Wednesday, September 19, 2007

I am a marathoner.

Somewhere around 1:00 p.m. on Sunday, Tracey and I completed the Rochester Marathon. We'd been running for almost five and a half hours. Our legs were stiff, our feet were sore, our bodies and minds were exhausted, but our spirits—and our heads—were as high as could be. Here's the story of our race.

The day began when we woke up at 5:30. We put all our running gear on, and Tracey's dad drove us to Frontier Field, where we picked up our timing chips. It was a very chilly morning, low 40s. After picking up our chips, we took a shuttle bus back to the starting line and bounced around to try to keep warm. It was fun to see the street fill with runners, and before we knew it, the national anthem was being sung. Not long after, the starting gun went off. We excitedly jogged out onto the course. I was struck by the sound of hundreds of feet pattering against the pavement.

We struggled to keep our pace slow. All the advice we had gotten, whether in books or from friends who had run marathons, included a warning not to go out too fast. We reminded each other not to speed up a couple times a mile for at least the first ten miles or so. I think this allowed us to finish fairly strong.

The miles just fell away one after the other for the first couple of hours. We couldn't believe how quickly we were getting from one mile marker to the next. It helped that there were lots of spectators for the first third of the race, including a few friends we didn't expect to see. I admit I had been a bit cynical about the idea that spectators help all that much, but I stand corrected. It definitely keeps you going when you hear people cheering you on.

The canal trail is really long. It runs from roughly mile 9 until mile 22. That's a long time to spend running along a canal, but the scenery was quite nice, and we had run along most of that route during our training, so it was familiar to us. If it had been a really hot day, this part of the race would have been pretty rough, because there's not too much shade.

But the weather was not a factor. Well, actually, it was a factor: it was perfect, never hot enough to make us sweat too hard, and this in turn kept our spirits high.

By the time we turned off the canal trail into Genesee Valley Park, I was starting to feel stiff, but I could taste the finish only four miles away. And soon enough, we turned out of the park and crossed the Ford Street Bridge into the downtown area. By this time, we were starting to drag a little bit. But not too badly—I think we were reaping the benefit of starting out slower than was comfortable. Amazingly, my knee never bothered me, not for one second. I did have some new pain in my right ankle and foot, but I ran through it and after a mile or so it went away.

When we made the final turn toward the finish, we both got a little choked up. It was hitting us that the sixteen weeks of hard work was about to be over. The pounding our knees had taken, the Saturdays we had given up, the constant preoccupation and fatigue that overtake your life when you prepare for something like this...it was all about to come to its fruition. When we looked up and saw our family and friends there cheering us across the line, it overwhelmed us both. And then we had crossed the finish line and we were hugging Abel and Tracey's parents and each other. And it was over. Incredible.

It struck me a day or two later that running a marathon is both a tremendous feat of self-reliance and impossible to do on your own. In my case, I owe Tracey my gratitude first and foremost. Without her running next to me, I would never have done those long Saturday runs. I tried this once before and failed. She made it possible to finish the training this time. Our friends Brian and Becca, who finished about a half hour faster than we did, were our running partners during the week and our childcare traders on Saturdays. We watched their kids while they ran, and they watched Abel while we ran. I'm not sure how we could have pulled off the long runs without them. Tracey's sister Lora and our brother-in-law Rich were a big help on the longest days, when Brian and Becca were on vacation. Our neighbors and friends Jason and Lisa took care of Abel for us on short notice more than once, including Lisa coming over to sit when we made our crazy decision to set out on an 18-mile run at 9:15 p.m. Tracey's mom and dad were a huge help too, especially on race day. Our experienced runner friends were a big help, especially my sister Beth, who is an awesome distance runner and had lots of great tips and encouragement. And we will not forget all our friends who came out to the course to cheer us on—sometimes moving from one place to the next and waiting for us to pass. We're so grateful for all the great support we had throughout this whole experience. We have fantastic friends and a great family.

And now I can say it: I am a marathoner. Not many people can say, "I ran a marathon." I can say it. I ran a marathon. Not a fast one, but then, that wasn't ever the point! 26.2 miles is a long-ass way to run, even at 13 minutes per mile. And I did it.

The recovery has been better than most people suggested it would be. For a couple days, my right foot bothered me quite a lot. But other than that, it has just been stiffness in the legs and a bit of a limp when descending stairs. I'm writing this before bed on Wednesday night, and most of the pain is gone now. That said, if we had been running for time, I'm sure our bodies would have been wrecked even more.

Now for some photos, which our friend Scott Cranfill took with his phone:

Here's us just before we crossed the finish line. We were both pretty misty-eyed at this point.



And here we are with our training partners and our #1 fan, Abel!



This will be my last post here, but I'll leave the content up as a reminder for myself and an encouragement to other first-time marathoners. Keep your eyes on my old blog, POSTUS FREQUENTUS, for interesting content from me. Thanks for reading!

Saturday, September 15, 2007

Week 16: The Last Week

The training is over. We ran 2 three-mile runs this week and added a three-mile walk. And tomorrow, we run the marathon.

I don't know what else to say, except that in 24 hours, Tracey and I will be marathoners.

If you'd like to come out and see the event or cheer us on, the course map can be seen here. We're figuring on roughly 12-minute miles, if you're inclined to try and see us running.

Look for a final Running 26 post sometime next week!

Tuesday, September 11, 2007

Week 16, Day 1

A nice cool three. Felt easy, my leg barely hurt (though it let me know it was there), and it wasn't hot. Here's hoping the weather report for Sunday is accurate:



Now that would be just about perfect. Five days to go! Who's coming out to the course to cheer us on?

Sunday, September 9, 2007

Week 15 Wrap-up

After my five mile run detailed in the previous post, I ran another three and then a five. I was supposed to run eight miles on that Saturday, but I got behind on church work and couldn't squeeze it in. I don't feel too bad about that. My five-mile run was very hot and humid, though, and I began to get worried that the marathon weather would also be really hot. I'll be keeping an eye on the 10-day forecast, something I have never done before. (I may have mentioned that I trust meteorology to tell me the weather as it is in the present, with about 50% accuracy—and nothing more. But at least this gives me something to check every day.)

