Back of the Pack

Life is winning, has won...but I, ACTUALLY am the champion!!!

2011-07-11T08:01:00.000-07:00

So my plan to race a 70.3 distance in September on 12 weeks of training after ZERO training since IM Lou in 2010 has almost (15% chance left) come to an end. I am NOT disappointed.

Like my title presents: Life is winning, has won...but I, ACTUALLY am the champion!!!

The training is not going to a plan and it is getting too stressful to continue. Anna getting her Masters is the priority. So, it is my responsibility to watch after Owen and provide her with as much time as she needs to study.

For 2 weeks I struggled to get in a swim, a bike, a run.....it was all too stressful. Putting stress on a exercise induced stressed body, does not help one train.

I am 35.....I have plenty of years to race. Not being "in" with the sport is a tough pill to swallow, but it is a sacrifice I am willing to make. Owen and Anna need me now.

So, we will see where I go from here...still have plans to run and ride when I can, if I can....but life is winning, but I have won....(DEEP, I KNOW!).

From the Back of the Pack

Howlin' Half (70.3)

2011-06-22T07:42:00.000-07:00

So for Fathers Day I get a present from Anna and Owen.....I get to register for a Half-Iron!!! NOW, my plan was to not race anything until next year. However, Anna offered it up and I accepted.

So, September 25th in Jackson, MO - - Howlin' Half by SplitMasterTiming - - VERY GRASSROOTS.

So how does one prepare for a 70.3 in 13 weeks without having done anything since August 29, 2010 (Ironman Louisville)? We shall see......

In my heart and my mind I know I can go right now and complete the distance. It would hurt, but I know how to pace and manage my "matches".......

So as of today, I got up at 430am and hit the trainer for 45 minutes.....SCORE!!!

I am gonna have to make sacrifices (nutrition, getting up early etc.....).

We shall see - - till next time
From the Back of the Pack!!

10 miles of Hell (hills)

2011-05-23T10:10:00.000-07:00

So I am on week 17 (I count backwards!) of training for Heart of America Marathon. It is considered the 3rd hardest marathon in the U.S. It is hilly and hot....did I mention hilly? If you know me, I LOVE hills....I hate flat. I tend to be stronger on hills and get bored to easily on flat runs. Well, I guess I am getting what I want then!! I will be running Rock N Roll Half (tentative) and St. Jude Marathon in December. One day I will hit my 50 in 50 states (so far...MO x 2, IL x 2 & KY). By December, I will add in TN as well!!!

Saturday morning I set out for what I called 10 miles of Hells (hills). I picked the hilliest route I could think of. I completed it in 1:54:36. I am OK with this. When I am purely running marathons, I don't focus on time or pace. I am in it for the fun of it. I think I had a 11:30ish pace, give or take a few. It was a constant up, then flat, then up...see it here http://www.mapmyrun.com/routes/view/34976888. Overall I was happy!!!

NEEDS: My biggest need right now is a new pair of shoes. My Saucony Fastwitches are DONE. The forefoot is gone. I changed my stride and no longer heel strike. I am getting a pair of Newton Issac's on June 4th. This will tremendously help with the cause.

The best part of THIS training....Everything has been completely 100% done around Owen and Anna's schedule. THAT IS THE A #1 goal. I promised Anna, that if I can do it this way, then I wont do it. It is challenging to schedule around Owen and Anna's daily and weekly activities, BUT at the end of the week, when its all done without a selfish anything.....I am successful.

P90x Update: I struggled out the gate with p90x this go round, but I am man enough to admit it. Honestly, the concept is great and I get it. However, I CAN motivate myself to run 20 miles of hills in 100 degree weather, BUT I CAN NOT do an hour in my basement in front of a TV screen. My focus is on my running. So I am utilizing the workouts in the manner and way I see fit. Is it the p90x way....NO. But it is working for me and I am getting back the shape and endurance I had for Ironman Louisville and THAT'S the goal.

Distance running and triathlons are my identity in a way. Even back in the college days, there were a few of us that were in the SEMO VERY TINY gym, busting weights nightly....it is what I do and it is my go to stress reliever. Some people find a quite room to think to clear their heads.....ME? I run long or hit the gym for a high HR/ low weight workout.

Enough for now!!! Until Next Time!
From the Back of the Pack.

Like Starting All Over Again.....Jeesh

2011-04-13T10:58:00.000-07:00

So, I went thru a weird funk from basically August 30th (Day after Ironman Louisville) - April 3.....Had No/Zero motivation to do anything fitness oriented. I couldnt even get myself to go jog 2 miles or even workout with weights. Looking back at all my posts after IM Lou, you can see I tried everything possible to stay motivated or in some kind of shape.

Do a lot of athletes hit this wall?

70% of my unmotivated-ness was GUILT. I was feeling guilty from all the time I didnt spend with Anna and Owen while training....One has to admit that IM Training is VERY Selfish. So when I was done, I couldnt find it in me to ask for any time to run, bike etc. Plus, I am not about to lose my family to something that doesnt pay the bills.

20% of my unmotivated-ness was $$. This is pretty self-descriptive....so no need to write anything else.

10% of my unmotivated-ness was injury. Not sure if it was going from IM fit to zero fit, but my back was slipping out 2-3 times per week and I had a tear in my groin and hip.

Fast forward to April 3....I was feeling bloated, out of shape and NONE of my clothes fit. I was becoming that guy. I did an f'ing IRONMAN and now I had gained 20 lbs of fat and lost all endurance.

So I have set some achievable goals, in hopes of keeping me motivated and staying fit:
1. Highland Biathlon - May 30th, 2011
2. Heart of America Marathon (Tentative)
3. Rock N' Roll Marathon - October 23rd, 2011

Never did I think, it would be like starting over.....But Holy Shit. I have no endurance, no stamina etc....but slow and steady it shall be and I will come around.

Till Next Time - - From The Back of the Pack!!

P90x Update

2011-01-23T05:15:00.000-08:00

I stuck with the program for 5 days!! Then I got the pink eye in both eyes, plus an upper respiratory something? Go figure.....

Days 1-2: I was skeptical, but stuck with it.....
Day 3: I found out that Plyometrics kicked me in the ass.....but I kept it up and did my workout as best I could.....
Day 4-5: paced myself and got thru......
Day 6: Sick
Day 7: Sicker - but have meds and will conquer this sickness!!!

So what did I learn:
1. P90x is the real deal.
2. I used bands not weights and I have never felt this worked out ever....I like the bands
3. I saw changes in the first week.....I was sore, but I saw some changes....
4. I have set p90x as a goal now to accomplish and conquer. I did an IM, I will do this and thats what got me thru the workouts without quitting and whining.....I kept telling myself "you did a freaking IM on the hottest day of the year....dont puss out on an hour of this!!!" It helped.

So beginning on Jan. 24...I will fully begin the 90 days......

More to come -

From the Back of the Pack!!!

Day 1

2011-01-17T08:45:00.000-08:00

So my brother gave me his P90x Cd's and I was using the plyometrics and the yoga Cd's....my excuse to not partake was "because I go to the gym, don't want to be stuck in front of a TV." That's just an excuse.

I turn 35 on Feb. 1. I am not int he shape that I would like to be. I have been doing the Primal Blueprint, with some good results, and I have been going to the gym 3 times a week and doing about 15 minutes of cardio followed by 35-45 minutes of weights. I am starting to feel like that guy...its just not all coming together. PLUS, I am starting to get burned out on going UP to the gym every night to workout.......

So Anna and Owen were asking me what I wanted for my birthday? I didn't know. Then I thought I want a chin-up bar, some weights and bands....I'm gonna test the p90x theory. So, that s what I got for my birthday gift early.

So today - January 17th - Is Day 1.

Biggest fear....Bonking out during the workout. But, just like IM training...its all about pacing yourself and setting achievable goals for the movements.

What did I learn today:

1. The workouts are tough, but doable....Just pace and do your goals and TRY.
2. I am not strong at all.....Int he gym I can do lots of reps with light weight, BUT I can not push up my own body weight? I am doing push ups on my knees....jeesh.
3. I am even more weak in the back! I am using bands to complete the back exercises.
4. I have NO core strength....I could barely do Ab Ripper X.....WTF...

Oh well....I am committing to this!!

From the Back of the Pack!

Happy New Year…..Great Google Mooglies

2011-01-03T08:44:00.000-08:00

Short one this week…(that’s what she said)!

Spent New Year’s and day after on couch with jacked up back AGAIN….think I have some nerve damage or herniated disc AGAIN…...

New Year, time to set goals, but unlike years past…I am going with reasonable obtainable goals…here goes:

1. No more procrastinating
a. I put too much off and start things, but don’t finish.
i. Already cleaned basement, threw stuff away, took holiday stuff down and re-organized the man cave and all home computers (all networked and wireless)!!
2. More patience with Owen
a. He is only 4 – got to let him grow
i. MAYBE MY HARDEST GOAL – BUT I WILL OVERCOME!!!
3. Get healthy (physically and mentally)
a. EAT LESS CALORIES
i. Primal is going good - - just need to eat less calories, when doing nothing!
b. Lower body fat
i. More cardio, lighter weight/higher reps
c. Get core and overall strength up/back
i. More core work
1. 2 back/nerve problems in 2 weeks = very unhappy person
4. Stop/Slow the financial hemorrhage
a. So far so good – NO IM = SAVE $$$
b. Anna racing = SAVE $$
c. Me racing 1-2 Olympics/Sprints = SAVE $$
5. Help Anna race and support her
a. !!!!!
6. Live/Love more
a. Enjoy life – only have one!!!!

From the Back of the Pack!!!

Experiment by accident proves positive!

2010-12-27T06:22:00.000-08:00

So for 4 weeks straight I did everything as well as possible according to the Primal Blueprint. Anna has been on board and easing into it. Things have been great….not really losing weight, but definitely losing body fat, no headaches, no need for Tylenol and Ibuprofen etc, Haven’t been sick yet, and the biggest again is no nagging migraine symptoms…THEN THE HOLIDAYS HIT!

I did 90% well thru the holidays, and this is how the experiment happened by accident, then became purposeful! Anna (and others) have been skeptical of my migraines being gone just due to eating differently, as well as no need for meds. So, in the holiday spirit, I decided at dinner on Christmas Eve to eat the soup that my sister-in-law made (had beans etc) and the cornbread (BIG CARBS)….it was all good, however within 10 minutes I had a splitting headache. So I tell Anna. She is still in disbelief. So, I tell her, I will eat normally (as I did in the past) this weekend, and see how things go.

I didn’t over do it, but I ate some candy, ate normal foods etc….AND all weekend I had migraine symptoms and had to use Tylenol and Ibuprofen. I also had issues with insulin levels going up and then crashing. So on Sunday, I went back to eating Primal!!! No meds on Sunday, or Monday and everything leveled out……..Not sure if Anna believes me, but I know through experimenting that Primal WORKS…..

It is also amazing that within 3 days of eating “normal” I put on 6 lbs of body/water weight? If that isn’t enough o make you feel like crap, I don’t know what is. All weekend, I felt bloated and nasty. So back to the gym I will go, and back to eating the way that is working for me.

From the Back of the Pack.

Getting Strong now and Growing!

2010-12-13T07:52:00.000-08:00

Not much going on in life from the back of the pack! Holiday season is in full swing, so that means parties, food, candy, sweets, alcohol, shopping, stress, stress, and some more stress…….UNTIL this year!!!

So far, life has been great on many different levels…..before I started focusing on changing my behaviors and being positive, the for mentioned stress WAS my life at this time. However, with my new found focus, I am enjoying this time of year for the first time (honestly) in my adult life.

I think some of the things that have helped are ME not stressing:

MONEY - We budgeted for Christmas this year and it has made a world of a difference. NO stress about how to pay for gifts.

FAMILY - Looking at Christmas thru my sons eyes and trying to make it the most exciting thing I can for him. Of late I have put Anna and Owen first (where they should have always been, but I had jaded views), in turn this has made this season AWESOME. We went to Anna’s work Christmas party and I had a blast as did she…..last year I was an ass, and I will leave it at that. I wanted to make it up to her and show her I can change….I think I did. Lately, we have been more connected and closer than ever. This makes me happy and sad. Happy because its where we should be….Sad, because I realize I was an ass for way to long and Anna and Owen didn’t deserve that.

POSITIVE – Lastly, just staying positive and not letting the little things bother me….it will work itself out. I received a medical bill on Saturday for $600 from a year ago? Why it didn’t get covered, I have no idea? Instead of worrying about how to pay and getting angry, I shrugged it off, put it in my bin and will deal on Monday and pay when I can, and however I can? Anna was shocked at how I handled it, but, I just told her “what’s the alternative? Get pissed and ruin the day….nah, I’ll call someone Monday.”

I have been feeling really good about my changes and I am only getting better. The future is bright. (that was me patting myself on the back)!

As for 2011 – got no real plans for racing. If I can sneak an oly or sprint in there….then so be it. I really just want to focus on getting healthy and my weight goals…..I’m kind of over the stress of if I NEED to do anything…..NO I don’t. I am not the type of person that needs to race. PLUS I can’t afford to all the time. I SPENT SO MUCH on the IM, that it eats my gut….I could have paid my car off! If I could feel the way I do know, regarding happiness in life and the way things are with the family….I would give up racing permanently, to stay this way!

PRIMAL UPDATE:
Primal is going good to great? I was amazed that at 2 Christmas parties…I had NO sweets, cake or anything. Didn’t even have a craving for them. I got a little off track with quantity of food. Everything I ate was what I should be eating, just ate too much (I think). I am down to 196, which is only 1.5 lbs….but I am noticing physical changes, especially in my stomach and chest. I am back on track today. Not that I was necessarily off track….just not 100% focused.

Anna says she thinks it is working for her too! She says it is great not feeling bloated all the time. She even says it is pretty easy to do as well. We talked about if she could get her body in shape for her 2 Dr.’s approvals that we would consider trying for another child!!! That made her happy.

From the Back of the Pack….

Going Strong…+ a cavewoman!!

2010-12-06T09:20:00.000-08:00

As of today……….197.5!!! If keeping track, that is 6.5 lbs in one week. I have not gone hungry, I have not sacrificed anything and I have not killed myself in the gym for hours on end. On Saturday, I ate breakfast as usual, did 1 hr and 15 minutes of med to light cardio, than swam (PLAY) with Owen for little over an hour and never once got hungry or low…..IT WAS AWESOME! AND the cool thing, is that Anna is NOW on board. She said she wanted to try it to, since she say how easy it was.

I think my Banana Cream Peanut Butter Raspberry Smoothie put her over the edge! Since Anna is Type 1 Diabetic she really has to count the carbs, to make sure not to give too much insulin, since it will drop her fast and that another story!

The whole smoothie (3/4 blender full) had only 40 carbs. She ate it for lunch and said she was full all afternoon. Then we had a kick ass dinner that only had about 40 carbs total (in hindsight I made too much stuff), and she said she was full!

Now with her diabetes, she is going to have to eat some carbs (even if unnatural), thus keeping her insulin up a little. But hey, at least she is trying!

Banana Cream Peanut Butter Raspberry Smoothie
Ice, 1 banana, 2 cups coconut milk (unsweetened), 1 tbsp peanut butter, 1 scoop vanilla cream whey, 3 packets equal (optional), ¼ cup raspberries – BLEND IT and DRINK IT!

Until next time – From the Back of the Pack!

Primal Update

2010-12-01T07:51:00.000-08:00

So, this “going primal” is pretty damn easy and actually beginning to work. As of this morning, I weighed 199 lbs – if your keeping track that is 5.5 lbs in 5 days. I know the most is due to cutting back the night snacks and limiting the carbs, but I feel great. Even Anna is commenting on how she should start cutting back her carbs (and she should she is type 1 diabetic). She is noticing that I am not having a hard time finding things to eat.

Again, I am AGAINST any and all diets. I am using the MDA as a blueprint (just like Mark says). I like the gym and training of endurance events, so I am not using the Primal fitness, but incorporating different types of fitness that I have used, studied, seen into my daily routine (i.e. p90x, trx, plyometrics, tri training, etc….)
Sample Menu from 11/30 and 12/1 with nutrition info:

Tuesday, November 30:

Breakfast: 480 Calories / 30 grams Fat / 11 grams Carbs / 33.9 grams Protein
3 eggs, 2 slice of ham, ¼ cup shredded mozzarella, 1tbsp of butter, coffee with equal

Snack 1: 110 Calories / 0 grams Fat / 29 grams Carbs / 1 grams Protein
1 Organic Banana

Lunch: 707 Calories / 40.1 grams Fat / 38 grams Carbs / 50.4 grams Protein
1 bag salad mix, ¼ cup shredded mozzarella, 1 baguette roll, 4 oz shredded chicken breast, 4 tbsp organic Caesar dressing

Dinner: 1053 Calories / 72.6 grams Fat / 40.9 grams Carbs / 59.1 grams Protein
1 bag salad mix, 6 oz pot roast, 2 tbsp organic Caesar dressing, 2 tbsp extra virgin olive oil, 2
cups squash, 2.5 cups mixed peppers, 2 cups mushrooms

Totals: 2350 Calories / 142.7 grams Fat / 118.9 grams Carbs / 145.4 grams Protein

Exercise: 40 minutes StairMaster

Notes: 1. Was FULL all day 2. Too many lunch calories, can cut out baguette 3. Too many dinner calories, BUT, was stuffed on vegetables and salad 4. Didn’t have ANY night cravings after working out…..was still stuffed.

