Winter Running Rules

Today is December 1st. In my mind it's winter. Since I'm starting my second winter running season, I have made some mental rules for this time of the year.

1. Long Slow Runs Mostly. I have made this decision because of several factors. Lower temperatures impede you from peak performance. Best running times usually occur when the thermometer hits the 50s and there will be fewer days like that for awhile! Also the layers a runner has to wear just make motion a little less crisp.

2. Stretch. Colder temps mean tighter muscles. Days of rolling out of bed and touching the toes a couple times just won't be enough for now.

3. Enjoy The View. There are bare trees that will be draped in white blankets of snow and clearly marked trails where squirrels have dashed by when they heard approaching footsteps. There's the smell of burning maple logs hovering in the air and the muted sound of trains riding rails in the distance.

4. Persevere. Not all winter days are going to feel pleasant. There will be strong arctic winds that will push away a runners resolve to finish. There will be thick snowflakes that blind the path ahead. There will be runs when a warm fireplace and hot cup of coffee makes a whole lot more sense than dashing alone in subzero temperatures. These are the days I remember when I am in a long distance race and I'm tempted to walk or quit, reminding myself I am paying my dues to push through whatever awaits me.

5. Meet New People. As winter arrives, most of my running will take place in a new surrounding. I am relocating to Mansfield Ohio and plan to join an early morning running club. This will allow me to develop some new friendships and get acclimated to new streets and paths. More importantly make new friends who share my same desire.

My Secret Marathon Run

Yesterday I reached a new mountain top by running 27 miles. I have been dreaming, reading and listening to others tell their stories about running a marathon. I made up my mind that I was going to try to run my private marathon far removed from cheering crowds, bands and banners along a quiet stretch of river in Jasper. The "River Walk" is 4.5 miles long if you run it down and back. I divided the run into three segments of 9 mile runs. When I headed out the sun was trying to burn off the frost that blanketed the area the night before. This left my hands a bit cold but I knew that soon I'd be warm as the miles and day wore on. The day was ideal for this lofty pursuit. After the first nine miles, I got a Powerade and took off to meet someone for lunch. I tried to eat wisely and returned to the course for my next nine-mile stretch. I knew to go easy for two reasons; this was my first attempt at this distance and I didn't want my lunch to get the best of me. At about the 11-mile mark I was feeling some fatigue and soreness around my feet. I started to develop a blister but refused to allow it to interrupt my resolve. I was more than happy to know that the 18-mile break was coming soon. I got another drink and retied my shoes. I was curious about the blister and so I took off my sock. I discovered the source of my troubles was a minor irritation caused by a toenail cutting into my next toe. I had bleed and as I healing the dried blood sat under my toe and caused an irritation. It strange how little things like that become more noticeable over the miles. I was now ready for my last 9 miles. I took off a little fatigued and was aware that I was entering the mental stamina phase of the run. You do a lot of self talk at this point to convince your body to keep going. It was at the 21st mile that I became very hungry. I knew my body needed some more fuel or else I'd "hit the wall." I adjusted my plan to stop at 4 and a half miles into my final run to refuel. I told myself that I was getting very close and that I had it in me to finish this run. I took off again with a slow painful shuffle at first but then the fatigue seemed to wane and I felt a new energy and mental focus surging. It was at this point I knew I would reach this goal I decided upon earlier in the day. I remember climbing a hill and reaching a 1/4 mile marker that symbolized my imaginary 26.2 marathon mark. I shot my hands in the air and laughed that I reached the summit I had questioned I could ever attain. I then hurried to the end of my 27 mile trek in a not so stellar 4:25. I am confident I can improve on that time when my first real marathon takes place next year. It was good to know in private what I will soon set out to do in public.

1 Year Anniversary

This Saturday marks the the completion of my first full year of logging my running miles. In my office I have a map of the US with a push pin somewhere near Colorado Springs, as a symbol of how much ground I covered this year.

During that time I have gone through 3 pair of running shoes, competed in 9 races and shed about 10 pounds. Some days I couldn't wait to roll out of bed and hit the road, while at other times I had to work at motivating myself to get going. I don't have any idea how much water and sports drinks, as well as power bars, I have downed during this past year.

As I look back on the good that has come out of a year's worth of running, here are some things that come to mind:

• 1. I have probably become more healthy than at any point in my life and have hopefully added a few extra years on my life.
• 2. I have come to believe that some things which I never saw attainable are indeed reachable, if I am willing to push past my preconceived limits.
• 3. I have made new friends among the community of runners. Seems runners share a more positive view on life and a bond that comes from an intense dedication to this sport.
• 4. I have learned so many interesting facets about running through books, my monthly Runner's World magazine, websites and best of all, simply talking with others about it.
• 5. Running has been a great outlet to process my thoughts and expend stressful energy. I have often ended a session feeling more focused and renewed.
• 6. I have come to enjoy the sights, feeling and sounds that accompany a good running experience. Whether that be the sound of crunching snow beneath my feet, the wonder of God's presence, as cool air encircles me on a starlit night, the sweet scents of springtime air, gentle raindrops falling on my face, the feel of Atlantic's waves as they wash over my feet, erasing the traces of where I've been, or the scurry of leaves that cascade all around me while deer stare amusingly at the sight of a lone runner.

I spent a lot of time on running this past year. It was never wasted time. I anxiously anticipate the start of my second year, wondering what lies ahead. Where will I run? What will I learn? What will I accomplish? What will I write?

