I was up, and made me my favorite oatmeal with blueberries in it. She was also the professional photographer. (*see picture to the right here - she deserves a medal for taking care of me and making sure things run smoothly) After I went through the finishers pit and turned in my chip, we checked out the post race food, and I am glad that I had premade a protein shake and had it in a cooler in the car. Believe it or not, they had Reese's pieces cups and chocolate as it was the first thing you came to whilst waiting in line. Next was yogurt, then fruit, then bagels. I suppose this is typical? Well, tomorrow is Monday, and that starts a new week for me. I don't know what is next, but I will pull something out of the hat for sure soon. I am thinking of a 30K trail race on 10/10/10. Who knows though.......I would like to take this time to specially thank all of my readers who have left comments on my site as I was training and going through this. I learned a lot from today. I will learn a lot tomorrow. But there is one thing that I know right now.....I will.....Keep Running.

Little Green Men (Time Trial, New Goals)

2010-09-04T12:48:00.001-07:00

Since my training started for the Half coming up next week, I have not been running anything less than 5 miles, as what the Training schedule called for. Today was suppose to be an easy 5 miler. I decided to do something different however. ......so I went over to the park where I first started seriously running last June of 09'. I did my favorite 2.08 miler (5 laps), not slow, not super speedy out of breath, but at a pace that I thought was rather comfortable but fast (for me). My total time last June was 24:17 @ a 11:40 per mile pace. Today, my total time was 20:10 @ a 9:41 per mile pace. The last lap out of the 5 I did in 3:48.12 which is a 8:46 per mile pacing. That oatmeal with blueberries this morning really helped I'd say. I felt great after wards. So here is a glance back.

Century Park 2.08 miler (5 laps)

June 09 - 24:17 @ 11:40 per mile
Sep 10 - 20:10 @ 9:41 per mile

Summer Goal accomplished Sub 10 minute pacing for at least 2 miles (*outside, not on treadmiles).

Difference in pacing 1:59 minute per mile faster now at a relatively comfortable pace. I remember last year, I was crawling when I was done.

Also Miles per Month Looking back
June 09 - 72
August 10 - 172

It's a good thing for me and for any runner to just take a glance back at were they started till the present. Mind you, I have not ran for long, but I think I have the hang of how things go now in terms of running. ***I think that is why RW magazine just bores me with there flimsy articles they boast about on the front cover, but when you hurry up and excitedly flip to that page, it's a let down. When I feel unmotivated, the little green men inside of my head tell me that I need (better) get my butt out there and crack on with it. I would, though, have to say that what I think helped my times and pacing out were a new diet, and all this training for the half. I think I deserve a Garmin now........NOT. If I were to get one, I would be constantly looking at my hand for my current pace or the temperature outside, then .......wack....knowing me, I would get hit by a car and then what? I should might be wearing a heart rate monitor to make it easier for the EMT guys. I think I will wait another year or 2 or whenever for that. I posted a while back I would get one if I could run a mile under 8 minutes. Now, I am changing that to 6. I haven't even done the mile time trail yet, but maybe I should change it to........I need to run a sub 6 mile for the final mile in a Marathon...........

***side note - wondered off subject

I love running because.....

2010-09-03T13:14:00.000-07:00

I love running because it has made me become some one that I would have never imagined, and my imagination is immeasurable.
I love running because it is a never ending spiral. The variables are endless, and the outcomes are unlimited.

Running has deepened my senses and made me realize that there was a whole new bio mechanical person inside of me waiting to lacerate through my old lethargic waste dump and move like I have never seen before. I still have my same body, my same eyes, my same heart, but its metamorphosis is awesome. has deepened my senses and made me realize that there was a whole new being inside of me waiting to lacerate through my old lethargic waste dump and move like I have never seen before.

Ch Ch Ch Ch Chaffing......

