Despite the fact that I barely slept last night, I am looking forward to this run. I am full of excited anticipation. Today is tempo run day. I'll be doing six miles total, with four at a hard pace, not race pace hard, but harder than usual. I am craving the breeze on my face, the sweat on my forehead, the sheer effort of maintaining a harder pace. Sometimes I dread these workouts, but today I want it. It must be that runner's high, that response to high effort that makes us forget how hard it was and only remember how awesome it can feel to push the body. Right now my mind is foggy from lack of sleep, but I still can't fall asleep. I know, deep down in my bones I know that when I am done with this I will be able to sleep again. I know that my mood will improve. I know that my heart, lungs, and muscles will benefit, but mainly I know that I will feel good.
Showing posts with label Motivation. Show all posts
Showing posts with label Motivation. Show all posts
Wednesday, June 5, 2013
Craving the Effort
Despite the fact that I barely slept last night, I am looking forward to this run. I am full of excited anticipation. Today is tempo run day. I'll be doing six miles total, with four at a hard pace, not race pace hard, but harder than usual. I am craving the breeze on my face, the sweat on my forehead, the sheer effort of maintaining a harder pace. Sometimes I dread these workouts, but today I want it. It must be that runner's high, that response to high effort that makes us forget how hard it was and only remember how awesome it can feel to push the body. Right now my mind is foggy from lack of sleep, but I still can't fall asleep. I know, deep down in my bones I know that when I am done with this I will be able to sleep again. I know that my mood will improve. I know that my heart, lungs, and muscles will benefit, but mainly I know that I will feel good.
Wednesday, May 29, 2013
Runner Vs. Runner's Ego
It was the last mile of the 5K race. It was my first year running, so I still was not really sure how to properly pace myself, so I would compare the way I was breathing with the way people around me were breathing to gauge how I was doing. I was passing another runner, I listened to his breath, ragged and gasping, mine was rapid, but still smooth so I figured I was OK for now. I started catching up with another runner, from several yards back I could hear him breathing and I knew he was really struggling. I could see that he was slowing down.
He turned his head to look over his shoulder. Apparently he heard me coming. When he saw me catching up to him a look of bold determination came into his eyes, he turned his head forward again, tucked his head and shoulders down, took a deep, labored breath and pushed. I maintained my pace. His push didn't last long, he faltered, actually stumbled a bit, then slowed down even more than before and I passed him.
I had a friend who decided he hated running. Whenever he finished with a run his legs were sore, he couldn't catch his breath, and he just felt like garbage. It turned out, he was looking at mile paces his friends were posting on facebook and was basically racing them on every run.
The thing I tell new runner's about this is, "Don't let your ego plan your run."
It is easier said than done. I was faster in my first year of running than I am now. This makes me want to run faster than I should be running on my training runs. So I have had to let go of how fast I ran before, and run the pace I need to run now.
Whether it is a run, a weight training session, a martial arts class, or a zumba class, it is important to get one's own workout and not try to keep up with someone else's workout. Not only does this keep the workout at an appropriate level, it also leads to being more at peace with one's body.
It exercises the body and the mind all at once.
Make a blogger happy! Like,+1, and share!
He turned his head to look over his shoulder. Apparently he heard me coming. When he saw me catching up to him a look of bold determination came into his eyes, he turned his head forward again, tucked his head and shoulders down, took a deep, labored breath and pushed. I maintained my pace. His push didn't last long, he faltered, actually stumbled a bit, then slowed down even more than before and I passed him.
I had a friend who decided he hated running. Whenever he finished with a run his legs were sore, he couldn't catch his breath, and he just felt like garbage. It turned out, he was looking at mile paces his friends were posting on facebook and was basically racing them on every run.
The thing I tell new runner's about this is, "Don't let your ego plan your run."
It is easier said than done. I was faster in my first year of running than I am now. This makes me want to run faster than I should be running on my training runs. So I have had to let go of how fast I ran before, and run the pace I need to run now.
Whether it is a run, a weight training session, a martial arts class, or a zumba class, it is important to get one's own workout and not try to keep up with someone else's workout. Not only does this keep the workout at an appropriate level, it also leads to being more at peace with one's body.
It exercises the body and the mind all at once.
Make a blogger happy! Like,
Tuesday, April 30, 2013
In the Long Run.
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| Lark |
At first I dreaded the longer distances. "How am I going to run four miles, three was hard enough." "Six miles, I'll never make it!"
Now four miles is an easy day and six is speed work. I'm not running huge distances, 13.1 has been my longest, but lately I crave long run day.
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I like to disappear into my effort, to feel the rhythm of my feet and breath counting in 6/8 time. To feel the sun, or rain, or wind on my skin. To struggle up the hills and fly down them. Sometimes time seems to stop while I'm out there on the long run. Some days I don't want to stop, I just want to keep going, and going. . . It feels good.
I'm not sure when I stopped dreading and started craving the long runs, but I am glad I did. They are my chance to clear my mind, or to daydream. They are my chance to process my week or forget about it, or both. Whatever my thoughts are on the run I come back feeling cleansed.
I can't wait for my 11 miler this weekend.
Sunday, March 17, 2013
Goal 1:59:59 Did He Make It?
Race morning: 41 degrees F and rainy.
Those were the conditions back home in Bowling Green, the weather at Fall Creek Falls State Park where my trail half marathon was located was much nicer, upper 50's and partly cloudy. I couldn't have asked for better weather to try my second half marathon, one year after my first on the same course. Last year I finished in 2:12:00. 12th place overall out of 62 people. This year I was hoping to finish in under two hours.
We did a much better job getting to the start than we did last year. This time we were able to leisurely gather our gear and race packets, then hang around for the start. It was much nicer this way.
Time to start. My plan to meet my sub 2 hour goal was to try to run at about a 9 minute per mile on the trail. I figured I'd be able to keep that pace without getting above my aerobic range, so I kept my effort level right around the top of that effort level. There were checkpoints at 2.25, 9.25, and 12.25 miles (there was also a 50K on the same course). I did a little math in my head and set my goals at 20 minutes, 83 minutes, and 18 minutes for the three aid stations. If I could do that I would still have a three minute cushion to break two hours.