Running This Fall

It has been a fun year of racing this year. It started in Evansville in March at the Run Of Luck 7K. After that there were 3 races in Jasper, Herrin IL, Loogootee, Shoals and Bloomington for about 40 miles worth competition this year. Looking at the schedule of upcoming races, you'd think there would be plenty of opportunities but there aren't. Next week there's the Persimmon fest 5K in Mitchell. After that, it looks like I might have a chance for a race around Thanksgiving and one around Christmas. Still it looks like the season is winding down.

Most of my practice runs through the week were confined to the track last winter. When I broke away for the road ways on February 27th, I never really cared for running there anymore. For the most part I head for the track only out of necessity; night runs, tired legs and feet, warm ups or time limitations. This winter I hope to stay on the roads as long as possible but I know there will still be days of lap-counting.

I started logging runs on October 9, 2006 and so my perspective about these daily runs has changed. When I started running I hoped to dabble in a run or two through the year. I never imagined I would have raced so many times through the year. Now that I know what it feels like, I approach my second year of running with a better idea of what to expect. Still there is another goal out there that will nudge me out of my comfort zone... the marathon. As I run under brilliant leaves and clear blue skies, followed by snow covered branches and chilling north winds, I keep in my mind that it is all part of the experience to mold me for my first 26.2 mile quest for survival.

Running this fall my feature very few starting lines but I have made up my mind that I am going to enjoy the journey that leads me to a mountain I once thought I'd never try to climb!

What's Your Motivation?

On Saturday I watched the Virginia Beach Half Marathon. It was cool to see those runners make the turn off the streets onto the boardwalk. That was the same place I ran when we took our family vacation. When the race was over, I was inspired to go for a run. It turned out to be a very fulfilling run because I was able to break a barrier I was wondering if I'd ever surpass, a 4-mile run in under 30 minutes. I was very glad to look at my watch to see 29:41! My closest run at the mark before Saturday was 31:08. The best part of reaching this goal is that the final mile was run the fastest at 6:57. I guess watching a good race motivates me pretty well.

Reaching Goals

Being a first year runner, I have found goal setting to be a mystery. Am I aiming too high and unrealistically or are goals too low and not challenging? I am learning a lot just through this process. I hit some targets this year that have been satisfying. I hoped to cover 1000 miles through the year, to beat 23:30 at the Shoals Catfish 5k, and to run farther than ever on my birthday. On Saturday I was able to reach another goal that had not come easily. It was an ambition I was starting to wonder I could ever realize. I went back to my running log and found the place this spring where I set the goal to run 4 miles in less than 30 minutes. The thought entered my thinking when talking about running with an acquaintance. It was very gratifying to cross the 4 mile mark in 29:41 at a spot on the road near Weisbach. Not a soul was around when I broke through the barrier and yet it felt so good to finally reach a level I was beginning to think was only a dream.

IU Mini: After The Race

Final thoughts on this race...

Things I liked about the MINI:

• Crossing the line in a 13.1 mile race... A year ago that thought was laughable.
• The hills... I figured out what needed to be done and stayed with the plan. The fact that it intimidated others (ie. walking up) gives a runner a big advantage.
• Seeing the IU campus from a different perspective.
• Energy and enthusiasm of other runners.
• See Kelvin Samson & IU basketball team participate in awards ceremony.
• Good food after the race.
• Met a runner from upstate NY near my hometown who finished in the top 150.

Things I didn't care for about the MINI:

• Muggy conditions. Besides a very brief sprinkle at mi.5, the rain held off.
• Stinking, pesky yellowjackets.
• Turn around points where people could cut away from because they were not carefully watched.
• Local news coverage was strangely sparse for such an event. Wanted to read more about it.

Life after the Mini:
Kelly & I milled around after the race and then enjoyed a soup and salad at Olive Garden. Slept an hour when I got home. Did not feel too bad the next day. Just soreness on the sides of my upper legs. Took a nice 4 mile walk. Decided that I will plan for a full marathon in 2008. Resumed running on Monday (very easy running).

Overall, a very positive experience and wouldn't mind doing this race again next year with plans for further strength and endurance training before I toe the line.

IU Mini Marathon - Thoughts During the Race

Here's part 2 of 3 of the IU Mini- "The Race"

STARTING LINE:
Shuffle out the starting line, feeling I am starting out too slowly... But so are most of the runners... Maybe the creeping pace is not so bad, as it harnesses some of the excitement that could make my feet go faster than is wise at the onset... A sardine shuffling along... first mile is all the chatter and laughter... Amazed how relaxed so many seem.. Reminded to enjoy the journey ... I smile, hearing the patter of hundreds.... At 1/4 mile Start picking my spots to find cushion where I can get into my rhythm and not the tempo of the herd. I settle in and glance at my watch at Mi. 1 8:39 (off my goal by 14 sec) I reason, the crowd slowed the pace...I'll make it up.

Mi.1-2
Between these 2 points ... A band is playing on the right side of the street.... A guy is counting from the sidewalk and yells as I pass by, "400 hundred runners to this point". In a good spot for my hopes, yet wondering if I can hold on... Spot a car on Fee Lane that looks like mine... Well, surprise, it is, because Kelly had to run to the store to buy camera batteries!

Mi.2-3
Turn onto N. Jordan Ave, approach Mi.2 @ 8:24 (making up 1 sec.) yet aware that my first hill is before me among frat & sorority houses I have to go into conserve mode. Not as many yelling and cheering as I was told to expect but some were out there to keep us climbing the first big steady hill. Someone had a hose, darted toward the spot to get doused but the shooter missed so I remained dry. Happy to see the 17th st turn marks the end of the climb.. Got to make up for time lost... See the 3 mi. sign and pick it up crossing the point @ 8:36 (25:40 overall). A quick check on how I feel reveals all is going pretty good. I feared tightening shins at this point since that has regularly occurred over the past 2 weeks, but not today! Descending down Jordan Ave., can see top runners have made their return up the street. (They were already 1 1/4 mile ahead) Conversations are still going on between runners. Some one talks about the challenge of returning up Jordan. I make a mental note to be ready. I have just covered a 5k race dist. and have a lot more to go.