Wednesday, December 1:

Breakfast: 405 Calories / 22.4 grams Fat / 6.9 grams Carbs / 35 grams Protein
3 eggs, 2 slice of Oscar Meyer Chicken Breast, ¼ cup shredded cheddar, coffee with equal

Snack 1: 199 Calories / 6 grams Fat / 28.5 grams Carbs / 7.6 grams Protein
¾ cup All Natural Plain Dannon Yogurt, ½ cup frozen blueberries, ½ cup frozen raspberries

Lunch: 467 Calories / 29.3 grams Fat / 12.4 grams Carbs / 41.7 grams Protein
¼ cup shredded cheddar cheese, ½ cup onions, 1 cup squash, 1 tbsp Hellman’s light mayo, 5 oz canned chicken breast, 1 tbsp extra virgin olive oil – OPTIONAL (Low Carb Tortilla, 80 calories, 3 fat, 19 carbs, 8 protein)

Snack 2: 81 Calories / .5 grams Fat / 21 grams Carbs / .3 grams Protein
1 Granny Smith Apple

Dinner: 518 Calories / 45 grams Fat / 13 grams Carbs / 19 grams Protein
1 bag salad mix, 2 tbsp organic Caesar dressing, 2 Oscar Meyer Jumbo Hot Dogs

Totals: 1670 Calories / 103.2 grams Fat / 81.8 grams Carbs / 103.6 grams Protein
w/ Tortilla: 1750 Calories / 106.2 Fat / 100.8 Carbs / 111.6 Protein

Exercise: Lower Body Weights, Abs, 10 minute Cardio

Notes: 1. Cut out mozzarella for cheddar and lost 75 calories and 4 carbs (Cheddar is less Carbish than Mozz) 2.Filling Full all Day 3. ENOUGH Energy for workouts 4. NO CRAVINGS

As you can see, everything I have eaten is simple, normal foods, but just being conscience of what I am eating, basically getting all my carbs naturally.

Some other things I have noticed:

1. Have had less headaches (usually 1 headache a day).
2. Have taken less Tylenol and Ibuprofen (Usually 2 Tylenol and 6-8 IB per day for headaches).
3. My moods have been CRAZY positive….Even Anna has noticed.
4. My energy levels are way up.
5. Not getting the 2pm tired feeling.
6. More motivated.

Anyway just an update to track the progress.

Until Next Time, From the Back of the Pack

Get Primal.....

2010-11-29T13:26:00.000-08:00

Disclaimer: In no way am I bitching in a poor, poor me way! I have lived a good life and have met awesome people along the way. However, we never should get static and we always should keep learning and evolving into better humans..this is just me contemplating yet another change!

Well, I have found something new that I am going to give a shot and see if I can make this work? It is no secret that I have always fought the battle of the bulge! Age 18 – 299 lbs. Age 21 – 168 lbs. Age 25 – 200 lbs. Age 30 – 220 lbs. 08/29/10 (IM LOU) – 191 lbs. 11/26/10 – 204.5 lbs. I am tired of going up and down and not feeling good about myself.

In my readings of lately and trying to find “me” and make me a better father, husband, friend, all around god person, I have started to find things that I need to change. I came across and old saying that we probably all have heard, but I for one never put much thought into it – “you can begin to love others, until you learn to love yourself.” The more I thought about this quote the more I realized I have never really loved myself. Maybe, this is the reason for some of my inpatients, my stresses, my anger? Maybe if I could become the person I know I can be, I can find a way to fix all my issues?

In my life due to me being so insecure with myself I always conformed to what others thought I should be, or I conformed to what I thought others wanted me to be or I conformed for the simple sack of not getting picked on……either way, in 34 years, I never really chose my path…..until now. You could say it is sad, but I am finally making decisions and choices based on what’s best for me and my family.

I came across a blog the other day (forget how) “Marks Daily Apple” – and it has intrigued me greatly. All the information was making sense to me and giving me a vision. The essence of the blog was living primitively when it come to health, eating and play. In a nutshell, eat like the caveman did – get the grains, flours and pastas out of the diet (aka – low-carb dieting). We’re not talking Atkins Diet, or Zero Diet, or taking all carbs out or fasting etc. We are talking getting the nutrients, carbs, fats, proteins etc the old fashioned way – MEATS, VEGETABLES, FRUITS, NUTS etc……

Over the past 7 years (since I got into endurance events) I have always fought the carb craving, and I have lost 99% of the time! I didn’t eat a lot of vegetables or fruits. I was always tired, couldn’t get my weight down, always had a spare tire, even at my lightest, AND had issues with my blood-sugars (bs) dropping…..AND I’m not a diabetic (I’ve been checked). So, yes, I was a little weary of trying this, but what if it could help me. I am a proof is in the pudding type person.

The average person (me included) eats 300-400 grams of carbs per day. Carbs drive insulin, which can drop dramatically if not held constant. The average person doesn’t eat enough fats and oils, thus not getting the necessary nutrient (naturally) that we need to not be tired, to have energy and not drop our bs. Based on Mark Sissons approach, to lose weight effortlessly, we should aim for 50-100 grams of carbs per day, and to maintain effortlessly, we should aim for 100-150 grams per day. Along with this, Mark has outlined exercise, rest, etc….you can read for yourself here – Marks Daily Apple - and do the research yourself…..PLUS it’s really a neat website with a TON of FREE advice etc….

At a new weight of 204.5 (11/26/10) - I began this journey. I will have to post pics and results along the way (hopefully – not even 65% guaranteed to happen).

My Biggest Fears:

1. No Energy
2. Hunger
3. Carb Cravings
4. BS dropping

11/27: Saturday
Calories: 2265
Fat: 111.7
*Carbs: 121.5
Protein: 192.8
Note: Had back sprain so no real exercise, so couldn’t judge BS dropping or lack of energy, BUT, felt good all day and didn’t have a 9pm hunger craving (first time in YEARS – I always eat before bed).

11/28: Sunday
Calories: 2047
Fat: 80.8
*Carbs: 142.5
Protein: 118.7
Note: Could have had better calories and fats and proteins. Carbs a little to high, but I was saving myself for some Bud Light Lime and a Guiness…..Probably shouldn’t have, but they were tasty!!!

As I write this today….I have gone from 204.5 to 201 in the matter of 2 days, by doing hardly anything. Mostly due to cutting the carbs, I know and not over eating…..but we will see. Tonight, I will get a good feel for everything, since I plan to go to the gym and stretch, cardio and weights……

In a nutshell, this is what I am aiming for daily:

Protein:
.5 grams of protein per body weight (NON ACTIVE PERSON)
= .5 * CW (201) = 100.5 grams of protein
1 grams of protein per body weight (VERY ACTIVE PERSON)
= 1 * CW (201) = 201 grams of protein

Fats:
= to or < than # of grams of carbs taken in daily

Carbs:
60-100 grams per day = EFFORTLESS WEIGHT LOSS
101-150 grams per day = EFFORTLESS MAINTENANCE

So from the back of the Pack!!!!

US Army, Owen and Therapeutic Recreation…….

2010-11-23T07:58:00.000-08:00

ARMY

My brother Darron left for the US Army on Monday. He is 37 years old. May seem a little strange that he is enlisting at 37, but he has his reasons and they, to me, are good ones. In simple form….he has been doing “back-breaking” labor for so long, that he was afraid, his back and body wouldn’t hold out. The Army gives him a change and GREAT benefits for him and his family. His decision is not what is on my mind….HE is on my mind.

Darron and I have been pretty close for the last many years, since our falling out….We usually talk 2-3 times per week. It was funny that he told me he would be leaving at 230am to begin his enlistment on Monday morning. I woke up at exactly 230am to go to the bathroom….I thought that was weird. But the last 2 nights I have tossed and turned wondering what he was doing at that exact moment. Was he awake, sleeping, thinking, restless?

I almost feel like a twin. I am not worried about his well being, at least not more than the norm. I just know he is isolated and away from his family for 4 weeks. He is making a sacrifice for his family, in a huge way. I guess I just want him to feel he is making the right decision, when I know there are some who feel he is not. I hope he is doing ok. I know he is, cause that’s the person he is…..he is one tough SOB. He will take on this challenge and methodically pick it apart.

I mainly wonder if he has fear or sadness and how that effects him. I would be a mess. I don’t know if I could do it. But, I guess that is what the problem is….I assume he is acting how I would, and that makes me concerned. But, for the first time in my life (honestly), I have thought about him as “my big brother.” I want him to know I am proud of him and that I look up to him. He has come a long way!

OWEN

I had an epiphany about Owen. I’m not going to get into great detail, but I feel I have not been the father I am supposed to be with him. He needs me to be on his level, not bring him up to mine. I am to stern a father with Owen and I think it may have something to do with the behaviors he has been having. I think he is seeking attention that I have not been giving him. AND that hurts me.

In one month, Owen will be 4!!! Holy Shit…4 years old. Why Holy Shit…..cause I have watched or missed the last 4 years, because I have not had the patience to help Owen develop. I have not allowed him to blossom and grow the natural way. I have hovered over him like a helicopter and have made him grow up too fast.

Well as of today that stops. I will be a better father. I will get on his level. I will play more. I will except that he is 4…not 6. I will nurture him and help him learn and develop correctly. I will stop being so stern and LOVE him more. Owen needs to be allowed to develop on his own, not on our terms. That’s the problem. When we pressure a child to grow too quickly, they miss the important teaching moments in their lives. I feel I have hampered his development. Well, today I am changing it.

Anna and I decided after talking last night, that we have to be with him, not him with us. No more arguing with him. We need to help him learn and “work” thru the situations. You can’t tell a child, stop acting like that….because they don’t automatically know another way.

NURTURE - to encourage somebody or something to grow, develop, thrive, and be successful. This is the key word for us now.

We decided that we are tired of focusing on his behaviors negatively. We need to focus on the positives about him. We are not going to allow people to tell us something is “wrong” because they don’t want to deal with a energetic child, who is very smart, very inquisitive, and a thinker. It is time to reset Owen and get him on track and that begins with me, my patience and me being cooperative. I am setting the ship straight.

Therapeutic Recreation

Speaking of Owen and also how my epiphany came about has to do with recreation. I spoke earlier of my classes in Dr. Leoni’s class in college. Well I witnessed it first hand, and have been reading about it, and it is what Owen and I need.

I took Owen on a hike on Saturday. Awesome, single track trail, dry river beds, fall colors, rocks, turtles etc. For the first time, I have never seen Owen so quiet and playful. I was amazed and it hit me hard. Dr. Leoni was right. There is something calming and magical about recreation naturally. Owen ran and hiked and played and had probably one of the best days of his little life. Then for the remainder of the day, he was peaceful and calmer. That night as I put him to bed, he snuggled up next to me!!!! He never wants me to touch him or snuggle with him. But that night, he curled up next to me and fell straight to sleep. The natural recreation was free and calmed him naturally. I’m on to something. So, I told Anna, that as long as we can in the cold or what not….I am going to try to take him hiking etc….

It also leads me to my readings. I read Dean Karnazes book “Ultramarathon Man.” I am reading “Born To Run.” There is a universal theme with both…..the running is doable, because it is FUN. When running becomes a chore, or working out becomes a chore or training becomes a chore, the body doesn’t react and will shut down. Dean and the Tarahumara people go these distances, because it is fun. Recently, Scott Jurek, one of the greatest ultra-marathoners ever, started having issues….why?....because it wasn’t fun anymore. Lately though…running has become fun again and Scott is picking up speed!

What’s my point? For the last few years, I keep wondering why I have been unsuccessful at marathons or running in general? Because I am not having fun. I need to put the fun back into it. I want to do some trail running, hiking and mix it up. That will be fun. I need to stop worrying about time and pace. Just run for the natural beauty of running. For the peace of mind I get…..FOR THE THERAPY IT GIVES ME.

With everything going on in our lives lately, changing things up, getting out of the house is what we need. There was time in college that I was very “out-doorsey.” I was in the best shape of my life, energetic, no worries and loved life. That’s where we/ I need to be again. That’s where I am going to take the family. It doesn’t take a lot of money or wealth to be in that place. Its RECREATION NATURALLY…..its what you make it.

No Child Left Behind.......MY ASS.

2010-11-17T08:40:00.000-08:00

Schools and Governments letting kids down is on my mind today. After seeing a news story on Riverview Gardens and their students not being allowed to choose to go to an accredited school (i.e. Clayton HS), I was appalled.

http://mobile.fox2now.com/wap/news/text.jsp?sid=31&nid=28851235&cid=4505&scid=-1&ith=4&title=News

We have failing school systems here in St. Louis. It is horrible. Now we have Clayton school saying "we are not going to take your kids." Under law, every child is entitled to a free education. Last time I looked, Clayton HS was a public school. I guarantee you that if it was Parkway that was unaccredited all of those students would be gladly accepted to Clayton HS…..You can read between the lines if you want to….Its complete BS and it’s completely unfair.

Columbine and every other school shooting was more than likely a product of the school letting the child down from the onset. I am not saying that the shooters should not be held accountable, but IN MY OPINION, there is blood on the schools and our governments hands as well.

It boggles my mind, how governments can spend MILLIONS of tax-payers dollars on BS items, but sit and watch our youth fall behind in education and let schools close. You know what…pay the teachers better, fix the systems in place and make education a priority to kids. There is a reason our unemployment rate is so high. There is a reason our welfare rate is so high. There is a reason our criminal rate is so high and our prisons are over-flowing……BECAUSE THE SYSTEM LET THE KIDS DOWN.

I am not so naive to think that the parents don’t play a role in this and that a percentage of the teachers don’t really care. BUT, a lot of parents do care, but are victims of being stuck in a system due to location or economics. They can’t afford to move to another district. They can t afford to go to private schools. There are also teachers who DO care…..but they can’t change the system.
My family stresses education. Anna will be getting her masters soon. I will pursue a PhD or JD at some point. On both sides of the family we have educators. Education can give you anything in the world if you use it. It can make your dreams come true…if you use it.

My parents thought I wouldn’t even graduate HS! And, I almost didn’t. Looking back, the system failed me. I wasn’t dumb by any means. Just not made to work hard and wasn’t challenged. The schools just let me fall to the wayside and figured we will just focus on the smart kids. I have been to 5 different public schools and not one EVER tried to correct me. My brother was a freaking genius and that “licked his ass.” All I got was “why aren’t you like Darron?” He was in the .01% of genius!!! I fell thru the cracks. When I went to SEMO, I turned it around. I graduate and to this day my parents will say…”Ronnie, you did that, you made that happen.” Its true I did. Then, I wasn’t done….I got a Masters degree and shocked them again…..

I will push my son to get his education. Do not be a victim of society. My rule is this: you can live here till you graduate HS, then show me your acceptance letter to college, and I will pay for that and you can live here too. If not, then show me the letter to trade school or the letter stating you have a FT job. Otherwise….get out of my house. Because at that point you have failed you.

I will not allow my child to fall thru the cracks. Hopefully, school will be fun for him. He will want to excel. If not, it will be a miserable 12 years, in his room studying.

This country needs to get back to setting the course for our youth and who they will be in 18 years…..I could give 2 shits about Universal HealthCare at this point…..(another complete tirade)….Make it so ALL kids can be educated beyond street smarts.

Changing Dynamics…..

2010-11-16T10:19:00.000-08:00

So it seems I am changing dynamics once again. I started this blog in 2008 to document my running and triathlons. However, over the course of time, due to family, training, daily life, I was unable to keep with my wanted commitment to writing a daily journal……

Lately we or maybe just I have been dealing with a lot of stresses and can figure out what or why? 1. Owen’s education (pre-school), his behaviors have been “off” and we do not understand what is going on? 2. I signed up for a full marathon. 3. Anna accepted a part-time gig at the hospital (we need the money). 4. MONEY (period). 5. My job status/future. It seems that I have no control of life or any outcomes and have been desperately trying to stop the bleeding if you will and get some control. It seems like every day it’s all I think about and ponder……

I began reading a book my Jon Krakauer “Where Men Win Glory.” It is on the killing of Pat Tillman during friendly fire in Afghanistan. The book is very enlightening about who Pat Tillman was as a person and also very eye-opening about the wars in Iraq and Afghanistan. The thing that I have taken away from the book thus far is that Pat Tillman was an adventurous person. Yes, he was a Professional Football Player, Yes, he had a lot of money, BUT he didn’t live that way or act that way. According to the book and sources, Tillman lived a pretty secluded life, holding his family and friends very close. He took every opportunity to learn, grow and succeed – THE WAY HE WANTED. I feel that is how I have always wanted to be, but have been to lazy to make it happen.

The latter part, go my mind thinking one night and thru the next days… If I want to stop the bleeding and live a better life, I have to make the changes and control this ship…..it isn’t going to happen on its own! It also got me thinking about my advisor in college – Dr. Ed Leoni. This was a great man. In my time in college, he made me want to excel at Recreation. This man, after finding out he had cancer (which he overcame), stopped living life by a watch!!!! AWESOME! He figured, it isn’t that important and you should enjoy life, regardless of finances etc…..you can find a way. I have always been a dreamer and have always done things in life because I enjoy the challenge trying something new. I get bored easily and after a while, I find it hard to get re-motivated.

