Oct 27, 2013

These are long overdue

1h 59m 36s

 

March 2013

A week from today is my first Half Marathon. I've already run the distance. If I'm feeling good I think I can finish under 2:05. I ran 114 miles in March in training, and 250 miles so far for the year, and down to 205 pounds. I realized that after falling short of 500 miles last year, I could actually get to 1,000 for this year...going to need a new pair of shoes soon.

Poor New Lu

Poor Old Lu just released their first song since 2002. Purchasing it from the link below benefits the Paradise, Uganda project.

Paul Ryan

USAF Marathon 10K

15 Sep 2012
My alarm was set for 5:00 AM, and I didn't even need to use the snooze. I'd been going to bed at 10:00 all week and getting up at 5:30 or 5:45, running in the dark. My bib was already pinned to my shirt, and it didn't make much sense to take a shower. All I really needed to do was cook a pancake for breakfast and get dressed.

I'd been thinking about this morning every day for 9 months, so it was kind of hard to believe it was finally time. I double-checked that I had my minimal needed items (wallet, keys, phone, camera, bottled water) and headed out into the dark morning. I pulled onto the grounds of the Air Force Museum about 6:15 and followed the traffic to a parking spot, from where I saw the following view.

Thousands of cars filed through three gates. I got all my things together and began the long dark walk towards the start line, first through wet grass, then on a gravel road, across a runway, along a crumbling former taxiway, and around the Museum itself before passing through the security checkpoint. I found the portable toilets and walked through more wet grass towards the other end where the lines weren't as long. Managed to one that was on such a slant that the door wouldn't open all the way. On my way back to the gear check tent, this was the view.

7:00
30 minutes to go. After talking to Evren on the phone, I checked my warm-ups, phone, and camera and waited near the gear check tent. After 7:20 and the National Anthem, I thought I should make my way towards the start corral. Evren saw me walking away and got my attention. At 7:28 the B2 Spirit flew overhead.

Before we knew it, the gun went off and the front racers were gone. It took about 2 1/2 minutes to make it up to the start gate where an Air Force chopper was revving its engine. I started my watch and turned right at a nice slow (crowded) pace with a view of thousands and thousands of runners in front of me, stretched out at least a half mile. This was really a warm-up mile, but I knew I needed to speed up a little to make my goal of 60 minutes (had to average 9:40/mile or less). Continuing down the road which used to be a runway, we passed a band playing some oldies off to the left. Shortly after I came up behind one of the units running in BDUs and carrying flags. I noticed one of them was a former student and said Hi to him as I passed.

By the start of the second mile we were already starting up the hill. I wasn't worrying about my pace. I just wanted to make sure to keep moving and not get worn out. I didn't pass anyone going up the hill. Just tried to maintain. Rounding the corner at the top of the hill, guys were running in and out of the trees...a mile and a half into what was probably a 26 mile race for most of them (10K and Marathon started at the same time). I guess they didn't have time to use the portable toilets before the race started. I later heard it wasn't just guys making a stop. It couldn't have been more than a half mile after the top of the hill when we hit the first water stop (including toilets). I grabbed a water and drank what I could, knowing the hardest part of the run was now behind me. Even with the hill my second mile had a slightly better time than the first, but still over 10 minutes. I knew I would make it up soon. I mostly stayed with the pack, passing someone occasionally, but racing the clock, not them.

We passed another band, this one with a full horn section. The road was pretty level, but started to gradually slope down until the end of the third mile where it became a steep downhill. One of the things I learned when I was "relearning" to run in May and June was how to run down hills. Most of the people around me were sticking their heels way out in front of their bodies and using them to slow themselves down....but not me. I used gravity to my advantage, kept my feet under my body, and strides fast and short. Essentially I flew down the hill, hitting a 5:26 pace at my fastest, giving me 8:21 for the mile. It was also at the bottom of this hill where the Marathoners split off to the right for another 23 miles...while I was now half finished.

