Day #55 - A casual swim to loosen thing up . . . .

I decided to switch a running day with a cross-training day.  A holiday week means an empty pool at 24 Hour Fitness.  I swam laps for 40 minutes while Kelly rode the bike and walked on the treadmill.  It would be nice if the pool was 'salt water' and not 'chlorine'.  If you swim too often in a chlorine pool you can't get the smell off of you.  My brother has a salt water pool and it feels like you are swimming in a bathtub.  The salt keeps the water clean but actually has no salt smell or taste.

I decided to swim without my iPod this morning so no playlist song selection today.

Day #54 - The final 90 day push begins . . . .

It is time to get serious - three months from yesterday is race day.  The success or lack therof I achieve in the Los Angeles Marathon will be directly related to my adherence to my running and cross-training schedule over the next three months. My diet will also be a critical factor as how I eat and hydrate will either propel me to a faster time or will contribute to how hard I hit 'the wall'.  90 days goes by in a hurry.

My 10 mile run today was 6 miles at a 9.30 pace and 4 miles at a 8.20 pace.  I felt strong and comfortable.  I have come to realize that long-distance runners are often slightly injured.  To be honest, each run presents a minor physical issue for me.  Today I felt a little soreness in the bottom of my right foot - nothing too severe.  I have learned to adjust 'on the fly' and change how I run to adjust to the issue of the day.  I have become much more effective in this process over the past two years.

I finished reading Born To Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.  Although on the surface it is a really compelling and interesting story there are a variety of deeper issues addressed in the book.  Our behavior today is without question a result of our past - whether we want to acknowledge that fact or not.  Read the book and learn why 'man' is built to run; and run long distances.  Fascinating.

Suggested marathon training playlist song - 'It Keeps You Runnin' by The Dobbie Brothers.

Day #53 - Sabbath Day is a rest day.

Day #53 - I had a great Christmas Day spending time with my family - no running today.

Day #52 - The best long run I have ever had . . . .

My schedule called for a 14 mile run today - Christmas Eve.  Come on, it is Christmas Eve take a break.  I could run tomorrow - Christmas Day or the next day - Sunday?  I don't think so. 14 miles had to be run so off I went.  I finished the 14 miles at an averge pace of 8.57 and felt really strong afterwards. I tend to be a slow starter so miles 8 - 14 were my best.  This was a milestone run for me and is increasing my mental confidence for my next marathon.  I felt my thigh muscle strain the entire time but not to the point that I needed to adjust my pace.

Suggested marathon training playlist song - 'Let It Be' by the Beatles.

Day #52 - 14 Miles, 8.57 Pace.

Day #51 - A rest day.

Day #50 - a 'Jolly Jog' to view the Christmas lights . . . .

I joined with other members of the Highlands Ranch Running Club for a 6 mile run to view the Christmas lights in a local neighborhood.  It was a really mild night for December and I am beginning to enjoy running at night and in the cold.  Cold-weather running gear has made such strides in recent years that running can be a 12 month sport - even in the coldest climates.

The HRRC is a great group of people who really support each other.  It is one of the few sports where everyone can relate to each other and participate together regardless of their pace.  I have been surprised by the lack of 'ego' in this sport - at least at the amateur level.  Whether you are a marathoner, run 5ks or 10ks, ultra-marathoner, etc. there has been no signs of the 'I am better than you' syndrome.

Thursday is a day off and then I run 14 miles on Friday.

Suggested marathon training playlist song - 'Chicken Fried' by the Zac Brown Band.

Day #50 - 6 Miles, 9.00 Pace.

Day #49 - As coach PBuck tells us - 'No excuses . . . . '

A rough night of sleep, an exhausting day, the clock is showing 8:00 pm - and I have 8 miles ahead of me.  There is always a reason not to run - I mean many reasons not to run.  However, as in all aspects of life if you only complete taskes when they are easy or convenient, they won't get done.  I changed into my running gear and put one foot in front of the other.  Not my best run, but I did run exactly at the pace defined by PBuck.