2010-08-31T10:31:00.001-07:00

.............time to feel the burn, ch ch chaffing.
Yesterday I went for a 15 miler and nailed it. About 12 miles into it, my breathing was more relaxed and I was actually speeding up. Everything felt natural. I found I had more energy in the bag towards the end. I am working on racing strategy. I suppose that you want to have some sticks of dynamite left in the chamber to ignite at the end so you don't feel spent half way into it. I had a major negative split by more than 5 minutes. Great run, but not so great afterward. I misplaced my body glide and decided to use good old Vaseline, though not so good. I love the prep that goes into long runs, be it hydration, fueling, unloading, etc.. I used a good amount of Vaseline, but what I experienced was that after a while, it just melts and runs off I guess. Needless to say or go into any details, but post run was not fun. I was at work walking around looking like a beat up penguin. And, it is a good thing I was not wearing a white top. So, that was my experience on my last long run before the race 12 days from today. I did discover that Vaseline is great for post run chaffing, but not good for preventing it. Today, I remember that I put the Body Glide in my camel bak for a trail run I did last week on the AT. Ha...and there it was. Do you remember any chaffing moments? David Bowie looks rather Chaffed here. I think he is having one of those moments right ....now.

Registration for Harrisburg Half Marathon

2010-08-28T08:30:00.000-07:00

So.........today I actually, finally registered for the 14th Annual Capital Blue Cross Half Marathon in Harrisburg, PA on September 12th @ 8am. This will be my first "official" race. I have 15 days until this event. I am pretty nervous. The one thing that I am most anxious about is if the timing chip falls off of my shoe, because there is a $25 fee for lost chips. I am also nervous about putting a bib on my racing kit. I have never done that before. What if it blows away or something? I am not nervous about what time I get. The reason being is that I will PB no matter what. I, though, aim to get near 2:15. A sub 2 hour would be nice, and I think that might be manageable looking back at my training times and what not. I am confident and I have trained hard for this. I am kind of excited for it to be over with so I can just run for fun, but someone told me that after this, I will most likely want to do another one ............."soon". This will be a big marker in my life as a year and a half ago, I could barely run one mile. The one person that will be there that means the most to me is my very supportive wife, Loredel. She is awesome. She sees what running has done to me, and motivates me to go one. I can not wait to get a crack at this. I have also firmly decided NOT to wear any timing devices. I will run by feel. This will be an assessment for me to determine where I stand in my running. I will then move on from there. If I do poorly, or just have a bad day, so be it. But I will know, no matter what time I get, that I will have achieved something by just crossing the finish line. Thanks for all of the motivation and support from you dear readers as well. Now, I am going for a nice easy Saturday run as the weather is perfect for it.

Just a Short Video that might make you Laugh........

2010-08-22T19:20:00.000-07:00

Quick Thank You, and a Brief Future Summary

2010-08-15T22:14:00.000-07:00

Just wanted to thank every one who has dropped by here and put there comments in. For every one that has a blog site, it is very appreciative to hear from the readers. In the past I have had readers come and go, but I have also had those that have stayed around. Thank you. In turn, there are plenty of other sites that I have not been visiting of late. I have been focused on this whole training bit. I would say that time has gotten the better of me. At the same time I am excited for this race, and also excited for it to be over with so I can just concentrate on my base mileage, core training, strength training, better diet, and all around health of being the best runner I can be and getting better and better. That is what I will be about this winter. I heard once that, .."The Winter makes Champions". I guess I will see. This race will tell me, after a year and a half of running, and training specifically for it, what I am capable of. I will then go from there. I actually am debating on Not wearing a watch or any other sort of gadget whilst I run this race. I want to see what I can achieve, and what my training has done for me. After all, don't you tend to run faster at race day?

Half Marathon "Coming right up"

2010-08-13T07:32:00.000-07:00

Well, my half marathon in Harrisburg, PA is coming up in exactly one month on Sept 12th. My training has been rather well. I have gained speed and endurance. I have had no major pains or issues and all is well and on track. I have learned a lot of things. Tweeking the "training plan" is sometimes a must. Other than following the prescribed mileage, I have fun at trying out new sessions, and testing my body's capabilities. New routes offer a new perception on my running. I can say with out question, that I am ready for this. I have 3 more long runs during the next 3 weeks, and a taper week. I am ready, and have trained hard.

