Race Report: Drake Half-Marathon

Race: Drake On-The-Roads Half-Marathon
Distance: 13.1 miles
Official Time: 1:52:20
Watch Time: 1:51:12
Pace/Mile: 8:28

I woke up Saturday with one goal in mind: run my own race. No pushing the pace if it just wasn't there on the day. I just wanted to run a strong race and a smart race. Ultimately, I intended to see if my training was on track for a possible sub-4 hour at the upcoming Grandma's Marathon in June. With recently only logging an average of 18-24 miles weekly, and the half-marathon being my first race of the year, I was just vying for a finish in less than two hours. And, if things went well and my body felt like being pushed a little, it would hopefully be in the lower 1:50's. We'd just have to wait and see.

When I arrived at Drake campus around 7:00am, the weather was about ten degrees colder than last year's race, hovering at around 38 degrees. There was also a brisk wind coming from the west. Needless to say, it was downright chilly. But at least it wasn't pouring down rain like it had been for the race a few years back…now that was a race! So, even with the windy conditions, I knew the cooler weather would help the runners have a chance to lay down some decent time splits. I made my way down to the stadium area and began my stretching routine.

I think my only mistake of the day was jumping into the starting line pack further back than I should have. Not only did I have to shuffle towards the starting line for well over a minute after the gun had sounded, but it made for a difficult pace for the first couple of miles until the crowds finally thinned out. My first mile split came up agonizingly slow in around 9:15, so I found a couple of guys who were running fast and stuck behind them. By the time we hit the three mile mark I had brought my pace back down to around 8:30, and keep increasing slowly to make up for lost time. Down Kingman Blvd and onto Polk Blvd. Here the racing crowds split up, with the 8K runners looping back and the half-marathon crowd marching onward.

Leaving Polk Blvd and hopping over 56th Street, we next cruised through the Waterbury neighborhood. With its blend of hills and curves, as well as the two-mile ascension north towards Urbandale Avenue after, the race began to get a bit challenging here. Fortunately, after a quick evaluation, I was still feeling quite fresh and set my sights on laying them down as efficiently as possible. I made it a point to pass as many runners as I could along the way, while repeating my silly little mantra of "new-york-marathon" to help keep myself inspired.

Once we topped out in the Beaverdale neighborhood around mile 8 and began our trudge back south, I dropped my pace to 8:05 and set a goal of passing as many people as I could for the next two miles. Focusing on the person in front of me, I would pick them off one by one. All except for the couple of faster guys who kept themselves just out of my reach. Instead, I made them my sole focus for about a mile. But by the time mile 10 came around, I was beginning to feel a little stiff and decided to let them have their lead and stay out in front. Maybe I'd catch them another day. Knowing Kingman Blvd was coming up quickly, I eased my pace back a little and settled in for a consistent rhythm that would bring me home. This area is personally one of the greatest spots for me to run along, especially during training, and having all those people cheering and volunteers handing out water just provided me so much needed energy.

As we reentered the Drake area and turned north back onto 25th Street, I could finally see the finish line ahead. "Co'mon now, only a few blocks further", I told myself. Of course, this was it...my final chance to pass those two stubborn guys before I crossed the finish. They were already about 100 meters out in front of me as I began throwing my tired feet out in front of me over and over. But with only a block left to the line, I edged them both out and still somehow found a reserve of energy enough to enthusiastically slap high-fives to my kids as they cheered wildly with my wife from the sidelines. I then straightened my shoulders and charged over the finish line with a huge smile on my face.

I guess I am putting this down as my most evenly paced effort in a half-marathon race, though I don't have much to compare it to as this was only my second half-marathon ever. However, it was good enough for a new PR. I pushed myself to my limits, raced hard, and had a great time. Next up, Dam to Dam 20K in May.

Congratulations to all the Drake On-The-Roads Races runners! And a special shout out to Kent who finished just a few seconds ahead of me...I'll be gunning for you next year, buddy! :)

Monday Mind-Dump

Monday thoughts and happenings...

• Had an opportunity to volunteer for Earth Day last Tuesday. A large group of us from work spent the afternoon combing the riverwalk along the downtown area picking up trash. Man, it's just sad the amount of garbage people just toss along the trails. If you've never volunteered for a community activity, I seriously encourage you to try doing this. They so need your help.
  
  
• Spent a few hours with Jon corralling the middle school boys at the church lock-up on Friday evening. I wished I could have stayed later, but I had the Drake race the next morning. We played endless games of dodgeball, flexed our muscles together, and ate tons of pizza and snacks…a good time had by all. I'm excited that Wednesday night groups start up again this week.
  