Mi.4-5
Watch check @ 4th mile, 8:28, that's using the hill to my advantage but now it's time to climb again. I expecting conversations to start tapering off some now. Except I am just in front of 2 girls who are talking about guys and about some one who did not get invited to their party. I tried to pick up the pace because I really didn't want to run with a soap opera as the background music... I got away only to pass some guy who decided to boast to his running partner about how great his sex life has been for the past 6 months... I wondered if there would be any quiet places on this route. It's getting warmer and much more muggy but try not to think about that too long. 5th mile sign in sight, I hurry and check my watch 8:40 (42:49 total) Get some powerade as I keep moving on Union Street.

Mi.6-7
Now on the rolling terrain for the next 2 1/2 miles... Welcome it because I have trained for this. A good place to employ my running plan, ease up hills and open up down hills. Conversations are thinning out. Surprised to see several people already starting to walk, especially among the top 400 runners. I start passing some on the hills. Look for people I can pace with for short distances... Pretty happy with the way I am taking the hills, although not pressing too hard... Coming up to some of the more serious runners now. Feel this pack is much more serious... More at home with them and I become more aware of my running temperament... I can smile and enjoy but I want to stay focused as I am at the half way point... I still feel well and with a lot in the tank... I know I am going to need it... Mi 6 time= 8:34 Mi 7= 8:26. I have only reached my 8:25 pace goal once and so I am a little high with the pre-race goal. (Not enough accounting for the hills) At mile 7 the overall time is 59:50. It has been a nice plunge down High St, I make the turn at Winslow.

Mi. 8-9
Winslow HILL or MOUNTAIN? By far the steepest climb rises before me. I believe that this is the first great race separator. Several are walking it. Mind games go on at this point with just 5 miles left. I try not to think of it's steep grade. Another runner beside me jokes, "I love hills!" I say "Yeah, me too." We smile and plod up. Reaching the top feels good. I know it's a serious hill because 2 first aid guys in golf carts are ready to scoop up bodies and take them to the ambulance located on the left at the crest of the hill... Figure if I have made it past this vehicle, I will survive my first mini. Just beyond the hill I see mi. 8 and I check in @ 8:45 (satisfied). The next mile (9) is pretty monotonous & turns onto Henderson @ 8:54... (Much slower and I wished that I had turned my feet over a little quicker. I am starting to knock on the door of 9 minute miles) Start wondering if I am losing my steam?... Did I spend too much early on?... Was everyone I passed over the last 8 miles going to fly by now?

Mi. 10-11
I practice this run a few weeks earlier & Henderson St. Felt like the longest mile back then and today feels no quicker. An impatient driver cuts in front of me & I'm riled, which probably helped me come in at 8:53 @ mi.10.... The stretch from Atwater to 3rd is tiring. I really remember little except that I am wearing quickly now. Keep trying to tell my self I am down to a 5 k distance now, but I'm now burning in my stomach & my shorts are dripping in sweat. like running in mud as I cross mile 11 @ 9:35 ... Wishing for more strength training and conditioning now. With only 2 miles left I had to figure out a way to gut it out. Tempted to walk but resisted. Keep running no matter what!

Mi. 12
The turn onto 7th street would lead me to another turn-around by the fountain. This route was not so steep but as fatigue stepped in, the gradual grade up to the fountain seemed tough. Campus students were zig zagging across the path. On the way to the drink I could see runners who were 2-3 minutes ahead of me on their return. They looked tired too... Making the turn, I hear some lady breathing excruciatingly loud... She was in misery but looked determined to finish... Her effort was totally there though a bit unnerving... Heading toward Indiana Ave. I hear Sue & she's smiling as we pass, exchanging high-5s... Reminded that we worked hard for this and this was no time to back off... New energy came over me despite crossing mile 12 @ 9:33... Just 1.1 miles to go. I was ready to find the finish line.

Mi.13
Heard a speaker talk about finishing strong and I have often quoted that to my sons along the tough stretches of life. Time to practice what I preach... As I turned onto Indiana Ave. a little boy stuck out his tiny palm and I gently tapped it as I ran by, while I smiled at this young encourager. The next 1/2 mile was very hard. A steady climb before me that was getting the best of so many runners-turned walkers. Don't know how many I passed on this hill that tested so many wills... Kept hearing a voice say go ahead and walk a little but I resisted... I saw this hill as a metaphor of my life the last two years... They were very hard to me... They represented so many obstacles and doubts and fears I had faced that made me feel so tempted to quit on a lot of fronts in my life... But I thought about how far I had come, of little victories along the way... I thought of new windows of opportunity before me... Of achievements that were laughable when I first met the hill... Of the questions and uncertainties I possessed... I remembered the long miles run way into the night or sweltering noon day heat... of the pains that stood between me and my hills... I decided right there, I would beat this hill with the same passion that I climbed others in my past. I set my sights on the top knowing it was all downhill from there. I could hear the roar of the music when I cross under a railroad truss. Mile 13 was finally in sight and I was smiling and happy that the finish was drawing near... 9:07 (reverse from the last 2 miles!)