Running with a Kidney Stone...Episode 2

2010-08-10T10:41:00.000-07:00

Last year I had a bad 2 weeks or so of running with a kidney stone. It lasted for about 2 weeks or so. I would run, then after wards, I would find blood in my urine. Well, yesterday, I ran into the same situation. Only this year was quite different. I had a phenomenal treadmill session. (Some one commented the fact that I would be doing sub 10 minute miles by the end of the summer in a post earlier this year) I did a 12.5 mile run with the middle 10 miles under 10 minutes progressively getting faster, with the last mile before cool down being 9:11. I imagined that this speed had shaken things up a bit down there. During my run, I had the same feeling I had last year (The feeling that I had to urinate). After my run, my urine was a dark brown and red color, and I knew I was hydrating well. I immediately started to drink tons of water, approximately 2 liters or so. I went to work feeling fine. I went to the bathroom, and ......ploop, out it comes. Now, when my older brother gets kidney stones, he is shipped off to the ER for morphine and the likes. This is my second go at it, it lasted for 6 hours. I guess running is a good thing in terms of shaking things loose. I wonder if any of you have had this happen? I wonder if I would have been going to the ER and what not if I was still really over weight and eating bad and not running? I thank God that I was able to pass these with no Pain or visits to the ER. I called the Doctor and they said to send it in for lab work. I have a deductible on my insurance plan. No thanks! It does not take a lab work to tell me that it's a kidney stone, and for them guess what MIGHT be causing them. My older brother gets them, and every one in my family gets them. I know what happened and that's all there is to it. I will continue to run and thank God every day for the ability to run and try and stay injury free.

13.1 Longest Long Run / July Miles

2010-08-02T08:58:00.000-07:00

Today marks a special day in my running world. My long run today was scheduled for 13 miles, but I went ahead and added a .1! For this was my longest run ever to date since I began running 1.5 years ago. I stopped once to fix my left shoe that was bothering me. After wards, everything went smoothly. I did something a little different today. I did not take any GU gels with me, just my camelbak, and this GU brew in lime flavor that I am trying out. I completed the distance with no problem. No major aches or pains, just minor in my ankles. It was a tough course as there are a lot of hills. Makes for the better since the course is flat. This run has given me confidence now that I know that I am capable of running the entire distance.

Total Time: 2.29.27
Half way Time: 1.16.12
Average Pace: 11.24

My pacing was good as I was keeping the miles pretty consistent. I managed to break an 11 minute mile on the last one as the surface had a bit of a decline, and I had the energy to do so. I Had a great run.

July Miles 2010 - Most ever at 146.69
July Miles 2009 - 66

Last post titled THREE had THREE comments. ......Just thought I would share that.

Let us run with endurance the race that is set before us, looking unto Jesus, the author and finisher of our faith; who for the joy that was set before him endured the cross. Heb 12:1-2

THREE/ Training recap

2010-07-31T09:29:00.000-07:00

Have you ever had one of those days were it kind of revolved around a certain number? Today was an interesting day in the world of running. I slept for THREE hours, and then I got up and joined a running buddy for some miles at the track at 5am. The weather was awesome, but I wasn't feeling it, as I am still not use to running at that time of the day. I came home, and for THREE hours, I rested, did some blog reading, hydrated, etc.. After THREE hours I decided to just run out the door and do a THREE mile out and back. My time was 33:30:03. It was actually a 5k distance, but THREE miles anyways. Now, in THREE hours I will get ready and go to work. I wonder if I can just work for THREE hours tonight.

Training has been going exceedingly well. This week, I managed a 12.58 miler with my trusty camelbak. It was great. I rested well, and ate well, thanks to my wonderful wife. Today, as stated above, I did something a little different. I ran this morning 6.5 miles, and then later in the morning ran another 3.1 miles. First time I ran twice in one day, let alone the same morning. The second time around, I really wanted to run. I had the energy and my legs were crying out for some more. They were promising me a better performance, and they did not let me down. I finished out the week with a solid 36 miles.

Appalachian Trails, Trail Running/ Training Recap

2010-07-24T09:11:00.000-07:00

Part of the Appalachian Trail going through Corn Fields We came from the mountains in the back ground.

I am finishing up my 9th week of training for the Half Marathon in September. The more that I train for this, the more that I think that declining the Full in November is probably a must. I will probably do one next year, or the year after, or......who knows, maybe this year? As far as training for the Half, every thing is on track. I have been using my camelbak on all of my long runs. I can not get over the convenience of being able to store everything back there like keys, gels, wallet, phone, camera, baby wipes in case (Oh, that's for the trails), candy, body glide which I should have used before the start, but sometimes I forget, and other things. Speaking of which, my long run is 12 miles, and I have succeeded at it twice, both with negative splits. The great thing about my long run is that I don't know what the mile markers are, just the turn around point. Seems that when I do not know what mile I am precisely on, I do a lot better, even though I have a good idea. I enjoy it a lot more as well. I just Run. Above is a picture of me on the Harrisburg Greenbelt that surrounds the city. This is where the Half is to take place. I requested to have the day before the race OFF, and just found out it was approved. Am I getting faster with all of this training? I really don't know. I stopped really caring about time, and just do my best. I am actually thinking of not wearing a watch at the race. Yeah yeah, I don't have one of those fancy GPS watches yet. I have about 500 more miles to run until I buy one. Maybe for Christmas of 2020 I will get one. What I do not have or had, I do not miss! So.. training has been good, and I have had just a few minor aches and pains but nothing to seriously hinder my training. For cross training and just having some fun, my wife, a good friend, and I have been doing some trail running/hiking on the Appalachian Trail. I love it, and so does she. She has been putting some miles in herself when I am at work.