On the first mile, of every race I do, I find myself thinking, "Why am I doing this? I don't enjoy this. This is hard. Who needs to race anyway?" I get over that pretty quickly though. I settled in to a comfortable pace, planning to keep things aerobic for most of the race. I planned on picking up the pace at aid station 3. Due to an injury, I had drastically reduced my mileage last year, and in training for this race 4 miles was the longest I'd held a tempo effort, so I figured I'd hit that effort level for the last four miles.
Aid station one: 19:27. 33 seconds ahead of goal time, but it would be a long haul on some hilly trails before I could check my pace again. I prefer to run without GPS, I wrote more about that here. At about 30 minutes I realized I was working above my aerobic pace, so I slowed down. I ran, along the trails, up the hills, down the hills, across the wooden bridges, over rocks the size of my torso. I met some other runners and talked with them and generally had a blast in the woods. (Will I be able to road race again?)
At one point, I started to wonder if I was near the suspended bridge that swings and shakes as you run across 50 feet or so over a rushing stream 15-20 feet below.
I heard up ahead a thumping of feet on wood and said to the person just ahead of me, "Sounds like another bridge." Then I heard a scream that started off terrified and settled down into a laugh, and said, "It's the suspended bridge."
80 minutes gone, and no sign of aid station 2 (83 minute goal), would I make it there in time?
83 minutes, no aid station.
89 minutes aid station.
So much for my cushion, now I had to make up at least three minutes to reach my sub 2 hour goal. With 4 miles left to go it was time to up the effort level. Unfortunately the trail also ups the difficulty level on the second half of the course, a lot more climbing to do.
I knew before, but verified on this race that I am much better downhill than uphill. On every hill, if there was someone behind me, they would come right on my tail on the uphills, then I would leave them behind on the downhill. If they were in front of me, I'd catch up with them downhill, and get left behind going uphill.
The going was getting tough.
As some of you know, I recently lost my dog. He was a greyhound, pitbull mix. He was awesome, but he was nearly 13 years old. I wish I had been a runner when he was young. He would have been a great running buddy. I'm still miss that boy, his empty dog house haunts my backyard, so do the trails worn into the grass back there. So, when he died, I made this plan to sort of invoke his spirit on this run.
The going was getting tough, so I imagined my dog with me, young, strong, and swift, running with me. When I wanted to slow down, I'd picture him pulling ahead of me and looking back over his shoulder at me as if to say, "Come on Dad let's RUN!" He kept me pushing hard for the last four miles.
Thanks Grendel.
Somewhere along the trail, one of the volunteers, out on the trail with a bicycle said to me, "It's not too terribly far before you're back on the road, then either turn left to finish the half, or go across for the 50K."
"Not too terribly far. . ." What does that mean? Once I hit the road I've got .75 miles to go. Does this mean I'm a mile from the end? 2 miles? 3 miles? I've got 10 more minutes to go until two hours have passed. I'd better keep the effort high in case it is a longer way to go. I can definitely finish the last mile in 10 minutes, but I still don't know when I'll reach the road.
9 minutes to go, still not on the road. I can finish a mile in 9 minutes though.
8 minutes, still no road. I can do a mile in 8, especially since most of it is on asphalt and downhill.
7 minutes, not out of the woods yet. I can run a seven minute mile, but I'll have to really crank it up.
Come on Grendel, let's go.
I made it to the road at 2 hours and 1 minute.
Drat.
At this point, I can still PR even if I take it easy the rest of the way.
So I slowed down to an easy jog.
Not really, I gave it all I had left.
My right calf cramped up. With every step it would cramp more, so on the lift off I would dorsiflex my toes. I was trying to reel in the two guys ahead of me. The cramp got worse, I stopped and stretched it out, then took off again. I didn't reel them in.
I was sore. I was tired, but I gave it what I got.
Official results haven't been posted, but my time was 2:06: something. I think around 2:06:40, maybe a little more or less.
Even without hitting my major goal, I still got a personal best by over 5 minutes. So I'm happy about that.
There was a much tougher field this year than last. Last year I got second in my age division and 12th overall. This year fifth, and 25th, but as I have said before, given the choice, I'd rather PR than place.
It was a great race, lots of fun, and it helped me let go of my dog, Grendel.
I wonder what I could do on a road half.
My wife and I love this race. It is always well organized, a great spread of food at the end, and the race director listens to feedback from the runners and makes improvements. We plan on continuing to do this race. Maybe, just maybe, should I remain injury free this year, maybe I'll do the 50K next time.
Those were the conditions back home in Bowling Green, the weather at Fall Creek Falls State Park where my trail half marathon was located was much nicer, upper 50's and partly cloudy. I couldn't have asked for better weather to try my second half marathon, one year after my first on the same course. Last year I finished in 2:12:00. 12th place overall out of 62 people. This year I was hoping to finish in under two hours.
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| St. Patrick's Day Swag. |
Time to start. My plan to meet my sub 2 hour goal was to try to run at about a 9 minute per mile on the trail. I figured I'd be able to keep that pace without getting above my aerobic range, so I kept my effort level right around the top of that effort level. There were checkpoints at 2.25, 9.25, and 12.25 miles (there was also a 50K on the same course). I did a little math in my head and set my goals at 20 minutes, 83 minutes, and 18 minutes for the three aid stations. If I could do that I would still have a three minute cushion to break two hours.
On the first mile, of every race I do, I find myself thinking, "Why am I doing this? I don't enjoy this. This is hard. Who needs to race anyway?" I get over that pretty quickly though. I settled in to a comfortable pace, planning to keep things aerobic for most of the race. I planned on picking up the pace at aid station 3. Due to an injury, I had drastically reduced my mileage last year, and in training for this race 4 miles was the longest I'd held a tempo effort, so I figured I'd hit that effort level for the last four miles.