Accountability is key to achieving success.  The 'natural man' always gets in the way of accomplishing great things.  The 'you can't do it' influence creeps into our minds when we allow it to.  Running is helping me minimize this influence.

Suggested marathon training playlist song - 'Rockin' in the Free World' by Bon Jovi.

Day #49 - 8 Miles, Average Pace 8.75.

Day #48 - A double dip today . . . .

I started my day in the pool and ended it in the yoga studio.  My daughter-in-law Kristy joined me for swimming laps this morning and my son-in-law Trevor joined me for his first yoga class tonight.  As I have said before it really helps to workout with someone.  It also helps when you know someone is waiting for you - it forces good behavior.  :)

I am scheduled for an 8 mile run tomorrow and am looking forward to it.  After two years of running the miles seem to go by quicker.  I used to watch the mileage, pace and time 'over and over again' when I ran.  I now seem to get in more of a rhythm when I run and the miles seem to pass more quickly.  I seem to be able to get in a zone as I run - not every run but more often.

Suggested marathon training playlist song - 'Detroit Rock City' by Kiss.

Day #48 - 30 Minutes Swimming Laps.

Day #48 - 60 Minutes Hot Power Fusion Yoga.

Day #47 - Sabbath day is a rest day.

Day #46 - 1/2 way home . . . .

First, congratulations to Al Prisco on finishing his first race, a 10k, today.  He ran a 11.50 pace and is on track to reach his goal of a 5 hour Los Angeles Marathon.

A 12 mile run was on my schedule today but decided to run 13.1 (1/2 marathon) as I had the time and energy.  I ran at a comfortable 9.00 pace or 6.5 MPH.  This pace appears to be my natural pace as I was not winded during the run and felt that I could have run longer.  It may be comfortable due to my height, weight, length of my legs, etc.  Who knows. A 9.00 pace is a 4:00 marathon - which is my goal.  I ran the Chicago Marathon in October in 4:07.  As I work with Phillip on race strategy I assume I will need to run at a little faster pace early in the Los Angeles Marathon as my pace will slow from mile 22 to 26.2.  Trust me, my pace will slow towards the end.

The Los Angeles Marathon is three months away.  I feel good at where my fitness level is at this point.

I am reading a great book - Born To Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Ever Seen by Christopher McDougall.  I really need to keep motivated as I train and reading a good running-related book is one of my favorites.

Suggested marathon training playlist song - 'Tom Sawyer' by Rush.

Day #46 - 13.1 Miles, 9.00 Pace.

Day #44 and 45 - A rest day . . . .

Will be running 12 miles on Saturday so I am going to take two days off to let the hamstring and thigh muscle heal.

Day #43 - You would not confuse me with Michael Phelps . . . .

In an effort to give my injured thigh muscle a break I swam twice today. Kelly walked on the treadmill and I was in the pool at 24 Hour Fitness early in the morning.  A group of six women were in one lane doing a version of water aerobics - I think; in the other lane were what appeared to be a husband and wife who by their appearance were long-term swimmers; and I was in the 3rd lane with another average swimmer.  It is a little uncomfortable to swim with another person in one lane.  It shouldn't be but it is for me.  I spend all my time trying not to collide with the other swimmer.  Every morning I work out at 24 there is an older man walking around without a shirt on and wearing bright orange Crocs. I bet he has an interesting story; I will eventually have a chance to talk to him and will report back.

 

Chris and I went to the rec. center to swim in the evening.  The pool was crazy - all of the 10 lanes were packed; swimming classes, private lessons, etc. We were able to squeeze into the mayhem.  It was nice to spend a little time with Chris; outside of work that is.

Suggested marathon training playlist song - 'Thunderstruck' by AC/DC.

Day #43 - 70 Minutes of Swimming.

Day #42 - The instructor was a little out there . . . .