...And I Think it's gonna be a Long Long Time / Running Mantra

2010-07-07T07:24:00.000-07:00

Just a quick little post here today. This might change, but with the help of some fellow readers here, I have come up with a Running Code name for myself. This one here might propel me (launch) me down the road a quick bit I think. "Rocket Man". I am not 100% sold on it, I have the help of 2 so far, Meg and Lindsay. Also, Z-Snap is on the line. If I go with Rocket Man, I will have a rocket sewn to my racing kit,. Who knows, with that one, the sky is NOT the limit. If you have been a follower for a while, and you think you can do better, send them in. The winner will get a free trip to the nearest orbiting space station. Oh, and if you are wondering about the Rocket Man idea, see last post if you want. Just a glance at the second picture will do I think.

Also, since most of us are training for some sort of race right now, be it 1k to marathon, I would like to hear what your running mantras are. I really don't have any if the form of words. When I am on a short fast or tempo run I visualize myself running faster. When I am on my long runs, I just run along.

Essence of the Long Run / Pfffftt / 1000 miles and counting

2010-07-05T08:44:00.000-07:00

So.......today, I was scheduled to do a Long Run consisting of 11 miles (same as last week). Last week, I re calibrated my times for training and came up with different running paces. I am using the Smart Coach off of RW's Website, and am currently going into week 7. Yesterday, I re re calibrated the times back to the original times. I am learning a lot with training. I do not let the training plan run my training; I am in control of it, and so therefore, I use it as a tool, as intended, a training tool to get me from A to B.
Last week on my Long Run, instead of going at the pace indicated, I started out faster, then around mile 8, I had to back down quite a bit just to be able to finish, but I did finish and felt like doo doo after wards. My over all pace was 10:47 with a time of 1:58:38. I had gone to what "seemed" comfortable to having to go all the way down to almost a 12 minute pace towards the last few miles. Not good. Did I finish with out stopping? Yes. Did I do it Right? NO.

Today, I started at the intended pace of 11:21 and thought I was moving at what seemed like a snails pace. Then I had to rethink "Long Run" and say "Long Run" to myself over and over. At mile 8, same place last week where I had to slow down, I felt GREAT. I could actually carry on a conversasion with some one, if some one wanted to talk to a stinky runner (I''ll explain later in the post). I found that I could actually run just a tad bit faster if I wanted to, but I did NOT. Instead, I just kept running and running. I was concentrating on my form, breathing patterns, which was a 4-stride per breathe, and leg turn over. I finished feeling great and feeling like I could run a few more miles, but I did NOT. I stopped and called it a good day of Long Run Training. I learned a few things about the Long Run and what it is intended for. Here is my list, feel free to add to it as I learn all about the Essence of Running and the Long Run. Just a quick note - I have reached 1000 miles in running and plan to count thousands more.

Essence of the Long Run

1. Endurance
2. Time on your feet.
3. To build leg strength, and to also strengthen bones, tendons, and joints.
4. To make you feel confident about going the distance feeling great, so on race day, you feel that you can do more and go at a faster pace.

What the Long Run is Not about

1. It is not a freaking race
2. It is not about trying to beat your time of last week, as my Long Run today was about
6 minutes longer than last week's.

Every 3rd mile, as in the race, I would also "walk" to get hydrated. It is nearly 2 hours after my run. I went home and had some chicken, about 2 cups of milk with Nesquik, and hydrated by slowly sipping on a .5 liter sports bottle every 5 minutes (I set my timer on my watch to remind me). And yes, I refilled, and I am still drinking water to Hydrate. Last week, I felt horrible after wards. My legs felt like trash, and I actually felt sick. Ask my wife, as I was complaining a lot about it and wanted to do nothing but lay down on the couch. Today, I feel GREAT. 9 miles into my run, everything started feeling more fluid like and smooth. My arms were not jostling back and forth but moving effortlessly, as well as my legs. I actually feel like I could go outside and run another 2-3 miles or so. And now, I feel even MORE confident about running the Half Marathon.