Aid station one: 19:27. 33 seconds ahead of goal time, but it would be a long haul on some hilly trails before I could check my pace again. I prefer to run without GPS, I wrote more about that here. At about 30 minutes I realized I was working above my aerobic pace, so I slowed down. I ran, along the trails, up the hills, down the hills, across the wooden bridges, over rocks the size of my torso. I met some other runners and talked with them and generally had a blast in the woods. (Will I be able to road race again?)
At one point, I started to wonder if I was near the suspended bridge that swings and shakes as you run across 50 feet or so over a rushing stream 15-20 feet below.
I heard up ahead a thumping of feet on wood and said to the person just ahead of me, "Sounds like another bridge." Then I heard a scream that started off terrified and settled down into a laugh, and said, "It's the suspended bridge."
80 minutes gone, and no sign of aid station 2 (83 minute goal), would I make it there in time?
83 minutes, no aid station.
89 minutes aid station.
So much for my cushion, now I had to make up at least three minutes to reach my sub 2 hour goal. With 4 miles left to go it was time to up the effort level. Unfortunately the trail also ups the difficulty level on the second half of the course, a lot more climbing to do.
I knew before, but verified on this race that I am much better downhill than uphill. On every hill, if there was someone behind me, they would come right on my tail on the uphills, then I would leave them behind on the downhill. If they were in front of me, I'd catch up with them downhill, and get left behind going uphill.
The going was getting tough.
As some of you know, I recently lost my dog. He was a greyhound, pitbull mix. He was awesome, but he was nearly 13 years old. I wish I had been a runner when he was young. He would have been a great running buddy. I'm still miss that boy, his empty dog house haunts my backyard, so do the trails worn into the grass back there. So, when he died, I made this plan to sort of invoke his spirit on this run.
The going was getting tough, so I imagined my dog with me, young, strong, and swift, running with me. When I wanted to slow down, I'd picture him pulling ahead of me and looking back over his shoulder at me as if to say, "Come on Dad let's RUN!" He kept me pushing hard for the last four miles.
Thanks Grendel.
Somewhere along the trail, one of the volunteers, out on the trail with a bicycle said to me, "It's not too terribly far before you're back on the road, then either turn left to finish the half, or go across for the 50K."
"Not too terribly far. . ." What does that mean? Once I hit the road I've got .75 miles to go. Does this mean I'm a mile from the end? 2 miles? 3 miles? I've got 10 more minutes to go until two hours have passed. I'd better keep the effort high in case it is a longer way to go. I can definitely finish the last mile in 10 minutes, but I still don't know when I'll reach the road.
9 minutes to go, still not on the road. I can finish a mile in 9 minutes though.
8 minutes, still no road. I can do a mile in 8, especially since most of it is on asphalt and downhill.
7 minutes, not out of the woods yet. I can run a seven minute mile, but I'll have to really crank it up.
Come on Grendel, let's go.
I made it to the road at 2 hours and 1 minute.
Drat.
At this point, I can still PR even if I take it easy the rest of the way.
So I slowed down to an easy jog.
Not really, I gave it all I had left.
My right calf cramped up. With every step it would cramp more, so on the lift off I would dorsiflex my toes. I was trying to reel in the two guys ahead of me. The cramp got worse, I stopped and stretched it out, then took off again. I didn't reel them in.
I was sore. I was tired, but I gave it what I got.
Official results haven't been posted, but my time was 2:06: something. I think around 2:06:40, maybe a little more or less.
Even without hitting my major goal, I still got a personal best by over 5 minutes. So I'm happy about that.
There was a much tougher field this year than last. Last year I got second in my age division and 12th overall. This year fifth, and 25th, but as I have said before, given the choice, I'd rather PR than place.
It was a great race, lots of fun, and it helped me let go of my dog, Grendel.
I wonder what I could do on a road half.
My wife and I love this race. It is always well organized, a great spread of food at the end, and the race director listens to feedback from the runners and makes improvements. We plan on continuing to do this race. Maybe, just maybe, should I remain injury free this year, maybe I'll do the 50K next time.
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| Two happy runners. |
Friday, March 15, 2013
Over the River and Through the Woods
Here goes. I've got to make this sound dramatic.
In a day and a half I will be doing my second half marathon. I'll be running the same race as I did one year ago, The Fall Creek Falls Trail Half Marathon. 13.1 miles. Last year I actually ran a little farther than that (report here). I finished in 2:12:00.
This year I do it again. I like races. I enjoy the camaraderie, the spirit of competition, being out on the trail giving it my all. I don't care (much) about beating the other racers, but I sure do enjoy competing with them. What I'm really hoping for (aren't we all?) is a personal best. Honestly, I'd like to break under two hours.
There is rain in the forecast. That might slow me down, the trails could be sloppy and slippy and treacherous. I'll keep on running though.
I seriously considered asking to borrow my stepdaughter's GPS watch to help me keep track of my pace, but then I changed my mind. I want to do this based on effort. I want to control my pace by listening to my body. I want to attempt to run the speed I need to run to meet my goal without constant electronic feedback. I will have time goals for each aid station, but that is all.
I'm not sure why, but I like the primalness of trail running, I like getting closer to nature, I don't want to be interrupted by an electronic guide even if it will help me monitor my pace. That is part of why I wear minimal shoes. I don't want to rely on running shoe technologies like Biomogo or progressive diagonal rollbars. I want my feet and legs, and heart and lungs and mind to run the race. Yes, I'll wear a stopwatch, and I'll be eating some gels, but that is about as advanced as my technology will be. If I could find honey in convenient 100 calorie squeeze tubes I would probably just use honey. If Mandarin "cuties" weren't so bulky I might use those, but for now I'll stick with the gels.
And I will run step by step, breath by breath. I will run through the woods, up and down the trails, along the ridges, through the creeks across suspended bridges until I reach the end.
And 1:59:59 or not I will finish smiling.