Mi 13.1 The Finish Line
The finish line was clearly in sight and my feet felt lighter. I started bouncing and feeling that I had one final kick left for the mystic 1/1oth left. I don't know where it comes from, when you feel so spent in the final third of a race, but it was there! I started passing people along the way. Time was short and few were left that I could reach. My arms were pumping and my legs forgot I was 45. I saw 2 men who were about 50 yards from the line and about 3o from me. They were the last prospects I could try to pick off and only if I gave every ounce left. Ah, this was what I longed for and wasn't going to walk away wondering if had just given a little more. I sprinted faster than I had in many many years and with just a foot away from the line I caught them, lunging my right foot with all the strength I had, as I shouted out the energy that was welling up in me. With 1/100 of a second I toed in first among them. My first mini marathon was at 1:55.27. Euphoria kicked in as I finished the race I will always remember.

IU Mini Marathon.... Prerace thoughts in my head

This will be a little different, as I replay thoughts from race day.
Here's the first of 3 installments.

PRE-RACE:
HOME
4 am. Why do I have to get up so early. If we were just rich, we could have stayed in a hotel up there and got what another hour's sleep?... I need some coffee but not too much... Other than the usual pain in my ankles, the trip to the coffee pot feels pretty good... I guess having 2 days rest and lots of stretching was a good idea... Out the door at 4:45 exactly and it's kinda cool but muggy and very dark!...
ARRIVAL
It's 5:45 am.(or 6:45 Bloomington time) and we just pulled into IU's campus... Plenty of parking available, not sure why I worried.... The walk into the field house to register is still under the cover of darkness... We go in the wrong door and have to zig zag through cones and by the indoor track to register... I look around at all the athletes who will blow by me in this first race... they look so young!... the tables are well organized and I get my packet... I can tell I am nervous cause it's taking me so long to calm my fingers enough to tie on my scoring chip (have a phobia that it will fall off my shoe) and hang my bib correctly... back out the door to be greeted by the break of day but there's no break in the humidity.... I eat 2/3 of a power bar, of which a yellow jacket decides it's entitled to a share... I surrender to it after a few frantic swats at the pest (I'm also a bee-phobic)... One last sip of water takes me toward the starting area....
WARM UPS
I see runners darting across the stadium parking lot in every different direction.... some are stretching under trees, by lamp posts and along sidewalks... Others are just sitting on parking stops chatting so casually... I study the crowd, we come in all shapes and sizes... some look very seasoned for the occasion, others seemed to have decided yesterday that they'd give this running thing a shot!... I start a very easy jog as an all systems check of my body... so far so good... I stretch in the usual ways only hold each stretch a little long and I focus a little more intensely on the muscles and tendons while rehearsing the upcoming miles.... I remind myself this is my first time but that I have covered this distance before on long runs... I think about the hot summer days and hills I have climbed but mostly just how good it is to feel ready for this new venture called the mini... I remind myself of the strategy.... conserve up hills and speed down the other side... there will be many opportunities to employ this tactic today....
RUNNERS TAKE YOUR MARK
we are called to the start line and I wonder, "where's Sue and Charity?"... I look and look and spot them... Now I don't feel like such a stranger in the crowd... We high five each other knowing the hard work we have all put in and feeling like we've won because we've made it to another starting line... The national anthem was sung by an IU student... I figured it would be good but I was wrong as she sounded like someone singing from atop the North Pole, shivering with each note... I thought it was ironic that she sounded like she was freezing, under such warm and muggy conditions.... Once the song was over, it was time for the count down 10-9-8-...3-2-1 and finally we were off! Anticipation, now in the past, my first mini marathon was unfolding in front of me as the crowded mass of runners crossed the start line triggering beeps from their timers, assuring each of us that our times were now being tracked until our return. Most of us tapped our watches as we headed out of the gate.

IU Mini Marathon - A Day After

Arrived on the Bloomington campus before daylight. I was a bit nervous as it took a while to get my scoring chip laced to my right shoe & my running bib on straight. Stepping out of the field house, daylight was just breaking. Headed down to the starting line a did some easy warm ups and stretching. I milled around the crowd hoping to spot Sue and Charity, running friends who have started this new passion about the same time as I did. With 5 minutes to go I found them and we took off on the 13.1 mile course together. Mile 1 was a slow one, as we were all bunched together. That was probably for the best, as it harnessed my adrenaline and kept me from starting out too quickly. About a quarter mile out I lost contact with Sue & Charity

1000 Mile Mark Reached On Labor Day

I just passed the 1000 mile mark with my running. It felt great to cross an imaginary line on Labor Day, alongside a set of railroad tracks on a back road in Shoals Indiana. It happened at around 8:45 am, under blues skies, a gentle breeze and 70 degrees. I do not write this to boast but rather to celebrate a gift God gave me this past year- an intense desire to run.

I call it a gift because it's the only reason I could accomplish what seemed so far fetched 11 months ago. It kept calling me out of bed on cold winter mornings. It lifted me over hills through hot muggy days. It motivated me to run when I felt aches and pains. It nudged me to toe up at the starting line of 5,7 and 10 k races. It prepared me to reach new personal bests from time to time.

Running has been a source of inner healing and renewal during difficult times. Many decisions and creative thoughts have come during those daily runs. I have learned to appreciate God's creative work with each season. I've learned to love the rain, taste a refreshing snowflake and welcome the shade spot along the path.

I now respect those I once thought crazy because I'd see them plodding in familiar places with such regularity. I have found new friends because I was willing to lace up a pair of running shoes and head for a race. I have discovered more can be accomplished than I imagined possible. I have learned to better with disappointments on and off the road, as they are inevitable at times.

Today I felt the joy of a long anticipated reward. No one was around at the moment I past the 1/2 mile utility pole on Ironton Road so as I crossed that point, I imagined a tape was stretched out, as I broke though. As I raised my hands in triumph, I felt release from my shoulders, realizing that entered a new realm in my running world.