Anyway, I was telling myself I got to get back to basics. Dr. Ed taught us a lot about Recreation as Therapy. In college, I used to rock climb, hike, bike etc. I worked for the sheer exhaustion and how it relieved stress. Life wasn’t that hard in college (and I worked 40 hrs a week, went to school full-time). Why does life have to be that hard now? IT DOESN’T!!!! I have gotten away from all that…I have lived so impatiently and taken for granted all the great things in my life that it has jaded me, and the person I am and the person I want to be…….UNTIL NOW.

After I completed IM Lou. I went thru the depression state and then decided to sign up for the Stl Full. But immediately, all this stress about a training schedule and time away from Owen and Anna, began to mount…….It was already too much. I was also planning on going back to school to get another B.S. in IT….it didn’t feel perfect, something was off. I was bitching about money…it was frustrating me. Lately, all I want to do is relax, chill with the family, and not live by a schedule, read more, play with Owen more, be adventurous, be a better husband, a father, STOP WORRYING…be 34, married and HAPPY.

So, I started to make those changes. I was re-re-re-writing my training plan for the marathon. Each workout I added made my stomach turn even more. I was already burned-out, and I haven’t even begun yet. Then, it hit me! I DON’T HAVE TO DO A MARATHON. I DON’T HAVE TO STAY IN “TRIATHLON/MARATHON SHAPE.” I hit delete and thrashed the whole damn thing. Instantly, I felt a whole ass-load of stress gone. I went to the gym that night and did what I did in college – Stairmaster for 30 minutes and lifted for 45 minutes….then went home and watched TV with Owen. Didn’t think about tomorrow.

I decided to scrap the marathon and any and all training for a while. I will stay active and workout, but only when I have time. If a 5k presents itself…I may do it. I have friends who live and breath IM, half-IM, running….But that’s them and it works for them. It doesn’t work for me. I am figuring out what works for me….and I feel the changes I am making – work for me! I AM IN CONTROL DAMNIT. I AM GOING TO LIVE LIFE FOR WHAT WORKS FOR ANNA, OWEN AND I!!!!!

Lastly, I am reconsidering not getting another B.S. degree. I like my job (even though it pays low) and what comes with it. I think I may just get some certifications to help me advance, but stay with MERS. I want to get my PhD…..who knows how or when?

I have not felt this relaxed in a loooooong time. Is this what happiness feels like? Other changing things are on the horizon. So, as we have come full circle on this topic. I am hopeful that my blog will be a journal for my thoughts and dreams that run thru my head as I attempt to better my life and my family. It is time to stop being selfish and impatient and become thoughtful and patient.

From the Back of the Pack - - -

Go! St. Louis Back On

2010-11-03T07:19:00.000-07:00

Signed up for the Go! Full.......I will not begin training for the full until December 6. Between now and then, I am focusing on my stride and form and getting my weight down.

I have taken a good 2 months off from REALLY training since IM Lou.....My weight has gone up to 197. Not happy about it, but it will come down. I need to learn that i don't have to eat so much before bed.....Snacking is my downfall.....

Also - I bought a pair of Saucony Fastwitch 4's.....they are a neutral/minimalist shoe. I love them. However, they really make you focus on your form and stride.

So for the next 4-5 weeks my main goals are to focus on getting weight down, working on correct stride while increasing pace, and increasing my base a little (hopefully 6-7 miles) by December 5.

The "goal" is for 4:20 in April, however, I would REALLY like to go 3:59:59.....!!!

Until next time, From The Back of the Pack!

Strike Out / Re-Evaluate / Progress....

2010-10-06T06:41:00.000-07:00

So my plan to train came to a screeching HAULT.....(however, it is slowly getting back in motion)......

I was getting "caught-up" AGAIN in my training and NOT focusing on the important things in my life....FAMILY. Anna kept saying "when your home, your not home." What the hell does that mean? I let this resonate in my head for days....I dont get it......

Then one day after working out at the gym, it hit me......I was gone for 2 hrs, while they were at home, I came home then spent the next 2 hrs, showering, eating and sitting in another room!!! BINGO, Bob we have a winner (loser), tell him what he's won........

So, know I ma re-evaluating how I can run and make it secondary. I figure its simple. I am what I preach. This sport/hobby doesnt pay the bills. My family is my support. Anna is completely cool with me doing the races, as long as Owen and her are the focus.

So my goal at this point is scheduling my running around my family, not the other way around. I figure its all about communication (which i am the worst at), I always say, I dont read minds......WELL, NEITHER DOES ANNA OR ANYONE ELSE!!!!!!!

I still want to do Go! St. Louis. I am prepping for it and it is a goal, but I think some things will be changing.......I MAY have to just get used to night running, morning running and YES doing FAST/QUALITY workouts, opposed to QUANTITY..........

Until next time, from the back of the pack.

Fail to Plan....Plan to Fail

2010-09-16T06:11:00.000-07:00

So, yes I am "training" or "preparing" for the Go! St. Louis Marathon on April 10, 2010. The last time I ran the full was April 4, 2004......5:26:47.....6 years ago,man! The wife is not "thrilled" about it, BUT, she understands that I love endurance events and I NEED to stay active. I think she can appreciate my love of it, AND I understand and can respect her feelings of her not getting anything out of it, except me being gone all the time.......

I have a plan to stay active during the winter, then I have a 12 week TRAINING plan to get me to April. I have 2 goals: 1) get to 170-175 for the race, 2) go under 4:20. If I cant make at least 175, I may just run the half.........

I have vowed to not let this training overtake the family like the IM training did. I will take Owen every where I can (easier now, since he can ride his bike without training wheels!!!).

I was told once or heard once, Fail to Plan....you plan to fail.......thus my "training plan."

Week 1, so far so good.......
Monday, 9/13 - 30 min bike, 20 min swim, 30 min weights/core
Tuesday, 9/14 - Track with Sam and Ryan** - 6 x 800 at 8:20 pace
**If you ever want to feel guilty for not running or giving 120% OR you want to be pushed and motivated to finish a track workout or any workout........run with Sam and Ryan.......She pushed me thru the last 2 800's, when mentally I wanted to stop....nothing worse than being called a Pussy by a female!!!!!
Wednesday, 9/15 - Treadmill - 1 mile warm-up, 3 x .25 hill repeats @ 8% incline and 10:00 pace......

The hardest part of this is not getting caught up in TRAINING......Owen and Anna come first......PERIOD!

Ironman Louisvile 2010 Race Report

2010-09-13T06:49:00.000-07:00

Arrived in Louisville Friday afternoon and met up with the Young Family from Wilton, NY. Kevin and I along with the family made our way to Athlete check in. I wasn't WAY impressed, since the only one I have been to before was in Madison in 2004. But none-the-less, it was real when I got my blue Ironman bracelet and numbers!!!! We got weighed etc....AND I was surprised that I weighed in at 191.8 (lightest racing weight to date) and my body fat % was 15.2%!!!! So I was feeling good, since I didn't make my 185 race weight goal, but I DID DROP 10% in Body fat since December 2009.......So I was leaner!!

Saturday was pretty uneventful in terms of doing much.....9am made our way to swim practice. I only swam about 300 yds out and back....there was no organization to the swim, so athletes were coming and going in places and areas. I got swam over from the other direction about 3 times, when I said enough is enough and came back and waited for Kevin. The family went out to see Louisville and the zoo etc. Kevin and I went for a short 10 mile ride to stretch the legs and check the bikes for Sunday....all felt good! Packed gear bags and checked them and the bikes in.....Nothing I can do NOW........told myself, not to think about what is in the bag or not.....just trust its there and have a game plan if its not.

In bed by 9pm!!! Owen was a little restless, and up for a while, so I didn't fall right to sleep, but considering he didn't nap for 2 days and was with new people, he did a great job. HE'S ONLY 3.5!

SUNDAY - RACE DAY

I woke about 3:45am, alarm was set for 4:15, but not used to sleeping alot, so I got up and drank my coffee, got the machine working and then went to the office for a bit to check-in!!! Walked out of the hotel at 5:15am. Pumped the tires, and headed to the swim.

SWIM
The walk down was LONG, but what do you do? No reason to worry.....in all seriousness...I was pretty relaxed, unlike some 1,000 others....I have no nervousness when it comes to the bike and swim....I was well coached and prepared...it was all in my head and I was ready for it.

Kevin had to go to the bathroom....I already did....so I snuck in line up front and told Kevin good luck (race, not bathroom!).....NOW, if I would have stayed there, I would have entered the water in the 1st 5 minutes.....BUT, I was like I came here with Kevin...I'm going to not pull and ASSHOLE FRIEND move and make him go back to the end. So, I got out of line, found Kevin and we walked another .5 miles!!!!!! But, I would rather be a good friend than be on the bike 20 minutes faster. We got in the water at 7:30am.

Adrenaline hit me as we went under the swim banner and it began.....that line was MOVING at that point. you didn't have time to think.....I was jogging to the dock and trying to fix my goggles. Hit the timing mat and jump in!!!! HOLY SHIT - I'm swimming in an IRONMAN!!!!

The temp in the morning was already 78-80 with 90% humidity...it was going to be a hot day....BUT, I trained in the heat and wasn't nervous. It levels the playing field for us fat, Midwesterners!!!!

Pretty uneventful swim, if you know me!!! For my size...I CAN SWIM.....I just hung back, found some people to play "leap-frog drafting with" and let them pull me around the first leg of the swim. ONE NEGATIVE - and I hate this.....If you feel someone touch your feet....DONT kick more assholes........I think I fractured my right middle knuckle and I bruised my thumb nail, cause someones was trying to kick me off? Others were swimming left to right.....my strategy was just hop from fast person to fast person. They are sighting for themselves, so i don't have to. I just watched their feet and stayed with them. Started to get water in the goggles at the turn, but told myself, go as long as you can before stopping. You could feel the current at the turn and the weight on the shoulders just lifted! Picked up my pace at the 2nd bridge and headed for pay dirt....Nothing like hearing the crowd and music as you make your way in.......

NOTABLES - - water temp was reported to be 87 degrees? You never could cool the core...I actually drank the Ohio a couple times, just to hydrate....nasty but necessary.

SWIM = 1:12:21

T1
Hindsight - PROBABLY spent too much time here (1-2 minutes more than wanted), but its because of my race suit........Out of the water and who is there to pull me out.....Coach Paul Schon.....that man is omnipresent! Hell he found me in line for the swim at the back!!!! Jogged to T1 to get the HR down a bit and recover for the ride. Crazy with all the people screaming and yelling!!! My number was perfect. 1498, I was in row 1401-1500, and #1499 and #1500 were not there....My bag was the last one!!! So I just by passed the volunteers and ran and got it.....

In to the tent, wasted no time, out the back, HAD to pee? RACESUIT issue!!! Had to take all my shit off to unzip the suit and get off my shoulders....which wiped all my sunscreen off.....SHIT....took a pee, race suit back on, more sunscreen, then got the bike and out the gate!!!!

T1 = 8:49

BIKE
Stuck to the plan, small ring 1st 10 miles, hydrate and just spin. Don't get caught up in a race. It was HOT and you could feel it. But I stuck to my nutrition plan - Cytomax every 10 minutes, water every 15 minutes, 2 endurolytes every 40 minutes, then 1 GU every hour. Course was pretty uneventful. It was an awesome ride and nice course, but like I said, I wasn't worried about the bike, so I just zoned out and rode. The out and back was cool, hit 39 on the downhill, then just sat and rode the hills......From a Midwestern perspective, it was crazy to see so many people standing and trying to turnover the pedals?

Loop #1 was a good ride and it was HOT. Made the mistake of not fully riding the loop before, so never really knew where 2nd loop began. The hills were a little more ROLLING than expected, but nothing that couldn't be handled. I went a little too fast on the 1st loop, and decided to bring it back a little for the 2nd. Hit the 2nd loop and was starting to feel "light" so I ate my PB sandwich which was for mile 60. We were at mile 40....no worries though....had a plan for this....(packed another in my aido bag)!!!!!

2nd loop began and the field began to spread out......AND the carnage began!!!! I have never seen soooooooo many athletes laid on the side of the rode under trees etc.....WOW.....As I saw this, I just kept telling myself - "slow and smooth and DON'T over do it." I maintained my cadence and rode on......I played leap frog with this athlete named Nicole.....She would blow past me on the run (of course), but every "leap" we would say nice job or again?, kind of helped make the last 30 or so go by......

Mile 80 - Aid station - -"we're sorry, but we have NO WATER???" Shit. Luckily I had 1 bottle remaining and grabbed 2 bottles of PowerBar drink......IT has a lot of sodium, so it dehydrates a little, but what was I to do.....I stayed focused and rationed my water as best I could. Mile 90, Mile 100......easy cheesy flat and downhill......

Made the mistake at Aid Station Mile 105, when they had water, to grab 2 bottles and down them in 2 minutes......My stomach didn't like it and I bloated quickly.....I was to close to the run to take that much water on.....but I guess I lost focus...it happens!!!! Mile 107, I dropped my chain on a flat, while pedaling? How? What? So I pulled over, fixed the chain......pushed off.......AND.......WICKED CRAMP on the right thigh.......down geared it and spun like crazy, then hammer-fisted my leg.......ahhhhhhh better (however one CRAZY ass bruise still, 3 weeks later from those MMA hits....).

Mile 110-112 was awesome. Any down moments went away, when you hear and see the crowd and know you are 2/3 done......HOLY SHIT, I am 2/3 done....Had a feeling of "I don't want this to end......but then I am 8 hrs in...YES I want to be done!!!!"

**At this point....it was STEAMY hot outside - Heat Index was 101 with 95% humidity**

Bike =6:13:00

T2
Definitely stayed too long here. Got my bag, got in the tent of CARNAGE, smelled awful, people were passed out, screaming, yelling??? I sat down and wiped off dirt and sweat. Went to put on my compression socks......BAM - both legs and stomach cramped...JESUS that hurts, I yelled under my breath and tightened up and got the cramps gone. OK - I'll stand and do this....WRONG, more cramps......FINALLY, I just fought the cramps and got my shit on and out the back.......One problem. Remember T1 - YEP again.....Had to pee....DAMN racesuit......everything off again, blah blah blah........Time to run!!!!!

Biggest Hindsight - didnt put Vaseline on feet before running and hit would come to HAUNT me!!!!

T2 = 12:52 - Damn cramps and peeing.

RUN
Out of T2 and on the run....AWESOME....Crowd was crazy and I was smiling ear to ear.....Plan - keep HR at 135-141 and let HR dictate pace......hydrate, hydrate, hydrate. Miles 1-3 went to plan and all felt great.......

IT was brutally hot with no wind and the sun was at highest point........maintained a 12:30 pace for 1st 3 miles...right on target for the heat/humidity! EXCEPT - I felt hot spots on both feet on the balls of them....NOT GOOD......Cant worry about it now - -just keep moving.

Then at mile 3, you hit the city streets and no shade, no wind, nothing but heat, heat and some humidity mixed with the sun!!!!! My HR was at 163 with a 12:45 pace...SHIT. I decided to walk to get HR down. 3 minutes - down to 135...run......30 seconds....HR at 165...Shit.......Got to mile 4 aido and walked thru it and fueled up......then it came up? rut-ro?

I was walking at an HR of 133.....gonna be a long day....but I stayed positive and focused......"keep moving forward....." was my mantra....At mile 5 saw Coach Paul and started talking to him about issues......."stay focused, time to go to the bag of tricks, that we talked about, and hydrate and keep moving forward...." is what Paul told me....so I did it......

I had to walk all the way to mile 7....I was kind of OK with this, since EVERYONE was walking, passing out, wobbling, etc.....MORE CARNAGE JEESH........

Mile 7, you could feel the heat drop a little.....I was feeling better, so I had a strategy to run .5 miles and walk .5 miles. The only thing I could muster in the stomach was coke and chicken broth - NOTHING ELSE......It gave me enough, energy to get that .5 mile run.....I was able to maintain a 14:45 pace with that strategy........

TURNAROUND - - Man within 50 yds of the finish? But I expected it, didn't even look at finish, made my turn and started again. Saw Paul one more time and he gave me some more advice and told me I was doing what i had to do and it was HOT....Really?!!!!!! MORE CARNAGE all around.....I kept telling myself what I read in Dean Karnazes book - Run when you can, walk if you have to, crawl if you must....but never stop moving......."

Mile 13-24 uneventful......Carnage, carnage, crying from athletes, ambulances and medical ALL over the place.....WOW is all I could think. I was able to run further than .5 miles most times. I ran 1.2 miles from 14-15.2......for the most part ran from aido to .7 then walked to next aido....

BLISTERS - At the aido "special needs", I got my shoes off and KNEW they were bad. Didn't even look at them out of fear of what i would see. I knew it was bad, but what can I do. Stripped the socks off, covered the feet in massive amounts of Vaseline, shoes back on and gone.....EVERY Step hurt like fire and needles......

I did see Kevin a few times on the run. He said he wasn't feeling well at all, but none-the-less, was positive support in his lowest points when he saw me. Thanks BRO!

Mile 24 - - I'm gonna make it and the emotions hit me......WOW.....

Mile 25 - Probably lowest point of the race.....Its always those last miles when you want to be done. It was dark and lonely, no one was talking out there...people just focused on finishing and you could feel it. Spectators were encouraging people to keep moving.

Mile 25.85 - I can see the street light, spectators lining up, hear the music and see the cones creating the turn......my legs said walk so i could run the finish chute (amazed how many people walked that chute.....F NO......).....My heart made me move....I think I ran a 9 minute mile that last .4 mile.....I was very emotional making my left turn.....then you REALLY hear the music and see the crowd....I could feel the bass of the music boom boom boom.....I made my right turn onto 4th street.......I am tearful, its about 300 yds to run, that light was sooooo bright.....I could hear Mike Reilly calling peoples names....it was just like I envisioned back in 2009 when I signed up.....I pass the finish to the left and 2nd loop to the right sign...Holy Shit,...........