Monday, September 3, 2007

Week 15, Day 1

Distance: 3 miles

Weekly total: 3 miles

Overall total: 332 miles

Notes: Wow, it's really easy to run three miles, even if I eat nothing but crap the day before and run in the heat of the day with none of the usual pre-run preparation.

Tracey and I were noticing last night that our bodies are feeling stronger and less achy since we started tapering. Which of course is the point! But it's great to know it's working. We're getting excited for the big day!

Big Catch-up Post

Okay, here goes. When last we left our intrepid marathoners, they were preparing for their first 18-miler—week 12, day 3.

Week 12, Day 3:

Our first 18-mile run went really well! We dropped Abel at Aunt Lora's house and ran down to Shoen Place, where we picked up the canal. We ran the canal back to Genesee Valley Park, and ran up to Elmwood Ave. Then we ran over to East Ave., and we took that back to our starting point. It was a long, incredible run. Very little pain, and we finished pretty strong, very proud of ourselves. Then I went to the GRADA Ultimate playoffs and played in my team's second game of the day. But only a few points at half-speed. Fun times.

Week 13, 5-8-5-18:

Strangely, I have a lot more knee pain on the shorter runs than on the longer ones. The five and eight mile runs were much more painful than the 18 we did. Anyway, funny story about that 18. It was Friday night at about 8:30, and we were packing up our bottles and gels and things, preparing for the next day. I had been dreading the Saturday run all day Friday, because the forecast was for high 90s and humidity. As we were filling our bottles, Tracey said, "You know, if we could find someone to sit with Abel, we could go tonight." An idea so crazy it just might work, so we did it.

Turns out it was awfully hot and humid even at that hour of the night, and we were pretty miserable for the first few miles. Then we started to see heat lightning...then we heard some thunder...and suddenly, we were running through a good old-fashioned summer downpour. No complaints from us, though, because it cooled us right off and energized us. It stopped after about 20 minutes, but for the rest of the night, we could just smack a hanging tree branch to cool off under a shower of rainwater. All told, it was more difficult than the previous week's 18-miler, but boy, were we glad the next day when we could just sit inside in front of a maxed-out air conditioner instead of running for 3-4 hours.

Week 14, 5-8-5-9:

Ah, the taper begins! It's a pretty awesome feeling to be able to say, "Hey, we 'only' have to run 9 miles today!" Still having some knee pain. Well, I say knee, but it's really the muscle just above and inside the knee. Our physical therapist friend (a marathon veteran) has suggested I stretch more. Okay, if I have to...

Update on total mileage: 329. (I turned one of the eight-mile runs into a four-mile run because my schedule was really tight that day, and I was hurting pretty bad to boot.)

Two more weeks until the race! This week is a glorious 3-5-3-8, and next week is 3-3-3-26.2! We're almost there! Now's the time I start begging anyone reading to come see us on race day, September 16. And even better, if anyone wants to jump on the course to run a few miles with us toward the end, I'm sure we could use the boost!

Monday, August 27, 2007

Still running

In case anyone's wondering, I'm still running. I'll post a catch-up post soon. Our training peaked the last two weeks, and that kept us pretty busy.

Thursday, August 16, 2007

Week 12, Day 3

Distance: 5 miles

Total for the week: 18 miles

Overall total so far: 270 miles

Notes: I ran out right after a fat dinner and my knee was killing me, so I had to stop for about a quarter mile a third of the way in. I was pretty down on myself about it, but then it just dawned on me that I was letting little crap bother me, and I decided to start running again. I worked on keeping my head up and smiling so that I would look as if I were having a good time (seriously, it works), and in short order I was cruising along again.

One funny thing is that I saw some people warming up to play what looked like a serious game of volleyball in Cobb's Hill Park, and I chuckled to myself, "I remember when I used to play actual sports that were actually fun." In a few weeks, that will be me again!

The first 18 happens on Saturday. It's the longest run of our training program. We do it twice. Wish us luck!

Wednesday, August 15, 2007

Week 12, Day 2

Distance: 8 miles

Total for the week: 13 miles

Overall total so far: 265 miles

Notes: I was a little worried about my knee, but it didn't hold me back at all; I ran a very decent 9:15 pace for this eight miles, and I felt quite strong. (A little Ibuprofen works wonders.) Now I'm sitting here basking in some endorphins and icing my knee, looking forward to finishing this training program strong.

Monday, August 13, 2007

Week 12, Day 1

Distance: 5 miles

Total for the week: 5 miles

Overall total so far: 257 miles

Notes: Because of a scheduling fluke, Tracey and I got a rare opportunity to run a short course together. I had some annoying pain in my right knee, the kind of minor pain that I often feel at the beginning of a run and that usually works its way out after half a mile or so. This time, it hung with me the whole way. Hope it doesn't get any more serious.

Sunday, August 12, 2007

Week 11, Days 2, 3, and 4

I have been pretty bad about recording my training runs for the past few weeks. I think I'm just numb to it at this point. I'm not really using the Nike+ iPod system much; I've found that I'd rather run with nothing strapped to my arm than record my pace and calories burned. It was a great incentive at first, and I still carry it in my pack on Saturdays, but I just can't be bothered on the shorter runs. Anyway, here is what happened at the end of last week.

Day 2 (Wednesday)

Distance: 4 miles

Total for the week: 9 miles

Overall total so far: 231 miles

Notes: This was scheduled to be an eight mile run, but I think I ran my legs out playing Ultimate on Tuesday—the game lasted forever, and I played a lot more points than I should have. I had some pretty significant pain above both knees on the Wednesday run, so I cut it short halfway. (I'm sure I ran the equivalent of four miles the day before.)

Day 3 (Thursday)

Distance: 5 miles

Total for the week: 14 miles

Overall total so far: 236 miles

Notes: A little lingering pain for this run, though not as bad as on the previous day. I was looking forward to a rest day by the end of it, though!