Results will be available here. http://www.my-finish.com/form.php?race_name=fcftr
In a day and a half I will be doing my second half marathon. I'll be running the same race as I did one year ago, The Fall Creek Falls Trail Half Marathon. 13.1 miles. Last year I actually ran a little farther than that (report here). I finished in 2:12:00.
This year I do it again. I like races. I enjoy the camaraderie, the spirit of competition, being out on the trail giving it my all. I don't care (much) about beating the other racers, but I sure do enjoy competing with them. What I'm really hoping for (aren't we all?) is a personal best. Honestly, I'd like to break under two hours.
There is rain in the forecast. That might slow me down, the trails could be sloppy and slippy and treacherous. I'll keep on running though.
I seriously considered asking to borrow my stepdaughter's GPS watch to help me keep track of my pace, but then I changed my mind. I want to do this based on effort. I want to control my pace by listening to my body. I want to attempt to run the speed I need to run to meet my goal without constant electronic feedback. I will have time goals for each aid station, but that is all.
I'm not sure why, but I like the primalness of trail running, I like getting closer to nature, I don't want to be interrupted by an electronic guide even if it will help me monitor my pace. That is part of why I wear minimal shoes. I don't want to rely on running shoe technologies like Biomogo or progressive diagonal rollbars. I want my feet and legs, and heart and lungs and mind to run the race. Yes, I'll wear a stopwatch, and I'll be eating some gels, but that is about as advanced as my technology will be. If I could find honey in convenient 100 calorie squeeze tubes I would probably just use honey. If Mandarin "cuties" weren't so bulky I might use those, but for now I'll stick with the gels.
And I will run step by step, breath by breath. I will run through the woods, up and down the trails, along the ridges, through the creeks across suspended bridges until I reach the end.
And 1:59:59 or not I will finish smiling.
Results will be available here. http://www.my-finish.com/form.php?race_name=fcftr
Monday, February 4, 2013
Running Vs. The Real World
My workout schedule definitely did not include spending two days in bed sick. I ended up missing my long run just a month and a half away from my goal race. The real world can really get in the way of a good run.
It was very tempting to make plans to get up early in the morning on Monday and "make up" that long run before my wife had to leave the house.
Fortunately I wised up and talked myself out of it.
I reminded myself that the day I was able to hold down food I felt like I had just finished a half marathon. It wouldn't be wise for me to do a long run the day after a half marathon, so it wouldn't be wise for me to do a long run this morning either.
So I got up, leashed the dog, put on my layers and went for an easy three miles. The vital part is that I did not once look at my watch.
I needed a recovery run. I ran easy, my only measures of my pace were how hard I was breathing and whether or not I could talk easily. The reason I'll never get into MAF training is that I really don't care to keep checking my heart rate all the time. I'd rather use the submaximal talk test to determine what sort of training zone I am in. If I can say the pledge of allegiance I'm running easy.
For the first 3/4 of a mile I was glad I had decided not to run a long run. I just couldn't get into the groove, but shortly after the first mile that smooth feeling hit and I felt like I could go for hours. I stuck to my commitment to only run 3 though.
I was very glad to have done it, the run felt great, and I had a moment of beauty while out there.
The sun had not risen yet, but its light was shining over the horizon causing the frosty grass to turn to silver glitter. As I came up the last large hill on the way home, two horses stood grazing at the top of the hill with the sunlight behind them. Backlit they were dark silhouettes at the top of a dark hill with the first orange rays of sunlight streaming around them. As I watched them, everything else disappeared and I ran up the hill with no awareness that I was running. The running had faded into the background and this scene before me was the only thing in my mind.
What a way to get back on my feet. The real world can really transform a good run into a magical moment.
It was very tempting to make plans to get up early in the morning on Monday and "make up" that long run before my wife had to leave the house.
Fortunately I wised up and talked myself out of it.
I reminded myself that the day I was able to hold down food I felt like I had just finished a half marathon. It wouldn't be wise for me to do a long run the day after a half marathon, so it wouldn't be wise for me to do a long run this morning either.
So I got up, leashed the dog, put on my layers and went for an easy three miles. The vital part is that I did not once look at my watch.
I needed a recovery run. I ran easy, my only measures of my pace were how hard I was breathing and whether or not I could talk easily. The reason I'll never get into MAF training is that I really don't care to keep checking my heart rate all the time. I'd rather use the submaximal talk test to determine what sort of training zone I am in. If I can say the pledge of allegiance I'm running easy.
For the first 3/4 of a mile I was glad I had decided not to run a long run. I just couldn't get into the groove, but shortly after the first mile that smooth feeling hit and I felt like I could go for hours. I stuck to my commitment to only run 3 though.
I was very glad to have done it, the run felt great, and I had a moment of beauty while out there.
The sun had not risen yet, but its light was shining over the horizon causing the frosty grass to turn to silver glitter. As I came up the last large hill on the way home, two horses stood grazing at the top of the hill with the sunlight behind them. Backlit they were dark silhouettes at the top of a dark hill with the first orange rays of sunlight streaming around them. As I watched them, everything else disappeared and I ran up the hill with no awareness that I was running. The running had faded into the background and this scene before me was the only thing in my mind.
What a way to get back on my feet. The real world can really transform a good run into a magical moment.
Tuesday, January 15, 2013
Not Hating the Treadmill
Treadmills.
Man, those things are boring. Standing in one place, going nowhere, staring at a wall instead of a trail or even at least a road, no change of scenery. It is so hard to stay motivated on a treadmill, so easy to just stop and sit on the couch.
It is so easy to hate the treadmill. So I started thinking differently.
The treadmill is a training tool. If there is any way to train your "stick-to-it-iveness" it is running on the treadmill. If you want to develop the willpower to keep pushing, try to keep pushing when the La-Z-Boy is within reach.
The treadmill is a choice. It might be more horrible to run in the freezing cold or sloppy weather, or it might be more horrible to run on the treadmill, but I am thankful to have the choice.
The treadmill is a blessing. Since I am male this one matters less to me than my wife. It is one thing for me to go out on a dark and isolated road at 5:00 am and run, it is another thing entirely for her to do the same. We just don't feel safe about that.