Now, I would like to share with you a funny experience I had today while on my Long Run. My ritual before any run is to hydrate 2 hours prior and fuel up. On my run today, the first 6 miles were nice, and I was feeling good. BUT, I felt a little gassy down there. I tried to go Pffft but nothing would escape. So I kept running. Right at mile 7 out of no where.....Pffffffffffftttttt. But you see, it wasn't a little toot, or an average toot. This was a "running toot" that lasted for a while. It was one of those toots that would toot with every landing of your feet, with every stride. This went on for about a tenth of a mile. Did some one put left over fire works in my running shorts? I imagined my butt was like a rocket launcher propelling me down the road, were all I needed to do was just lift my feet a little and think that I was light weight or something. Needless to say, after all of that tooting, I felt a lot better, and my run resumed with no further bursts of excitement. My breathing felt better too as my diaphragm shrunk some. That mile 7 was a 10:45 too, so I guess tooting while you run improves your speed too? So, if you want to improve your times, just eat a lot of gassy foods the night before and toot your way to your next PR. Have you had any tooting experiences?

To be a Quicker Runner

2010-07-02T05:40:00.000-07:00

On a serious note.......Speed is relative. I very much enjoyed the comments that I received in the last post, What's Holding you Back?. Though, I should have titled it...What's holding you back from Being a Quicker Runner, because the post itself probably indicated "What's holding you back from being an Elite Runner like Ryan Hall or Paula Radcliffe. It is a fact that a very high percentage of runners will never be able to do 15 miles @ 4:30 minute pacing, or do a marathon in under 2:10. A lot of it has to do with genetics and the fact that, like me, starting @ age 35 should have incorporated running earlier on in life. I know (common sense dictates) that I will never be Elite. Most of us never will. It is predetermined at birth for the most part. It is biological and Bio mechanical engineering, and their job is running because of it.
Being a quicker runner requires not only physical effort, but mental effort as well. To just think about being an Elite runner will not make you an Elite runner just because you think it, or work very hard to try and achieve that status. If it's not there for you, it's just not there, and in 99.99999999999999999 E% of the time, its not. But........this thought along with many others may help you to become a faster runner than what you are right now. In my opinion, however, if you think about being Elite, even though you will not make it to that status in a million years no matter what you eat or how hard you train, you might get close, or you might be able to crack open a big fat can of whip ass on your next race. When you finish your 1st or 100th marathon, and you have done the best you possibly could whether you PB'd or had to walk a quarter of it because you broke your hip on a rock @ the 20th mile marker, you can be Elite in your own world, because only you exist in your own world. And in fact, that one Running Commandment - If you do not get paid to run, you shouldn't take it too seriously, was intended just as is. Have fun, which is what I am doing ...........seriously (lol) while, balancing everything out, adding fun, excitement, joy, and the thrill of just being able to run, and being thankful that God blessed me with a body that is capable of such feats. I don't think that I would even want to be an Elite runner in realistic terms, because of the pressures and stresses involved with not performing well at a race, or always coming in 3rd, 4th, or 5th @ Boston every year due to genetic factors. On a less serious note, My Running Dream would be to start at the very last @ Boston, and then right in the last half do a sub 45 minute half, (lol) traveling at unrealistic, inhuman like speeds, then at the last minute come flying in First place nano seconds in front of whom ever the first place person thought they WERE gonna be. Where upon they would respond with "Where did this guy come from?" Okay, I am awake now. What is your Running Dream? ...........And to a running friend who was in fact, my very first follower with this blogging thing almost a year ago, EZEthan, from Rise of a Champion, .....the picture in this post is for you. Yes, you are such an inspiration to seriously train hard, but at the same time Have Fun, and balance things out, and know your limitations so you don't break a hip trying to act like a super hero. And your comments always cause a rise, as well as your brilliantly written posts. But.....it's always okay to dream of being one and aspiring to be the BEST you can be. Just go over and check him out on top. Look at his running top "He's got the right idea".................now we are joined in by Dr. Phil...............................