This blog will probably mean very little to anyone who sees this post but it's my way of celebrating a personal victory that took slightly less than 11 months to reach. Hopefully it will give you insight into why love running.

I am thankful for the finest encouragement of my wife Kelly and to all my friends who believed I could do this and more. Most of all I thank God for the gift, not to be the fastest but to have this great desire to run.

I have set a goal for the coming 12 months- from October 2007-08- I aim to run 1500 miles and my first ever marathon. In the meantime, I am thinking about my first mini-marathon which will take place this Saturday in Bloomington Indiana.

Nearing 1000 Mile Mark

Started logging my runs October 7, 2006.
As of today total miles run are 974.
That's about the distance between here & Boston!
Next year's distance goal is set at 1500 miles.
Since my last post here are a few good things that have happened:

1. I passed the 800 and 900 mile marks.
2. I ran a personal best one day distance of 18 miles, a 3:06 venture.
3. Ran at least 21 miles on the beach and boardwalk of Virginia Beach.
4. Was 107 out of 398 in Jasper's 5k Staussenfest on August 4.
5. Logged a personal best distance for the week of 50 miles on August 13-19th.
6. Signed up for my first mini marathon race on September 8 at Bloomington.

I have had to contend with some extremely hot runs during this stretch of summer. The results have been slower times and later runs. Sometimes I have had to confine running to the high school track which is slow and monotonous but it sure beats getting on the roads in the dark! I have also had bouts with shin splints but I know now that I can work through them.

Catfish 5K 2007 In The Books

It's over. I am about 12 hours removed from the race and feel good. Yeah, I'm sore and all but it's a "good sore."

Heavy air and overcast skies greeted the runners and walkers for today's run. I was feeling very light hearted, as well as limber and the usual pre-race jitters. I found myself enjoying the atmosphere, talking with others ready to line up. Starting to recognize familiar faces at these festivities and am starting to understand the sense of community runners share.

When they turn us loose, I plotted my path to begin on the inside of the first turn. That was a mistake as I was trapped behind and beside two runners who altered my stride. I patiently waited to finish the turn and went to the far side on the first ascent. While I could feel the adreneline rush carry my feet at the 1st 2/10ths, I knew I was not really over my head at the first descent by church hill as I made my turn in the 2:40's. If it had not been for a similar time a week earlier, I might have panicked.

The mile markers were not accurate but since I knew the course, I hit my split and found my first sub 7 minute on this route all year long. Hitting the cemetary hill wasn't too intimidating and by the time I made the trek back to town I was about 30 seconds faster on my 2nd mile split than I have ever run it.

I was satisfied knowing I was down to the final mile in which I traded positions back and forth with a teenager. I'd win the hills and he would take the flats. As I made it up over church hill for the last time, I picked up a conservative tempo. By the time I hit the 3rd mile and glanced at my watch to see a 22:30 time, I smiled knowing my running goal of 23:30 could be reached.

At the last second, despite my kick, the teen scooted by with a yard to go. I settled for 24th but was more gratified in beating my race goal by 17 seconds. Icing on the cake was that I got a plaque for winning in my age category. I was not expecting that but it felt good to have that moment on course I covered through rain, snow, wind and sun over the past year.

I wonder how I will view this course now that I have raced on it. It was a good day.

This Is The Race I Have Been Waiting For

Saturday I won't have to travel far to race. This one is on the home field. Time for the Catfish 5K race. This was the race I had planned to run last year until I severely sprained my ankle and had to settle for the walk instead.

Looking over my log, I have practiced this course about 50 times since last October. I've learned a lot about this route and about my self too. I have sensed euphoria of a hard run that went well, as well as frustration when my hopes of better times were dashed by pain, fatigue and natural elements. I learned about proper pacing for each unique mile along the way. And how to respect a challenging hill instead of letting it intimidate me. When you run a familiar route long enough you begin to appreciate its nuances. Subtle dips and bends that you need to watch for and the right way to descend a hill or the trees that may provide shade from the heat or a barrier from cold north winds.

I think about the final tenth of a mile and how I have usually had enough in the tank for one last sprint to the finish line. I think about the runs I shared with two of my sons and more recently a boy in my church who want to beat me... (he did!) In fact last week when we ran, I didn't want to get too far behind and so I pushed to the end, being pleasantly surprised that a new personal record was set going into the final week of my preparations.

I am excited about getting to the starting line this Saturday. The weather is supposed to be very nice and I have a feeling a good turnout is expected. I am not operating under the illusion that I am about to win this race, let alone my age category. But I know one thing is for certain, when we are turned loose, I will run with all the passion I have poured out over this course for the last nine months. To do any less than that would be a crime.

To Taste Success

I ran the 5k sponsored by the Marines in Jasper this past Saturday. At the end of the race, I was very happy to learn that I ran the course at a personal best 22:44, which is quicker than I thought possible. An even greater surprise awaited as the were announcing the age category award winners. I ended up placing at the top of the 41-45 age bracket and was given a trophy. I was stunned. I stood there overwhelmed by what just happened. I know I wasn't burning up the road with my speed and perhaps the best runners were off at some other competition but it was an unexpected blessing.
Unlike my sons, who seem to manage to pick up trophies and awards in nearly every sport they play,

Its Been Awhile * * *

That means either I slacked off from running or got busy doing it!

Still @ it and it looks like next week I will hit the 700 mile mark since running last October.

Since last entry I have had a couple positives:

• My April 23-29 miles were a best 48.
• Ran 16 miles on May 5.
• Tomorrow is the Jasper 5K Leathernecks Marine Corp Race- Had to enter just so I could get that T-shirt!