  
• Ran the Drake On-The-Roads Half-Marathon on Saturday and set a new new PR of 1:51:12. My performance really makes me excited for my next race, the Dam-to-Dam 20K, at the end of May. Then it's on to Grandma's Marathon in June.
  
  
• Hannah had her final tumbling class this Saturday and all the parents were invited to watch their tumbling finale. She did really awesome…that girl can turn somersaults faster than anyone I saw! She's also perfected her upside-down bridging technique, of which I've found to be fairly difficult to do myself.
  
  
• My little 3-year old buddy, Joshua, spent the night over at his cousin's this weekend for a birthday party. When Laura asked if she could stay too, he replied, "it's boys club only, mommy." I heard he had a blast and apparently stayed up later than I did that night.
  
  
• Jon spoke Sunday on how filling our lives on our own only results in an empty life. That we need to seek God's fountain of living water (see Jeremiah 2:12). Great job, Jon...that's hitting the nail on the head!
  
  
• Our first chuch softball double-header is tonight! Although we only found time for one team practice, I know we'll do our best and have a great time together. Laura is bringing the kids out to watch…I just hope I don't end up whiffing on the ball!

13 Words Of Running Advice

This week's "Take It And Run Thursday" theme at Runners Lounge happens to be 13 words of wisdom or advice you can impart upon others. I've been thinking about this and realized running, for me, boils down to one simple thing:

"All a runner needs are a pair of shoes and somewhere to run..."
I feel that sentence, in itself, is truth for most of us runners out there. Whether we fully realize it or not, we happen to be very fortunate participants in one of the oldest and greatest physical sports known to man. Yet, sometimes I think we unintentionally take it for granted.

We should remind ourselves that running is likely considered one of the least preparatory-driven or gear-intensive of recreational exercises out there. While also offering the most independence...whether it be freedom from stress, freedom of better health, freedom to explore, etc. In fact, it's often so easy to take part in that we at times find ourselves overanalyzing and making up excuses for NOT doing it. I guess, be it human of us to complicate something simple and good for us, huh?

So, my advice is...remember the simplicity of running and utilize it. Don't overcomplicate it, or let it overcomplicate you.

Just grab your shoes and let it become a vehicle that takes you somewhere today.

Monday Mind-Dump

Monday thoughts and happenings...

• The warmer weather seems to be here, or at least it has been for the past couple of days now...it's great! It makes running so much more enjoyable. I suppose I need to consider pulling my lawnmower out of hibernation, but am I really ready for that ritual to begin already?
  
  
• Preparations for the Drake On-The-Roads 1/2 marathon (see photo of Drake Stadium above) this coming Saturday are coming along. I ran some decent long mileage this past weekend, including a pleasant 10-miler along quiet fields on Saturday morning...seriously one of the reasons why I love running so early on weekends. Keeping with a little weekend post-run tradition, picked up donuts and chocolate milk for the kids, and skinny lattés for Laura and I...always a hit with the crowd.
  
  
• Enjoyed the evening with my wife at the BonJovi concert here in Des Moines last night. They rocked! Though the $40 t-shirts were a bit steeply priced, being able to finally experience "Wanted, Dead Or Alive" live was truely incredible and a dream come true for me since high school.
  
  
• Wednesday night's youth group is not happening this week. Actually bummed. However, our junior high lock-in on Friday is. This I'm really psyched for it...hoping to spend some fun time with the guys!
  
  
• Lately, I've been thinking about Romans 12:21 where it says, "do not be overcome by evil, but instead overcome evil with good". Ultimately, the defining moments of my life are not determined by the evil/bad being done to me, but really by my response through the grace of God. That's when I give up my desire to seek justice or fix things myself and place it in God's hands. And I realize, that's a tough thing to do sometimes...but it is absolutely necessary.

Boston Marathon Results

Defending champion Robert Cheruiyot of Kenya won his fourth Boston Marathon on Monday, with Ethiopia's Dire Tune taking the women's crown in the event's tightest finish ever. Cheruiyot, the first Kenyan man to win four Boston Marathons after victories in 2003, 2006 and 2007, had an official time of 2:07:46 and followed by Abderrahime Bouramdane in second place and Khalid El Boumlili in third. It was the 16th time since 1991 that a Kenyan has won the world's oldest annually contested marathon.

"The course is so tough, so it feels great to me," he told a news conference after winning the $150,000 winner's prize and becoming only the fourth man to win four Boston Marathons. Cheruiyot also earned a likely chance to represent Kenya at the Beijing Olympics this summer.