Hopefully my thinking here will help some of you feel better about the dreadmill.
How about you? What do you do to feel better about a treadmill workout?
Man, those things are boring. Standing in one place, going nowhere, staring at a wall instead of a trail or even at least a road, no change of scenery. It is so hard to stay motivated on a treadmill, so easy to just stop and sit on the couch.
It is so easy to hate the treadmill. So I started thinking differently.
The treadmill is a training tool. If there is any way to train your "stick-to-it-iveness" it is running on the treadmill. If you want to develop the willpower to keep pushing, try to keep pushing when the La-Z-Boy is within reach.
The treadmill is a choice. It might be more horrible to run in the freezing cold or sloppy weather, or it might be more horrible to run on the treadmill, but I am thankful to have the choice.
The treadmill is a blessing. Since I am male this one matters less to me than my wife. It is one thing for me to go out on a dark and isolated road at 5:00 am and run, it is another thing entirely for her to do the same. We just don't feel safe about that.
Hopefully my thinking here will help some of you feel better about the dreadmill.
How about you? What do you do to feel better about a treadmill workout?
Monday, January 7, 2013
She Begged, I Gave In.
She begged me.
I told her it was too cold.
She said it was just for the treadmill.
I relented.
I tied her huaraches.
She ran.
I told her it was too cold.
She said it was just for the treadmill.
I relented.
I tied her huaraches.
She ran.
Thursday, January 3, 2013
Resolutions Shmesolutions
I've never been a fan of the whole New Year's Resolution thing. For me, picking an arbitrary date on which I am supposed to make resolutions just doesn't work. I make resolutions throughout the year on an as needed basis.
I do recognize that it for many people it helps to have that external pressure. I've seen people get fired up this time of year for no other reason than a new calendar started, so hey if it works for you, go for it.
This year it just so turned out that several parts of my life sort or wrapped up neatly around the end of the year, so it turns out I have lots of goals I'm planning and working on right here around New Year's resolution time.
My plans include:
Getting my kung fu training back on track.
Doing at least one fastpacking trip with my wife.
Fall Creek Falls trail half marathon. <2:00:00
Tri Fall Creek Falls Olympic Triathlon
5K <00:20:00
and maybe, just maybe
BG26.2
I do recognize that it for many people it helps to have that external pressure. I've seen people get fired up this time of year for no other reason than a new calendar started, so hey if it works for you, go for it.
This year it just so turned out that several parts of my life sort or wrapped up neatly around the end of the year, so it turns out I have lots of goals I'm planning and working on right here around New Year's resolution time.
My plans include:
Getting my kung fu training back on track.
Doing at least one fastpacking trip with my wife.
Fall Creek Falls trail half marathon. <2:00:00
Tri Fall Creek Falls Olympic Triathlon
5K <00:20:00
and maybe, just maybe
BG26.2
Saturday, December 29, 2012
The Slowest Triathlete That Day
I watched as she reached deep inside to summon one last bit of energy as she drove her body across the finish line. Her face was red, her breath coming in gasps, each running step seemed painful, but she crossed the line that hot August day. She was not the first across the finish line that day, in fact the first across that line had been finished for nearly an hour and a half. The first place winner did the entire sprint triathlon in less time than it took her to do the bike leg. He was joined by his kids as he breezed across the finish line, they each took one of his hands and he jogged to the finish with them. She was joined by her grandkids as she struggled to get to the end of the event.
She, the last place finisher (though first in her age group) impressed me much more that day than that first place guy did. He competes as a pro and this year took 2nd in the ITU Cross World Championships and 3rd in the Xterra USA Series. She finished a sprint triathlon, something she had never done before.
He went into that day knowing he would finish, and odds are he knew he was going to take first place.
She went in not knowing if she could complete the course.
He jogged easily across the finish line.
She needed every ounce of energy she had left to get there.
What he has accomplished as an athlete is amazing and inspirational.
What she accomplished that day inspires me more though.
It is astounding to me that some people have the talent, the drive, and the athletic background that lead them to just leave me in the dust on a race like that. I am impressed and inspired by those people. The people that really blow my mind, however, are the ones who at age sixty decided to tear themselves free of the sedentary lifestyle they had been leading, the ones who decided that they would overcome their obesity, to get rid of the cigarettes, to throw out the junk food and change the way they were living their lives.
I've met quite a few like her now. At the same event I was talking to a man who had started training for a triathlon after his doctor told him to change his lifestyle unless he wanted to die in the next six months. Now he competes in triathlons regularly. My brother lost 130 pounds and now bikes everywhere and has completely overhauled his diet. These are the ones that make me proud, these are the ones that inspire me.
This is the reason I want to be a personal trainer. As much as I would enjoy training an athlete to higher levels of achievement, what I really want is to take those who don't think they can do it and show them they can. I want to take people who cannot walk a mile and teach them that they can run a 5K. I want to inspire them, and be inspired by them.
So now, I'm going to get back to studying the muscles that act on the shoulder.
She, the last place finisher (though first in her age group) impressed me much more that day than that first place guy did. He competes as a pro and this year took 2nd in the ITU Cross World Championships and 3rd in the Xterra USA Series. She finished a sprint triathlon, something she had never done before.
He went into that day knowing he would finish, and odds are he knew he was going to take first place.
She went in not knowing if she could complete the course.
He jogged easily across the finish line.
She needed every ounce of energy she had left to get there.
What he has accomplished as an athlete is amazing and inspirational.
What she accomplished that day inspires me more though.
It is astounding to me that some people have the talent, the drive, and the athletic background that lead them to just leave me in the dust on a race like that. I am impressed and inspired by those people. The people that really blow my mind, however, are the ones who at age sixty decided to tear themselves free of the sedentary lifestyle they had been leading, the ones who decided that they would overcome their obesity, to get rid of the cigarettes, to throw out the junk food and change the way they were living their lives.
