Paid Time Off...

Where did the last few weeks go? It's almost 2011. My wife and I have been home just one weekend this month and will have been on the road more days than at home in December. There is a lot to talk about so for this post it will come in the form of random-thought paragraphs.

• I've worked 1 2/3 days in the past 2 weeks. Rough life, huh? If only employers would go for schedules like this, think of what it could do for your training.
• Anyone could train for a marathon if their training ground was the beach. I was fortunate enough to spend 5 days in Mexico with my wife and her family. We had a great time including an early morning 13-mile run for me! I was only going to run 10 miles, but what's a few more miles when you're running on the beach next to clear turquoise-blue water? (I don't give too many personal shout outs but I have to give one to my sister-in-law's boyfriend for waking up early on vacation to finish the last 2 miles of my run with me.)
  
• I got some new running shoes: Muzino Wave Precision 11. They are the ugliest shoes I've seen in awhile, but it's not about what you look like, right? They are very comfortable and light weight. They are a neutral shoe, so if you have a neutral stride, they come highly recommend.
• Tomorrow begins the official 18-week program for the May 1, 34th Annual Lincoln National Guard Marathon. It will be nice to be on an official training schedule. Lately I've just been running whenever and however far I've felt like (which too has it's benefits).

I hope everyone had a great Christmas and get your 2011 running goals ready! I encourage you to add "run a half-marathon" or "run a marathon" to your New Years resolutions!

By choice or sheer pity...

Jimmie Johnson recently won his 5th straight NASCAR Sprint Cup. I don't follow NASCAR, but a co-worker who does informed me that one of the reasons why Jimmie Johnson is so successful is he has the best pit crew. Just like a NASCAR driver, every runner needs a great support team.

Running a marathon is a very individualistic achievement. No one is going to physically help you on Mile 22, but to get to that point you are going to need a great support team. Before you embark on your training for a marathon or half-marathon, take into account the impact your training will have on your family and friends. I learned really quickly the new "I love you" was my wife allowing me to wake up on Saturday mornings for multiple hour runs without compliant or reservation. Whether by choice or sheer pity my wife sacrificed time, energy, and fun for my running achievement. From not leaving on vacation until I got my run in, to drawing an ice bath after my marathon, or sacrificing an entire shelf in the refrigerator for Gatorade and energy gels, and even running up a monster hill with me on Mile 11, she was there every step of the way.

The best thing you can do is involve your family and friends as much as possible. They may not be able to directly train with you, but think about including them on some of your shorter runs. Bring the family, dog, and stroller on those easy runs and make a rest-and-recovery day solely dedicated to spending time with family and friends doing something they want to do (which isn't rubbing IcyHot on your legs.) Talk about your training with family, friends, and co-workers, but not too much. I'm sure my co-workers felt like they were training for a marathon, as much as I talked about it.

So before you start on what will be a very personal, individual, holistic running achievement, think about your support team. Unfortunately, you'll have to find the second best support team because I have the running support team equivalent to Jimmie's.

Let's do the math...

The only way to accomplish your goal is to take the first step. Even just thinking about completing a half-marathon or marathon is a start. It will be interesting to see the final 2010 statistics, but the most recent data shows:

• 397 Marathons took place in the US, up 6.7% from the prior year
• 9.9% growth in the number of marathon finishers
• Average marathon time: 4 hours 35 minutes 42 seconds
• Nearly 468,000 total finishers

So let's do the math...468,000 finishers / 310,923,350 estimated people in the US = 0.15% of the population completed a marathon last year.

Not many things are going to put you in an elite group of 0.15% of the country's population, so relish in that fact!

Within this elite group I'm sure you'd find a plethora of training regimens, injuries, stories, and journeys. Besides completing a marathon, those 468,000 finishers have another thing in common. They all took the first step (and an average 42,000 during the race).

What's holding you back? Take the first step and start thinking about completing a half-marathon or marathon.

These people are doctors...

Last week I was running on the treadmills at the Student Center for Healthy Living. The Center for Healthy Living boats a row of treadmills looking out into the beautiful scenery of a parking lot (maybe they put the treadmills there to make it seem like you're running outside? If so, it's not working). Anyway, I chose the furthest treadmill to the wall so only one person could run next to me (anti-social, I know). I got on my treadmill and noticed the treadmill next to me was "Out of Order." (Perfect, double buffer). I glanced over from time to time to read the warning that would flash across the screen: "Treadmill Unavailable. Please call the Help Desk or your Local Authorized Dealer."

During my short 3-mile run a handful of people came over to the treadmill, read the warning, and disbursed. A few started by pressing buttons, but would leave when they discovered the treadmill wasn't going to move. A few minutes after the last unsuccessful attempt a couple came looking for some treadmills. "The Boyfriend," as he'll be referred to, put on his headphones and started running on the treadmill adjacent to the broken one. "The Girlfriend," as she'll be referred to, put on her head phones and started button mashing the broken treadmill in hopes that her magical touch would make it work.