The real drama was in the women's field, where Tune and Russia's Alevtina Biktimirova battled shoulder-to-shoulder through the final stages with both runners sprinting ahead of the other as they neared the finish line. Tune ended up winning in finishing in 2:25:25, just two seconds ahead of Biktimirova.

A (not so?) surprising face in crowd was Lance Armstrong this year, his first Boston race. Hearing different stories about Heartbreak Hill during his training for the marathon, Armstrong mentioned after the race that some runners had told him it would be much easier than he should expect. Apparently, he found it a different story by race end.

"They were wrong," Armstrong said shortly after finishing his first Boston Marathon on Monday 2:50:58. Heartbreak Hill, the last in a series of hills between miles 18 and 21, is a key test for runners nearing the end of the up and down course. The first of the hills was the worst, Armstrong said, and the heartbreaker lived up to its name.

Armstrong said he planned to run Boston again, though he added he’s too busy with other things to get more serious about running. "It is a hobby, it keeps me fit on a daily basis, it keeps me inspired and motivates me to go out and run," he said.

Armstrong added he regrets not training harder when he’s suffering in the middle of a race. "Every time I come out here, I swear to myself I’m going to train harder for the next one," he said. "But I never do."

Oh, to be like Lance.

Kastor Going To Beijing

Deena Kastor charged back from a two-minute deficit to win the U.S. Olympic Team Trials in Boston this morning. She erased the time gap to pass runaway leader Magdalena Lewy Boulet in the last three miles, winning the U.S. Olympic marathon trials in an unofficial 2 hours, 29 minutes, 35 seconds on Sunday and earning a berth in Beijing.

On a perfect morning for a marathon, with clear skies and temperatures in the high 50s, 146 women set out on a loop course that crossed back and forth over the Charles River before leading them back onto Boylston Street for the traditional Boston Marathon finish. The roads and bridges were lined with thousands of fans, many of them runners planning to head to Hopkinton for Monday's 122th edition of the longest-running long run in the world.

Life With Running

It's spring again, that time where parents from neighborhoods around you all head to the local park to teach their kids to ride a bike. The traditional method involves pushing your child as fast as you can, all the while hoping they learn to pedal and balance all at the same time before you yourself collapse from the endless sessions. This can be scary for many kids, and parents too, as I've been finding out lately. There's always the risk of skinned knees and scraped elbows. So far, my daughter has been taking this rite of passage in stride, and is slowly advancing her solo distances daily. Sure, she seems a bit unsure at times, but with guidance and a little practice she'll soon be breezing up and down our block with that natural ease we all know will come.

That also seems to be life with running. I've been running regularly literally my entire adult life. You could say it runs through my veins, as my father was also a track runner in his earlier years. I began in the mid-80's along the lake roads where my family lived in northern Minnesota. While I didn't run solely for the sake of exercise alone, my outings did provide me many a chance to think and reflect. I guess it seems running always helps to see things more clearly. Maybe it was my chance to find that freedom and some sort of adventure that a teenage boy typically seeks.

Now, lest you begin to think I was born to run, I actually wasn't. From the beginning, you could tell I was not a very proficient runner at all. My stride was too long, my breathing became too easily labored, I went out too fast in the beginning of my races... if you were to name it, I'm sure I must have encountered it in some fashion or another. In fact for many years, even after my first marathon a couple weeks after graduation, I somehow struggled to find where running became less of a chore and more of an enjoyment. But with even all the sweat and the pain I endured, I still found that it provided more benefit than I could understand. It gave my life balance.

My point is, running isn't always easy. And I know from experience that it was never designed to be...unless maybe you're a world class distance athlete. It is a constant challenge. Every day is different…the weather doesn't cooperate, you have a nagging injury, you don't get the PR you were looking for at your last race, your desire to run or train begins to wane, your dog ate your favorite shoes, etc. I have experienced them all at one point or another (except the part about the dog.) But somewhere along the way I've learned to ride the bike. Basically, I stopped thinking of running as being work, and started thinking of running as being an opportunity. That's when it started being enjoyable, it started being fun. Now, I consider running my chance to do so much more than I could do.

My guess is, there are many runners out there will agree that running can actually be relaxing; that it has the ability to ease the pressures of a bad day or bounce you back from ills of everyday life. From my experience, I know there are days where a 10-12 miler can magically loosen up the tension I've been feeling all day. Sounds crazy, but it's true.

One rewarding aspect I've experienced recently is teaching others the rewards of running and racing. You see, the cool thing about being a runner is that you always have opportunities to assist and show others the benefits of running. Be it volunteering in a local race, possibly directing your own race, or just accompanying a friend through a few of the hard and lonely miles.

There are just so many ways to enjoy life with running. What makes running enjoyable for you?