I am really enjoying the benefits of yoga - but once in a while the instructor is a little 'out there'.  Debbie talked much more than the average instructor and was encouraging us to 'get inside ourselves' and 'express ourselves through our tree branches' and 'take the position to a new place'.  Don't get me wrong - I enjoyed the class but am still working on the lingo.

Yoga joke - Why did the yogi refuse anesthesia when having his wisdom teeth removed?  Answer:  He wanted to transcend-dental-medication.

Day #42 - 60 Minutes, Hot Yoga.

Day #41 - Sabbath day is a rest day . . .

Enjoy the day and read an interesting article on the reasons to run a marathon . . . .

http://www.associatedcontent.com/article/180002/262_reasons_to_run_a_marathon.html

Day #40 - A nice long run today . . . .

Today was a milestone run - at least for me.  A run of 12 miles at a good pace with no complications is an important test.  As I run longer distances I gain confidence in my ability to successfully finish a marathon.  I begin to get beyond 'can I finish' to 'how fast can I run the marathon'.  The run felt great - heart rate never exceeded 150, never felt winded, and had no need to rest to recover.  My hamstring felt great but my thigh muscle was tender.  It was not bad enough to stop running or limit my pace, but I felt it the whole time.

I want to congratulate Al Prisco. Al ran 10 miles for the first time in his life and had a great second meeting with Gary Connell - our nutrionist.  He has lost weight, reduced his body fat and gained muscle mass.  He is really dedicated and determined to have a terrific first marathon. It is not easy to be nearly 50 years old, built like a Chevy truck, and 3 miles being your longest run - and sign up for a marathon. 

I told Al today - there will be more than a few people tell him he can't do it.  Trust me - he can, and will. Why do some people not want other people to succeed and better themselves?  Something to think about.

Suggested marathon training playlist song - 'We Weren't Born to Follow' by Bon Jovi.

Day #40 - 12 Miles, Average Pace 8.50.

Day #39 - It is a good idea to get the workout in early . . .

My plan to get in 45 minutes of swimming after work and before heading to the airport to pick up Kelly were not realized due to a busy end to the work day.  Oh well - it happens.  A day off was not necessarily a bad thing as I will be running 12 miles on Saturday morning.

Kelly likes to work out in the morning so we will be heading to the gym at 6:15 am all next week. 

Day #38 - A nice stretch at 105 degress sounds good . . . .

After two days of running it was time for a hot yoga class. Yoga is such a great cross-training activity or rest- day activity when you just feel like you need to do something.  As I have said before, since I started yoga my hip and knee pain have disappeared.  I was really careful not to overstretch tonight - can't afford to miss any training time due to injuries. 

I have a 12 mile run on the calendar for Saturday.  Actually, I am looking forward to it as 12 miles is a good test to determine my running fitness level.

Good news - my wife gets home tomorrow. As I write this Post our dog Maddie is staring at me - bored to tears.  She can't wait for Kelly to get home as well.

Day #38 - 75 Minutes, Hot Yoga.

Day #37 - A routine 6 with a little help from technology . . . .

I am still dealing with minor hamstring and thigh muscle issues so a little modern technolgy has come to the rescue.  Based on the recommendation of a few experienced runners I bought a pair of compression shorts and pants.  These are not the Under Armour or Nike shorts and pants you are accustomed too.  This gear is built specifically to assist with leg issues - strained hamstrings, pulled thigh muscle, injured calfs, etc.  The technology is interesting and can really assist the serious runner in many ways.  Take a look at the following website . . . http://cw-x.com/ExploreProducts.aspx?product=tights&by=activity&gender=mens.





Suggested marathon training playlist song - 'Move Along' by The All American Rejects.

Day #37 - 6 Miles, 8.50 Pace.

Day #36 - A routine 6 . . . .

I completed a routine 6 miles tonight.  The challenge for me is to run six miles at a pace set by Phillip Buckley and not run at a faster pace. Six miles at a 9.00 pace is a very relaxing run. It does not feel like I have really worked out unless my heart rate is near its maximum training level.  I know that a maximum heart rate does not need to be reached to have a 'successful' workout - but it does feel like it.  So . . . I ran the last mile at a 6.40 pace.  Don't tell Phillip.  :)

Suggested marathon training playlist song - 'Live and Let Die' by Paul McCartney and Wings.