The Girlfriend attempted to enter different combinations of buttons to no success. I hesitated telling her the treadmill was broken because I figured she could read. She continued to press the start button, check to make sure it was plugged in, and every other troubleshooting technique she could think of. None of them being READING THE SCREEN. In my head I couldn't help but think, "Someday this girl is going to make lots of money as a doctor, nurse, or pharmacist?" and I'll give her the benefit of the doubt, I'm sure she's extremely smart, but I wasn't about to tell her it was broken. I was totally content with running and enjoying the display of stupidity.

After a few more attempts she finally threw up her hands in disgust and turned to The Boyfriend for help. The Boyfriend got off his treadmill and proceeded to troubleshoot the problem. He pressed some buttons and tried to disconnect the emergency stop key. Surprise! No success. Meanwhile, The Girlfriend took the liberty of hijacking his treadmill. The events that transpired could only reach its full hilarity if you were there or on Danny Tanner's America's Funnest Home Videos, but The Girlfriend unaware that The Boyfriend had left his treadmill running (and at full speed) unsuspectingly stepped onto the treadmill. The Girlfriend's legs flew backwards and she proceeded to face plant onto the treadmill. She let out a loud shriek as the treadmill fed her out onto the carpet behind. She sat there for a few minutes laughing, maybe half crying, and hiding her embarrassment. I couldn't help but crack a smile and think "serves you right for not reading."

No doctors were harmed in the blogging of this event. But the profession as a whole might have taken a small hit. How did those two get into medical school?

Brrrr...

Good morning runners and triathletes! ( I know the blog and my personal training has strayed away from triathlons recently, but stick with me, we'll circle the wagons eventually).

Is anyone still running outside? If you are, congratulations...you're crazy! It's too cold in the morning and too dark in the evenings for me to run outside, so like most people I've resorted to the indoor treadmill. I'm not the biggest fan of running on a treadmill, but it's better than not running at all.

For those still braving the elements, here are a few things to remember:

1.) Hydration
Many people think because it's cold and they're not sweating as much as they normal do, they might not feel like or need to drink as much water. Wrong! Just because you're not sweating buckets like you did during the summer months doesn't mean your body is hydrated. Remember to drink before, during, and after your runs.

2.) Shine Brightly
The sky is grey, the landscape dreary, and insane Christmas shoppers are out and about. Be sure to wear bright colors and reflective clothing so that cars can see you. Be safe out there!

3.) Layers
Sometimes dressing for the conditions can be a challenge. Remember when you were a kid getting ready to go sledding? Of course you're blazing hot inside, but those extra layers will pay dividends once you get in the elements. Wear multiple layers to prevent overheating or under-dressing. You can always remove a layer if you get too warm.

So just remember to watch out for insane shoppers armed with motor vehicles, patches of ice, and yellow snow.

Stretch.....Yeah!

I recently read an article on flexibility and how it helps your running, which reminded me of the Lil' Jon song lyric, "bend over to the front and touch your toes," which reminded me I can't touch my toes, which brought to light the fact I should probably become more flexible. You'd think a guy with monkey arms could touch his toes, but its a long way down there, okay?

While there is some debate on whether being flexible has a direct correction to running faster, the point of the article was stretching and having good joint and limb mobility will help prevent injuries and allow for a full range of motion...which could increase speed.

When should you stretch? Before or after? While there is some debate on flexibility's correlation to speed, there's an all out war on when to stretch, before or after a run. Runners will swear by either point in time. I tend to stretch after a run or workout, but do what works best for you. Do some experimenting and try stretching before workouts for a week, then try stretching after workouts for a week. Determine which one worked best.

What's great about stretching is that it can be done anytime and anywhere. So on those days where you don't feel like working out or you're feeling guilty you haven't stuck with your training regimen, throw in a quick 20-minute stretching session and at least you'll be contributing to your marathon or triathlon success.

Benefits of stretching include increased flexibility, improved range of joint motion, improved circulation, and stress relief. So, let's all pledge to really concentrate on stretching and stretching correctly.

Hopefully in a few months I'll be able to say, "Shorty got low, low, low, low" and ran faster!

A better tagline...

I don't want to use this blog as a soapbox, but something yesterday really bothered me and I want to address it. Yesterday I was watching TV and a commercial came on the television for a new video game titled "Call of Duty:Black Ops." The commercial depicts ordinary citizens and celebrities (Kobe Bryant and Jimmy Kimmel) engaging in close quarters military combat. At the end of the commercial the tagline appears "There's A Solider In All of Us." Well...sorry Activision, but I disagree. I don't think everyone has a little solider in them and that's what makes the people that defend this great country so special. While I don't think it was Activision's intention to directly compare the pimply faced 12-old that will buy the game and spend hours rotting his brain to the smart, talented, mentally and physically fit, brave men and women that leave their family, lives, and careers to defend this great nation, but I would suggest they change their tagline. I would recommend a less audacious tagline like..."Everyone can complete a marathon!" (While it probably won't help them sell video games, it would be truer than their original rubbish.)

It's all about the race shirt...