A left turn out the gate revealed the next water stop. I grabbed a Gatorade and choked down what I could, barely missing the trash can with my cup. Another quick left found us now running on OH Rt. 444 with two lanes blocked off for runners. I stayed to the left and remember passing a couple more people. Then the second downhill segment took us under the bridge to Springfield Street where the only clock on the course was located (that I remember) and back to the entry gate for Area B at the end of mile 4 (8:42).

I knew it was flat the rest of the way, but I still had 2 miles to go, so I decided I needed to rest a bit. 9:27 for mile 5 kept me under my 9:40 and past the final two water stops. We could also hear the finish line announcer from this point, and he was calling out the names as people crossed. Rounding the corner at the end of mile 5 I was side-by-side with a woman who asked if I was going to get water. I wanted to, so we switched sides. After I sipped a bit of water I tossed it and for whatever reason felt myself speed up for the return course on the old runway. Most of us were really spread out at this point, so there wasn't much passing going on. I didn't want to push myself too early, so I decided to wait until I saw 6.0 on my watch.

As it turns out, the final 0.2 miles is just the home stretch to the finish line. I already knew I'd make it under 60 minutes. This was it. This was the culmination of every step of the past 300 miles over 8 1/2 months, every salad instead of fried chicken, every shin splint, ankle pain, and muscle ache, and nearly 40 pounds gone. I could see the finish line and wouldn't be satisfied to hold anything back, managing to dip below a 6-minute pace for a few moments along the way. I think I passed 2 or 3 people down the final stretch. I don't think I saw much except what was right in front of me. I remember being confused about the first chip reader on the ground until I realized that's how the announcer was calling out our names. Just before the actual finish I heard my mom cheering for me and smiled without looking. I saw the clock above me head still under 60 minutes, even though I didn't start running when the clock started ticking.

I stopped my watch at 57:07. Then I was awarded my finishers medal and had to pose for a couple pictures.
Passing through the food tent, I didn't get any food (anticipating Smashburger later) but ended up with water, Gatorade, and chocolate milk. I went back to find mom,

and waited there for Evren.

  

  

I was really happy with my results relative to the rest of the field, though I imagine it's because most of the "real" runners who didn't finish ahead of me were doing the longer races anyway. But given that my goal in January was just to cross the finish line without having to walk part of the course, I'll take it.

    

View AF 10K in a larger map

12200

One week to go

I was really starting to have doubts this week. Every time I would try to run, I got very tired and had to walk part of it. Never got over 4 miles. I thought I was psyching myself out of running longer. Today I'm convinced the heat and humidity were just more than I was used to. After the cold front passed through and it stopped raining this morning, I carbed up on a pancake and syrup, hydrated, stretched, and walked out the door with a fully-charged iPod and nearly-dead Garmin watch. Thankfully the battery on the watch lasted the whole run or I probably wouldn't have taken the extra lap around the block to give me 7 miles. Not only that, but with the exception of mile 2, every mile was faster than the one prior. I knew things were going well when I saw 4 miles on my watch, because I almost always have trouble after mile 3.

I put this week's times in my spreadsheet and I also passed 300 miles for the year, today.

I just hope the weather next Saturday morning is as perfect...and now I need to get used to running without my music.

Goal acheived

After my not-favorite day, I actually ended up having a really good week. I was back to running the next day, doing 3-4 miles during the first half of the week. On Thursday of that week I ran 5 miles just to see if I could. ORRRC had a 10K race on Saturday, so I took Friday off, still not sure that I really wanted to try 6.2 miles for the first time in a race. But I did, 6 weeks before my original goal date. I took my time on the relatively flat (except up and over Taylorsville Dam) out-and-back bike-trail course, on which I had to pass the place where I had previously passed out.

Shin splints are still a struggle, but I keep doing exercises to strengthen those muscles, and need to add a bit more rest into my schedule. Maybe some strength training on days off, instead.

I found this picture from last October and it's pretty difficult to look at, at this point. I'm still stuck around the 220 mark, but I know I can run 10K at that weight if I have to, and I still think I can get to 199 before the end of the year.