* I promise.....no more Elite Talk or Dr. Phil sessions for a good while. Time to go get serious about having fun while running and chasing the Kenyans with Lindsay, or if you want to RUN A LOT like Meg, or whatever floats your boat , ......Just go RUN and drink some Nesquik, It'll make you go faster!

What's Holding you Back?

2010-06-30T07:09:00.000-07:00

I have been reading and listening to comments like "Don't take running too seriously", and "I'll never be as fast as that guy or gal". I saw this one list of "20 running commandments" just a few days ago and most of them were good but one just really got me to thinking. It was 18) Unless you make your living as a runner, don't take running too seriously. There are a lot of things that I do, and do not get paid for, that I take seriously. I think that having attitudes like that "HOLDS YOU BACK". You are already telling yourself that you will NEVER be as good as you want to be or wish to be. Do NOT underestimate yourself and the potential that you have. Obviously, if you do not put in the hard work, you will not see the results. But if you mentally place limits on yourself, then you will NEVER be where you want to be. You are already setting yourself up for mediocrity or better yet, FAILURE, ending up like the guy on the upper left corner. Getting back to the 18th running commandment. 18) Unless you make your living as a runner, don't take running too seriously. My retort is this: The reason why elite runners are getting paid for their running and hard efforts is because they "TOOK THEIR RUNNING SERIOUSLY". Unless you actually want to continue to be "just" a trodger striving for MEDIOCRITY, then "DON'T TAKE YOUR RUNNING SERIOUSLY", and always think that that other person will ALWAYS be faster than you. To be a runner, you always strive for the impossible. To be a runner, you always reach beyond yourself. Being a runner is more than just leg, arm, and hip movement; It's mental movement, and seeing how far you can go trying to reach the spiral's end. To be ELITE, think ELITE. This may sound corny, but the next time you are running, picture yourself as Ryan Hall or Paula Radcliffe. You just may surprise yourself. I know that, right now, my pacing is not even close to what theirs is, but it's all about the mental attitude. It's about choice. To be a quicker runner, it is essential that we choose the proper foods and that we properly hydrate and fuel our bodies. We must also "Kick those Nasty Thoughts" (per Sir Mix-A lot) that are holding us back. What's Holding you Back? Take all of the mediocre crap and flush it down the toilet. Now go run.
**I've just noticed that I am 12 miles away from completing my first 1000 miles. Look over to the right there. Yeah. That's a lot of time on my feet, at least 200 hours, cause when I first started out, I was doing 13.5 miling. WhoooHooo. Looked like a piece of gum rolling down something with a decline. Now, I look more like .....I don't know.

Training Recap / Personal Best / 5ks and 10ks

2010-06-27T21:38:00.000-07:00

So....last week was my 5th week of Half Marathon Training and this week will be my 6th. I must say that it went rather well. I set 3 PBs unexpectedly. I was not trying to run fast, it just happened. What will this week bring? I don't know. My long run will be 11 miles in which I will do in about 10 hours from now. I feel good about it. Per some comments on my last post, I have recalibrated my training efforts to that of a little faster pace. Not much, but I think it should work out fine. By the way, I am aiming for a sub 2:15 for the Half Marathon in September. If I do it in less than 2:3o, I will be happy. If I do it in less than 3:00, I will be happy. Nonetheless, I will be happy all around. I am happy now. All of this training has done some enhancing on my running abilities. Abilities that I was not expecting at least for another 6 months or so. Seems as though my metamorphosis into a faster runner is accelerating at a phenomenal rate of speed. If only this caterpillar would just stop eating everything in sight....sigh> I suppose I could go out and do some 5ks and 10ks to see what I could do, but quite frankly, I really don't feel like it, which leads me to the question of the day. Time.............If you go out on a nice day and have an epic run which brings about a PB, do you think that you have to do it in a 5 or 10k or any race for that matter, to make it "Official"? To make my answer known, I will just state for the record, I am in understanding that PB stands for "personal best" and not "Public Best". So......there's my answer on that. Although racing is a way to really check out your abilities, and that is why I am registered for the 2010 Harrisburg Half Marathon. As far as 5ks and 10ks go, with my work schedule, I just can not simply fit them in. I really don't have the time for them in my schedule. I tried to make 3 of them happen in the past few months, but I realized I could not fit there appointment time into my life. That is why I have to take off just to do the Half Marathon so I will have my desired sleep. With that said, as far as making one of my training run PBs official, the only run that I would consider worthy of making official is a 13.1 mile run.