The Beer and Bagel Run was a great event. Running on an “off road” course provided variety and a change of pace from triathlon training. The course was laden with hills and even required you to scale down a steep grade, jump over a small steam, and climb-up the other side of the ravine with assistance from ropes. The event played host to almost 1,500 runners, 3x the number of participants from the year prior. The event also boasts the best race shirt in the state with famous tag line, “I’m a drinker with a running problem.” Which got me thinking about my drinking problem…just kidding. It got me thinking about race shirts.

It’s all about the race shirt! Tip to race directors, if you want people to sign up for your race…have an awesome race shirt. My wife says the only reason she enters running events is for the race shirt and I know she isn’t the only one who feels this way. What makes up a good race shirt? I think it starts with a good color. No one wants a salmon pink race shirt, sorry Cirque Du Soleil 5K Vegas. It should have a good race logo. It also should NOT be overloaded with sponsor logos, sorry Race for the Cure 5K. While I support the Susan G. Komen Foundation, I do not support putting sponsor logos on the front, back, and even the sleeves. I also think it should be Dri-Fit material or equivalent, because a cotton t-shirt says “we’re cheap and we know nothing about running.” (See Previous Blog “Let’s Talk About Socks….” for reasons why cotton sucks.)

So race directors, just remember when someone is asked on Monday “How did the race go?” People will usually answer with the following three subjects:

1.) General consensus of the event (“It was fun” “It was awesome” “It was tough”)

2.) Course Description (“It was hilly” “the course was flat") and

3.) T-shirt (“The t-shirt sucked” “the t-shirt was awesome” “the t-shirt was ugly”)

Day 1 of Tri Training...Yikes!

And so it begins...training to be a triathlete. Swim, bike, run.
Day 1 Workout: (30 minutes SWIM, 30 minutes RUN)
30 minutes of running? Are you kidding me? Piece of cake! I just got done with a marathon, I hope I can run for 30 minutes without stopping. (Note the extreme overconfidence because later in this process I know I'll get put in my place, but right now I'm going to reap the dividends that come with running a marathon, which equals being able to brag about running for long periods of time or distance.)

Based on my limited triathlon research, it appears training is geared around heart rate and time, rather than distance and pace. So...30 minutes of running=Done, no idea on distance or pace.

Next the Swim Workout. I have yet to get a gym membership that offers a pool. I will obviously need to get in the water at some point, but today just wasn't the day to get that done, so I Googled "Swimming Substitute Workouts" and Google delivered about 276,000 results in 0.35 seconds. Since I feel swimming will be my weakest event because 1.) it's most people’s weakest event 2.) limited pool time and 3.) most likely poor technique, I really wanted to find a good swim-like workout. I found what seems to be a good alternative weight room workout for swimmers and triathletes put together by Ben Greenfield, from Pacific Elite Fitness.
The workout consists of:
WARM UP: 15 minutes of row machine or ladder machine. Today I chose row machine. Fun times!

ARMS: [3 Sets, 15 Reps] of straight arm pull downs, bent arm pull downs, and standing cable row

LEGS: [2 sets, 15 Reps] of leg kicks and kick backs. I attach this little band thing to my ankle and kick out like I was kicking a soccer ball. It didn’t feel like I was really doing anything, but I’m sure it was working something.

CORE: [3 Sets, 15 Reps ] of Superman's, Bike Crunches, and Mountain Climbers. I love how ab workouts have fun names, so they don’t sound so torturous.

All these should be done with limited rest in between sets. And you know what? When I was done I thought to myself, it does kind of feel like I just got done swimming, so kudos Ben Greenfield, you really do know the muscles used in swimming.
So...Day 1, I'm considering a success. Not too sore, felt like I got a good workout, and of course had fun doing it!

Beer and Bagel Run Off-Road Race on Sunday! Never done an off-road race, so I'll keep you posted on how that goes.

We had a winner (and only participant) for the Running Costume Contest Idea. A sweet prize package to be gathered and sent soon. I hope you all feel bad for not participating.

“100 Mile Week” to hopefully happen soon. I got to get over this season’s first cold before I go and wreck the temple.

Get out there and run! It’s getting colder outside….

I just felt like running...

I think we can all agree Forrest Gump is a timeless, classic movie. So… when my employer had a “Halloween-Dress Like a Movie Character Day,” I thought what better way to honor the greatest fictitious runner of all-time (come on people, he ran 3 years, 2 months, 14 days, and 16 hours, across the country twice before stopping), than dressing like him for Halloween.

So…come up with some Running Halloween costume ideas and post your ideas or pictures for those looking for last-minute ideas. For the most creative idea maybe a treat can be mailed or sent to you. (Logistics to be considered later, might be an empty promise, so don’t get you’re hopes up, but I’ll try!). Please keep the costumes ideas classy.

Here of some ideas to get those creative brains turning:

GO AS…..Steve Prefontaine:
Costume: Running shorts, running singlet, and a mustache. Simple, yet inspiring.

WEAR……that old wedding dress with a race bib and some GU gels attached and
GO AS…. “A Runaway Bride!”

Contest ends Midnight of October 31st. Pictures of you in your Running/Halloween costume will only increase your chances of winning.

Best of luck and Happy Halloween!

Check for local Fun Runs and Costume Fun Runs.

Those in Omaha, the Omaha Running Club is having a FREE Halloween Fun Run at 7PM tonight! 156th and Dodge.