Not my favorite day

I think it's safe to call this a memorable week. Last weekend I finally got back to comfortable 5K runs, just in time for a timed ORRRC race with 250 other people. Finally passed 200 miles on my Thursday run after sunset. Did my first 4-mile run since 1 April this morning (Saturday). My weight is going back in the right direction, though I'm no longer confident I can get below 200 before 15 September.

Then I got a text from my mom asking me to bike with her. It never crossed my mind until late that I had only eaten a banana and some Gatorade because I wasn't hungry and it was only 10 AM. After riding about 7 miles on the bike trail north of Taylorsville Dam, I coasted into the parking lot and lost my balance as I was simultaneously slowing and pulling my shoes from the pedal clips. I was mad that I fell, but wasn't badly hurt and even told the woman who asked twice that I was fine. I picked up the bike and my sunglasses, walked over to the car. I realized my elbow was bleeding and asked my mom to grab some napkins from my glove box. She noticed my face was pale and I started feeling dizzy, so I leaned back against the rear quarter panel of the car. I closed my eyes to try to let the dizziness pass, but the next thing I remember I was sitting on the ground next to the car with three people around me and water being poured on my head. I felt okay, but I knew I didn't sit down and I was hearing that I passed out. I passed out a second time and woke up laying down, where I stayed until the ambulance got there. I really didn't want to to go the emergency room, but everyone told me I should. All tests were fine. I got a unit of saline fluid through an IV and was finally released after a couple hours. Never tested low for blood sugar even though I probably should have eaten something more before the bike ride. The P.A. at the E.R. chalked it up to this:

http://en.wikipedia.org/wiki/Vasovagal_response


Not my favorite day.

Back...for real

I'm finally back to running.

My post-injury goal was to be running again by June 15th, since that was exactly 3 months before the Air Force Marathon. I was able to start back on the 11th, but I still didn't fully understand my shin splints until the 13th when I was volunteering at a water stop for a trail run. The guy working with me gave me some leg exercises with a paint can hanging from my foot. It strengthens the shin muscles to balance the calf growth that occurs in a new runner.

I've also changed the way I run, taking shorter steps and landing mid-foot with my body weight over top, not behind, my foot.

Any pain that was left is nearly gone, and I'm building my endurance back up, but still only at about 1/2 my previous time/distance I was running in March. I keep adding 1/4-mile every few days, so my body is getting used to it again. I'm sure I can be ready by September 15th, and I want to be down to 199 pounds by then.

More than 13 miles last week, running every day.

Over 160 miles for the year. Should have been a lot more, but I can't change that now.

2012

For a few months,  I really thought this was going to be a great year. I was running 3-5 days a week. I lost 25 pounds. I got more hours at work.

It's disheartening how quickly things can turn around.

I've been dealing with shin issues since mid-March. Every time I think it's healed, it starts to hurt again. I've gained 5 pounds back. I'm losing my job. Then today I managed to break both the outside water faucet AND my lawnmower (I tried to go too close to a stump and got the blade stuck. Now it makes noise and vibrates severely).

It's a bit overwhelming.

5 months

I've only run once this month. Only April 1st I ran 4.6, but the first mile caused some shin splint pain. I've taken some real time off to rest, but I was concerned about a stress fracture. X-rays didn't show anything, so I'm on Naproxen through the end of the week, only biking and walking on occasion. My weight loss has halted, so I'm going to have to work harder on the nutrition side (hoping to run the 10K at 200 pounds in 151 days. Will be about 50 pounds less than I was January 1st.)

I also bought a pair of compression sleeves for my calves. Supposed to help with shin splints. Increased blood flow and reduced vibration. I'm hoping this is the end of this problem because I really need to get back on my feet and log some miles. Can't wait to pass 5 miles.

Two weeks

...in one post.
My shin pain has gone on longer than I expected...I think my insistence in returning to running every couple of days kept it from healing as quickly as it could.

March 18-24
Only a couple of runs, tying to keep off the leg.