I see Anna and Owen, my heart drops, my eyes are watering......I try to stop and hug them, but my legs said "not know, this is about you brother, now go get it." I hit the Ironman carpet and I hear what I have been waiting for for 36 weeks "from St. Peters Missouri, in his first Ironman.....Ronnie McCracken....YOU......ARE.........AN IRONMAN......." I raised my arms, said thank you god, and crossed the finish line.......

Run = 6:23:10

FINSIH

14:10:13

Its amazing how the mind can make the body go through so much and endure so much.......As soon as I crossed the line, its like my mind told my body...."you can stop now." And it did. I damn near passed out when the volunteer grabbed me......I had to let her make decisions for me, not because I couldn't....but because I didn't want to or have to....

All I could think about was Anna and Owen and how much they sacrificed for me to do this.......I saw them when I was sitting down resting and I began to cry....I hugged Owen and Anna, told them I loved them, told them thank you so much. Then Anna said the greatest thing to me as she cried "you did it, we love you, and you are an ironman." I hugged her again and said i want to go home and begin phase 2 of life!!!!!!

POST IM
It was a sweet adventure, journey, race etc......I owe everything to those who supported me.....Will I do another.......1 day afterwards....HELL NO......2 days later - - I am thinking IM Lake Placid 2013!!!!

Haven't really moved for 2-3 weeks after....mainly because of my feet and work!!! One blister got infected, but better now.......

What to do in 2011? All about giving back to Owen and Anna......gonna put as much time into being a better husband and father as I did for training.......I am gonna support Anna for 2011, as she wants to race more.......You got it......

HOWEVER, I am doing the 2011 Go! St. Louis Marathon.........My goal is to get to 170lbs and RACE it.....I want to go under 4:20......my PR in a full is 5:15..........

After IM, I am tired of just doing the race.....I want to leave it ALL out there and see what happens.....

Until Next Time - From the Back of the Pack......

Update and Back at it.....

2010-09-11T07:52:00.000-07:00

My last post was January 2010? Really? Don't know why I stopped, but I figured I will start again....Its a great outlet for my activities and it doesn't [annoy] Anna when I talk about it....ALL THE TIME......

Since January....
1. Owen turned 3 on January 10, 2010
2. I started my job (MERS/Goodwill - Job Developer) in February (after 3 mnths unemployment)
3. Raced Rec Plex Tri - June 2010
4. ANNA did her 1st TRI - Rec-Plex Tri - June 2010
5. Raced Muncie Half-Iron - July 2010
6. Anna and I celebrated 8 years marriage - July 27, 2010
7. Owen started Pre-K....
8. I finished Ironman Louisville - 14:10:20 -

I will post another day about Ironman Louisville - Official Race Report!!!!! Other than that, not a whole lot going on. Enjoying time with the family (after 36 weeks of training 6 days a week), and beginning to train for the Go! St. Louis Marathon........

YES, you read it right......preparing to train to go sub 4:20....Mentally I know I can. I would knock 1 hr off my PR. My goal is to get to 170ish or better by April 10, 2011 (only 21 lbs).....After Ironman, I am tired of just DOING the races and finishing. I would say of all the races I have done, I have never really SHOWED up and did 110% on race day....until this year. PR'd Muncie by 35 minutes and layed it all on the line at IM Lou.......

SHOUT OUTS - -
Kevin Young - Signed up for IM Lou in support of me doing it. Communicated and with me throughout the entire 36 weeks and beyond and supported me on race day, even in his lowest point of his own personal day.......THANKS BRO!!!!!

P. Schon - IronBrick Coaching (www.ironbrickcoaching.com), who helped me by giving me a plan to follow and I succeeded! So thanks P. Schon.....The MAN KNOWS HIS STUFFFF....I recommend him!

Go! St. Louis is doable.......so, I am using this blog to type my progress and hopefully help me reach my goal!!!

Until Next Time - - From the Back of the Pack!!!!!

Time for the ole update!

2010-01-30T09:11:00.001-08:00

Lets see? Time for an update.....been roughly 3 months since I have posted?

Work: Got "terminated" from my job on 12/2/2009....pretty much blind sided (in my opinion) and have been searching for work ever since. On top of that, unemployment was denied, furnace went out and no $$ coming in! So...when it rains it pours.

Family: As best we can we are staying strong. Had a great Christmas considering....Is the first year Owen really got into the present thing! Anna began a new position with the hospital, so that helps bring a little more money to offset the deficit (sounds like political BS)....Owen turned 3 on January 10....Other than that we are all happy and healthy and keeping our chins up! Its bound to get better.

Tri's: Been training for IM Louisville since December 21, 2009. Not too bad thus far, but only 6 weeks in. Mileage is really up as is the intensity. Feel fit and strong for only being January. Still having issues with my hips, but only in the stretching sense. Doesn't really bother me too much while working, just post work-out while stretching.

Don't have any race plans for 2010 other than IM Lou. Cant afford to and really only want to focus on the big picture. Besides the frame of mind I'm in now, anything under a half distance, seems too short and kind of pointless since, I basically do a quarter or Olympic 1-2 times per week anyway! Why pay for one!

I hope to post my weekly workouts each week......don't like trying to fit 3 months into 1 post...cause that's boring.

Until next time....From The Back of the Pack!

Updating!

2009-11-18T06:19:00.000-08:00

Nothing much has been going on since my last post. I completed physical therapy, however my hip is still sore. I am convinced that is not a tear anymore or if it ever was? I think it complete muscle tightness. Now when I focus on my hip while running, it tends to be in my hip/ass muscle.......So, I continue to stretch daily (sometimes twice), and I have changed my running form.

Before, I was running to hold a pace or beat a time. However, with Ironman Louisville training lurking around the corner, I decided it is best to start focusing on form and heart rate. I have noticed lately on a few runs that if I slow my pace to comfortable and change my stride (shorter and upright) the soreness leaves the hip area.

Running has always been the worst part of tri's for me. So my goal for now is to get it through my head that HR and form are the most important for me. I need to get rid of this "pace = pride" BS! I know I will do fine on the swim. I will get through the bike. The run I will need to focus on to survive. Don't remember who told me this or where I heard it "the race never begins until you get on the run......" So, for now I ma running by HR and it has me at a comfortable 10:45-11:00 pace.

What Else In Life?

Family: I think we all are getting excited about Christmas and training beginning. We keep talking about the trip in August and what we are going to do etc..... Owen turns 3 in January and we are already battling over bedtime and other small issues! I think Anna is gonna do her first tri in June? We bought her a bike last month, and she has been spinning 3 times a week and loving it. In turn, she FINALLY sees the fun in the sport.....sorta?

Work: Work sucks and I want a new job. Economy sucks and I can t seem to find a job that wants me.......However, I keep my head down and move forward int he most positive way I can.

Training: Ironman training begins on December 21, 2009, so right now I am focusing on maintain my weight at 190 and not ballooning during the holidays.........

Stay tuned for more.....From the Back of the Pack!!!

ITBS and Hip Bursitis!!!

2009-10-13T07:22:00.000-07:00

So, I finally went to the Dr. Yesterday......I got the classical Illiotibial Band Syndrome with the added nuisance of Bursitis!

This is caused by.......you guessed it.........overuse and over training; including lack of hydration, stretching and rest!!! How many times have I read an article or told someone "you gotta rest man, don't over train, dude!"

So.....I wont be running my "A" race in Indy this weekend. Instead I will be going to Sherpa and motivate my neighbor while he attempts to BQ. I also get the added bonus of an Owen-Free weekend with the wife in a nice hotel in Indy......

Treatment: Physical Therapy, rest and NO RUNNING!!! Only light spinning, and swimming!

From the Back of the Pack!

Music Roulette

2009-10-09T13:40:00.000-07:00

I invented a new spinning game (maybe someone else has done it, but I never have heard of it...so I invented it) - MUSIC ROULETTE

So my hip has been bothering me lately and I am WAY demotivated to get to this FINAL Half-Marathon in Indy on October 17. I was lazy the last 2 weeks, but finally told myself "Self! You are NOT pussing out. You gotta get mentally tough now if you are going to make it to and thru IM LOU!!!" So without running what could I do? SPIN and SPIN and SPIN. But a man can only spin so much before it becomes a bore, right?!

I am the type that gets bored rather quickly with routines. I also think it is pointless to just sit and spin. I want sweat, pain, soreness. FLAT IS FOR PUSSY's! Anyone can do flat. I like hills and high heart rates. I like people in the gym moderately doing nothing on the elliptical and bikes (who will go home and drink and eat all their burned calories) to look at me dying and say "that dudes f*&King CRAZY." Damn right! Now sit back and watch me suffer.

The first 5 days of spinning became 5 minutes aero, 2 minutes increased resistance/intensity, + 2 minutes more resistance/intensity +1 minute recovery x 4-5 sets. By day 4 I was bored and not motivated to go. BUT I had to! So I decided I would do 3 positions (Aero, upright (increase resistance) and standing MAXIMUM RESISTANCE) - 3most common position, unless you count falling)! Then the masochistic side of me came out and said "put you i-pod on shuffle and the position = the time of the song. Sounds easy enough.....Until it began

Set 1:
Aero - Move Along (All American Rejects) - 3 minutes+ - EASY CHEESY!!!
Upright - I Want It All (Queen) - 3 minutes+/- - EASY CHEESY!!!
Standing - Stairway To Heaven - 7 MINUTES or 15? KISS MY ASS!

This went on for 1 hour and my luck didn't go so well - BUT I FINISHED!!!

I recommend this FUN game - it has my endorsement!

Ironman Louisville - UPDATE

2009-09-22T07:47:00.000-07:00

It was pointed out to me that I made a flaw in my goals for Ironman Louisville....AND Point well taken. Family always comes first and I tell my family this all the time and my training is and has always revolved around them, and not the other way. I even take Owen on runs and rides......

Is there a number that comes before #1? If so, that's were they always fall........

So, to UPDATE my goals for Ironman Louisville, I made the correction:

1. Communicate with family and not piss them off (too much)
2. Survive Training
3. Keep myself Motivated
4. Stick to my training program
5. Go under 16 hrs!!!!

Lewis & Clark Half (Plus Training)

2009-09-22T07:29:00.000-07:00

Well I received a great dose of reality last weekend with the Lewis & Clark Half Marathon. I guess I got a little cocky with my training and how well I was doing time/pace wise. My goal was to go out at 9:00 pace and then just maintain for the entire race and grab my 1st sub 2hour run....All my training had been sub 9's up to 10 miles, so I figured I was doing the right thing....Then I got cocky.

I started cutting back on my weekly runs (only doing 2 - 3 milers) then my long run. I neglected my brain and my body by doing so. Yeah my legs were fresh, but my mind was raw and not trained!

Race day comes and I am ready to go. My brother and I set out. Pre-Race talk (you feel good and I feel bad = You Go. I feel good and you feel bad = I Go). Years past, we have both waited for each other, only to NOT meet our goals.

Gun goes off and I am running 9's....and feeling great.

Mile 2 - still feeling great and running 9's! Same for Miles 3-6!!!!

Mile 7 - Mentally getting tired and breaking. Still holding 8:50's-9's

Mile 7-8 - (370 Bridge) - I mentally broke. However, hold onto 9's up the bridge.

Mile 8-9 - (water stop and corn field) - Broken Mentally and stomach doesn't like water?

Mile 9-9.5 - Fighting off stopping - pace slipping to 9:05's, 9:10's....

Mile 9.5 - Walk break???

Mile 10 - DONE - - -

Mile 10-13.1 - I jog in the rest of the way, hating life, but not myself. I come to peace during jog with how I screwed my training up and didn't do what I was supposed to. I finish in a respectable 2:07:05....

At Mile 9 I was at 1 hr 21 minutes!!! That tells you my pace for the last 5K (14:45/mile).....

I still have my "A" race in October in Indianapolis. I took a week off from running after Lewis and Clark (did couple cardio sessions and a 3 mile run.....). I have 4 weeks to get on track, which is very doable.

I got it back on track last night in the gym: 20 minute cardio session, followed by a weight and ab session. I feel like my mind is right and I am ready to push for the next 4 weeks.

Goal 1: Stick to the PLAN
Goal 2: Go 1:56:00 -1:52:00 in Indy.....

From the Back of the Pack~

Ironman Louisville 2010

2009-09-08T12:06:00.000-07:00

OK - So I took the initial step and signed up for Ironman Louisville 2010! I am excited, nervous, scared etc. I thought I was going to shit myself when I hit the enter key and finalized my registration......it is REAL......

I hope to keep track of my training through this blog, but will not make any promises!!!

I don't have any goals set yet, but hope to in the forthcoming months. I guess Monday, December 21 will begin the 36 week training program......

Initial Goals:
1. Survive Training
2. Keep myself motivated
3. Communicate with family and not piss them off (too much)
4. Stick to my training program
5. Go under 16 hrs!!!!

From the Back of the Pack

Now I Can Focus

2009-08-25T11:48:00.000-07:00

Well the Lake Saint Louis Triathlon is over and all went well. Another race under my belt as the race director. I think each year it gets easier and easier, and the event gets better and better!!! (Patting myself on the back!!)

My running times for the Lewis and Clark Half have been really good. I have not been really able to focus with the LSL Tri taking up all my time. I also read an article about cutting back on the miles during the week and doing 2-3 smaller days at pace. I have noticed a tremendous increase in my endurance, pace and overall mental state.

So as of lately I have been do 2-3, 3-4 mile runs at pace (9:06's) while doing 1 long run each week. This has been really saving my legs.

I will be in Florida (YAHOOOO) for a week beginning Friday. My brother and I will get in some great runs down there while relaxing.

The biggest focus now for the next 3 weeks is losing weight and getting lean so I can PR at Lewis and Clark. I am 194 today and would like to be at 188 on September 13. Should not be hard, considering I just need to cut the snacking out.....and beer....and tostitos......

From the Back of the Pack!!!

Catching Up!!

2009-08-10T06:52:00.000-07:00

Lets See.....After the St. Louis Half, which I came within about a minute of breaking 2 hours finally, I was extremely motivated and feeling good about the upcoming Kansas 70.3 race in Lawrence, Kansas......

Between April and June - I basically worked on my biking and a little running. I figured that with 13.1 under my belt already, it would be just sustaining the mileage and doing some brick work to keep me fit.

As the weeks got closer to Kansas, I had a lot of anxiety creeping up on me. Had to get the RV ready to go, pack, what is Anna gonna do with Owen while I race?, will the run kill me like in New Hampshire?..........All legitimate questions.......

The good news was all my fitness was great...however the finances were lingering over me!!!! We had some unexpected items come up the at we had to pay out, which took away from the "fun" of the camping trip and added more anxiety!!!!

Up next - - Race report for Kansas 70.3!

UPDATE????

2009-08-07T14:33:00.000-07:00

Yeah - - so I havent updated this in a while, BUT I will begin again on Monday!!! I promise???

I have been running A LOT and preparing for 2 more half-marathons (Lewis and Clark - Sept. 13 and Indianpolis Half - Oct. 17). I hope to PR on both.

A LOT has been going on since the last post - Kansas 70.3, New Town Tri, etc....Just havent been motivated or havent found the time to update...

However look for the new improved postings starting Monday, August 10!!!!

From the Back of the Pack!!

St. Louis Half

2009-04-21T12:25:00.000-07:00

Well I FINALLY showed up on race day!! Of all the races that I have been in, in my short career, I have never on race done well? Chalk it up to mental breakdown, over-training etc....I don't know, but I finally broke that habit on Sunday, April 19!!!

The best time that I have ever had in a Half Marathon was in December 0f 2007 in Springfield, MO in a time of 2:10:00. 10 minute/mile splits. Since getting back into the tri format, my training has been just below phenomenal in my own thoughts. My runs have improved to around 9:30's per mile.....However, as the race loomed closer, I began to get anxious and nervous and worried about not showing up.

Wednesday, April 15 - Went for a lunch time 3 miler. in doing so, I set a PR 5k - 27:34 (8:54 / mile)!!!! Funny thing was, I was barely pushing it? I just felt light and good! ON A TRAINING RUN - WOO HOO!

Thursday, April 16 - Another lunch time run of 4 miles - goal was to maintain a 10 minute pace and run very easy.....In the end I averaged 9:30's - - WTF is going on? I am starting to get psyched up!!! At this point I am gonna rock this bitch on Sunday!

Friday, April 17 - 45 minute LIGHT spin - just to keep the hips moving.

Saturday, April 18 - RESTED - However couldn't sleep for shit......kept worrying if I should wear my tri shorts under my running shorts (long story short: last long run day, had major chaffing going on.........).

Sunday, April 19 - ROCKED THAT BITCH in 2:01:21 (9:09 pace) NEW PR by 9 minutes and JUST missed sub 2hr.......ooooooooooooooooo

4:15 am - woke up, stretch, eat, bathroom
5:30 am - met the neighbor and off we go
6:30 am - stretch and talk. Met up with Nate from UltraMax who was doing the full.
7:00 am - OFF we go! - Oh YEAH - It was raining nonstop!

NOTE: STL does not get the respect for a hilly course that it should....CAUSE IT IS!!