Bright Ideas for the coming season...

October 18th!?!? Are you kidding me? It’s been almost a month since I ran my first marathon! Where has the time gone? Are the days getting shorter? Winter is almost here! Anything but winter!

I’m assuming most of you have had similar thoughts or have similar feelings towards winter months, if not, congratulations you’re a freak.

Real quick…over the last month I’ve fielded a few questions that need answering:
• What’s next? Another marathon (of course!) I’ve read over and over that once you complete you’re first, you’ll want to do another one. I’ve found that to be true. So logically the next question is….
• When? I’m not sure, most likely the May 1, 2011 Lincoln Marathon! (If anyone else has that marathon or half-marathon circled on their calendar, let me know! We can train together!)
• In the meantime? I’d like to prepare myself for a full spring schedule of the Lincoln Marathon and some shorter distance triathlons. So I plan on hitting the pool and riding my bike indoors (got a new CycleOps indoor trainer)

But enough about me, let’s talk about YOU (and maybe some more about me):
How are we going to stay motivated over the winter months?
How are we going to find time to train?
What are ¬we going to do to beat Seasonal Affective Disorder (SAD)?

First of all…it’s not winter yet, which means don’t put your bike away, don’t stop going on walks or runs, and don’t use the excuse “it’s to cold outside.” If this was winter, we would all be in shorts and a t-shirt! So maximize those sunny fall days and don’t get stuck on the couch, because if you’re like me, come January you’ll be wishing for a 40 degree day! Which leads me into how we’re going to stay motivated during the winter months…

Bright Idea #1: Set Weekly Goals!
Set a weekly goal of walking or running (Ex. 20 miles) and if you accomplish your goal, reward yourself with something…maybe a Scooter’s Latte or a new stocking cap. Don’t set extreme goals, but something that is reachable with a little hard work and some extra effort.

Bright Idea #2: Find a friend!
Hopefully you have at least one friend that is willing to “train” with you. Having someone hold you accountable and vice versa for those early morning runs or strength training sessions will give you that extra reason to get up in the morning and head to the gym. Find someone that has similar goals so you’re training might be similar, which will allow for some friendly competition.

Let’s move on to When are we going to find time?

Bright Idea #1: 24 hours, 24 opportunities!
A day lasts 24 hours. It always has and it always will. No matter your schedule I know we all can find time to train. Wake up an hour early, stay up an hour late, or spend 30 minutes of your lunch hour walking, running, or doing some simple strength training exercises.

Currently I work full time and am taking an additional education class, so while I’m not the busiest person, I do want to prove to those more busy and less busy that it can be done. So in the coming weeks I am challenging myself to run 100 miles in one week! I will run 3 times a day, varying distances, to prove to myself and others that you can find time if you put your mind to it! (And your calendar)

Don’t be S.A.D! What are we going to do to beat Seasonal Affective Disorder (SAD)?

Bright Idea: #1: Take advantage of nice weather!
If you find the forecast to be unseasonably warm, head outside for your work out. Running on the treadmill or working out in the gym can get old and redundant, so if the temperature gets comfortable, try heading outside for some Vitamin D!

Bright Idea: #2: Mix it up!
Two weeks of grey, cold winter days got you down? Mix it up with a workout that you’ve never done before. Attend a spin class, attend a martial arts class, or maybe try the popular P90x! Schedule a workout that’s different from your normal routine and look forward to it! Maybe you’ll enjoy it so much it will become your new hobby or passion!

Hopefully these ideas will get you thinking about how you will solve the winter blues and jumpstart your workouts.

Please post any suggestion, comments, or your own bright ideas.

Stay tuned for Century Week (100 Mile Week)!!

Bring "Hood to Coast" to Omaha

Calling All Runners(and/or Movie Lovers)
In my search to find my next event to train for and my recent fascination with relay races I stumbled across "The Mother of All Relays": Oregon's Hood to Coast.

http://www.hoodtocoast.com/

This event looks awesome! Someday I hope to put together a team and be lucky enough to get a spot in the event (it's sold out the last 12 years in less than 24 hours each time). In the meantime the documentary sports film "Hood to Coast" will have to hold me over. Take a look at the movie trailer and post comments of what you think?

Help bring the movie to Omaha or your community. Details can be found on their website:
http://www.hoodtocoastmovie.com/

For those who live in the Omaha Metro area, I suggest contacting Filmstreams at INFO@FILMSTREAMS.ORG
If this is something you'd like to see, let Filmstreams know!

If the film happens to pass us by, you can bet there will be a movie night at my house. Bring the popcorn! (And your running shoes!)

Welcome to Lincoln! (By way of Omaha)

After recently completing the 3rd Annual Market-to-Market Relay: an 84.43 mile, 6-8 person, 21-stage relay race, my new interest is now long distance relays. How does it work? The 84 mile course is broken into 21-stages with each runner taking on 2-3 stages. Stages range from 3-5 miles on a mixture of trails, paved roads, gravel roads, and highways from Omaha to Lincoln, then just like a relay race the runners “hand off the baton” throughout the day on their way to the finish line. The tagline for Market-to-Market is “84 miles, 21 exchange points, 6-8 person teams, 1 unforgettable day.”