I've met quite a few like her now. At the same event I was talking to a man who had started training for a triathlon after his doctor told him to change his lifestyle unless he wanted to die in the next six months. Now he competes in triathlons regularly. My brother lost 130 pounds and now bikes everywhere and has completely overhauled his diet. These are the ones that make me proud, these are the ones that inspire me.
This is the reason I want to be a personal trainer. As much as I would enjoy training an athlete to higher levels of achievement, what I really want is to take those who don't think they can do it and show them they can. I want to take people who cannot walk a mile and teach them that they can run a 5K. I want to inspire them, and be inspired by them.
So now, I'm going to get back to studying the muscles that act on the shoulder.
Thursday, December 27, 2012
Oh No, It's a Year End Reminiscing List.
2012 is wrapping up soon, so I thought I'd go back over my year and blah, blah, blah. . .
On to the list.
Cool things that happened to me this year.
10. I ran my first trail race (race report here) with my wife, stepdaughter, and dog. It was also my first race longer than 5K.
9. Watched my (at the time) 4 year old daughter run over a mile completely barefoot on the road.
8. Overcame my fear and self doubt, trained for and completed my second sprint triathlon, beating my previous time on the same course by almost four minutes.
7. Went even more nearly barefoot with Xeroshoes huaraches.
6. Didn't PR, but had great fun trying.
5. Watched my daughter run her first one mile race, and her second and third half mile races.
4.Ran my slowest 5K ever. If you haven't clicked any of those links, you should really click this one.
3. Took charge of my thinking again.
2. Started a revolutionary new workout program.
1. Swam, biked, ran, loved my wife, loved my girls, loved my life.
On to the list.
Cool things that happened to me this year.
10. I ran my first trail race (race report here) with my wife, stepdaughter, and dog. It was also my first race longer than 5K.
9. Watched my (at the time) 4 year old daughter run over a mile completely barefoot on the road.
8. Overcame my fear and self doubt, trained for and completed my second sprint triathlon, beating my previous time on the same course by almost four minutes.
7. Went even more nearly barefoot with Xeroshoes huaraches.
6. Didn't PR, but had great fun trying.
5. Watched my daughter run her first one mile race, and her second and third half mile races.
4.Ran my slowest 5K ever. If you haven't clicked any of those links, you should really click this one.
3. Took charge of my thinking again.
2. Started a revolutionary new workout program.
1. Swam, biked, ran, loved my wife, loved my girls, loved my life.
Am I Just Too Old?
I was studying my personal trainer manual and I came across a statement I had seen many times before. In a nutshell, once a person is in their thirties, athletic potential declines.
I started running at age 35.
Dang it.
I was never sedentary, in fact I was far from it. I walked and rode bikes to class in college, and I've been around martial arts my whole life. I was a pretty active person, I just never really thought about pushing myself and seeing just how far I could go until I started running, which was after my peak potential had passed.
So I turned to Google. Looking for inspiration, it seemed that most athletes my age and older were ones who were at or near the elite level during their peak years. That didn't really do much to inspire me. I mean, Diana Nyad is amazing, but I needed someone that became very athletic after their "prime years". Then there are people like Cheryl Ragsdale who are inspirational and started later in life, but I was still not really feeling consoled.
I started lamenting the fact that I had not started earlier in life. I started thinking about my stint on the high school track team, and found myself frustrated about that all over again.
So then what is a "past their peak" athlete to do?
The same thing every other athlete does.
Every single person has limitations. For one person it may be that they started late, another may have had their legs paralyzed, one may have Down's Syndrome while another has Asperger's. There may be an athlete who has the disadvantage of having been born in the poorest part of the world, while another's disadvantage is that they were born so rich they never developed the motivation to work for something until they had a mid life crisis.
The point is, to not lament what kind of athlete I might have been if I had developed this passion younger in life, but to be the best I can be right now.
Every person has his or her challenges, and every day has its challenges. It is possible that this March I will have to run the best trail race I can with a pulled hamstring, or in August I will have to race the best triathlon I can with a sore ankle, or that I will have to miss these events entirely.
The key for me is to focus on the present. After all, it is the only moment that is real. The past is just a memory and the future is imagination.
So the goal for today is to do the best tempo run I can today, the best I can do with only two years under my belt and me being past my prime, the best I can with a slightly sore foot and a cold.
The best I have right now.
 |
| Yeah, I was feeling pretty old right there. |
Dang it.
I was never sedentary, in fact I was far from it. I walked and rode bikes to class in college, and I've been around martial arts my whole life. I was a pretty active person, I just never really thought about pushing myself and seeing just how far I could go until I started running, which was after my peak potential had passed.
So I turned to Google. Looking for inspiration, it seemed that most athletes my age and older were ones who were at or near the elite level during their peak years. That didn't really do much to inspire me. I mean, Diana Nyad is amazing, but I needed someone that became very athletic after their "prime years". Then there are people like Cheryl Ragsdale who are inspirational and started later in life, but I was still not really feeling consoled.
I started lamenting the fact that I had not started earlier in life. I started thinking about my stint on the high school track team, and found myself frustrated about that all over again.
So then what is a "past their peak" athlete to do?
The same thing every other athlete does.
Every single person has limitations. For one person it may be that they started late, another may have had their legs paralyzed, one may have Down's Syndrome while another has Asperger's. There may be an athlete who has the disadvantage of having been born in the poorest part of the world, while another's disadvantage is that they were born so rich they never developed the motivation to work for something until they had a mid life crisis.
The point is, to not lament what kind of athlete I might have been if I had developed this passion younger in life, but to be the best I can be right now.
Every person has his or her challenges, and every day has its challenges. It is possible that this March I will have to run the best trail race I can with a pulled hamstring, or in August I will have to race the best triathlon I can with a sore ankle, or that I will have to miss these events entirely.
The key for me is to focus on the present. After all, it is the only moment that is real. The past is just a memory and the future is imagination.
So the goal for today is to do the best tempo run I can today, the best I can do with only two years under my belt and me being past my prime, the best I can with a slightly sore foot and a cold.