My goal in the beginning was to just stay below 10 minute miles (9:50's if possible), however while running with Nate, I noticed we were doing 9:30's and it felt good. I felt fantastic, physically. By mile 3, I was getting warm, so I decided to lose the top layer shirt and just go with the tri top I had on. MUCH BETTER!

As always, after dodging in and out of 12 minute milers who started with the elites??? I finally get into a rhythm. 9:15-9:30 (It was a little hilly for a while). Some where at mile 5ish, I lost Nate at a water station. He got caught by those folks who come to a stand still at the first table.....I looked back and I couldn't see him, so I just went.

Mile 6 came and I was at 58 minutes. Right then I knew I was gonna get this done. I was feeling great. Mile 7, 8 and 9 were uneventful and i averaged 9 even on the pace.....Mile 10, starting to feel a little sore, but I am not giving in. Left calf was beginning to cramp.

Miles 9.5-13.1 were the worst set of hills ever. Up, down, up, down.....But I attacked them straight on. The only time I went above 9:30 was on a hill at mile 11.5. I mentally broke for a moment, when I saw the hill and how long it was and thought I cant hang on....once at the top, I said to myself "1.25 or the rest of your life." I kept repeating to myself "pain is temporary, but failure is forever."

Mile 12.25, long downhill.....let the legs go.....it hurts like hell......

Mile 12.7, last hill....it hurts like hell....I layed the hammer down with everything I had....tears in my eyes, lungs exploding, I ran that .3 hill in 8:00's!!!!!!!

Last .15 was all down hill and a little flat stretch....................it hurt like hell, but sprinted it out.

I cried when I finished - 1) from exhaustion 2) overwhelmed that i layed it all out there!!!

On the way home I tried to think of were I could have gone faster or made up more time to get sub 2 hr? After beating my brain to death - I decided I couldn't have made up more time. If I would have gone out faster, I would have died out there some where....I attacked everything and ran as hard as I could everywhere. I never gave up.

NOW I have a goal for next year. I know for certain that if it would have been a flat course. sub 2 hr I would have gotten.

Damn I am on a high!

Till next time - from the back of the pack!!!!

On the horse...Off the Horse...On the Horse

2009-03-31T05:53:00.000-07:00

I have not kept up with my blog lately, cause like the title says.....Just when I felt I was getting really strong and feeling REALLY good about my training..1) mother nature decides to go back to cold temps QUICKLY and 2) I get hit with a chest infection / major cold!!!

So far everything has been going to plan for training for Kansas. My bike feels strong...REALLY strong. My swim I never worry about..... And I have been consistently running at 9:45's or better for all my runs and those during brick workouts (which I am loving).

But just when I was supposed to do my first big week (10 hours), I get hit with this nasty cold that set me back for 2 weeks...training wise.

But I overcame and I am back on track. Yesterday, I put 1hr 15min on the bike trainer, 3 mile run and 1350 swim (yes reversed). Overall I felt really good about. Mentally struggled a little towards the end.

This week is a big week for me training, plus I have STL Half in 3 weeks.

From the Back of the Pack!!

Quick Shout Out To Starting Block

2009-03-02T06:11:00.000-08:00

I will give a quick shout out to the Starting Block in Columbia!!! JOB WELL DONE!!

It was totally worth the 100 mile drive to go to the Starting Block in Columbia! Not only to get the video analysis done, but the Customer Service was top notch! I am not only saying this since it was Amy Livesay (Owner) doing the fittings, but also watching the other associates attending to those coming in! AND they have food and drink there!!!

I have been fitted many times, BUT this place tops the cake! Lets just put it this way - I have never had anyone make me try so many different styles, brands, orthotics, just to make sure I am satisfied EVEN after I was very happy with the 1st shoe I had on.... Amy made me try 3 more brands and an orthotic (while also trying on the treadmill) JUST to be sure I was happy!

I for one will be making my journeys to Columbia when I need shoes!!!

Nuff said about that!

See you from the back of the pack!!

So Far So Good!!!

2009-03-02T05:51:00.001-08:00

It has been awhile since my last post. I will bring you up to date with the happening s of this Half-Iron Adventure!!!

I officially began training on February 9 - I had to jump right into the 2nd week of an 18 week training plan. I wont lie - the 1st 2 weeks were hell on the body and the spirit. I have not done any other discipline besides running for 2 years - - a little apprehensive? YES to say the least. My first day of training called for a 1000 yard swim and 20 mile bike.....Needless to say (since swimming is my best discipline) I hit it in 20:53 (or 1:40 per 100 yds)!!! I guess your shoulders never forget!

On February 22, I finally bought a new bike - Kestrel Talon. It is the lower end of Kestrel's tri bikes, but a tri bike none the less and within my price range for what I have been saving for for 2 years....It has been so worth the wait! It only sucks cause I cant get outside with it until Spring. But, we have become very close and have bonded on the trainer!!!

The hardest part of the training thus far has been the adaption of night training after work and after Owen goes down for the night. The majority (6 out of 7 days) of the workouts don't even begin until 7pm at night. But, it is working out well. My body is not only adapting to the workouts, but also to being tired and still being able to train at the rate I need to.

I am feeling stronger than I ever have. I have hit all my workouts without any real issue. Last week I was supposed to run a 3.5 miler on Wed, followed by a 1250 swim/25 mile bike on Thursday and 7 mile run on Saturday. Well, Anna's dads birthday was on Saturday and we went to Columbia as well. So, since I did not have to be at work until 12:30pm on Wednesday, I basically did a Quarter Max tri in the gym.....1250 Swim (23:41), 25 mile bike (1:25) and 7 mile run (10:05 pace).....I was extremely stoked after that day!!!!! Even more so, since I went a ran 3.5 miles at 10:00pace the next day....

Other than that nothing else going on - I did impress my self yesterday (3/1/09) though! I rode the trainer for 2 hours - if you have done this - KUDOS and you know how mind numbing it can be. For me it was monumental! I have attempted before (years ago) but broke at 1:30. I pushed through the mental part and made it to the end!!!! I am extremely proud of myself - - - this is me patting myself on the back!

Last week was a tough week:
Monday - 1000 (s) and 4 (r)
Tuesday - 20 (b)
Wednesday - OFF
Thursday - 1250 (s), 25 (b), 7 (r)
Friday - 3.5 (r)
Saturday - OFF
Sunday - 35 (b)

This week (thank God) is a recovery week:
Monday - 1000 (s) and 20 (b)
Tuesday - 4 (r)
Wednesday - 20 (b)
Thursday - 1000 (s), 3 (r)
Friday - 1000 (s)
Saturday - 8 (r)
Sunday - 30 (b)

We will see how it goes!

See you from the back of the pack!!

Ironman Kansas 70.3

2009-02-12T07:39:00.000-08:00

Well I took the leap that I have been desperately avoiding and signed up for Kansas 70.3. I honestly having been fighting the urge to get back into tri's and coming up with plenty of convincing reasons not get back into it. I had pretty much convinced myself that I was now a runner and no longer would do tri's.

Some of my excuses:
1. I had a collision with a van in 2006 and am too scared to get back....?
2. Cant work out at night....
3. Tri's aren't for me....

Inside though, I have always loved the sport, enjoyed the sport, but I think that after being away from cycling and swimming for a while, it put a false sense of "dislike" of the disciplines...which would be false!

I used the van accident as a major excuse, even in my own head. Yes, I was forced off my course during a race and hit a van, hit a curb, stuck in the ground like a yard dart and broke two ribs. But it is time to say "Happened, Used it, Move on!" I think of Tony Rigdon, who REALLY collided with a van head on and sustained many injuries (in the same race)....He is back to it and enjoying the sport....I figure damn...I'm being a puss.

So, after discussing the idea with Anna, she got on board and we worked out a plan - she insisted on a few things though....

1. Have to stay grounded - This is for fun
2. Owen and her are the priority -
3. Take care of the body!!!

I agreed on all three things!!!

After all that, I created my 18 week training plan and jumped right into last night. I have not ridden the/a bike in 2 years....AT ALL. So I went to the gym and got on the stationary for 60 minutes. Good thing I have continued running because I forgot you use different muscles for sure. One would think I would take it easy...yeah right I jumped right in:

** 10 minute warm-up - level 6
** 5 minute warm-up - level 8
** 1 minute intervals at levels 9, 10, 11, 12 - w/ 2 minutes rides at level 6 (repeated until 50 minutes reached)
** 10 minute Warm-Down at level 6

Yes- it hurt a little....However at about 20 minutes in, I got that feeling back that I had in 2005, where I just loved to workout and ride and swim etc....IT ALL CAME BACK! I felt like I was part of the triathlon nation once again....It feels good.

Anyway more to come!

See You From The Back of the Pack!!

Pace...I think I love you!

2009-01-29T12:38:00.000-08:00

As I think it goes with all runners, it is hard to find the right pace for ourselves. I have always struggled with wanting to get faster, but never being able to. I also prefer the longer distances (endurance) to the shorter distances (sprinting). I have finally realized, during a "hell-mill" run that I am pulled toward longer distances and slower paces.

I finally realized that I can get faster, since I have gotten my 5k paces down to 8:50's, HOWEVER, it is not fun.....AND if it's not fun, then why am I doing it? Also with that, the less I am having fun, the faster I lose my motivation!

I ran 4 mile the other night on the hell-mill at 10:54 pace and I truly can say that I enjoyed the run. Not only was I fresh when I finished, but still motivated days later to go back at it again.

This topic brings back thoughts when I read John "the penguin" Binghams books and how he stresses the love of running and marathons and not necessarily going fast. NOW - many runners want to get faster and this is OK - but for me....I'm not going to set records....I want to enjoy every minute of all my outings. This keeps me going!

Finally realizing this has led me to believe that I can and will be able to complete a 50 miler this year. I have my sights set an Ultramarathon.......

More to come -

See You From The Back of the Pack!

Damn That Was A Good Run!

2009-01-20T09:53:00.000-08:00

Today called for a 3 mile run...Sounds simple to me. Well I have been feeling most motivated as ever, so I decided that I should step it up a notch and PR. AND that is exactly what I set out to do. My best time on an open road 5K is 28:40....I was bound and determined to beat that! Only this would be on a treadmill.

My issue with not burning out quickly has always been not warming up. So this morning I waled 1/4 mile and jogged a 1/4 mile to warm up the old body. Here we go.....I realized within the first 1/2 mile I was feeling really good - Glad I warmed up!

Nothing really to report - No major issue thru the run. It felt really good and I was able to sustain a good rhythm and body mechanics throughout the entire run! I even was able to go faster all the way through the last mile. Finishing time: 27:30 - NEW PR!!! Now if I can do that on the open road!!

Basically it looked like this:
Miles 1-2: 6.5mph (9:05 pace)
Miles 2-2.25: 6.7mph
Miles 2.25-2.6: 6.9mph
Miles 2.6-2.85: 7.2 mph
Miles 2.85-3.1: 8mph

See you from the Back of the Pack!

STL Half.....Here we go!

2009-01-19T12:20:00.000-08:00

A week ago I decided to NOT dot he Stl Half because I was not sure I wanted to commit to the training...Especially in the COLD. However after a week of really good training runs, I decided YES I want to run the Stl Half and try to go 2 hrs or better. So let the nightmare BEGIN!!!

I doooooo have a feeling that I will be doing a lot of treadmill training, which does not make me too happy, but with my health of lately, I can t chance getting crazy sick. I ran 6 miles in a PR of 58 minutes yesterday!!!!! At 4 miles I was mentally broke, but kept moving onward!!!

I am actually looking forward to the treadmill for 2 reasons: 1) it will help with keeping a constant pace which has been an issue before and 2) the mental aspects.....

This weeks workouts:
Jan. 19 - Jan. 25
Monday - Upper Body Strength & Stretch
Tuesdya - 3
Wednesday - 30 Min Cross-Train
Thursday - 3 + Lower Body Strength
Friday - Rest
Saturday - 30 Min Cross-Train
Sunday - 3.5

Until next time - see you from the Back of the Pack!

Angels and Airwaves

2009-01-15T11:43:00.000-08:00

I just posted about running and I-pods. After I finished I remembered that I found the best Album to run to yet. MY Opinion of course. I need upbeat and fast tempo songs to keep me going....I also run with a lot of emotion, so I need good inspirational music to help keep me moving as well.....

There is a band (if you are not familiar with) called Angels and Airwaves (Punk/Rock). It consists of 4 members from previous defunk punk bands. The lead singer is Tom Delonge of former Blink-182 stardom. I will admit I am/was a big fan of Blink (I know they were cheesy and sold out......but didnt every band/artist) Tom heads this band and the band, their style and their lyrics are much more mature than Blink's "I dont give a F&^% attitude."

Anyway, my point is their album I-Empire is an amazing album to run to. The entire album is uptempo/fast beats, good lyrics.....the works.

I found myself running/working out for the entire album.

Check it out - - - its worth it.

See you at the Back of the Pack!

Treadmills and I-Pods

2009-01-15T11:29:00.000-08:00

I am like most runners...I can not stay too long on a treadmill or I will stab the next person that walks by me! I also do not run 99% of the time with any music. However, to beat the treadmill boringness, I use my I-pod.

Typically, I know exactly what songs I want to listen to to get me through a particular run. This is scientifically based research on song time, beats/tempo etc........YES SCIENTIFIC!! If you listen to the same songs over and over 1) you will get bored, since I believe the song will actually get longer, causing boredom and mental breakdown 2) you will start to hate those songs....which is never a good thing. We as runners all have those songs that get us going. There is a lot of emotion in running. Therefore, music can either make you think of particular moment to pump you up or drown out the pain.....either way we all must agree that good music can assist in running!!!

I found out something yesterday, while I was putting 4 miles in on the old treadmill - there is A LOT of music I forgot I had that is REALLY good and now I am thinking the treadmill may not be so bad after all - sorta?

Yes, we all have shuffle on our I-Pods, but I hate that setting. Here is why? If you are like me, I have currently 3,456 songs downloaded??? Until yesterday, I did not know I had that many songs....ANYWAY - if I use the shuffle format, I spend 80% of the time skipping over songs, since it does not meet my needs.

So I began scrolling along the artist area and I decided I am not allowed to listen to an artist that I knew I had on there or have recently listened to. I had to choose a new artist.....THUS I found a whole lotta good stuff I forgot I had. Next thing I knew my 4 miles was up and I had only made it to the F's....

ANYWAY - That is my rant for the day - just trying to mentally get through treadmill workouts on 1 degree days!!!

Until then - See you at the Back of the Pack!!!

No Limits: The Will to Succeed by Michael Phelps

2009-01-07T11:59:00.000-08:00

Nothing major to really write about this week, so I thought I would give my $.02 on the latest book I am reading: No Limits: The Will to Succeed: Michael Phelps. Love him or hate him, the dude is BAD ASS - AND obviously the real deal!!

I was given this book for Christmas - my wife knows I will read anything biography related to most any sport (that I like) and any athlete. So I begun reading this with a little interest, since Phelps did dominate the Olympics in the pool, however, I was not overjoyed to be reading about him.

Here are a couple things about the book (good and bad, and in no particular order) that I can share:

1) The book is not really a biography, but more about his training and motivation to go for 8 gold in 2008. The chapters are also broken down by the events that he swam and won.

2) It is pretty motivating to read about his work ethic, motivation etc. As athletes (or wanna-bes) we are are looking to get better, faster, stronger AND we all have the want to push real hard, but sometimes dont due to pain, soreness etc. Although he does not go into great detail of the training log and the pain....you get the hint that it must of hurt like hell to train. If you know anything about swim training and sets...you will get chills when he says things like: 50 - 25's, 25 - 50's, 15 - 100's, 10 - 200's - - -And thats just the morning workout.

3) My only real complaint - He obviously was given the right to write his own material. Although he had a ghost writer to assist, he writes like he talks. If you have ever heard Phelps give an interview......lets just say, its a good thing he can swim, cause a man of the English language he is not! There is nothing I dislike more in reading than poor writing. It needs to flow, not be choppy and I dont like to have to read the same sentence over and over to try to figure out what he is trying to say.....LEARN TO USE A COMMA!!!

3b) However, it is not that bad of a read, it is somewhat funny that he actually writes like he talks???

Anyway - my 2 cents on the book. Read it if you want to. I'll let you know more when I complete it!

See you at the Back of the Pack

2009 Season is upon us....me....us.....Lets try again!!

2008-12-31T11:13:00.000-08:00

So I decided to try a few races out this year just for the fun of it all. Like I said earlier, "I just cant stop the sport." I feel I have recovered quite nicely and am feeling pretty good about my physical and mental condition that I think I will begin doing some training again. Anna and I are going to do the St. Patricks Day 5 miler downtown. She said she wanted to do it as a goal to go to the gym.....Good for her!!! I myself will use it a s a training day for the STL Half....Good for me!!

Wouldn't you know it...I go into it thinking its all for fun! Who would have thought I would progressively find a billion races and events to sign up for......Gotta slow down.

I am also getting my raod bike back. This excites me. I traded it for my neighbors mountain bike (he wanted a road bike), but the planets aligned and we both would like to swap back.....I feel it is time to get back into tri's a little, since being ran off the road by that van in the Cape Tri and breaking 2 ribs while doing so!!!!!

So my official/unofficial traing began on Monday: I am hoping that all my workouts this week go well. I have been working on getting my cardio back up and trying to go harder, for longer a longer period of time, something I failed to do in the past - AKA puss'in out. Hopefully I can stay energized and motivated.