Day 4 (Saturday)

Distance: 16 miles

Total for the week: 30 miles

Overall total so far: 252 miles

Notes: The last sixteen-miler was the best! We spent the night in Buffalo on Friday at Tracey's parents' house. My mother-in-law and her father drove around during the week leading up and found us a great, flat course. Then, since we had built-in babysitting, we got up super early and left for our run at 5:45 a.m. We finished around the time we usually start! This was awesome because heat never became an issue. We are now seriously considering getting a waiver to start the marathon at 6:00 instead of 7:00. And we know that carrying plenty of gels means we are much less likely to hit the wall. That was a good lesson to have learned, even if it wasn't any fun.

Next week: 5-8-5-18. Two weeks of that, then the taper begins! We are almost there.

Wednesday, August 8, 2007

Week 11, Day 1

Distance: 5 miles

Total for the week: 5 miles

Overall total so far: 227 miles

Notes: Nice and easy.

Saturday, August 4, 2007

Week 10, Day 4

Hey, wha-happened? Where's day 3? Well...I skipped it. Let's just say I had better things to do. And it's the only missed run in 10 weeks, so that's not too bad.

Distance: 16 miles

Total for the week: 29 miles

Overall total so far: 222 miles

Notes: This was so encouraging after our disaster last Saturday. We did two out-and-back runs in opposite directions from our campsite in Chautauqua. Four miles to the left, then back to the start, then four miles to the right, and back again. There was much scrambling and improvised bathroom breaks (I'll spare you the details), but we finished nice and strong. A much needed psychological boost for us! PowerBars are a convenient way to fuel up before a run when you don't have much time.

Wednesday, August 1, 2007

Week 10, Day 2

Distance: 8 miles

Total for the week: 13 miles

Overall total so far: 206 miles

Notes: The big 2-0-0. Eight miles all by myself. I felt strong and good.

Tuesday, July 31, 2007

Week 10, Day 1

Distance: 5 miles

Total for the week: 5 miles

Overall total so far: 198 miles

Notes: It felt good to be back on the roads after the horrible long run on Saturday. Our "short" runs are now five miles. The weekday runs are 5-8-5 until the taper.

Sunday, July 29, 2007

Week 9, Day 4 (The Wall)

Distance: 16 miles

Total for the week: 27 miles

Overall total so far: 193 miles

Notes: By far the worst run ever and the most grueling physical experience of my life. Quite simply, Tracey and I both ran out of fuel at about mile thirteen. Literally, we had no more carbohydrates to burn. This is called "hitting the wall" or "crashing," and I'd heard it was a pretty nasty experience. Well, it was. My legs simply could not run any longer. And yet I had to keep going, through the heat of the day, because I needed to relieve our friends who were watching Abel—they had a wedding to get to.

So I walked a while, and then jogged for a minute until the burn overtook me again, and then I walked. At one point I sat on the grass next to a tree and just didn't move for a while. Finally I arrived and basically collapsed on their lawn for a while. When I got home, I sunk onto the couch and shivered under a blanket in my running clothes with a stomachache. It took a few hours to feel any better. Eventually we went for ice cream at Friendly's, and then I started to feel kinda normal again.

This was the first time during the program where I had any whisper of "Maybe I can't do this after all." Writing about it a few days later, I can see all the stuff that went wrong and the ways to correct it, and I am optimistic again. But that was awful. We have two more cracks at sixteen, then two weeks of eighteen before the training tapers for a few weeks to build strength before the marathon.

Friday, July 27, 2007

Week 9, Days 2 and 3

Day 2 (Wednesday)

Distance: 7 miles

Total for the week: 11 miles

Overall total so far: 177 miles

Notes: Seven miles in the hills of Oxford, ME. And when I say hills, I mean bigger, longer hills than they have here in Rochester. A most challenging run, though I thoroughly enjoyed being out on the streets of small town Maine. It was a profoundly nostaligic experience—totally took me back to my childhood.

Day 3 (Thursday)

Distance: 4 miles

Total for the week: 15 miles

Overall total so far: 181 miles

Notes: Still in Maine, I ran a quick out and back. Uphill for the first half, downhill for the second half. Not a bad little run, though quite hot.

Monday, July 23, 2007

Week 9, Day 1

Distance: 4 miles

Total for the week: 4 miles

Overall total so far: 170 miles

Notes: Four boring miles in the rain, big whoop. My next two runs will happen in Maine, where the air is clean and pure. I'll post about them when I come back.

Saturday, July 21, 2007

Week 8, Day 4

Distance: 14 miles

Total for the week: 24 miles

Overall total so far: 166 miles

Notes: Tracey and I tried even more frequent walk breaks this time, and it actually shaved another ten seconds per mile off our average pace. We walked for one minute every mile. Far more important than the increase in pace was the fact that we felt good and finished pretty strong. I think I'm becoming a believer.

Attention Town of Pittsford: They invented this awesome thing called sidewalks. You can put them next to your roads in order to help pedestrians (including runners) keep from, well, dying. You might want to Google it.

Thursday, July 19, 2007

Week 8, Day 3

Distance: 4 miles

Total for the week: 14 miles

Overall total so far: 152 miles

Notes: Over 150 now, nice. I ran this alone and did two speed pushes, running at over 80% for a couple minutes twice during the run to see if I could recover without walking. It may have been good for my cardiovascular strength, but it did nothing for my pace. Interesting.

Wednesday, July 18, 2007

Week 8, Day 2

Distance: 6 miles

Total for the week: 10 miles

Overall total so far: 148 miles

Notes: Six miles is now one of the "easy" runs.

Tuesday, July 17, 2007

Week 8, Day 1

Distance: 4 miles

Total for the week: 4 miles

Overall total so far: 142 miles

Notes: I can't believe it's already week 8! This was my fastest run yet (a staggering 8:40/mile, whoopie), including a final mile that was about 7:30. I pushed it throughout the run and ran as hard as I could when the iPod gave me the "400 meters to go" warning. I don't know why; I just felt like lengthening my strides a bit. My legs were achy the next day, though!

Sunday, July 15, 2007

Week 7, Days 2, 3, and 4

Another quick and dirty set of recaps. Been really busy moving the church to our new building.