Been running the local 5k course knowing that the big Shoals Catfish Race is less than 2 months away (July4th).
I really want to put everything into that race and will keep gearing up for it.

Spring Running

Here are the reasons I like running in the warm:
1. It's a much better experience when I am not wondering if extremities will turn blue and fall off.
2. It takes a lot less time to get my muscles loosened up.
3. I sweat more and think that's got to chase away any fat that plans to hang around.
4. I usually feel like running "just one more mile."
5. I can soak up some sun in the process.
6. Ahhh, the sights & scents of spring are all around me.
7. I run faster when I am not tethered by 4 layers of clothes.

Up to almost 600 miles of running logged since late October.
This week I ran a 13 & half mile day, followed by a 12 mile day.
Have a shot at my best distance in a week. Personal best is 37 miles.
Next race is another 5k in Jasper on a different route ~ Marine Corp. League May 19th.

Jasper 5K Fun Run Completed

I really thought that a few more weeks would make the chill I felt in the St. Partick's Day 7k race a distant memory. But when I got up this past Saturday and was greeted by gusty 20 degree temp. I came to terms with the fact that I was heading out for another artic-winded race.

About 80-100 runners showed up, including 2 Shoals students and three teachers. When we lined up for the race, we were begging the starter to fire his gun so we could get warm. With a bang, we were heading up a slight but steady incline into a north wind for about 12 blocks. When the gun went off, my feet were quickly weaving through the crowded street. I felt this upward pull as we were edging toward the 1st mile marker. I looked at my watch and saw 7:15 after that point. I was both pleased and a bit nervous that I was probably running over my head at this point. I was aiming for an 8 minute pace, thinking that would be a challenge in this cold.

The next mile was rolling and it helped me maintain a good pace of 7:30. When we made the turn for the last mile, we ran along a river on a tree-lined path that wound continuously left and then right. I expected that on my final mile several runners would cruise by so I wasn't disappointed when just 3 left me in the dust. I could feel my ankles getting tired and my mobility becoming more limited.

Suddenly the trees disappeared and I soon realized I was a mere 2 blocks away. When I saw the finish line timer, I found my kick, seeing I could get a personal best. I crossed the line at 23:37 which did turn out to be a personal best for me.

I had set a goal of running a 5k in 23:30 this summer. I have decided that I need to raise the bar to 22:59. When I got across the line, I forgot about the cold. It was great to celebrate the race with Kelly and new running friends at a nearby bagle shop.

It felt good to run and then talk about running over a hot drink and big bagle. We even dreamed some about running a marathon.... SOMEDAY.

Getting Ready for Jasper's Fun Run

This Saturday I am suppose to run my second race, a 5k. That's 2k shorter than the Luck Of Run on St. Patrick's Day. Since my first race, I've turned up the totally weekly miles and had a personal record on our local 5k course. I have learned that good things happen if I start out a little faster than normal on the first mile. My aha moment was confirmed a week later by my newest issue of Runner's World. It said to shoot for the first mile at about 6% faster than pace.

I will try to duplicate my final week work out before the 7k. Cut down distance, do sprints, eat really smart and drink a lot of water. Looking at last year's Jasper Stassenfest times, I have a hunch the pace will be fast. I just have to focus on running my race and yet know that being surrounded by others will probably help me shave time off. My running goal for this race is 24:30.

My First Bib #325! Run of Luck St Patty's 7k Race

Mission Accomplished!

Here are some reflections of my first race experience. I was wide awake at 5:15 am. on Saturday and rolled out to get geared up for my first race in 30 years. Kelly and I left the house at 7 am. and arrived in Evansville and hour before the race. Rookie that I was I realized about only 100 of the 602 runners had showed up by that point. The jitters, the excitement were running over. Could I keep everything under control until the start?

Did my stretching and warm up jog, feeling unusually comfortable. Sips of water, chatting with new running friends, figuring out how to attach my running chip and running thoughts kept me mentally limber too. At 9:45 am. runners started milling around the starting line. Got my good luck hug and kiss from Kelly and then weaved through the pack to the back third of the starting field. (I read that rookie runners should start back there.)

Runners were gabbing, drums were playing, national anthem was sung, and prerace instructions were given through a mega phone (heard none of that).

As I was getting set, Sue (Shoals high school teacher/runner), her friend Charity and I all exchanged thumbs up. And then the much anticipated words were shouted---"On your mark, get set, GO!"

The waiting was over. All the trainning miles in rain, wind, snow and sun would now be tested.

Since I started in the back, I weaved around the pack in search of my place and pace. I saw the 1st K marker and clicked my watch at 5:12. I wondered was that too slow or too fast? I really didn't know. I asked myself was my nervous energy carrying my feet fast than they should go? I didn't know. All I recall is that I past alot of people early.

At about the mile marker 3 guys passed me but I don't recall any others moving ahead. It must have been at the 2K mark that I heard footsteps to my right and a voice of encouragement. It was Sue. She said she was right here and that she saw my times on my blog and thought that it would be a good pace for her. The rest of the way she was running side by side. Checking to see how I was and reminding me that we were getting closer.

I was worried that I was hindering her but she was resolved that this was the pace she was aiming for. A few times I felt tired but was helped by the sound a feet running in sync toward the finish line. Along the way there were onlookers who cheered and reminded us of their support. The route ran through old parts of Evansville, along the Ohio river, through an old residential neighborhood and back to the convention Center.

The finish line was a bit of a surprise. I was expecting to end where we started. With that in mind, I started my kick but when I saw that it was moved, I let up. I kept looking for the end line but it was hidden from my view until I reached the top of the gentle incline. When I saw the crowd I knew I was almost there. Then I kicked it into gear for the finish passing 4 or 5 runners with less than a tenth to go.