Workout for the week: 12/29 - 1/4
Monday: Upper Body + Stretch
Tuesday: 3 miles
Wednesday: 30 Minute Cardio (High Intensity)
Thursday: 3 miles + Lower Body
Friday: Rest
Saturday: 30 Minute Cardio
Sunday: 3 Miles
Total Miles: 24

See you from the Back of the Pack!!

Putting It All Behind Me.....

2008-12-23T08:44:00.000-08:00

They say that a runner or any athlete for that matter can never really let ago of what he/she loves to do....I find this to be true.

When I was released from the hospital, the Dr.'s told me to take it easy for about 5 months and dont do ANYTHING except rest. They said it could take up to 18 months for the entire affects of my "condition" (which I was never confirmed of anything) to fully be out of my body. Cool, I say! I cherish my new outlook on life and can give up endurance sports all together. I have had a good run for 5 years......

So - about 1 month goes by of no work (without pay - YEAH that sucked) and just lying around. My head still hurts, IO am just now able to go a FULL 4 hours of being awake without having to sleep and I actually think I might have enough strength to eat a full meal without getting sick!!! YEAH ME!! However I still have this urge to run or do something. So with my Dr. telling me there is no sign of a virus and all my lab work back to normal, AND Anna says its cool top go the gym - I decide to go run a few miles - STUPID....

One never really realizes what an illness does to the body - - in all aspects. I thought hey I lost 17 lbs - whatever the catalyst right!!! WRONG - I lost 17lbs, BUT 17lbs of what??? I made it about .25 miles on the treadmill and thought I had never walked in my life. My head hurt, lungs on fire, muscles ached.......I just ran a marathon a year ago and a half-marathon 1 month ago, not to mention averaging 30 + miles a week during training.

Anyway - needless to say, I got back to some conditioning and was able to get up to 3 miles on a treadmill - still a little weary of going outside. However, I can not let go of running. I love it too much. So, my neighbor and I decide to run the Turkey Trot 5k. He wants to go under 20 minutes....I use it as a way to put all this crap behind me. If I can just finish the race, I feel I will physically and mentally put behind me all the crap that I and my family have been through.

THANKSGIVING MORNING - VERY FREAKING COLD!!!! Congrats Karey 5k under 20 minutes....Congrats me - not only did I run the whole thing, but I almost PR'd on a 5k!!!! I did not wear my Garmin, but jsut ran with the crowd and ran on feeling. I ran in 28:20....23 seconds slower than my 5k PR......

I am once again inspired and looking for things to get back into. I have learned a valuable lesson....Listen to the body. If it says dont go out tonight or dont workout.....DONT DO IT. There is always tomrrow.

Anyway more to come - See you at the Back of the Pack!!!!!

This Close To Death (Part 2)......

2008-12-19T09:42:00.000-08:00

Fast forward to the ER......

Anna has her parents come watch Owen and meets me in the ER - after 2 hours of waiting with NO pain meds etc...I finally get in.....Pain Scale at 10+

Immediately the ER doctor (later to be known as Dr. Shaky, and you will see why later) thinks I have viral meningitis and starts to do tests for that....In the meantime, he thinks I need IV drugs...I think so too!!! (NOTE - I do not like narcotics of any kind, they dont make me feel good). So 1st I get an IV of Morphine (should do the trick)...10 minutes later, it has done nothing! Next - IV of Demoral (really should do the trick)...10 minutes later, NOTHING - Dr. and my wife are freaking out.....I am half-stoned.....FINALLY - IV of Dilaudid - (should put a Bull to sleep).....I guess I am part Bull, cause I dont remember anything until the Dr. says "We have to do a Spinal Tap!!!! This brought me back to reality........

I will only say this - Spinal Taps are the devils invention. That had to be the worst pain ever. Remember Dr. Shaky comment (come to find out that is his nickname from all the other Dr.'s and Nurses) - Yeah he should be fired. After 15 minutes of digging in my back with a 5 inch needle....UNSUCCESSFULLY....he says he cant get it and needs to call in another Dr. who is better? Better....If he is better than why are you doing it? Idiot.

So, the new Dr. comes in....BAM! 2 minutes done....I need more drugs!!!! 2 hours later, Dr. says its not bacterial meningitis, but I need to be admitted for more tests......

Nothing majorly important other than this......for the next 3 days I could not move, go to the bathroom or eat!!!! The Dr.s had no clue what was going on and they kept telling Anna and I "we dont know what is causing this but his body is not responding." At one point I was about 1 hour from a bone marrow biopsy!!!! They said my spleen was enlarged, as was my liver and I stopped producing red blood cells????

My arms looked like a heroin addicts and I was in bad pain!!! I lost 17 pounds in 5 days.

Moving through the crap - - all in all I was in the hospital for 16 days total, lost 17 lbs and thought I was going to die (HONESTLY).........

I realized 2 things while was in there:

1. In the end you have to certain things in life - your family and God - I am closer to both now!
2. You could leave this world VERY Quickly - I cherish my wife and my child more than ever and work does not mean crap.

More to follow as to where I am now with running etc.......

I Was This Close To Death......

2008-12-19T09:26:00.000-08:00

Seriously! So after Running with Ike on September 14th - I kept fighting this flu like symptoms and sinus issue. Never could get better. I would be sick in the morning, fine throughout the day, etc......I kept getting these headaches (felt like a concussion, if I moved my head at all it HURT) that felt like my brain was free-floating in my skull. I was popping 4 Ibuprofen every 4 hours round the clock for 2 weeks (NOTE - not good for the stomach). At night I would wake up DRENCHED in sweat, to the point of having to change t-shirts or sleep on a towel. I would be cold at one point, freezing at a moment later........This went on for 2 weeks straight. REMEMBER: All along I was running and working out through this - CAUSE I'm Superman???

Fast forward to September 30th - I wake up to go to work feeling like dog crap and had one huge headache. I take my Ibuprofen and drop Owen off at day care and head to work. Within 2 hours of work, I have a full blown Migraine and I cant look at anything. I call my Dr. and ask for something strong. He calls me in some Imtrex and tells me to take 1 pill. Now - this stuff should knock out a Migraine within 30 minutes......

2 hours later, my headache is worse and I am going crazy. I decide to go home and take another pill and sleep. I hit the bed and the house is 100% completely quite. I feel weird though - my neighbor is mowing his yard and the sound is driving me crazy. At 4pm Anna comes home with Owen. He runs down the hallway on the wood floors and that sound makes my head feel like someone just hit me with a sledge hammer.

I drag myself out of bed, but something is wrong - my neck and back are stiff as a board and it feels like I have nails in my temples, neck and back????? I cant see straight or think - - What is going on? I make it to the kitchen to tell Anna what is going on and that I feel like I am dieing - - I need to go the ER and FAST....One problem, Owen is hungry - - SO I drive myself to the ER!!! In the mean time I have Anna call my Dr. and tell him what is going on.

I get to the ER, and of course there is 1000 people waiting...I would rather die than wait....C-YA....I start on the way home when Anna calls and says the Dr. said "get to an ER NOW!!" U-Turn and back to the ER!!!!!

BREAK - -

Making Up For Lost Blogs!!!!

2008-12-19T09:22:00.000-08:00

It has been a while since I have posted....AND there is good reason......First of all you NEED to scroll down to were I talk about running with IKE and the follow the blogs back to this one!!!!

In my previous blogs I discussed getting sick and feeling fatigued BUT trying to fight thru it all.....Well the valuable lesson I learned............LISTEN TO YOUR BODY OR YOU COULD DIE......SERIOUSLY!!!!

SOOOOO - Refresh yourself with my previous entries and then I'll post about my near death (almost) experience.

Friday, September 26

2008-09-26T10:46:00.000-07:00

Well I made it through 5 miles!!!!! I know - I'm excited to!!! I am just glad that I made it through. Lately I have been mentally and physically beat. But, I am chalking it up to burn-out. Just like every program, we all get hit by burnout, some different than others. My symptoms:
Fatigue, exhaustion, lack of motivation, heavy legs......

BUT, I gotta get the miles in. So, I trudged through 5 miles of crap. I ended in 11:32 pace. My legs felt like bricks the entire way, my breathing was bad....I was just sluggish. HOWEVER, I can say I pushed my self thru it. It was not pretty, but it is done!

Mentally, I feel a tad bit better, knowing that I did not give up yet. My calf is a little jacked up, but it held up for the entire distance. I have to do 18 on Sunday, so we will see how that goes.....

More to come - - From the Back of the Pack!

Not a good - "back in the saddle...."

2008-09-24T06:09:00.000-07:00

Went out for 4-miles.....and it sucked. After not running at all since 9/14, nothing seemed to work well. Mechanics were off, breathing was off, could not get my pace down, legs felt like 100 lbs a piece, etc.....

And the kicker of it all was a t 1.75 into my run, my left calf cramped to all get out! I kept moving to 2.25 hoping that it would work itself out, but it did not. So, I am left with 2 choices:
1. Walk back 2 miles from the way I came - OR
2. walk back 2 miles another way up a huge hill

I choose # 2!!! It hurt the whole way. Hurt even more when I got home and tried to stretch it?

I was pretty devastated when I got back, not to mention de-motivated and everything that comes with that. BUT, I will chalk it up to another day of training. I was surprised at Anna's support and telling me not to worry too much about this run.

I have to do 18 this weekend to stay on track for Tulsa on November 16. I will make the distance, even if I have to walk the entire thing.

More to come......From the Back of the Pack!!!

Back in the Saddle! Maybe?

2008-09-23T09:27:00.001-07:00

Like Steven Tyler once sang....."I'm back in the saddle again......" Let em put into a few words my life since Lewis and Clark.....

Mon and Tues following - Home from work could not get out of bed. No running!
Wed-Fri - At work, but could not function. Still no running!
Sat - Mowed the yard (1.5 hours), took a shower and felt sick, achy and tired. - No running!
Sun - Took Owen to park via bike, got back - felt sick, achy and tired AGAIN.
Mon - Morning went to the Dr. - He drew Blood to rule out an infection, patted me on the back and said suck it up and fight through it!!!!

I asked the Dr. if I could exercise or run? Yes, will help progress the virus and will help with sweating it out.

Monday (night) - went to the gym and did upper body weights, then sat in the sauna for 10 minutes. Afterwards, felt a little drained, but took Ibuprofen and went to bed.

Tuesday - woke up this morning feeling somewhat OK - going to run 4 miles tonight. If anyone sees my dog pulling a 198 lb corpse of the road...please contact my wife at 636-stupid ass husband.

More to report tomorrow!

George Hincapie at IHOP

2008-09-18T11:29:00.001-07:00

Real Quickly - So after the Lewis and Clark run we go to IHOP in St. Peters to eat. Now the Tour of Missouri just finished up in St. Charles. So, I see the Team Columbia pace car in the lot and I am starring at the cyclist in their team jackets etc. taking pictures etc. I am stunned and like Holy Cow....In St. Peters...At IHOP......

Anyway, I dont recognize anyone and I think it might be their B squad if that exists??? Anyway, I am pointing this out to my brother and walking backwards as he yells "HEY! Watch out" to me and grabs my arm and pulls. I'm like what? I look up and look who it is - George Hincapie!!!!!!

HOLY - BLEEP BLEEP BLEEP!!!

It was pretty cool - Funny thing was I go inside and tell Anna who is waiting with all the other St. Pete folk and as I am saying this out loud - Everyone is looking at me like - "who is George Hincapie?" While Anna is like freaking out......I live in hoosierville or they dont have Vs channel on TV and have better things to do than watch Vs in July for hours on end!!!!

Running with Ike and More!!!!

2008-09-18T11:29:00.000-07:00

Holy Crap is the first thing that comes to my mind when I think about the Lewis and Clark 10 miler my brother and I did on Sunday! Thats right a 10 miler not a 13.1 Half or a 26.2 Full....St. Charles was hit...no....slammed.....NO - beat the f*** out of by hurricane Ike! However we did not know of the mileage change till mile 9!!

Let me run you thru the events from my perspective:

3:45am - Wake up and hear the rain slamming the house. Make coffee and oatmeal
4:00am - wake brother up to get ready.
4:15am-4:45am - bitch about rain etc.......fight mental thoughts to not go!!
4:45am-5:15am - stretch, bathroom, H2O, bathroom, head to car, back to bathroom, start car, one more time to bathroom (I've been upping my fiber content A LOT)....
5:15am - Head to Riverport and wait in traffic looking at the rain and bitching....
5:45am - 6:20am - sit in storm in car, watching dummies go line up - race doesnt begin till 6:45!
6:20am - squeeze over the seats in to the back to apply vasoline and put on gear - funny site to see a 200lb man folded up, upside down in the back of a car applying vasoline and trying to put on rain gear!!!!
6:35am - make the walk in the storm with 30 mph winds and line up
6:45am-7:15am - Getting pelted by wind and rain (it was a forest gump rain) while we complain with the other idiots out there and take guesses as to why we have not begun yet.
7:15amish - We begin our journey to find Noah!!!!!
7:15am-8:58am - BEST mental training of my life - that much I can say. I would say the first 6.5 miles of the first 8.5 miles of the 10 mile journey were run head strong into 30 mph winds - I am not crapping you.

At mile 2 I wanted to quit, but I kept my head down (had to cause the rain was stinging) and put one foot in front of the other. It was the toughest thing I have ever made myself complete.

At mile 9, we noticed marathoners coming back at us??? Then one of them tells us that the furthest we can go is 10 miles....DAMNIT.

9:00am - Negativity breeds Negativity. The minute we cross the finish line and EVERYONE is complaining, my brother and I jumped on the bandwagon.....we bitched and were angry about everything. More than likely because we got the crap beat out of us and now we were cold and standing in the rain and walking through calf deep mud and water. Found our way to the buses, got to the car and left......Other events happened between finding the bus and getting to the car - but not worth typing - EXCEPT that Riverport was FLOODED -honestly!!!

10:00am-Tuesday at 10:00pm - Came down with the flu and it turned into a sinus and upper respiratory infections - DAMN - Stupid Ike!

September 10, 2008

2008-09-11T06:03:00.000-07:00

Scheduled to do a 4-miler. I don't know what got into me or if my Garmin had a better signal, but I blazed it last night - well blazed it in terms of my kind of speed!!

I got home from work, not really motivated to run, but wanted to go, so I could stretch my legs from being sick all week and get my legs moving a little in preparation for the 1/2 on Sunday. So, I changed clothes, stretched a little and set out - alone this time. Owen was not feeling well and I did not want to take Mara this time - she is pissed at me right now!!!

Within the first .25 miles I was doing 9:45's??? Up a small incline? Strange - I do not feel like I am pushing it at all. The I get the LONG downhill for about 1 mile, however, I usually average about 10's to 10:15's - - I am doing 9's!!! My first mile was in 9:20. So, I figure lets go with this....I push through the first 2 miles in 18:34! In my talk that is 9:15 pace?? CRAZY!

So, now I caught between is my Garmin wrong or am I feeling good? Sidenote: I am now down to 199lbs! I have not been that weight since my senior year of college (1999). So, I know I am a little more efficient, but dang!

I go with I am feeling good. HOWEVER, don't want to get hurt before Sunday, so at 2.25 I scale it back to a jog and will run the rest of the way home at 10:15's.....HOWEVER - I cant get that high - I am still doing 9:30's? AND my HR has not gotten above 145 yet??

At 2.85, I decide to complete a 5k at best time and then jog/walk home the other mile. At 3.1 I completed it in 29:35. That's a 9:33 pace!!! I walk/jog the rest of the way home feeling good and happy!

I am not going to jinx myself into thinking that I can hold that pace for Sunday - HOWEVER - If I am feeling good in the morning, I met let loose a little and see what happens - I will definitely NOT go below 9:30-9:45 pace. My plan is to begin at a conservative pace (10:15's-10:30's) for the first 2 miles or so and see how I feel. The reevaluate and go from there. Hell, I could have a miserable day and do 11's the entire way!!!

LETS HOPE NOT!

Being Sick Sucks

2008-09-10T12:42:00.001-07:00

Man, I just got over the worst (ok maybe not the worst) flu/cold I have had in a while. Sometime on Sunday, I began to feel odd. Joints and bones began to ache and my stomach began to get queasy.

Needless to say I have been out of commission for the past 4 days. I had to miss work on Tuesday.

My bones and joints ached so bad for 3 days, it hurt to walk.

Anyone, I am going to try to run 4 miles tonight.

Lewis and Clark 1/2 is Sunday - so hopefully I will have my energy back by then?

September 6, 2008

2008-09-08T05:30:00.001-07:00

Scheduled to do 15 miles, did 16.5!!! I wont lie, miles 15-16.25 sucked ass! I was tired and I can not run in one direction down the Katy Trail without getting bored. Which is exactly what happened.

I decided to run the old Lewis and Clark Half course, with the only variation being that I had to start at the parking lot by the bridge rather than the Family Arena. I do not recommend running the first miles of the course on non-race days! I forget that Fleet Feet cones off a lane and we get to run in that lane. THERE IS NO SHOULDER! I was freaking out for the first 3 miles?

Anyway, first 8 miles go great, feeling good, pace is OK. HOWEVER, it seems my Garmin has a difficult time getting a decent signal out there. At one point I was running 10:15's for a good mile or so, then I am running 11:20's with a lower HR? STRANGE!