Day 2 (Wednesday)

Distance: 6 miles

Total for the week: 10 miles

Overall total so far: 122 miles

Notes: A nice long loop after dark. Six felt pretty good.

Day 3 (Thursday)

Distance: 4 miles

Total for the week: 14 miles

Overall total so far: 126 miles

Notes: I was exhausted during this run after painting outside in the sun all day long. But I ran it anyway. Not a bad pace, either.

Day 3 (Saturday)

Distance: 12 miles

Total for the week: 26 miles

Overall total so far: 138 miles

Notes: After last week's eleven mile debacle, we were determined to make this run good. Tracey plotted a nice round loop, we made sure to start out in a better mood, and we decided to try the "walk break" idea. Every two miles, we walked for one minute. It kept us feeling pretty fresh, and our pace was actually faster than we've been averaging on long runs. Interesting—we'll probably try a few different ways of using walk breaks over the next few weeks.

Monday, July 9, 2007

Week 7, Day 1

Distance: 4 miles

Total for the week: 4 miles

Overall total so far: 116 miles

Notes: This was a fast four, for me anyway. Ran a personal best over the first mile, then joined Brian, who only had to run three, to finish it out.

The medium run bumps to six miles this week, and I have to do twelve on Saturday, in addition to performing a wedding later in the day. Oh, and I'm also painting the new/old church building on Thursday and Friday. Should be a tiring week.

Saturday, July 7, 2007

Week 6, Days 2, 3, and 4

Quick blast edition, since I'm behind on posting my notes—very, very busy week in other areas of life.

Day 2 (Wednesday)

Distance: 5 miles

Total for the week: 9 miles

Overall total so far: 97 miles

Notes: Ran in the rain for the first time (!) since the official training began. Not too bad, especially since Tracey had the day off (Independence Day).

Day 3 (Thursday)

Distance: 4 miles

Total for the week: 13 miles

Overall total so far: 101 miles

Notes: More rain. Broke 100 miles for the training.

Day 4 (Saturday)

Distance: 11 miles

Total for the week: 24 miles

Overall total so far: 112 miles

Notes: Worst run ever. But we finished it, so I'm calling that good. I don't really feel like writing about it, but Tracey did. Better luck next week, right?

Monday, July 2, 2007

Week 6, Day 1

Distance: 4 miles

Total for the week: 4 miles

Overall total so far: 92 miles

Notes: Brian showed me a two mile route down to the new pedestrian trail along the Genesee River, and we ran it as an out and back. The trail is really pretty, except that for some reason the city of Rochester is unwilling to bother to pull fallen trees out of the river, and it means any bit of debris gets hung up and covered in algae. Anyway, it was a nice quick run. It's a good feeling to be able to pound out four miles and have it basically feel like nothing!

Sunday, July 1, 2007

Week 5 Recap

Quite a week. My first ten miler—that was a good feeling. I finished up my 70 mile 4-week goal and reached a big milestone on the Nike+ iPod system. But really, the biggest accomplishment for me this week was just getting out there and doing the runs. This was an important week in my mind, because it was week five—and I only made it through week four the first time I set out to train for a marathon. So I was officially in uncharted territory when I took my first step on Monday.

The NRMT suggests incorporating visualization techniques at this point in the training. The idea is that you create two short "videos" in your mind and commit them to memory; then you "play" those videos every time you get discouraged or tired on a run. The first is based on the memory of your best run ever, and the second is the scene that you imagine will meet you when you finish the marathon. I have to admit, this technique seems a little goofy to me. But I'm going to try it out and see if I find it useful.

This week the short runs bump up to four miles each, so there will be no more three milers until the program tapers leading up to the race. I'm looking at 4-5-4-11 this week, and the great thing about it is that I know I can do it, no problem. But the mileage really gets serious in the next few weeks, and I'm just the slightest bit nervous about it. At least until I remember that 3-4-3-5 seemed a little scary when I was looking at that for the first week of training. What can I say? You just run until you finish the mileage, and then you stop. We are not very good at estimating our own limits. They're higher than we think, and the only way you will believe that is if you are willing to try something you don't think you can do. So get out there and try!

Or else you'll wind up living in a van down by the river.

Saturday, June 30, 2007

Week 5, Day 4

Distance: 10 miles

Total for the week: 21 miles

Overall total so far: 88 miles

Notes: So much to write about this run. It was our first double-digit mileage. Wow—the longest distance I've ever run. It's pretty cool to be able to say I ran ten miles. I even paused the workout on the iPod so I could officially "end" it in the car with it plugged in. Paula Radcliffe congratulated us on our longest workout so far. That's cool, even if I don't know who she is.

We ran it along the Erie Canal in the villages east of the city. A good portion of the marathon route follows the canal, so we figured it would be good to check it out. It was fairly nice scenery, but it's actually harder on my knees than city streets, because it's all asphalt with no level grass to retreat onto when the banging starts to get to you.

It was also my first time trying a few hydration and energy tricks. I bought a belt with a water bottle and hose built in. I can't stand holding bottles in my hand as I run, and bothering to drive out and stash water along the route... yeah, I just don't have that in me, on so many levels. But it's to the point where we definitely need to hydrate during the long runs, not just before and after. It worked out really well; wearing a belt took a bit of getting used to, but it's definitely a trade I'll make. We also tried gels for the first time. The verdict was that they were a nice boost, but that one of the two flavors we tried was awful. It's something we'll experiment with. Today we used PowerBar gels, but there are several other brands we can try.

Oh, and there's also this (click to enlarge):



And this:



That was pretty cool. The 100 miles includes a handful of short runs that came before the official training began.

Weekly recap coming tomorrow, after my sermon.

Thursday, June 28, 2007

Week 5, Day 3

Distance: 3 miles

Total for the week: 11 miles

Overall total so far: 78 miles

Notes: I'm posting this a couple days late, and I can't really remember anything about this run. It was the last three-mile run for several weeks, though. I won't miss that loop; it was getting a little old.

The Nike+ iPod system

The Nike+ system has been a real motivator for me during this training. I thought some people might be interested to know a little more about how it works.