The best I have right now.
Friday, December 21, 2012
Trail Race Training.
My eyes are set on the Fall Creek Falls Trail Race again this February. Last year this was my first race longer than a 5K and my first trail race. The website calls it a 12 mile race, but the race director sent out an email saying that it was indeed a true half marathon.
Just in case it was a little short of a half marathon, I ran off onto a fire road for a little while to make sure and get my distance in.
No really, I did it on purpose. Seriously.
Well, it was so much fun last time that my family and I are training for it again. This time I am utilizing a secret weapon that a lot of runners seem not to think about.
Strength Training!
That's right, along with lots of running I am doing goblet squats, one leg deadlifts, one legged squats, lunges and what not. Sometimes body weight, sometimes with kettlebells and sometimes with my daughter on my back as well.
This should help me conquer those killer hills.
Or as my family and I like to say, "There is no hill!
Just in case it was a little short of a half marathon, I ran off onto a fire road for a little while to make sure and get my distance in.
No really, I did it on purpose. Seriously.
Well, it was so much fun last time that my family and I are training for it again. This time I am utilizing a secret weapon that a lot of runners seem not to think about.
Strength Training!
That's right, along with lots of running I am doing goblet squats, one leg deadlifts, one legged squats, lunges and what not. Sometimes body weight, sometimes with kettlebells and sometimes with my daughter on my back as well.
This should help me conquer those killer hills.
Thursday, December 20, 2012
Revolutionary New Workout!
It is a revolution in fitness!
It can get you through a holiday slump!
It can get you started on a fitness program regardless of your current activity level!
It is the Just Get Up And Do Something Already program.
It is really simple, as soon as you are finished reading this, just get up and do something already.
It can be 10 wall pushups and 10 squats, a one mile walk, a ten mile run, a Crossfit WOD, or anything else.
The key is to just get up and do something already.
If you are overweight and low on energy, just get up and do something already. If you've worked out in the past but lost the habit, just get up and do something already. If you have a fitness program but can't do what you planned because of weather or schedules or whatever, just get up and do something already.
It's that simple, something is better than nothing, so just get up and do something already.
Now- - -GO!
It can get you through a holiday slump!
It can get you started on a fitness program regardless of your current activity level!
It is the Just Get Up And Do Something Already program.
It is really simple, as soon as you are finished reading this, just get up and do something already.
It can be 10 wall pushups and 10 squats, a one mile walk, a ten mile run, a Crossfit WOD, or anything else.
The key is to just get up and do something already.
If you are overweight and low on energy, just get up and do something already. If you've worked out in the past but lost the habit, just get up and do something already. If you have a fitness program but can't do what you planned because of weather or schedules or whatever, just get up and do something already.
It's that simple, something is better than nothing, so just get up and do something already.
Now- - -GO!
Wednesday, December 5, 2012
I'm Sorry, E. A. Poe, I'm Really Sorry.
This morning, the road was cool and wet, while the bed was warm and snuggly.
I got up in plenty of time to go do my run, but since I'm only doing three runs per week right now I decided to put this on off until Friday when it will be over 50 degrees F in the morning. Instead I snuggled up next to my wife.
Once we were all awake around 6:00 she got on the bike trainer and I got out the kettlebells.
So, with all apologies to Edgar Allen Poe:
Feel the Iron of the bells
Kettle Bells
What a world of agony their heaviness foretells
How I pant and grunt and groan
And my muscles start to moan
While my wife is doing crunches
I'm swinging it in bunches
And I feel it in my bones
Keeping time, time, time
In a sort of Runic rhyme
To the strengthening and tone that so definitely wells
From the bells, bells, bells, bells
Bells, bells, bells
From the swinging and the swinging of the bells.
Remember to like, +1, and share!
I got up in plenty of time to go do my run, but since I'm only doing three runs per week right now I decided to put this on off until Friday when it will be over 50 degrees F in the morning. Instead I snuggled up next to my wife.
Once we were all awake around 6:00 she got on the bike trainer and I got out the kettlebells.
So, with all apologies to Edgar Allen Poe:
Feel the Iron of the bells
Kettle Bells
What a world of agony their heaviness foretells
How I pant and grunt and groan
And my muscles start to moan
While my wife is doing crunches
I'm swinging it in bunches
And I feel it in my bones
Keeping time, time, time
In a sort of Runic rhyme
To the strengthening and tone that so definitely wells
From the bells, bells, bells, bells
Bells, bells, bells
From the swinging and the swinging of the bells.
Remember to like, +1, and share!
Friday, November 30, 2012
Love It Hate It
Speed Work.
Speed work and I have a love hate relationship.
Today was my first speed work in a month and a half, and I remembered today just how hard it is to run a half mile as fast as you can. During each fast interval I was spontaneously creating reasons why I shouldn't do the other fast intervals.
I did do them all though. I muscled through it. I kept turning my legs over, and kept redirecting my thoughts to a positive way of thinking.
So I thought I would share some of the things that keep me going when there is a part of my brain telling me to slow down and take it easy.
I want to get faster.
In my world I almost never have to push to myself to my limits, so I must choose to do so.
I want to increase my heart health so my daughter will have a daddy longer.
-------------so my wife will have a husband longer.
------------------so my stepkids will have a stepdad longer.
If I want to inspire other people to do something about their health I have to set the example.
How about you, what keeps you going? Comment below.
Speed work and I have a love hate relationship.
Today was my first speed work in a month and a half, and I remembered today just how hard it is to run a half mile as fast as you can. During each fast interval I was spontaneously creating reasons why I shouldn't do the other fast intervals.
I did do them all though. I muscled through it. I kept turning my legs over, and kept redirecting my thoughts to a positive way of thinking.
So I thought I would share some of the things that keep me going when there is a part of my brain telling me to slow down and take it easy.
I want to get faster.
In my world I almost never have to push to myself to my limits, so I must choose to do so.
I want to increase my heart health so my daughter will have a daddy longer.