Well...kudos to the advertising folks that put Market-to-Market on because they are totally correct on the unforgettable day part. We finished Saturday and my team and I haven’t stopped talking about it, posting on each other’s Facebook, and texting memories, funny moments, and inside jokes that only members of Team Pumpkin Patch or participants of a Market-to-Market would understand.

There is no other race environment like it and with limited spots, if you ever get the chance to run one, I strongly recommend it! In fact…if you’re lucky enough to win the entry-lottery to get in, please call me because I’d love to run another one!

http://www.markettomarketrelay.com/

Thoughts and Thank Yous

10. Everything you read about a marathon is true and then harder.
I was officially introduced to “The Wall” around Mile 21. Today the Wall meant lower body cramping and lower back spasms. I tried to push through it, but was unable. I ran walked the last 4 miles.

9. Gatorade Endurance > G2
G2 is great, but apparently there is an Endurance Formula Gatorade with additional electrolytes and sodium. Upon drinking this magical elixir, I felt like I could finish without walking (at least for the next 500 yards).

8. 1st Marathon
Everyone along the course was amazing and super nice. The general consensus when they heard this was my first marathon was, “you chose a real tough one as your first.” So…if you decide to take on a full marathon, I recommend you choose a fast, flat course. Not that I have any regrets about choosing Omaha, but there were a few hills that I might avoid even in my car.

7. Dear Miley
I’ve said it once and I’ll say it again… “Party in the U.S.A.” is pure gold. Without it I know I would not have crossed the finish line.

6. Dear apl.de.ap and Taboo
Because Fergie and will.i.am get all the recognition, let it be known that the Black Eyed Peas have the catchiest songs ever.

5. Thank You Body Glide
Enough said.

4. Runners are amazing people.
Today there was a participant who was blind. He was led 26.2 miles by bicycle and ran a great time. Also on the course today was a mother-father combo pushing their son in a wheel chair and a woman completing her 93rd marathon. All amazing. All inspiring.

3. PRs
The race director stated “I have a feeling there are going to be a lot of PRs (Personal Records) today.” I turned to my wife and said “Yeah, right!” To which she reminded me no matter what my time was I was going to PR. (Hey! It was like 6AM in the morning!)

2. Thank You Volunteers
Thank you to all the volunteers who acted as “Human Cones,” handed out water, and made the Omaha Marathon a memorable and special race.

1. Thank you Friends and Family
Thank you to all my friends and family who wished me luck, came to watch, and thought about me today. Without your support, this wouldn’t have been as special or as memorable. So...thank you so much everyone for your love and support.

Even though official training for the marathon has ended...the blog will continue. What's next? I don't know, but you can't start thinking about the next one until the pain from the first one goes away.

**Race for the Cure is next Sunday. If you haven't registered, DO IT. It's a great 5K for a great cause!

Let's talk about socks...

I was asked on two separate occasions this week about socks and running socks, so I’m taking that as I sign the readers (all 2 of you) are hungry for knowledge about socks. So…here is everything I know about socks!

1.) “Cotton Kills”
While light weight and comfortable, cotton absorbs moisture instead of letting it evaporate or “wick” away. Many backpackers and campers will recognize the saying “cotton kills” as it’s recommended you not where cotton clothing while enjoying the great outdoors. After a long day of hiking your damp, sweaty shirt may not seem like a big deal until the temperature drops leaving you with a wet cotton shirt sucking away your body heat, which can lead to hypothermia or in extreme cases, death. While wearing cotton running socks is unlikely to lead to hypothermia or death, the same principles apply. As you’re running or walking your foot will sweat. Cotton socks will be unable to evaporate the moisture, so as the sock continues to absorb, it can lead to “hot spots” and eventually blisters.

2.) Choose the right material
People will have different preferences as to the style and cut of the sock, but one thing we can all agree on is material. Avoid 100% cotton, for the reason stated above. Choose a sock made of synthetic materials, such as polyester, nylon, or acrylic. With new advances in wool blends, wool socks also make great running socks. Apparently, wool can hold 22% more moisture than a cotton sock, so wool is great for keeping your feet dry and regulating temperature. I know what you’re thinking “Wool socks! My feet will burn up from heat.” But I’ve recently found this new wool technology to be amazing at wicking away moisture and your feet DO NOT get hot. For more details on this magic, check out smartwool.com.

3.) Black or White
Again it’s personal preference as to what color of socks you like, but a recent running-store clerk told me, “Choose black or grey socks! It will hide dirt better and you can wear them a couple times before washing them.” While I’m from the school of “one and done” meaning you wear a pair of socks once and then wash them, I know more people are going green and might appreciate saving the environment by way of wearing their socks multiple times.

4.) Specifics
If you are having specific problems, try a specific sock! I was amazed at the different types of socks you can buy (Apparently sock technology is a big deal), but there are socks for blister protection, arch support, maximum drying, cushioning, support, etc. So if you feel you need some additional arch support, try arch support socks. If you feel you need blister protection, grab some blister preventing socks.