It's a two-piece system. A small chip goes into the iPod's cable connector port, and a small pedometer/accelerometer goes into a special compartment under the insole of the special Nike shoe. I don't wear Nike shoes, but that doesn't matter. You can put the Nike+ sensor in a plain old shoe wallet, and it works just fine. The pedometer broadcasts a signal to the chip in the iPod, and the iPod records your data and gives you feedback through the headphones. And when you sync the iPod, it sends the data to Nike's website, where you can view all kinds of interesting information.

Here's what I see when I upload my run data (click to enlarge). The circles are mile markers, and you can mouse over any of them to see your pace for that mile. (In this screenshot, I'm mousing over the first mile.)



And I can also see a bar graph of all the runs I've done in the past week, month, or ever. The new run is in red, and when you mouse over any bar, it gives you the details from that run.



Psychologically, this can be very encouraging. You get to see the real progress of your training program, and something about the visual association is just lots of fun to watch. I also track goals for myself using the Nike+ Dashboard widget. For example, I recently looked ahead to see how many miles I would do in the next four weeks. It happened to be 70 miles. So I set a goal of running 70 miles in four weeks. Now, every time I open Dashboard, I see this widget in the upper corner, with the runner symbol (actual mileage) nipping at the heels of the target point (which keeps moving to stay "on pace" with the goal). Here's where it sits this morning:



Interestingly, I don't usually listen to the iPod itself as I run, because I'd rather talk to the person I'm running with than listen to music. I usually just put the chip in the iPod and leave the headphones at home. But when I run alone, I often listen to podcasts, which tend to pass the time faster than music.

As I mentioned, the iPod does give you feedback as you complete miles, reach your halfway point, and near the end of your run. And occasionally a famous athlete (Lance Armstrong, for example) will congratulate you for your fastest mile or longest run so far. That's all well and good, but I often prefer not to know how far I've come or how much distance remains. I'm more interested in the tracking that happens after you upload the run.

So there you have it. It's a great system. I highly recommend it.

Wednesday, June 27, 2007

Week 5, Day 2

Distance: 5 miles

Total for the week: 8 miles

Overall total so far: 75 miles

Notes: Brian is in our nation's capital at a conference, so I ran five miles alone again. It is nice to do that on occasion. Yesterday was a pretty nasty hot, humid day, though. I waited until 10:00 p.m., and it was still over 80°F and very muggy when I left. Running in that kind of air is so much harder than running in cool, dry air. But I felt good after I showered and sat in front of the air conditioning for a half hour or so.

Monday, June 25, 2007

Week 5, Day 1

Distance: 3 miles

Total for the week: 3 miles

Overall total so far: 70 miles

Notes: Hey, cool, I just ran seventy miles.

Week 4 Recap

Wow, 25% done the program! Well, 25% of the time has passed, anyway... I don't really want to do the math right now to see what small percentage of the mileage we have actually completed. That would be a buzzkill. Right now I'm too satisfied to mess with that, coming off the best week of running so far. We put in some real mileage, but it was easy because we've whipped ourselves into pretty decent shape by now.

It has helped—and I'm probably jinxing myself here—that the weather has been immaculate. We've had a few pretty hot and humid days, but not one day of rain on a training day so far. And our Saturday runs have gotten progressively cooler as the weeks have passed, with Saturday's eight miler being a perfect 60°F when we ran by the clock at Winton and Blossom. Looking ahead to this week, which is 3-5-3-10, it might be a little rougher. High of 90° today, and for the five miles on Wednesday we may be looking at high 80s and thundershowers. Saturday looks to be a bit cooler, though. Of course, I only trust meteorology to tell me accurately what the weather is in the present moment, so all this is subject to change.

The mileage over the next couple of weeks goes up pretty sharply (see here for details), so the challenge will be greater. Wish me luck!

Saturday, June 23, 2007

Week 4, Day 4

Distance: 8 miles

Total for the week: 19 miles

Overall total so far: 67 miles

Notes: Cool stuff today. I just matched my personal lifetime distance record. (The eight miles was the last long run I did when I trained two summers ago.) I also completed the first quarter of the training program—four weeks down, twelve to go! This was a nice easy run for us; we felt great when we finished. Always helps when it's 60°F and sunny, with no wind. And on top of all that, I had the bizarre realization that I was actually enjoying the running. Sick, I know.

Thursday, June 21, 2007

Week 4, Day 3

Distance: 3 miles

Total for the week: 11 miles

Overall total so far: 59 miles

Notes: Gorgeous sunny day, but with a ton of wind. I did an out-and-back with the wind helping on the way out. And you don't need to be a bowtie-wearing meteorologist to know that means I was running into the wind all the way home. Felt like I was underwater. But I kicked the wind in the teeth and finished at my usual pace.

Now I'm sitting on the porch, stretched and showered and enjoying the cool breeze, and runners keep going by on the street below. It's nice to be finished for the day and looking at a rest day before our eight miler on Saturday.

Wednesday, June 20, 2007

Week 4, Day 2

Distance: 5 miles

Total for the week: 8 miles

Overall total so far: 56 miles

Notes: Beautiful day for a run, dry and cool with no wind. It felt great to run, and it was kind of peaceful to run by myself. I had no trouble finishing the five miles alone, and I was somewhat surprised to see the end of my loop coming up as quickly as it did. I had some slight knee pain toward the end (both knees, but mainly the outside of the left one), but I just moved onto the grass and that seemed to help. It's quite a good feeling to know that I can bang out five miles with very little problem.

Off topic: Maceo Parker concert

Almost 15 years ago now, my high school friends introduced me to the funkiest live album ever, Life on Planet Groove. I've been dying to see Maceo Parker live ever since. Problem is, he tours extensively in Europe, and tends to play only the largest cities in the U.S. when he comes here. And, um, Rochester ain't one of them.

But this year Maceo was slated as a small-stage act at the increasingly excellent Rochester International Jazz Fesstival—and the best news was, it was a free show! No way was I missing this. In fact, no way was I seeing this show from anywhere other than the stage railing.