At about 9 miles I am getting a little tired...(did not get a lot of good rest on Friday or Friday night)...No excuses though. My original plan was to finish the 13.1 at my car, then run down the bridge towards Creve Coeur 2.5 extra then turn and come back, completing 18 miles. BUT, when I got to the giant hill at the bridge, I decided to continue in the shade of the Katy and run out 2.5 etc.....

This is where boredom kicked in. I tried to do as I have been reading and running thru the pain and boredom. Pain was not the issue. I was actually impressed with how well I was able to continue on with my legs hurting. In years past, I would have started walking at the first sense of uncomfortableness. Back to Boredom - On the Katy Trail, you are running in a very shaded, covered, chat trail, with no real change of scenery. Some people may like this...ME....I DON'T, I need open space, cars, buildings.....

At 14 miles, I felt like I had been running 2 miles extra, but when I looked down at the Garmin....ONLY an extra 1.25 thus far.....JEESH! THEN, I get to Jungs Station Road, where the trail ends for a second and you have to cross a major road. This is where I shut it down mentally. I crossed the road, ran about .25 miles (@ 14.5) and said screw it. I walked .25 miles to get my legs and my head back, so I could complete the run happy. Jeff Galloway is big on the run/walk marathon training plan...HOWEVER, I don't think he means run 14.5/walk .25!!!!

At 14.75, I begin running again and start prepping for that damn hill (which I hate and has been my nemesis in the past). I run to 16 miles and decide to walk the next .25 and drink lots of Strawberry Heed because I want to conquer the damn hill.

16.25 with hill in front of me....HERE WE GO! YUP - I ran the whole hill and finished strong....major psychological victory #2 for the day....#1 was running 15+! Also, this is how I know my Garmin was screwy - I was doing 10:20's up the hill for .25 mils - - BS!!!

Anyway - all in all it was a good day, great weather for early Sept. (55-65). As I write this, I am fighting off either a small stomach bug or I am feeling the after effects of the 16 miler????

September 3, 2008

2008-09-03T14:39:00.000-07:00

Well, back in the saddle again...I guess!! I tried to run Monday at Forest Park and ended up only doing 6 miles. My ankle started acting up from the onset and every single step hurt....well ached. Plus I will never do two things again...I think: 1. No more running over 6 miles with Mara. I could have killed that dog. She was jerking me left and right all day. 2. No more driving somewhere to run (unless it is a race). I used to love to run at Forest Park. Not anymore. By the time I got the 35 minute drive done, I was unmotivated to even run. That said - chalk the day up to a training run and moving on!

Today I was scheduled to do 7 miles. However, when I woke up I did not feel to great, especially to do 7 miles. But I knew I had to push on through. I read some more of Dean's new book, which always gives me some inspiration to do better. In the chapters I was reading last night, he was talking about getting through the down times of running. He says you ALWAYS feel better after a run than before, even on the days you have no desire to do so. I found out today that that is 100% TRUE. I did not want to go run today, but I did. By mile 2 I was feeling great...HR in check, pace OK. By the time it was over I felt like a $100 bucks...if a $100 bucks had joints that ached!!

I was not sure what direction I wanted to run, so I just took off in the direction of 7-11. I then ran to QT and then to Laurel Park, back by the house, up the big hill....yadda yadda! At 4 miles I really felt fresh! By 6, I was tiring but OK. I had to constantly had to remind myself to focus on my hips and toes. Usually when I get tired, I lose focus and my hips begin to go crazy and that's when everything hurts.

Another thing I did today was started using HEED (Strawberry) from the get go...AND IT WAS OK! Basically drinking 3-4 oz per 15 minutes or roughly 25 calories per 1.5 miles. All in all I felt good and mad it 7.85 miles in 1 hr 12 minutes.

Dean is right - you just gotta stay focused on the run in that moment, everything else can wait.

Been Away

2008-08-31T17:01:00.000-07:00

Been Away...Not really. I was unable to run Thursday-Sunday. My department put on our annual triathlon and it completely consumed ALL my time...Seriously! Thursday, I worked 730am-8pm, Friday 730am-1000pm, and Saturday 200am-330pm. By Sunday I was exhausted. I was supposed to run a 15 miler on Sunday, but under the circumstances...I DON'T THINK SO!

I am going to attempt a 15 miler tomorrow morning at Forest Park then an 18 miler on Saturday of next week.

August 27, 2008

2008-08-27T07:54:00.000-07:00

Ran 7 miles! I would rate it an 8 out of 10. Ankle felt great, but I jsut wasnt into the run? I have a lot going on this week with teh triathlon coming up. Lot on my mind, as far as what needs to get done as the days quickly approach.

The run allowed me to think about things I had to do, but on the same note, I was getting anxious feeling about the Tri, that it somewhat affected my run. My heart rate stayed elevated and I could not hold my pace too well.

I am not complaining about a 10:13 pace for 7 miles, but I am focusing my training for Tulsa at 10:30's. Which ultimately, is what I want to hold to.

I was hurting (hip/groin) a little at 6.5 but nothing major. I was not focusing on my mechanics at all and my hips started to go at the end.

Tomorrow is another day and the tri is one day closer!!

August 26, 2008

2008-08-27T07:52:00.000-07:00

Can it really be that damn humid and only 82 degrees outside? I ran tonight my 3 miler, with a 1 mile walk at the end = 4 miles total. It was the first run since the sprain. It actually felt really good. I went out way to hard...I was a little anxious to get to running again. In the end the last .75 miles of the 3 was brutal. No breeze, humid and I was bonked! All in all, I would say I was pleased, since I was bale to do the 3 in 30 minutes flat.

Tomorrow, I will do a mid week long run of 7!

August 22, 23, 24, 25

2008-08-25T09:56:00.001-07:00

Basically did nothing as far as major training goes. Friday was a rest day....so I took full advantage of that. Saturday, Anna, Owen and I went down to Portageville for a BBQ. It was 3 hours down and 3 hours back, but since I could not move and my ankle was the size of a melon...we went.

Sunday, I had to work the morning for the triathlon swim practice, so again did nothing but rest my ankle. I did a little mowing and the ankle held up nicely.....

I am off today (Monday). I will go to the gym and work the upper body. Tomorrow I will try to jog. Pictures will be coming soon of the puffy, blue and purple ankle!!!

August 21, 2008

2008-08-22T07:40:00.000-07:00

Jacked-the-hell out of my ankle last night. Was about 1.6 into a 4 miler when I stepped on an acorn or something. All I know is a felt it pop and then the pain hit big time. I fell on the ground and had take a couple of big deep breaths.....

Funny thing though -Mara was on the leash and it scarred the hell out of her and she kept trying to get a way and at the same time pulling me while I am in pain! As well as the freaking soccer team running laps and looking at my bloated ass falling and in pain....pretty embarrassing stuff.

Anyway, once the pain subsided (a little) I continued to my 2 mile point and turned around. I was definitely running gingerly. Every once in a while a pain would shoot thru my ankle and I would almost want to puke. It actually felt better to run than walk? I figure my endorphins and adrenaline was kicking.....I was actually holding a 10:30 pace with the pain.

MILE 3! My ankle was SWOLLEN - it hurt to walk, run, rest, stop, stand, sit.....But I kept moving. Wanted to get home. At 3.5 Karey came running up behind me. I was able to chat and run, so that took my mind off the pain. Made it home and got in the house......

That's when the pain and swelling really started. By 8pm, I was laying in the bed with a heating pad and ice pack. Switching every 20 minutes + 4 ibuprofen!

This morning, the whole ankle was stiff and tender, but after moving around a bit, it felt better.

I guess I will be reserved to doing a lot of biking and high-intensity cardio in the gym until Tuesday and then re-evaluate the situation? I'm not too down yet, but I know it is early still, plenty of time to get back to distance....Just gotta play it smart.

On another note - I got the new Dean book "50/50" yesterday as well - it is really a good read. Goes into a little more detail than the movie, but pretty much follows the same line.

August 20, 2008

2008-08-20T07:27:00.000-07:00

Woke up this morning feeling like crap...more tired than anything. Had no motivation to run, but knew I had to get the 7 miles in, especially since I ate like a pig last night. Funny thing, after all that food last night I still was at 201 this morning and not bloated!

I decide to just get 7 easy miles in...but at 1.25 miles i was feeling good and averaging about 9:30's. At 3.5 I was starting to get some soreness in my hip, but kept going. I have not been spending too much time stretching, but maybe I need to do a little more on my hips, since they take the biggest blow during my runs with my build.

At 5.5 I was on pace for a sub- 1 hour 10K. Now to many, that is not saying much...but to me, it is HUGE! I know I still had 1.5 to go, but I decided I am getting that sub 1 hour. At 6 I was hurting! My final kick at 8:00 pace was too late and I hit 6.2 in 1 hour 1 minute flat.....DAMN.

Needless to say, I left nothing in the tank to conquer the big hill at the end and had to walk to the top and run home. Overall for the 7 miles, with walking .3 miles was and average pace of 10:05's.

Overall I am happy with the day, but even more happy it is over!!

August 19, 2008

2008-08-20T07:21:00.000-07:00

I kind of blew off this day. I was supposed to run, but had no energy, so I took Owen for a bike ride to the park (4.5 miles round trip) and played.

I don't know if my nutrition is horrible or what, but I have no energy what so ever when I get home from work....AND I sit at a desk all day long? I am thinking about wearing my Garmin for a day, to see how many calories I am burning in one day? Basically my eating is like this:
Breakfast - 5:30am - oatmeal and coffee - 350 calories
Lunch - 12:30pm - ham sandwich, 2 nutri grain bars, 1 granola bar and 1 yogurt - 700 calories
Snack - 4:30pm - nutri grain bar - 120 calories
Run - burn roughly 600-800 calories
Dinner - consume 800-1000 calories

The problem is always right before bed - I get cravings and eat the wrong crap? Like last night, I bet I consumed 2000 calories of crap! I could have kept eating, but I was starving. The funny thing was after I ate all that food (cheez-its, 1 bag popcorn, 2 nutri grain bars, 1 nutty-butty, 2 glasses of milk) I was still not full.

August 18 - 24 Week

2008-08-19T10:48:00.000-07:00

I am hoping that all my workouts this week go well. I have been working on my nutrition, so hopefully I can stayed energized.

Workout for the week:

Monday: Upper Body + Stretch
Tuesday: 4 miles
Wednesday: 7 miles
Thursday: 4 miles + Lower Body
Friday: Rest
Saturday: 10 miles
Sunday: Cross
Total Miles: 24

August 16, 2008

2008-08-18T17:53:00.000-07:00

Today I did 14.34! I felt pretty good after it was all said and done! I learned a valuable lesson though...make sure if you take a dog running with you, that there is a place that allows dogs to go inside with you when you have to pee!!

I guess I was really hydrated (which is something I was working on anyway) but I had to pee at like 3 miles in...BAD....No where to go with a dog...I got Schnucks and went behind the building...looked up and there was cameras...DAMN.

So I keep trucking along and Finally after almost being in tears and my pelvis hurting so bad that I was doing 11:15's I spotted a porta-john .25 miles off course.....I made it. Hence the .34 additional miles to my 14 mile run!!

I get to 5 miles in and I am not hurting or anything, but starting to mentally lose it. I dont want to be out here right now, I still have 9 miles to go, I have to work tonight, I'm tired....All the things I can beat myself up with....BUT - I keep trucking along.

At about 9 miles in, I am starting to tire and my hip is beginning to ache slightly....but I trudge along! The next 3 miles are uneventful, just me and the dog out running! I was beginning to pick up the pace a bit, but not much.

At 12 miles I was happy, because I felt I had a good amount left in the tank. However, I met a big Hill named KILLA THE HILLA!!! It was not long or steep...Just there at 12 miles!! Mara and I moved up it and onward. At 13 I was home free. I even contemplated going an additional 1.5 to make it 16, but told myself why not get the 14 with something left and feeling great, rather than go an extra 1.5 and potentially feel like crap and beating myself up for the next week.

So, I went home and called it a day - Overall, I averaged 10:55's. I was happy. I look at it this way - my base was 6 miles on the weekend 3 weeks ago. Based on any 18 week schedule, I should be only at 8 miles on a long run....I am at 14!

However, I still dread having to work tonight and I am dog tired!

August 14, 2008

2008-08-15T16:43:00.000-07:00

Yesterday was a crazy day. As in earlier posts, I had talked about my dfriveway and yard being redone. Today, I decided to take the day off and re-grade my yard, seed, straw and water it. It was defineltly a bigger challenge than I had expected.

I started working about7:30am, expecting to be done by 11am? At a 11:00am, I was only a quarter way in. All in all, it took me until 3pm to start watering. It was definetly a tough day of work. I now kinda know how my brother feels after doing construction all dand then trying to run....at least 99x's harder than setting at a desk....I am glad that I have a desk job!

After resting a bit and then going to get Owen, I had to go out to LSL and set up some computer stuff for a meeting. On the way home, I got a burst of energy or stupidity, however you look at it, and decided to go for my 3 miler after all. I was not going to go and just use my work as my run???? I'm a huge puss sometimes.

Anyway, I went out for my run and it was tough. Although the temp was nice...81 degrees, my lungs, legs, hips and back were killing me......

Note to self, don't do manual labor if I wont to run and feel OK....

Saturday, I am aiming for 15-18 miles depending on how I feel at 14!!!

Until Sunday - - - walking or crawling

August 13, 2008

2008-08-13T11:57:00.000-07:00

6.2 miles today....It was a phenomenal run...I thought! When I woke up I was really tired. I contemplated not running (wussy) and moving my Wed. and Thurs. runs to make it easier on me (big wussy). After I dropped Owen off, I felt like running and decided that your gonna have good days and bad days, so might as well just get through it.

I decided today to try the "not stretching" style running. I have read and heard many runners talk about not over stretching before a run. The only things that I stretched were my shins, hams, hips and groin and went with it.

Mara cam e with me again on this one....side note...Don't know why Mara wont poop in the backyard and always waits to get out on the busiest road when I have no bag to take a dump?

Anyway at 2 miles in, I felt really good almost weightless! So much for being tired...must have been all mental! 4 miles in still good, except my hips are a little sore on inclines......

Mile 5 - tiring but good, just gotta make it up the dreaded final hill. Remarkably I blast that hill and am home free. The final .2 miles downhill was at about 8:00 pace....decided to kick it in to overdrive!!

Overall, finished in 1 hr 3 minutes = 9.55 pace.

I ate a good breakfast - eggs and toast. I think that helped bring me back to life and gave me some energy.

August 12, 2008

2008-08-13T11:41:00.000-07:00

Had to run 3 miles last night. It SUCKED! I had no desire to go by the time I got home. I was just drained. I think I need to look at my nutrition. I think I am burning way more calories than I am consuming.

I felt like my blood sugar was low and I was way tired. After dinner I had to take a short nap to recoup. After battling with my head to go - I strapped Owen in the stroller and did the three miles. I averaged 11:15's......

It seems that all my Tuesday runs are horrible.....Definitely going to look into upping my calories or eating smaller more frequent meals to sustain myself?

August 11, 2008

2008-08-12T06:27:00.000-07:00

Today was a rest + strength (upper body) day. Had to make my self go workout. Construction guys came today to finish the driveway in my yard, so it through my schedule off. Usually I go get Owen, cook dinner, chill and then workout.

However, allthough not major, my schedule was a little off. Needless to say - I got throught he workout and went to bed!

Workout this week:
Monday - Rest + Strength
Tuesday- 3 miles
Wednesday - 6 miles
Thursday - 3 miles + Strength
Friday - Rest
Saturday - 14 miles
Sunday - Cross
Week Total - 26 miles

August 10, 2008

2008-08-11T07:00:00.001-07:00

Today was just a cross training day - I don't really "cross" train like I am probably supposed to? I took Owen on a bike ride to the park so he could play for an hour or so, then I mowed the yard. So, I would say that was a pretty good alternative cross training day!

August 9, 2008

2008-08-09T06:48:00.000-07:00

I FEEL FAN-FREAKING-TASTIC!!! I completed my 12 miles with what feel to be relative ease. I basically ended up touring St. Peters. I decided to use my camel back to run. I have hated using it before, because of the way it bounces....however today, I figured I was not going to be around many water fountains, so I should probably take it.

The first 4 miles as always were boring and ridding myself of all the "junk" in my legs. I ran places I have never run before....up by Owen's day care, over to Cave Springs, on the outer road, etc.....

At 10 miles I was feeling a little low - groin hurt a little, back was a little tight, but the weight of the camel back, definetly helped keep me up right. But, at 10.5, I knew I only had 1.5 to go and was going to make it the best ever. I "trudged" along at a decent pace. Only one hill left and I was home!

I contimplated walking up it, but figured, I had made it this far without stopping....why stop now....finish strong! The above pic is me after just finishing....Still keeping the pics going!!

All in all it was a good day of running....I feel great.

Oh Yeah - Mara ran the entire 12 with me - thats a first. She is "SUPER-DOG!"

Couple things -

1. I stayed hydrated - That was key

2. I took 2 Hammer Gels with me - That helped

3. Gotta fix the "hopping" of the camel back - It is killing my shoulders and neck

13 Year old - 50 miler???

2008-08-08T08:55:00.000-07:00

I saw this last night and was inspired. Some may think it is crazy or not right, but this 13 year old girl, along with her mother complete a 50 miler. We runners complain about doing 15 on a weekend......I just thought it was pretty cool!

http://link.brightcove.com/services/link/bcpid1431564019/bclid1508311825/bctid1349141442

August 7, 2008

2008-08-08T08:45:00.000-07:00

Let me start by saying....I HATE RUNNING ON TREADMILLS!! When you an outdoors runner, there is nothing worse than having to run on a damn treadmill. I was gearing up for the 3 miles I had to do last night and its starts down-pouring??? I should have gone in the rain, but oh well. I had to do lower body as well so I thought...I-Pod, treadmill and workout?