5.) Don’t be surprised
Don’t be surprised by the price tag on some of these socks. One pair of special running socks might cost you the same amount as those 24-pack athletic socks from Wal-Mart, but don’t be discouraged by the price or quantity. Do you want 24 pairs of socks that will cause blisters or a few good pairs that will keep your feet happy and healthy?

In conclusion, pony up the money for a good pair of synthetic material socks that will wick away moisture during a run. Your feet will thank you!

A fortnight...

Apparently Monster Month was such a challenge that it prevented me from blogging. While that’s not entirely true, the last three weeks have presented some major hurdles in the quest for a marathon. The one that sticks out most in my mind and the one you’ll probably find most enjoyable was my first attempt at 20 miles. I had reached the pinnacle of my training and felt like I had 20 in the bag. The day started with me completing my normal pre-run routine: drinking some G1 Gatorade, a quick stretch, strapping on the running fanny pack (please hold your laughter…you need to drink water on long runs and the fanny pack is both fashionable and functional), and setting a stellar iPod play list.

Ten steps into my run, my water bottle flew out of the fanny pack and cracked on the pavement, spilling all but 2oz. of the water. Twenty steps into my run, the wind would not allow me to keep my earphones in, preventing me from listening to my stellar mega mix (which by the way includes my new guilty pleasure song: “Party In the U.S.A.” by Miley Cyrus). So right then and there I should have just stopped and called it a day, but the “run through challenges” mentality took over and I decided to continue.

Three miles into the run and my stomach began to slosh. I had chosen a hearty helping of beef stew for lunch (we’ve crossed beef stew off as an option for the pre-race meal) and around mile four, the beef stew and the “pinnacle” of training met.

After quickly tossing the contents of my undigested beef stew on the side of the trail, I decided to walk back to my car, dejected after not being able to go 20 miles. Immediately doubt seeped into my mind. “If I can’t go 20, I can’t go 26!” “Did I train enough?” “Did I train too hard?” “Did I not choose the right training plan?” “Why did I choose beef stew for lunch?”

Thankfully, all these questions were answered a few weeks later. After struggling through a few shorter runs with cramps in my right calf (cause still unknown), and a strain in my neck (probably caused by my arch nemesis: the treadmill), I was able to run 20 miles and near my race pace of 8:15 per mile. So…a fortnight away from the marathon I feel I can go 26.2 miles, I feel I’ve trained to the best of my ability (whether or not that was enough remains to be seen) and as to the beef stew…it was good, but we’ll leave it off the menu for awhile.

The monster mash...

Sharks have a week dedicated to them, Monsters get an entire month! This week I started what some marathoners call the “Monster Month.” This month will consist of the longest runs a runner will complete prior to the marathon. On the four weekends I will complete runs of 16, 18, 20 and 20 miles in order to prepare the legs for the grueling 26.2 mile race.

Monster Month is a very important month. You have the most to gain, but you also have the most to lose, as an injury now could end any attempt at a marathon. So for the next month I really need to focus on diet, nutrition, sleep, making sure I listen to my body, injury prevention and most importantly, completing these long runs.

On Saturday I kicked off Monster Month with 16 miles around Lake Zorinsky. I ran the first 4 miles with a co-worker, which made the first four go by really fast. Running with a friend or training partner (hopefully they are both) is really underrated. Running with someone really takes your mind of the daunting mileage ahead.

I was able to maintain race pace for the entire 16 miles, which is a huge confidence booster for the weeks ahead. After shutting down the iPod at the 16 mile mark I proceeded to walk a few miles to loosen the legs. While doing so I think I dabbled in what some runners call “The Wall.” I had burned 2100 calories and I could really feel my blood sugars drop. A little sick to my stomach, a little dizzy, pretty warm, and pretty thirsty I trudged back to my car where I sat there until I felt well enough to drive home. On the drive home it really hit me that this “science to running” is really serious.

I tried to take an afternoon nap, but was too tired to sleep (hopefully you’ve experienced that). I couldn’t get comfortable with my legs hurting, so I just decided to get up. I looked for something to eat and replenish my calories, but nothing sounded good and sense Saturday my stomach has been weird and my body pretty wrecked.

For those (probably 1-2 people) that read this…any suggestions of what to eat? Drink? The problem I’m running into is I need to eat a lot but I get full quickly. Please post some suggestions of healthy foods or snacks you like to eat, that would be good for replacing calories.

Thanks!

Finding recovery in Chicago...

For elite runners my training schedule would by no means be considered difficult, but as we all know I’m not an elite runner, so a week dedicated to recovery was a welcomed one. The training plan, now half over, dedicated a week for lower mileage, slower paces, and time to get your legs back under you before the final 6 week push to add miles.

On Monday, Wednesday, and Friday when given the choice between “Rest or Cross- Training” …I chose REST! It’s very important to keep your body rested, because a rested body is a happy body. Pushing your body to the limits or past the limits in training only opens the door to injury, so it’s important to listen to your body and give your muscles proper time to rest/recover.