I knew from having gone downtown to see Los Lonely Boys on the same stage the week before that I'd need to get there early or risk having my view obstructed by a swarm of disinterested idiots. So I arrived at 7:00 to see a 9:00 show. Fortunately, the 7:00 act (Motor Kings, I think) was decent, so it made the time pass. And when Maceo started blowing his horn, I was close enough to see the tiny mist of spit fly out of the octave valve.

What can I say? I had higher hopes for this show than any I've ever been to, and I was not disappointed. If anything, Maceo and his band exceeded my high expectations. The band was incredibly tight and remarkably skilled, and Maceo's saxophone mastery is a joy to watch. He's not John Coltrane or Charlie Parker, but that is not the point at all. The man controls his horn from top to bottom and he plays it hard. And his skills as a bandleader are unparalleled. A tiny hand motion was all it required for the band to cut out, jump in, change dynamic, or start doing a funky little dance.

This is one of those shows you just need to go see. Seriously, if Maceo comes anywhere near you—like, closer than Spain—you need to go buy a ticket. You won't regret it.

Monday, June 18, 2007

Week 4, Day 1

Distance: 3 miles

Total for the week: 3 miles

Overall total so far: 51 miles

Notes: Our running partners are on vacation, so we're doing this week's runs alone until Saturday. Our usual pattern is for me to run with Brian and Tracey with Becca during the week, and then to trade childcare with them on the long runs so we can run as couples. This week some other friends are watching Abel on Saturday for us, but we're on our own for the 3-5-3 during the week.

Anyway, it was kinda nice to run alone this time (even though I went out a little hard and paid for it at the end), but I'm a touch nervous about Wednesday's five miles. The midweek distance is bumping up (from four) this week, so it's already got some challenge built in. At any rate, I know I can do it because I've run that far several times now; it's just that I'll miss the conversation. Oh well, I'll toss a few long podcasts onto the iPod to keep me company.

Hooray for breaking 50 cumulative miles!

Saturday, June 16, 2007

Week 3, Day 4

Distance: 7 miles

Total for the week: 17 miles

Overall total so far: 48 miles

Notes: Another great day for a long run with Tracey. We did our seven miles at 8 a.m. and then showered and bolted out the door to go to the Buffalo Zoo with her family. It was a really fun day. It's such a cool feeling to be doing something at noon or so and to think, "Hey, I already ran seven miles today!"

Probably no weekly recap this week; I have a very busy Sunday.

Thursday, June 14, 2007

Week 3, Day 3

Distance: 3 miles

Total for the week: 10 miles

Overall total so far: 41 miles

Notes: This was the easiest run yet. I noticed about halfway through that I hadn't lost my breath yet. That was pretty encouraging, to know I'm so much better off than I was a month ago. I also noticed I just broke 40 miles for the program. Not too shabby, eh? Rest day coming up on Friday, and seven miles on Saturday.

Wednesday, June 13, 2007

Week 3, Day 2

Distance: 4 miles

Total for the week: 7 miles

Overall total so far: 38 miles

Notes: Wow, this one was a ton better than last week's four miler. My legs felt tired, but not painful the way they did last time after playing Ultimate the night before.

Monday, June 11, 2007

Week 3, Day 1

Distance: 3 miles

Total for the week: 3 miles

Overall total so far: 34 miles

Notes: My first run at full speed since I got sick. It was warm and sticky, but Brian and I ran it pretty hard. I had some left knee pain later in the evening, just behind the patella. I put some ice on it and that seemed to help.

Sunday, June 10, 2007

Week 2 Recap

I feel really good about this week because I ran through a head cold. I got out there and pounded my shoes into the pavement even though my body felt like crap. This is especially encouraging to me, because it was a cold that did in my first attempt at marathon training two years ago. Granted, that cold lasted about three times as long as this one did, but I still feel as though I made it over a significant mental hurdle by not skipping any runs. And as I mentioned in the log for day two, I just paced way down and focused on finishing, no matter how long it took. That is a skill that I anticipate might serve me well come September 16.

I'm also getting into a daily rhythm with the training runs. I'm now so used to running that the days off feel a little strange. Peaceful and satisfying, but still strange. It's another example of my body snapping into better shape—it expects exercise, every day. (Normally it just expects a few bowls of breakfast cereal and a meat product of some sort.) Again, I'm not in this for the fitness aspect, but I'll take it. And since I just found out my cholesterol is on the cheesy side of stellar, it's nice to know I can fix it with exercise and probably won't have to make any drastic dietary changes.

I had planned on writing about the C9 by Champion running shorts during this past week, but I ended up not really having a whole lot of extra energy for that, so I'll do it in the coming week. Let's just say that they're really good, but it occurred to me on Saturday that when it comes to chafing, there is no substitute for Vaseline. Not even nicely designed active wear.

Saturday, June 9, 2007

Week 2, Day 4

Distance: 6 miles

Total for the week: 16 miles

Overall total so far: 31 miles

Notes: I must say again how easy it is to run with Tracey. It helped that I was finally not feeling sick anymore and that the air was a dry 64°F, as opposed to last week when it was a humid 85°F or so.

Later in the day, we walked to Abbott's and back, and then to a concert downtown and back from that. So we probably walked an extra 5 miles on top of our run. That makes for a deep sleep.

Weekly recap coming tomorrow.

Thursday, June 7, 2007

Week 2, Day 3

Distance: 3 miles

Total for the week: 10 miles

Overall total so far: 25 miles

Notes: A little better than the previous day. My legs weren't nearly as achy. But I still had a cold lingering, so took it pretty slow. I'm enjoying my rest day today before the six-miler Saturday. Here's hoping the cold is gone completely by then.

Wednesday, June 6, 2007

Week 2, Day 2

Distance: 4 miles

Total for the week: 7 miles

Overall total so far: 22 miles

Notes: Ouch. I played my first game of Ultimate last night, so my legs were shot. And on top of that, my entire family got sick within three hours of each other last night. So I ran this sick and on dead legs. It hurt pretty bad, but I did it. As Tracey said, having already done her four miles today, "It's amazing how much more you can do than you think you can." How true. That's one thing I remember from my previous attempt at this: when you think you are totally spent, you can usually go just a few steps more. And then a few steps more than that.