20th - 2.4

24th - 4.25

6.65 for the week

March 25-31

25th - 3.5

28th - 4

31st - 4.6

12.1 for the week

138.9 for the calendar year

Also got my bicycle out after a long hiatus and rode 8.75 on the 29th.

Hopefully I can pick up the pace a little next week. New running shorts arrived in the mail today, too.

3/11 - 3/17

Had to nurse a shin splint this week. Didn't want to take any chances after reading about hairline fractures, etc. Plus I didn't want to be sore for the fun run Saturday. First time really running with other people. There were plenty of people in front, but also plenty behind. It was quite a confidence boost to still have the energy to pass people on the last 1/2 mile and really stretch out my stride.

3/11/2012 3
3/13/2012 4
3/16/2012 2.25
3/17/2012 3.1

Week: 12.35

Year: 120

181 days to go

3/4 - 3/10

Weekly summary:

3/4/2012 3.6

3/5/2012 3.6

3/6/2012 3.3

3/8/2012 2.4

3/9/2012 4

3/10/2012 4

Week: 20.9

Calendar year: 107.9 miles

Next Saturday is the St. Patrick's Day 5K/10K fun run.

188 days until the Air Force 10K. I feel like I'm ahead of schedule, but that's good. Still more than 6 months to go. Hopefully I'l be 30 pounds lighter by then.

Gazelle

I think today was the first time someone I knew saw me running. At least someone that told me about it. I was told I looked like a ninja. Most of my cold-weather running clothes are black, so I always try to finish up before sunset. It reminded me of a time in college when we were walking to dinner and we always had to cross the street to get to the cafeteria. It was autumn and my hands were in my jacket pocket when I ran across the road. Despite being 6' 3" and 215 pounds, and only having 2 legs, one of the guys from my floor insisted I looked like a gazelle bounding across the street, so he called me that for quite awhile afterwards.

Summary

I decided to quit posting runs every day and just post a weekly summary. It's still not "easy" to run 3 miles, but my body definitely has crossed a new threshold over the past week. 5K became the norm. Breathing isn't labored. Legs still get tired of course, but they're still pushing 236 pounds down the road (down at least 10 pounds, but I didn't buy the scale until I'd been running for 3 weeks).

2/27/2012 2.5

2/28/2012 3.1

3/1/2012 3.1

3/2/2012 3.1

3/3/2012 3.1

14.9 for the week (Sunday - Saturday)

I expect to pass 100 miles for the year by the end of this coming week.

195 days to go.

Enough already

I'm ready for this wind to let up. It's nice to have a tailwind on the last 1/2 mile, but it makes the straight leg of my run interminable.

2.5 today.

200 days to go.

Windy and Windier

Yesterday I got some bad news at work, so all I wanted to do when I got home was run. It's the only time I feel like I'm in control of anything because it's just me. Ran 5K, then ran the same route backwards this morning just to have something different to look at. In both cases I ended up running uphill and into the wind simultaneously, but 3.1 miles is feeling better, so I need to find a 3.5 route and start making my runs longer so I can keep pushing towards 6.2. I also passed 70 miles for the year, today.

202 days to go.

I guess it's time for a career change, because not only is there no room for advancement here...here is closing. Maybe some day I'll actually find something I'm good at, or can at least finish. I guess that's why this race is so important to me. I know I can cross the finish line, unlike so many other things I've started in the past.

TPTB want to retain the benefits of having us on base (141 Flight School certificate) without retaining us, but when the personnel goes, so does the certificate. That will be explained in a meeting on Wednesday, the day after Col Keasley comes to our safety meeting to tell the membership why she hates us she's closing the Aero Club. Leadership continues to fail to see the big picture consequences of their actions.

Windy and Warm

Finally got back up to a full 5K run again. I wore my new cold weather running socks but they were almost too warm. There were a couple of times I had to really fight through to keep running, but my legs felt strong and just kept taking small steps. It's always different when I get close to home because I know I don't have to conserve my energy anymore and can just run.

205 days to go