On Thursday night when given the choice between staying in Omaha or traveling to Chicago…I chose Chicago! On Friday I completed some cross training by moving furniture and boxes up a 3-story Chicago building. Stair climbing and weights training are a great cross training activities; combining them was intense! It rained Friday night and Saturday morning, spoiling my plans to run outside in Chicago, so I resorted to the hotel’s exercise area, which for the record, might have been the nicest hotel exercise area I’ve ever stayed in. While running on a treadmill isn’t always fun, running on a treadmill in a different location wasn’t too bad. (I’ll get my chance to run outside in Chicago in 3 weeks, when we return for vacation. Running 20 miles will more than make up for both trips)

Training Tip #2: Change your scenery! Instead of running your normal route and normal distance, introduce variation in your training including: distance, surfaces, and route. It’s been proven that we create habits as runners, which can lead to plateau performance. Instead of running 2 miles, go a little further. Instead of running on the street or running on the treadmill, switch to forest trail or gravel road, and instead of running that boring old route you do every Tuesday, mix it up and run in a new neighborhood or a local trail you’ve never run before.

Prepairing for recovery...

In an effort to decrease recovery time or probably just provide a placebo mental edge, I’ve gone overboard in purchasing running apparel. I believe there is a science to compression wear; it just seems to make sense. Compression apparel provides thermoregulation, increases circulation, and reduces muscle oscillation. For those less scientific readers (including myself prior to reading the benefits of compression wear) it means: it keeps muscles warm, increases blood flow, and prevents muscles from vibrating or unnecessary movement (energy).

Starting the probably unnecessary, but confidence building purchases was a pair of knee-high Saucony Compression socks. I wear them after my runs and by the following morning my legs seem to have more pep than usual and less pain. Due to the tightness of the material, the socks can sometimes be difficult to put on, but probably the most difficultly comes from justifying buying a pair of socks for $25.

The next purchase came just hours later (It should be noted that online shopping is very addicting like QVC), when I purchased a pair of Croc Prepairs (Shouldn’t they be called Repairs!?!) The Croc Prepairs boast the ability to enhance recover after athletic activity by reducing peak pressure by up to 50%, reducing peak muscular effort by 24.6% and provide an improved opportunity for blood flow and fatigue relief. It should be noted that the US Ergonomics testing of Crocs Prepair footwear was performed by Crocs Inc. so actual percentages may vary from 49% to total crap, but either way I swear I can tell the difference.

Marathon Training Update: I had a great 14 mile run on Saturday, maintaining a pace of 8:33 per mile. I don’t know what the difference was between last Saturday (12 miles of difficulty) and this Saturday, but whatever I did differently, it worked. I am really happy about two things: 1) I found some great energy gels: Clif Shot Blocks: Cran Razz flavor, best tasting gels I’ve had yet and 2) this next week is a recovery week consisting of only three intermediate distance runs, topping out at 6 miles!

Possible case of man jealousy...

It was an “Easy Run” or light day yesterday (2-miles @ 9:01 pace). I have been running my long and intermediate runs at a faster pace than I should, so I really wanted to concentrate on running a slower, more consistent pace. I was getting my iPod playlist ready, when headed down the trail sprinting to their finish were two men, probably fresh off some P90X workout. Both men were in very good shape and 5X more muscular than me. Upon finishing, they proceeded to congratulate each other by saying back and forth “Nice work, Mike!” “Do work, J!” After acknowledging my presence they wished me “a good run” and informed me “It’s a hot one out there!” (92 degrees, 90% humidity).

With my playlist set I was ready to take off until I was struck with sheer panic and embarrassment. “Oh great! These muscle heads are going to see me take off and laugh at my slow pace.” I decided to walk a few hundred meters (hopefully out of their site) and then began my workout. After taking off I got to thinking, “Why should I care what other people think?” For all they know I could be starting my 100-mile ultra marathon workout run, justifying my slower pace. Something for everyone to remember is “One man’s mile could be the equivalent of another man’s marathon.”

I was proud of myself for at least sticking to the pace I had originally set out to run, but wished I hadn’t ducked from their site. Don’t be embarrassed by your pace, how you run, or how far you’re running. Take pride in the fact you’re out there running, working hard, and challenging yourself. Sure, there is always going to be someone faster, stronger, and a better runner than you, but at the same time there is always going to be someone faster, stronger, and a better runner than them.

Representing my people...

The highlight of my running career thus far came on May 5th, 2010. The legs felt good, the pace was great, and motivation to beat some of my fellow co-workers allowed me to finish first place for my age division for the Peak Performance sponsored Cinco De Mayo 5K. My friends and family found it fitting that someone with ¼ Mexican heritage would win the Cindo De Mayo 5K, so in addition to “representing my people,” it was nice to receive recognition for running, setting a Personal Record (PR), but most important it solidified in my mind the training I was completing was paying off.

That is probably the last time I finish first in my age division or otherwise, but I get the same satisfaction from achieving a goal time or feeling I had a good race. I think it is very important to set goals. Goals can vary from a goal time, to not walk, or simply to finish a race. People should find satisfaction in achieving the goals and accomplishing what is important to them! Be realistic in your goal setting and allow the goals to be reachable. Nothing is more defeating than an unreachable goal. Attached below is a great article from Runners World. Read and post some comments about the amazing feats you’ve had in your running career!

http://peakperformance.runnersworld.com/2010/05/may-12-dr-walter-bortzs-40-years-of-marathon-peak-performance.html

Funny!?! This hill looks familiar...