I figured today's medium run would be a decent opportunity to try out the "walk breaks." So I ran three minutes and walked one minute for the entire distance. Also, the three minute running portions were very slow. It definitely helped me stay strong until the end. Once again I reminded myself that finishing is the only goal, and that nothing else matters. And I finished today's run in spite of my circumstances, just like I will finish the one on September 16.

Walk breaks?

An experienced marathoner at Tracey's office suggested she take a look at a technique developed by Jeff Galloway. She looked into it and found Galloway's website, which includes a reproduction of an October 2000 Runner's World article about taking walk breaks during long training runs and the actual race. Here's his rationale:

It may sound counterintuitive to stop and walk in the middle of a race, but I've spoken to scores of runners who set PRs in the marathon by doing just that. Walk breaks work by reducing the intensity of your run. This conserves resources during the first half of a race, so you'll be able to speed up at the end. You'll allow your muscles to recover while continuing to make progress.

That actually makes sense to me. He goes on to suggest that there is a psychological benefit to the walk breaks as well, since taking regularly scheduled breaks gives you something to look forward throughout the race. And I've never been under the illusion that I'd run nonstop during the marathon; it just never occurred to me to use walking intentionally and strategically. I think we're going to try this on our Saturday runs and see how it goes.

Anyone ever tried this technique? Post a comment.

Week 2, Day 1

Distance: 3 miles

Total for the week: 3 miles

Overall total so far: 18 miles

Notes: Brian and I ran our fastest pace yet on this run, under 9 minutes per mile, which is interesting to me only because it felt like we were going pretty slowly for much of it.

Sunday, June 3, 2007

Week 1 Recap

I'm sitting up in bed late Sunday night with slightly achy calves, reflecting on the first of sixteen training weeks leading up to the marathon. As I take deep breaths and glance occasionally at Tracey asleep next to me (she's running at 6:00 tomorrow morning), I realize two things: I am glad for the good this is already doing my body, and I am very excited that I'm not training alone.

I didn't get into this for the health benefit. There was never any plan to lose 15 pounds or tighten up my belly. Nonetheless, I am becoming fairly excited that I will soon be in the best shape of my life. My leg muscles and abdominal core are already feeling a little stronger and tighter. I already notice that simple things like flights of stairs don't wind me at all. The simple act of taking a deep breath feels stronger somehow. Even though my rationale for running a marathon is about achievement and not fitness, I must admit that I am pleased by these added benefits.

And I'm glad for the friends who are doing this with me. When I sheepishly admitted during our January goal-setting staff meeting that I was contemplating training for a marathon again, I anticipated doing it on my own. Instead, I have three other people who are pursuing the same goal, including the closest friend I have ever had, Tracey. Like almost anything worth doing, this challenge is better met in community.

The upcoming week is the same during the weekday runs, and the Saturday run increases by a mile: 3-4-3-6. My summer sports league is starting on Tuesday, too, so I will lose some of the benefit of my midweek rest day. I tell myself I'm going to take it easy on the field of play, but anyone who knows me and my competitiveness will get a chuckle out of that idea.

Also coming this week: my quick thoughts on the Champion C9 running shorts.

Week 1, Day 4

Distance: 5 miles

Total for the week: 15 miles

Overall total so far: 15 miles

Notes: Running with Tracey is great. It's nice to spend time with her and chat with her, and we do a great job supporting and encouraging each other. This run went by fairly quickly, in spite of the fact that it was already hot and humid when we started at 8:15 in the morning on Saturday.

Friday, June 1, 2007

Week 1, Day 3

Distance: 3 miles

Total for the week: 10 miles

Total overall: 10 miles

Notes: Brian and I decided to push the pace, and we ran this short 3 miler at a 9 minute per mile pace. Which is not breaking any records, but it was half a minute faster than my current fastest pace. I don't really care about pace, but it felt good to really air it out a bit. Forgot to bring my Nike+ transmitter, so the record of this run is lost in the ether. Oh well.

Also, it was my first run wearing my new Champion running shorts, which I will write a bit more about after I try them again. And that brings me to another point: I will be writing more than just these boring training run recaps in the future.

A day off today, and then five miles tomorrow—probably my first real test. I'm trying to arrange it so I can run it with Tracey, which will make it a lot easier!

Wednesday, May 30, 2007

Week 1, Day 2

Distance: 4 miles

Total for the week: 7 miles

Total overall: 7 miles

Notes: Ran with Brian. Nothing of consequence to report, really.

Tuesday, May 29, 2007

Week 1, Day 1

Distance: 3 miles

Total for the week: 3 miles

Total overall: 3 miles

Notes: Tracey and I ran 4 miles last Saturday as the final prep run before our official training program began. It was so easy for us that we ran hard for the final quarter mile or so. Naturally, I figured this 3-miler would be very easy, then. Not so fast, Prefontaine... I don't know if it was because I was running alone, or because I went out too fast, or because it was the first official run, but I was ready to tank after about a mile. My first psychological battle with myself, already. Yay. I told myself that I would not stop no matter what, and I slowed my pace, and I finished the run. But I didn't enjoy it. I was happy when I finished, though.

I've got runs of 4, 3, and 5 miles remaining this week.

Thursday, May 24, 2007

The training program

Well, my official training program begins on Monday. I just spent a few minutes putting all my training runs into iCal, and I discovered some interesting realities about my future over the next 16 weeks.

I will run:

5 miles on my anniversary...

9 miles on my birthday...

12 miles on the day I perform a wedding for a couple in our church...

16 miles on the Saturday of our church camping trip...

18 miles on the day of the GRADA Ultimate playoffs...

and so on.

Pretty crazy, huh? It is sinking in that this achievement is not merely about being able to run 26 miles in one race. It's also about being dedicated enough to the goal that I give up a lot of personal freedom for the sixteen weeks preceding the race. This will be good for me; perseverance and the surrender of autonomy are two areas of my character that probably need a bit of work. This program will sand off the rough corners, to say the least.

Here's a quick glance at the entire program (click to enlarge):



Now that's what I call a challenge.