When I crossed the finish line, I was huffing but smiling as I stopped my watch. I looked at it and saw my time: 35:25 or an 8:09/mile pace! Not fast by most people's standards but I was thrilled and shocked. I went straight over to Kelly and hugged my #1 fan.

I thought if I can run a 9 minute mile that I'd consider the race a success. The real reason I was acheive more was because of an unselfish runner and encourager who knew this was my first venture. Thanks, Sue, for not only telling me about this race, but going "the extra mile" to make the first run more than I dreamed possible.

I told Kelly at the end that I was hooked now. I am looking forward to the next race. Jasper 5k fun run??

A nice surpise to cap off the experience: I went to an online race result site the next day and learned I was able to finish in the top 3rd of 600 runners (184th). To end up 12/28 in the age 40-44 men's division was very satisfying. And to think that at race's start the goal was to stay in front of the ambulance.

Crossing The First Line?

I think a runner has to cross many lines before he gets to the ultimate finish line. Yesterday I crossed another one. I registered for my first race since I ran high school cross country, 30 years ago! This Saturday I plan to run in a St. Patrick's Day 7k race at Evansville.

Now my mind seems to be consumed with the starting line. Honestly I am both excited and nervous at the same time.

I have to remind myself that I have already crossed some other lines.

• I crossed the line of will, knowing that it takes more than talking about running to do it.
• I crossed the line of endurance too, recalling some of winter's harsh elements blowing in my face and through my bones.
• I have crossed the line of self doubt going from success if I could run thirty minutes non-stop to running nearly 2 hours uninterrupted.
• I continue crossing lines with personal best times and distances which has meant passing a line of greater expectations.

On so Saturday I will cross a new line when Kelly and I jump in the car and make the two hour drive to my first race. A new running friend sent me this quote from a book she read: "If you can make it to the starting line of a race, you will finish because the biggest obstacle is making it to the starting line." I'll keep that in my head when I place my toe on the starting line this week.

300 MILEstone Means What?

I'm breaking out confetti today because yesterday I crossed the 300 mile line since I started running this past October. I know my party will be short-lived and none will attend it but I will celebrate anyway! What does it mean to run 300 miles?

• It means I could have reached our passed through these cities if I started on my front step. St. Louis, Columbus Oh, Detroit, Nashville, Chicago and Davenport Iowa.

• It means I have spent about 2 full days over the past 4 months beating the pavement.

• It means that I am only 60% from completing the Daytona 500 on foot.

With this being said... the party is now over. Back on the road tomorrow to start working toward mile 400!

Blistering Run

Well I got blistered from yesterday's run. There was snow on the track and so I knew I needed to wear the shoes that had the best tread. Unfortunately now I remember why I stopped wearing my Nikes. At 3 and half miles of my 5 mile run I developed a pretty good bubble on my left arch. Well it's not really arched and that's the big problem. Those shoes are made for some one with arches and so that became a striking point. Needless to say, the shoes will go to the back of my closet now. I'd rather do a little slidding on the outside of the shoe and not on the inside. Thankfully I'm off track today. Tomorrow is slated to be a tempo run. (3 miles at an 8:28/mi. pace) That may be a pretty tall order with track conditions and the way my feet are right now. This may give me reason to hit the 5k course tomorrow.

This Icy Run Really Stunk

Yesterday I was suppose to run 8 miles at a 10:12 per mile pace. I did it at a 9:55 pace so the mission was accomplished.

It wasn't easy to go out for the run today as the temp was feeling like the single digits because of a strong northwest wind blowing all day long. I was very reluctant to get ready but by 1 pm I started putting on layers of clothes, wondering if I had enough to brave the elements. Other my chin turning numb a few times, I was definitely armed for the artic tide.

What I was unarmed for however was an unexpected odor that hovered the track. Across the highway, a farmer decided to fertilize the field with manure. At first, I had no idea what that smell was because I thought, there's no way I could smell those Dover Hill turkey barns, some 10 miles away. It wasn't until I finished my run and drove to the front of the school that I saw the tractor scattering the stuff over the fields. The northwest winds were carrying it down towards the track.

Some elements you try to prepare for while others come unannounced, just like today. That's not only a lesson for running, but a fact in life as well. In the end I was able to overcome both prepared and surprising elements along the way, even ahead of pace!

Speedwork Is WORK!

Today's installment on the 10 week training plan called for "speedwork." It's purpose is to work on, um, speed. I think this is the part of training I find most intimidating.

Mentally I tossed about thinking about the details of my 5 mile work out. I did a mile warm up and a 1 and half mile cool down but it was the in between part that looked like a mountain.

My speedwork consisted of 3 sets of 800 meter runs at a 3:52 pace with a 400 meter jog in between each set. Of course I figured out that it would amount to sub 8 miles in the long haul. That is definitely where I need tobe to surpass my 5k goal for July.

My 800 runs were 3:44, 3:58, and 4:06 which averaged out to a 3:55 pace. So I was off by 3 seconds but I won't let it discourage me.

POSITIVES FROM TODAY"S WORK OUT:

• It just reminds me that speed is going to take work.
• I noticed that with this day's run it was my upper leg muscels that were getting the workout. So now I am aware of where my accelerations are suppose to come from.
• I was winded and so that made me feel like I was definitely working.
• I ran 5 miles and the distance did not intimidate me at all.
• Most importantly though, I think today I really started to feel like a real runner. No, I won't be fast but I will become a runner and not just a plodder.

Tomorrow's schedule calls for an easy 4 mile run at 10:12 pace. If I am not too sore, that will seem easy, compared to today's pace.