-------------so my wife will have a husband longer.
------------------so my stepkids will have a stepdad longer.
If I want to inspire other people to do something about their health I have to set the example.
How about you, what keeps you going? Comment below.
Friday, November 23, 2012
My Slowest 5K Ever Was Also My Personal Best
 |
| Wife and daughter during the first lap. |
Once she got her bib, she was so excited she couldn't stop bouncing until the race started. She ran and laughed and ran backwards. Her mother and I jogged next to her, grinning ear to ear. She wound up running about a mile and a half before she settled into a walk. At about 1 and 3/4 miles she was convinced she couldn't go any further. She kept going (with coaxing, encouraging, and bribing from her Daddy (including sport jelly beans) she made it to two miles. I ran ahead to get the jogging stroller and ran her to mile three where she got out of the stroller and ran to the finish finishing in around 50 minutes.
 |
| Still running, still smiling. |
If I were running by myself, I could have watched an episode of "Avengers: Earth's Mightiest Heroes" on Netflix, then started running and I would have finished faster. The idea for this race though, was not for me to race, but for my little girl to get to try her hand at a 5K.
Seeing her smile and sprint to the finish line is what it was all about.
I also got a bonus experience at this race.
 |
| Feeling totally done at mile two. |
I have often noted that the people that I find the most inspirational at these events are not the people at the front of the pack, not the guys who finish in around 16 minutes, but the people who struggle to finish at all. The people who get out there and put the same percentage effort I put in to a race except they do it for twice as long are the ones that make me excited about fitness. To see those ladies and gentlemen coming to the finish line of their first 5K to see them reaping the rewards of a fitness program they recently started, that is what makes me want to jump up and cheer.
Thanks to my darling little girl I got to run with those guys and girls that morning.
Keep putting one foot in front of another everybody.
Saturday, November 17, 2012
Thursday, November 15, 2012
A Disciplined Mind In A Disciplined Body
I did not want to go for my run that morning. Thanksgiving was just a week away and the sky was black as coal with tiny diamonds sparkling throughout and a rosy scarf on the horizon. In the light of the moon I could see the frost on the grass sparkling like a sugar cookie on Christmas morning. My alarm had rudely prodded me out of bed only thirty minutes earlier and I was just not in the mood to go out in the cold and exert myself. It was only a short run, like routine maintenance, but I did not want to go.
I was not in the mood to smile and think happy thoughts. The accumulated stress over the last few years was taking a toll, my wife had gone back to school, I was juggling part time jobs and caring for our young daughter, she was juggling school and caring for our daughter. She got her first teacher job and the schedule got worse. Now, five days a week she leaves before seven and returns some eleven to thirteen hours later. The bills had piled up, but finally we had enough income to slowly start digging out of the hole we were in. I was, however, stressed and did not feel like being positive.
I got out of bed even though I didn't want to. I put on my layers and my leather Runamoc Dash running shoes. I put on my balaclava, strapped on my Princeton Tec headlamp and headed out into the cold. Even though I did not feel like doing it, I knew the importance of it. The exercise would improve my body and give me a chance to clear my mind. Routine maintenance is important.
I put on a smile even though I didn't want to. I made a conscious choice about my thoughts instead of letting them drive themselves. I directed my thoughts instead of allowing them to progress into a downward spiral. I knew the importance of it. This exercise would improve my mind and keep me out of the ruts I sometimes find myself in.
I run, I exercise, I train kung fu because without it, my body will atrophy and decay and become gradually more and more useless. I train to stay strong and healthy so my body can withstand more of what the world throws at it.
I discipline my thinking because without it, my thinking will deteriorate into stress and depression. I train to stay strong and healthy so my mind and spirit can withstand more of what the world throws at it.
I was not in the mood to smile and think happy thoughts. The accumulated stress over the last few years was taking a toll, my wife had gone back to school, I was juggling part time jobs and caring for our young daughter, she was juggling school and caring for our daughter. She got her first teacher job and the schedule got worse. Now, five days a week she leaves before seven and returns some eleven to thirteen hours later. The bills had piled up, but finally we had enough income to slowly start digging out of the hole we were in. I was, however, stressed and did not feel like being positive.
I got out of bed even though I didn't want to. I put on my layers and my leather Runamoc Dash running shoes. I put on my balaclava, strapped on my Princeton Tec headlamp and headed out into the cold. Even though I did not feel like doing it, I knew the importance of it. The exercise would improve my body and give me a chance to clear my mind. Routine maintenance is important.
I put on a smile even though I didn't want to. I made a conscious choice about my thoughts instead of letting them drive themselves. I directed my thoughts instead of allowing them to progress into a downward spiral. I knew the importance of it. This exercise would improve my mind and keep me out of the ruts I sometimes find myself in.
I run, I exercise, I train kung fu because without it, my body will atrophy and decay and become gradually more and more useless. I train to stay strong and healthy so my body can withstand more of what the world throws at it.
I discipline my thinking because without it, my thinking will deteriorate into stress and depression. I train to stay strong and healthy so my mind and spirit can withstand more of what the world throws at it.
Thursday, November 8, 2012
Time To Take Charge
It seems that I have become a little off center lately, so it is time to do something about it. I've been good about my fitness, I run, I bike, I swing kettlebells, I do Hung Gar, but all that falls under physical fitness. I've been neglecting the other aspects of my health. I have not been taking time to train and maintain my mental, emotional, spiritual, and community fitness.
So it is time to take charge.
How do I plan on going about this?
I will take inspiration from how I train my body. I know how to get up and go for a run even if I don't feel like doing it, so I will take time to read even if I would rather mindlessly cruise google plus. I won't read just anything, I will read things that are helpful to me. Thich Naht Han comes to mind. I will take time to sit quietly and pray/meditate/be. I will get back in the habit of healthy food. I will practice patience. Patience for myself, for those around me, patience in situations that I am powerless over.
I will look for opportunities to do random acts of kindness and to encourage others to do them as well.
I will start planning community improvement projects.
It is time to take charge.
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