Run: Thursday, May 24, 2007

Distance: 3 miles

Weather: A bit on the warm side, but not too bad since we were running at dusk.

Notes: Ran this with Brian. We ran at the Brighton High School outdoor track so we could calibrate the Nike+ iPod systems. While the surface was truly great to run on, easy on the joints and perfectly flat, it was somewhat soul-crushing to run in such a boring setting. I don't think I'll do that again. Our pace was up, though: about 9:30 per mile.

Wednesday, May 23, 2007

Run: Monday, May 21, 2007

Distance: 3 miles

Weather: Sunny and warm. Very nice.

Notes: Ran with Brain again. This one was the same loop as the previous one, but it was a little tougher. I think we pushed our pace. Felt great after a shower, though.

Monday, May 14, 2007

Run: Monday, May 14, 2007

Distance: 3.0 miles

Weather conditions: Sunny, no wind 65°F

Notes: I ran this with Brian, who started his official program today. (My program is 16 weeks; his is 18). He mapped out a 3-mile route using runstoppable.com (which I've never heard of but need to check out), but the Nike+ system told me it was only 2.83 miles. I guess I need to calibrate that thing before I get too serious. Anyway, the run felt good; I could have kept going.

Sunday, May 6, 2007

Run: Saturday, May 5, 2007

Distance: 3.0 miles

Weather conditions: Warm and still, not sure of the temperature.

Notes: Ran this with Tracey, and it was the easiest three miles I've ever done. It's so nice to be able to do this thing together!

Monday, April 30, 2007

Run: Sunday, April 29, 2007

Distance: 2.25 miles

Weather conditions: Almost perfect, sunny with a light breeze, 56°F.

Notes: During this run, I rehearsed my sermon for later in the day. It helped pass the time, but by the end, it was almost impossible to focus on the sermon or the run itself. I think it was a good mental exercise.

Listened to the Joshua Redman Elastic Band album Momentum. Good running music.

Friday, April 27, 2007

Running in the rain

On Monday, Brian called at midday to ask if I wanted to run together that evening. I hadn't been out in a while, so I agreed. I met him at 7 p.m. with plans to run from his house to the Cobbs Hill Reservoir and back, and we set out.

Just as we left his development, it began to rain. Then it began to rain hard. Figuring we looked really hardcore, I suggested we soldier on. Let me just tell you, if you ever find yourself saying, "I mean, come on, how much wetter could we even get?" you might want to stop and think about whether you really do want the answer to that question. Because shortly after I said that, the hard rain turned to a torrential downpour. I'm talking about sideways rain, deep puddles from suddenly overflowing drain gutters, rooster tails of dirty water leaping from the tires of every passing car, five extra pounds of weight in your clothes, and your shoes squishing with every step. We were SOAKED.

We turned around.

When we got back to Brian's house, we got some beach towels and dried off. We'd run about a mile and a half, but even though I haven't run much yet this season, I barely felt anything. Our minds had been occupied elsewhere. The psychology of running is so fascinating. If you smile while you run, you'll feel stop hurting and feel happier. If you find the rain entertaining rather than depressing, it won't slow you down.

As I wrote this on my front porch, a soggy man jogged by, wringing out the front of his shirt after a similar spring downpour. He didn't look like he was having much fun. I hope he doesn't have far to go.

Tuesday, April 24, 2007

What this is all about

I am not a runner. Let's get that straight from the beginning. I am a musician. I am a pastor. I'm a husband and a dad. I am even a good athlete, or so I would like to suppose. I am a lot of things. But I am not a runner. In fact, for most of my life, I have loathed running.

I used to taunt my sister, an All-American distance runner, that she had chosen as a sport an activity that normal athletes use as a warm-up, something to keep them in shape so they could play an actual sport.

Resolving to run a 26.2-mile road race, then, would seem like a rather stupid thing for me to do. I am aware of this, often acutely so.

I'm not really certain I can give you a satisfactory answer to the salient question, "Why the hell would you want to do that?" My only answer is, "Because I want to be able to say that I did." And I suppose if that doesn't satisfy your curiosity, or if that doesn't make sense to you, there is no amount of additional explanation that would help much.

Here are some more details about my crazy quest.

The Rochester Marathon takes place on Sunday, September 16, 2007 at 8:00 a.m. It begins and ends within walking distance of my house—but I imagine I'll have a friend drive me there and back. There is a link in the sidebar.

I'm running the race with my lovely wife. The date of the race will be about two weeks after our eighth anniversary, and we'll both be 30 years old when we cross the finish line. Two other friends will be running with us: another of the pastors from Artisan Church, and his wife.

I am using The Non-Runner's Marathon Trainer as my guide. There are plenty of other training guides out there, even for non-runners, but I chose this one because of its intriguing history and its emphasis on psychological as well as physical preparation. It is a 16-week training program whose only prerequisite is the ability to jog for 30 minutes without stopping. There is a link in the sidebar to Amazon.com's product page for the book.

My shoes are Asics GT-2120s. Although I like them, I can't claim any particular passion for them other than that they felt better than the only other pair of 14B shoes the store had in stock. Interestingly, my sister was very excited when I told her what I had bought, because she used the same series of shoe when she was running competitively.

During my training, I will use the Nike+ iPod Sport Kit (even though headphones are not recommended by the authors of The Non-Runner's Marathon Trainer). It's not that I really need to listen to music while I run; it's more that I find the Nike+ system to be incredibly motivating because it tracks your distances and times, gives you real-time information as you run, and helps you manage goals and challenges set by yourself or other runners. I "modded" my shoes by using a simple shoe wallet with a velcro strap that goes under the laces. It works fine for my purposes.

I hope this blog will be another source of motivation for me as I train. Putting it out there for all my family and friends to follow—and for anyone else on the planet to follow, for that matter—means that if I fall short, everyone will know. And writing intentionally about my training will be the best way for me to process what I'm going through. It is my intention to record both brief notes on each of my training runs and longer entries about how things are going and what I'm learning about myself.

Feel free to leave comments or just read along. (There's a link to the site feed after this post.) And if you're in the area on September 16, I sure would love to see you somewhere on the course. Wish me luck. I have to get running now.