As soon as I get on the treadmill...it stops raining. WTF, just my luck! Also, I have to use one of the 1995 model treadmills by Cybex. Dont know if you are familiar or not, but they suck-ass. So anyway, I trudge thru my run, hating life in general and missing the outside. I do my lower body workout and go home.

Thats all - nuff said....want to forget about that night of running!

August 6

2008-08-07T06:04:00.000-07:00

I noticed I was a day behind or ahead (however you look at it) on my running to my posts? Now I am back on track!

I ran 6 miles last night - Let me start by saying - - - I GAVE 100%! I was not greatly hydrated and I underestimated the humidity. That said, I am proud to have finished the 6 miles and I am proud that I did my best.

I started out with the first 3.85 miles averaging 10:15's. It's funny. I have lost 30 lbs and before that, it took everything I had to maintain a 10:30 pace. Now, last night it was taking everything I had to stay above 10 to 10:15's. I really worked on maintaining a 10:15-10:30 pace even in the heat. I knew if I went out too fast I would not complete the distance and would have been pissed at myself......

At 3.85 I began to feel the heat. Dont know if it was mental thing or just wanted to be done, but the heat got to me. I felt my pace dropping and did everything I could to hold on to a 11:15 pace. I kept my feet moving and thinking about what Dean wrote (not exact wording) - no matter what the pain etc..., just keep moving. So I did. I picked markers and told myself just run to that tree, just run to that pole.....At 4 miles, I promised myself that if I made it to the parks bathroom, I could walk to the trash can (.15 miles).....I know you have no idea what these land marks are, but they are significant to me! Anyway, I made it to the bathroom.....but kept moving and made it to the bush, were the incline begins. From there, I had to walk to the trail in the woods (probably .10 miles).

AHHHH - Shade in the woods. Began to run again. I am only 1.75 from home, so I start picking apart the mileage. At 4.25, I have to walk another hill t (.25) miles. I was able to run the next .5 miles to the park and a fountain. I had to stop for more water and refill my bottles. 1 mile left - .6 of hills! I make my self run for another .25 miles to the start of the hill. I try to run/jog up the hill, but to no avail. So, I walk all the hills and run the flats....its the best I got.

I make it home - 6 miles in 1hr 7 min 41 seconds - the last 1 + mile was at 12:15's? Overall pace was at 11:55's? I am not upset with that at all. I gave all I had....what else could I have done?

Well....couple things come to my OCD mind:
1. Fuel: Need to take some gel or electrolyte tabs with me. At 3 miles in, I began to cramp a little.
2. Heat/Sun: Dont underestimate it! Humidity will zap you BIG time!
3. Pace: I need to get my pace under control. The problem I had today was going at 10:15's felt like a snail. I just need to get over the anxiety of the long run and dont try to make it go by quicker than it will.
4. Heart Rate: I have to start using my HR monitor.
5. Apparel: I need to get over my body consciousness. Running Singlets will be much better than my moisture management t-shirt. That thing is killing me.

Until the next post -

Adding Info

2008-08-06T06:36:00.000-07:00

I have neglected to add in my training plan for each week, so I am doing so now and will add it in at the beginning of each week. I am an "unofficial" running-dork and created a log using excel, that tracks my miles per week and per training plan. Dont ask why....it jsut sounded good in my head!!!!

August 4 - 10: Week 1

Monday: Rest + Strength (Upper)
Tuesday: 3 miles
Wednesday: 6 miles
Thursday: 3 miles + Strength (Legs)
Friday: Rest
Saturday: 12 miles
Sunday: Cross
Week Total: 24 miles
Miles Total in Training: 24

Tulsa Marathon

2008-08-06T06:06:00.000-07:00

Well, I told Anna I signed up for Tulsa las night. She seemed a little concerned about the timing of it all as far as trianing goes. I told her it works perfectly into my training plan and that doing this and then turning around and doing Memphis is really driving me.

She said she supports me int he attempt....That alone drives me...I feel too guilty if I know she is not on board.

Picture This

2008-08-06T05:57:00.001-07:00

So I decided to keep a picture log as well as a running log. One of my goals for the training is to get down to a respectable 180! I have already lost 30 lbs and down to 201. I know that marathoning and losing weight do not go hand-in-hand, but I will give it my best effort. I am tracking my calorie intake and tracking my calories burned...I am shooting for only a pound per week.

Anyway, I have always seen video's (still shots) of people day by day for one year etc, to see their changes. I thought it would be interesting to watch me change physically and mentally (if thats even possible to see). I figured the more this goes on I am either going to become more tired and it will show in each pic.....or the opposite - I will become more motivated and that will show as well!

SO, here is the first pick - Day 1 -201 lbs!!

August 5, 2008

2008-08-06T05:52:00.000-07:00

1st official run of the training program....IT SUCKED. I don't know if I was tired or what, but damn I could not run. I was not hydrated to start (I have to give up the Diet Dew) and I under-estimated the heat and temp.

I only had to do 3 miles and I started out running 10:15's. I was okay with that, but I could not get into a rhythm at all with my pace. The last mile was at 12:15's? I finished the best I could with what I had. I had to walk about .4 of a mile up a hill....I had nothing left mentally. Notice I said mentally, not physically. Physically I felt fine the entire way, except my lungs were hurting a little.

Oh well, tomorrow is another day. I have to do 6 tomorrow. I am not down on myself, I am actually looking forward to doing better tomorrow.

Day 1: August 4, 2008

2008-08-05T12:42:00.000-07:00

Had the day off from running – went and did upper-body workout.

August 3, 2008

2008-08-05T12:41:00.004-07:00

My first and hopefully last day of “pussing” out. I was hoping to do about 10 miles this morning, but was way too tired from volunteering this past weekend. Oh well. Training doesn’t actually begin until tomorrow! GREAT EXCUSE!!!

SHOUT OUT

2008-08-05T12:41:00.003-07:00

I will give a huge shout out to my wife thus far. She has supported me through my many insane years of running and training. She never can wrap her head around what or why I do what I do, but she is always there to lend an ear a shoulder or a thought.

She is my biggest fan and I love her for it.

July 31, 2008

2008-08-05T12:41:00.001-07:00

I had another first today. Let me back up. My neighbor Karey and I decided to go see Dean’s new documentary about his 50/50/50. I won’t go into great details, but just let me say….OUTSTANDING AND MOTIVATING. You got to see things about the adventure that you could not read about and you saw the mortal side to Dean.

Well, Karey and I had “talked” about running after the show because we would be all motivated and what not. Well, needless to say, we were motivated and decided to meet outside the houses at 10pm and go for a jog. This is were the first happened…I ran at night….5.82 miles! It was so muggy; you could see it in the air. It was a good run. I was tired from the 12 miles put in from the last 2 days, but made it through, event though we had to back track up a major hill because Karey and I were a little too scared to run through a dense wooded area for 1 mile at 10:40pm!!!

We made it back at 11:00pm. Thank God I was off on Friday! My legs hurt hardcore on Friday! But, I was happy with my adventure, regardless if Anna thought I was crazy and did not understand.

July 30, 2008

2008-08-05T12:40:00.000-07:00

It rained like HELL!! I have not seen rain like this in quit a while. I knew I had to run 7 miles when I got home, but I was kind of dreading it while at work. But, as the day went a long, and I tried to stay focused on what I had to do, I kind of became excited about running in the rain.

I got home, threw on the old shoes and told Anna I was going to run 7! She looked at me like are you crazy? So off I go into the rain. At first I was feeling great, since the rain cooled the temps and it was not too heavy. But by the time I made it 1 mile in, I was soaked. However, my feet were still somewhat dry…..Until I hit mile 1.4 and had to clear a 5x5 mud hole that I could not jump. So, I stepped in it and kept running. My shoes became 100 lbs of wetness! I as I ran, the water was squeezed out and all was good.

Mile 2.25, I am feeling good. Still wet, still raining really hard, but feeling good. At this point I have to turn and ruin down the side of a major road with a lot of intersections. The fun part was all the people looking at me like I was a nut. But, that’s what made it fun. I make it to 3.5. Starting to feel it. The weight of the water is throwing what little mechanics I have off. My hips are sore and so are my quads. But, I trudge along.

Mile 5….Getting tired of the rain. I am chaffed in a few nether areas, but otherwise ok. My pace has slowed tremendously by about 30 seconds, but still moving.

Eventually, I make it home. I averaged about 10:28 pace for the full trip. Funny thing though – as soon as I start up the cul-de-sac, guess what…..It stopped raining.

I am extremely happy with 2 things.
1. I ran in bad conditions and did not let the weather stop me, or choose a treadmill.
2. I proved to myself that I can do this training regardless of anything. I just have to stay focused and keep moving.

July 28

2008-08-05T10:50:00.000-07:00

Been a while since I have written. Nothing much going on. Last Saturday I was all sycked about going out and running. I was just gonna let my legs go and see how far I could go. I was honestly hoping for 13-16? This is were the story gets weird….

Anna was sick with her siding in excruciating pain on Saturday. She said she could barely take a breath without pain? Owen had been sick, but we thought nothing of it. So I giver a hard time all day about it and we go to a friends house for a BBQ. I don’t have a beer, I watch what I eat…cause I am gonna tackle this feet on Sunday. I even have plans of getting up at 3:30am to be running by 5:00am! So, alarm goes off, I get up to make my coffee and realize….WOW, I can t take a deep breath now. Did my wife dream or wish this on me? Jesus it hurts. That’s ok, I’m gonna stretch and go run and it will work itself out?

I drive to the St. Charles to Creve Coeur run area….still cant breath. Now I am worried? I load up and go…at a really slow pace….It’s gonna work itself out right. I make it .16 miles and I can’t take a breath to save my life. I turn around and make it .10 back and have to walk to the care. Completely 100% out of breath and it HURTS like HELL!!

So, I go home tell Anna whats up…not pissed, because actual training does not begin for another 2 weeks. We laugh at it, but on the inside I am disappointed. So we go to meet Anna’s parents for lunch in the Valley, all along the pain is getting worse and I am getting more uncomfortable. I fight thru lunch and then tell Anna…get me to Urgent Care. Urgent Care tells me, it’s just a strained muscle, nothing to worry about. They give me Vicatin and a muscle relaxer and send me home. $50 wasted.

Monday, I stay home because my back hurts like hell and I cant breath. So I am emailing my boss and co-workers…..I begin to feel weird and get the shakes. Holy Crap – I’m sick. – So a long story a little shorter – I end up being knocked on my ass for 3 days with chills and fevers. Ends up I have some crazy virus. Funny thing is Anna, Owen and I were all sick at home on Tuesday with fevers!!!

Sooooo…..after being sick and not really recuperating. I run 3 miles on Thursday, like a dumb-ass. It hurt bad, cause I was trying to get my lungs back and my body was tired and wiped-out. Funny what a virus will do to the body.

I decide that on Saturday, I am going to go run 8-10 miles…no matter what! I was out and running by 6am. So far so good! My original plan is to take Mara for 3 out/3 back, then go out for the rest by myself. We get to 2.25 in and we are both feeling good and frisky. So we just go off the beaten path, down some roads and out and about (reminder don’t do this without proper water, especially when you know there is no fountains anywhere!). I get to 4.5 after climbing 2 crazy inclines. I have not had water since 2.25! We get drinks and are feeling sore, but I am pushing onward. I get to 6 miles….feeling ecstatic. Get to 7 miles (2 miles from home – gonna at least get 9). Starting to hurt, but not gonna quit. 8 miles need water bad. Letting my heart rate get to out of control, gotta slow down. 8.61…still running. I am about in tears. Have not run this far since February. 8.62…gotta walk .15 up a hill. Run the rest of the way home. In the end I was able to hold a 10:28 pace, even with those crazy hills and inclines.

Saturday night – Anna and I celebrated our 6 year anniversary. Went to dinner and a movie, stopped and had ice cream and went to bed. My legs hurt good. Felt like I had run 9 miles!

Sunday, legs still hurt, but pushing thru. Mowed the yard, fixed the shower, and cleaned the house……

Right now, life is good and I am HAPPY and excited about training.

July 16

2008-08-05T10:49:00.000-07:00

Ran 6 miles today. What a great run! I kept thinking to myself like Dean says in his book – baby steps, baby steps. Darron called today to say he is in for the marathon. That’s cool. I can honestly say since I have started focusing on running and my new approach to work, things have been much better personally….I just need to keep it up. Work is better, home is better….Dean is right – when your mind is right, everything is more vibrant. I am definitely taking time for myself now.

After my run, I went and sat on the front porch with Mara and just sat! I noticed for the first time how relaxing that was, just looking at the wind blow thru the trees etc. I thought about Owen and Anna and going to Memphis. Life is definitely good right now.

I had a crazy thought as well today, well maybe 2 thoughts….in the spirit of reading my book. I thought about doing the Lewis and Clark Marathon! I would have to go on a really long run this weekend or next to check my distances to see where I am….and if I can do the needed distances. I think I might attempt it. I just gotta put my heart into it, try this new focus out?? Also, I was thinking, why not try and run to work one day. My neighbor Karey and I have talked about it…but why not do it? Just thoughts? We will see what transpires.

July 14

2008-08-05T10:48:00.002-07:00

Off day today. Going to go to the gym tonight while Anna does aerobics and Owen is in the tot room and get an upper-body workout in.

July 13

2008-08-05T10:48:00.001-07:00

Owen and I took a run to Laurel Park. This was two-fold. 1) So I could run and 2) so Owen could play. It was estimated (I did not have my Garmin) at about 6 miles round trip. I am still 22 weeks from Memphis Marathon, so the next 4 weeks are to see where my body is physically, since I have not trained like this in over 18 months. Overall the run was good. A few moderate hills, but nothing to bad. It think I averaged 11 minute miles, but no telling. Pushing a 27 lb boy in a 15 lb stroller, is a lot more difficult than one could imagine. There is definitely a technique to it. I finished the run happy. I ran the majority of the big hill at the end. Again, I am having fun with this; therefore, I don’t feel a lot of pressure to out perform myself.

Preface

2008-08-05T10:47:00.000-07:00

Preface

So, I am hoping that I will keep up with THIS log THIS time! I have attempted, at different times to log a journal so to speak of my running. However, after many attempts, “something” happens and I don’t continue with my journey and end the log. I think this will be different…..We will see!! A couple things have happened over the past few weeks, that I feel have lead me to another attempt:

1. Anger Management
2. Running with Owen
3. Dean K’s book
4. Work

I have begun to see a counselor for my anger issues. A lot of the anger is stress related, or vice-versa. I wont go into great details of my issues, but just lets say, that those who know me and love me are probably happy to know that I am seeking counseling and getting this under control before Owen is much older, or it puts me in a grave. The counselor is assisting me in finding outlets to de-stress. I have running and that is what I am using. I have not been serious about my running, since Owen was born. I guess I felt guilty for logging all the miles etc, while Anna sat at home and watched him, plus I took the advice of my friend Kevin and helped raise Owen, rather than Owen turn 4 and me say to myself, where did the time go?

I started putting Owen in a stroller and running everywhere! Mainly to the park, so he could play and get worn out, then go to bed! However, I noticed something, actually 2 somethings! I enjoyed the running with him, it was not a chore. Second, when I train for an event, mentally, my body will not allow me to go any more or less than what the training schedule says! But with Owen, I ran 11 days in a row at no less than 4 miles and no more than 8? How crazy is that?
I began reading Dean Karnazes book “Ultra Marathon Man.” Very motivating! I wont go into details, but what he says in the book, are things that I and probably all endurance athletes think….what can I do to push my envelope?

Also, my friend Kevin is helping me find my way in my career. He has me reading a book called “strength Finders 2.0.” Another good read. I am reading it simultaneously with Dean’s book. SF 2.o asks you why do you work. Personally, I don’t wont to work. I work to pay the bills and have a life. I have never been the type of person to want a ton of money, or need a BMW. Yeah, it all sounds nice, but I am ok with working till I am 70, as long as can be on vacation with my family and do the things I want to do. Going to different cities to run a marathon or triathlon is why I work, those become our family vacations.

Anyway, these episodes in my life have lead me to doing this journal. Hopefully, it is therapeutic for me. Don’t know where this will go, but hopefully it will be fun. I think I have decided to get back into running marathons again. I have Anna’s permission to do so! Owen is 18 months old and a little easier to handle. Anna says she supports me in whatever I decide to do, as long as I don’t get crazy like before and as long as I keep my promise to have fun and incorporate Owen. Besides, I told Anna, I did not want to train unless I was having fun with it and two that I wanted to incorporate Owen into my runs.

Also, I thought, how cool would it be to make the marathons (training and running) an adventure. What if I took a camera with me during the race? How many times have we been to cool cities and can t remember that I just ran past Wrigley Field or Little Italy? What if I took pictures of the places I run? What if you started running next to someone for a few miles and got to know them in that time? We all do it with marathons. They talk to you to help you through the next couple miles or so, but do you ever remember them or their name? Probably not. So what if you took a camera and took pictures while you ran…of the people, the places? That would be fun. My wife agreed! I hope to make this running about the run, not about time.

Finish strong, happy and with a head full of memories.