When I complete the Omaha Marathon (notice the confidence) on September 26, 2010 it will be exactly one year to the date from me stumbling across the same finish line of my first official running race (Omaha 10K, described below). In a sense, on that hopefully great day (notice the cautionary confidence), it will be a culmination of the hard work, training, and lessons learned over the past year. I was reminded of an earlier race and some hard work this weekend when I decided to take my training to the actual marathon course. I started and completed the familiar 10K route before adventuring into uncharted territory. What I found waiting for me after the first 6 or 7 miles can only be described as "treacherous."

Around mile 8 I began ascending a hill more worthy of the term “hill” than any other I've run. About midway up the hill I realized this mountain was very familiar. The pain in my legs triggered some muscle memory, which quickly allowed me to realize where I was at. I was ascending the dreaded hill from the Omaha Zoo Run (which to date is the hardest race I've run. At the foot of the hill my Nike+ told me I had 5 miles remaining in my run. Before I reached the peak of this monster it told me I had 4 miles remaining. This should give some indication to the size of the hill and the slope is nothing to scoff at either. On the Omaha Marathon website, the course is described as "17 miles of relatively flat terrain, 8 miles of rolling countryside and approximately 2 miles of "real" hills. I think I found where one of the "real hills" is located.

Professor Omaha 10K

My story continued with signing up for the Omaha Marathon/Half Marathon/10K. I signed up for the 10K thinking that by signing up for a race event, I would then complete the necessary training to finish. I searched and found a pretty good beginner 10K training plan or “Couch-to-10K” plan that would get me ready for race day. For the most part I stuck with the plan only missing a few days.

Training for the 10K presented me with a crash course in Running 101. The first lesson learned revolved around the right pair of shoes. Little did I know my worn out Nike Air Max ’87 remakes, nor my Rasta-colored New Balance 676s would cut it when it came to real running. (Apparently running shoe technology advanced since 1987) It was only after the 10K and continued training that I took note of my aching shins, knees, and feet after my runs. My body definitely took the brunt of the poor decision not to invest in running shoes.

I showed up to the 10K in a blue cotton cutoff t-shirt, maroon Temple Owl basketball shorts, and my Rasta-colored olive/gold New Balance 676s (which the day of, determined would be more comfortable than the Nike Air Max ’87). My second lesson in Running 101 came shortly after the starting gun sounded: Pace. I ran the first couple miles just about as fast as anyone, only to slow down on a hill within the first mile and from there was content to trudge the rest of the way. If they had kept mile splits for the 10K that day, my best guess would be I ran a 5:30 first mile. Most of what I remember from that day is my friend standing 100 yards from the finish line encouraging me to dig deep and finish strong. He had finished well before me and I remember muttering, “How can I dig deep, jerk? My legs are going to fall off.” My pace didn’t budge an inch and I crossed the finish line in 50:56.

The race day events, race, and being around real runners really lit the fire in me. As I watched other 10K participants and half-marathon finishers cross the finish line I judged a lot of books by their cover and thought “If they can do it, why couldn’t I?”

Tip #1: If you’re just getting into running and looking for some additional motivation, sign up for a race! Cast aside your fears that you’ll be the only rookie, you’ll look funny, you dislike when people watch you run, etc. Trust me when I say you’re not the only one and participating in a race and being around real runners will allow you to “look off another student’s paper” in the course of Running 101.

How This All Started...

My love for running started after a long night of drinking...I don't remember the exact date, not because my long nights of drinking occur that frequent or because the amount of drinking that took place caused me not to remember the date, but because at the time going for a 5-mile run didn't seem like a momentous occasion to mark in the personal history book. Only now after completing several 5Ks, a 10K, a half marathon, and in two months completing my first full marathon, does this date hold a special place in my heart. (Whenever it may have been).

What I do remember about that morning was waking up really early feeling miserable and thinking to myself the only cure to this misery was to go for a run. That may seem like an odd solution and at the time I know it struck me as odd because I didn't like running and never had. I got out of bed, put on a pair of New Balance 574s and went tearing out of the apartment at, what can only be described as a blistering pace. (*Please note the pace and distance could be totally skewed due to the newness to running and/or the alcohol). Anyway, I remember running a blistering pace for 5-miles, which again could have been as little as 1 mile, but I remember finishing and thinking, "WOW! That was really fun."

Both my parents were distance runners. Both ran in high school and still hold school records in various running events, so I was probably was genetically meant to be a runner, but never saw the fun in running around in a circle. "Nascar for the Legs" didn't seem all that appealing to me so I chose to do other things.

Where does that leave us now and moving forward? It leaves me here, in front of a computer, on what runners know to be an "Off-Day" blogging about running, my now obsession with the sport, and the desire to share it with others. Moving forward I hope to continue to share my story, some insight, information, humor, interesting finds, and anything else that may come to mind while out running.

Happy Trails!