Running With Penguins

Today began my 10-week training venture. Of course an arctic blast was at my door, ready to pounce on me at the crack of dawn. Fortunately I had 4 layers on and by run's end, only felt the effects of the chill on my face.

I kicked off the workout with a 4 mile easy run. Well... as easy as it is to run when the wind chill was flirting with single numbers. One upside of running at the track was a strong north wind pushing me down the front stretch. I just kept reminiscing about the warm summer breezes I faced all so long ago.

I actually was about 16 seconds faster on my mile pace than I should have run. I think the cold made me want to pick up the intensity a bit more than I had to. Still, after being chased by penguins for 15 laps, I was rewarded on my final turn. As I took the bend, the sun popped over the treeline, as if to smile upon me for getting out of the blocks, on a morning when it was tempting to hit the snooze button and wait one more day.

Running & Moods

Back in college I took a tempermantal analysis and learned of the 4 basic temperments that I was classified as a melancholy. Boy, was that depressing;) Through the years I have tried at times to supress being a feelings-oriented person. Today I am less resistent to conceal moods; I just try to avoid parading them in whichever extreme. I have come to terms that I am pretty concious of my moods. I keep a running log of which one of the details in the daily record if my runs has to do with my frame of mind. Recently I looked back on the dairy and see fluctuations. Of late I have tended to be in a better frame of mind. Does your mood affect your running? It probably does to some extent. I have found that when I feel angry or frustrated, I usually turn that into fuel to run harder or stronger. If I'm down or depressed, I am lured into mental battles of stopping short of my planned runs on those days. (I have seldom given in but the resolve levels seem to wane when I'm low.) There are running days where I am kind of blank with my mood and I find myself just bouncing from thought to thought when this happens. Of course the days I like best are when I am in a happy mood and running feels like a great dessert that tops my day off. I can not always predict how my moods will effect my performance. But one thing is always for sure, when I am done running my mood is effected. Sometimes I emerge with euphoria. Usually I leave the course content that I stuck it out, and left most negative feelings behind. I can't think of anything that has had a more significant effect on managing my melancholy tendancies as running.

It's a Green Light

Yesterday my doctor cleared me to resume running. Mentally I was prepared to have to wait another week and so it was a very pleasant surprise. Needless to say, I couldn't get home soon enough to see if my body could take the running once again.

I headed to the school's track and started running tentatively those first few laps. There were no twinges or hint of pain and so I proceeded to run a total of 3 miles, with each mile faster than the previous one. At the end I was very satisfied that I had passed the first big test on the road.

Today I mapped out an intensive 10 week workout on my calendar. I am excited be the possibilities that await me!

Clergy On The Run

This photo inspired me from this month's Runner's World. They did a feature on subcultures in the world of the NYC marathon. I was pleased to see a group of clergy runners. I'd love to sit down and talk with them about things like how they got started and what surprised blessings they enjoy when incorporating this hobby with their higher calling. Maybe I'll blow up the photo and then cut and paste a picture of me in this group, since it's probably as close as I'll get to this great race.

I'm Feeling It's About Time Again

It has only been 7 days since I went to the surgery table but in my mind it has felt like forever. To this day I have logged 11 walking miles. Those first two days I walked a mile very gingerly. But on Monday I started clocking myself and I upped the miles to 3. That first day I did it in about 51 minutes but today I knocked some 10 minutes off. My body was walking but my spirit was sprinting to the mailbox! I am starting to feel that my running could resume as early as this weekend which is better than I imagined. So I think when it's time to run, I'll mix it up and try my hardest not to push too much. I wonder if I'll feel like a chain has been broken when I take off.

On The Road Again

I'm not running yet. Last Thursday I had surgery and am not yet cleared to run. That didn't stop me from getting out and walking again. On Friday and Saturday I walked a mile... very slowly!

Today was my first day back to work and I couldn't wait to walk when I got home. I didn't know how far I'd go at first but ended up walking 3 miles today. What really motivated me was when I used my watch to time my splits. By the final miles I was at around 15:30.

What I noticed was mentally I started thinking like a runner as I tried to improve on each half mile split. In that frame of mind, I was pumping arms, walking tall and keeping focused. Though I couldn't run, I began to feel like one again. Happy to being a step closer.

Last Run For Awhile

I look out on this clear and frosty morning, trying to take care of some details in the office before I take time off for surgery tomorrow. Frankly, I really have my heart set on the open road right now. The thing I'd most love to do today is just run until I can't run anymore.

I'm told that I won't be about to do this for a couple of weeks. Others "encourage" me by telling me you'll lose everything you built up to this point. Well, not everything... I won't lose heart or desire. Eventhough I know I have to pause for a short time, I am not going to be disuaded from this passion by some forced r&r.

In fact, I chose to believe once they take care of my little obstacle, I will be set free to turn it up to new levels. Once I get back to form, I will be working with a definite running plan. No more of this randomness about running but rhyme and reason. Running with purpose! This will all revolve around getting ready to race 5ks this year.

Interruptions

Now that I am into running this much, I am dreading a forced hiatus because of upcoming surgery. With 230 miles now logged in since October 9th I have become a habitual runner. I have developed a base for running and now I'm hearing that I will basically have to start over if I am laid up for a couple weeks.

In the meantime I guess I'll get out on the course to walk as soon as possible so I don't forget but mostly to trick myself into thinking I am not stopping for some minor inconvenience.

Since my last post I have enjoyed two accomplishments. I bested my 5k running time to 24:47 (just 77 seconds from my summer race goal) and I ran the farthest in a day with 10 miles as the new personal best. This second attainment cost me though as I haven't run that well since then. I guess that's a costly lesson for a rookie running.