Day #36 - 6 Miles, 9.00 Pace. 

Day #35 - A rough Sunday and two hours of sleep . . . .

Monday is going to be my rest day this week.  To make a long story short, running was not in the cards for today.  Kelly is leaving town to visit her sister in the morning and spending time together was important. 

I was wondering why the back of my leg was so sore today.  I didn't think I pulled my hamstring again when I skied and snowshoed this weekend.  Then Chris reminded me - while hiking down the mountain I fell into the sharp end of a 6-inch wide tree branch and broke it off with the bag of my leg.  Mystery solved.

On a different subject.  The new North Face jackets Chris, Trevor and I ordered were delivered today.  A Mountain Guide jacket and Catalyst jacket for each of us.  The jackets are for hard-core cold weather hiking.  As a friend of mine who works with North Face told us, "If you get cold with these jackets on, you better head the other direction."

 Mountain Guide

Catalyst

I will be running 6 miles tomorrow.

Day #34 - Sabbath day is a rest day.

Day #33 - It felt like I was on a Stairmaster with 25 pound weights on each leg . . . .

My legs were still feeling the effects of my first ski day of the year as I woke up Saturday morning.  It would have been easy to take the day off.  But no, not us.  Chris, Trevor and I decided to climb the mountain behind the condo. We put our hiking gear on, strapped on our snowshoes and headed up the mountain. We quickly were climbing at an incline that had to be close to 90 degrees - with snow as deep as three feet. The snow became so deep and the ascent angle so severe we had to change course more than once. We were working so hard we started to layer-down immediately.  Off went the hats, zipper vents were opened, Trevor took off his coat - Chris was smart enough not to wear many layers to begin with. We were soaked with sweat 30 minutes into the hike. We traded off breaking trail and leading the group. We had a blast coming down the hill - running down the mountain in snowshoes, jumping off small cliffs into the snow, trying to avoid the 'head meeting tree' syndrome, etc.

Again, no easy snowshoe trip enjoying the beautiful Colorado mountains for us.  Actually, we did enjoy the beautiful surroundings - while testing the bursting point of our heart and lungs.  :)

Here is a good link related to 'layering' and winter hiking . . . 

http://www.hudsontrail.com/brochure.php?brochureid=5

Day #33 - Aggressive Snowshoe Hike, 3.5 Hours, Vail Colorado.

Day #32 - My first ski day of the year . . . .

The colorado mountains have had a ton of early season snow and we took advantage of it today.  Kelly felt under the weather so she watched Liza and the rest of us hit the slopes.  No crowds - we actually skied directly onto the chairlift all day.

The snow was good and we really, really skied hard.  At the end of each run we were all catching our breath.  I love that feeling. You need the chairlift ride to recover. By the time I finished my 15th run and skied to meet Kelly, I was fatigued to say the least.

My knees will not allow me to ski the bumps so I have become a huge fan of long, very steep and aggressive runs.  Some people would say too big a fan.  Chris and I broke 80 MPH last year - not so sure trying to beat that time is a good idea.  Starfire at Keystone is my all-time favorite. Want a good story, ask Clay Shubin about Starfire and speed. 

We were fortunate that Trevor's grandparents let us use their condo in Vail.  After a few hours of relaxation we had a nice dinner in Vail Village.

Day #32 - Downhill Skiing, 5 Hours, 15 Runs.

Day #31 - A rest day . . . .

A few issues got in the way of my run today.  Not to worry, I am going to ski on Friday and snowshoe on Saturday.  There seems to be no 'easy' workouts for me and my family.  We seem to go as hard as we can all the time.  If we don't drive ourselves to the point of exhaustion we seem to be disappointed in our effort.  I know, I know - this is not necessarily always a good thing.