Countdown To Boston

"Boston is a course you need to do many times before you get the hang of it," says Bill Rodgers. "I know I did." Coming from a four-time champion, that's saying something.

The 112th Boston Marathon is only but a few short days away, and my bet is that many runner's anxieties are high. The following quick video is a course guide for 1) those who will be toeing the line at this prestigious race (Bill and Nitmos come to mind - good luck guys!), and 2) those of us who will be cheering them on from afar. (Someday I hope to be one of those #1 people.)



Also, here's how to catch some of the live action:

• National Television Coverage in the United States
  
  The VERSUS cable network wil televise the Boston Marathon for the fourth consecutive year. The telecast will air from 9:30 a.m. (ET) to 12:30 p.m. (ET). The Boston Marathon is distinguished as the only road race in the United States to have a complete, live, national television broadcast.
  
  
• Global webcast on the internet
  
  The Boston Marathon will be covered live on WCSN.com on April 21st, 2008 with the coverage starting at 9:30AM ET. A subscription to WCSN is required to view the event. After the event, the broadcast will also available for viewing in the WCSN archives.

It should be a great race. Oh, I hear they boosted the prize money for this year's race...the Boston champions will now receive the largest prize money check of the five commercial events of the World Marathon Majors. That's some serious cash incentive to put it all out on the line, folks.

Stats For Hall's London Run

U.S. Olympic marathon champion Ryan Hall, a devout Christian, takes us through a 15-mile altitude-training run in 1:16:47 (a 5:07 per mile pace!) at Mammoth Lakes, CA (elevation: 7,000 feet). This video was posted on GodTube. Mind you, this was BEFORE he won in New York on November 3rd...



Here are some great stats on Ryan Hall’s strong 5th-place showing in London this past weekend:

• 2:06:17 makes Hall the 16th fastest marathoner, all-time.
  
• 2:06:17 puts Hall just 12 seconds behind #10, all-time.
  
• 2:06:17 is almost 2-and-a-half minutes faster than any American not named Khalid Khannouchi. Put another way, Hall would put half a mile on some of the greatest American marathon performances ever. Put yet another way, Hall would be at least halfway through a ham-and-pineapple pizza (his favorite - he’s from California) when the shades of Kempainen, Salazar and Beardsley crossed the line.
  
• 2:06:17 is the 3rd fastest American performance ever.
  
• 2:06:17 is just 20 seconds slower than Geb ran in his 3rd marathon.
  
• 2:06:17 is a better PB than those owned by perennial Major contenders Cheruiyot, Ramaala, Ivuti, Gharib, and Baldini.
  
• 2:06:17 is 24 seconds FASTER than Martin Lel — arguably the top marathoner in the world, at the moment — had ever run before Sunday.

How's that for some perspective on the performance?

Monday Mind-Dump

A few thoughts & happenings from my past week...

• It snowed this Saturday, just incredible...who would have thought our late winter would be hanging on with such a fierce grip still. Fortunately, the temps should be climbing up into the 60's this week, which will make for some nice, long training runs before the Drake Relays race on the 26th.
  
  
• My business trip to New York this past week went very well…learned a ton of great stuff from my conference on web site usability, and had an amazing time exploring Manhattan. Even logged about 18 miles in and around Central Park while I was there. Now I'm excited to show my wife the city when we return for the NYC Marathon in November.
  
  
• An update on the adventure racing gig in June…a good friend of mine, who happens to be a fellow youth group leader, has joined our team to now cement our four-person male squad. I am really excited he can join us! I'm hastily working on scheduling some training training, and if all goes well we might be able to get together hopefully in the next week or two.
  
  
• We took the kids to see "Horton Hears A Who" this weekend (included voices by Jim Carrey and Steve Carell)…they loved it. It's a cute movie for kids that teaches us the important lesson that "a person's a person, no matter how small". However, my kids have me terrified of walking through my own garden lest I step on a speck-borne town of microscopic Who-villians.
  
  
• Training update: Though I haven't had the chance to rack up the mileage as yet, my training is coming along nicely so far this spring. My runs have been quality and my base is slowly increasing. Also looking forward to hitting the singletrack trails with the mountain bike once the local trails begin to dry up.
  
  
• A shout out to Ryan Hall on his Flora London Marathon race yesterday. Even though he placed fifth overall, his 2:06:17 finish time is now the fastest-ever by an American-born runner, eclipsing that of 2:09:41 jointly held by Alberto Salazar and Alan Culpepper. This guy is incredibly fast...can't wait to see what he does at the Olympics this summer!
  
  
• It's the week leading up to the Boston Marathon (Monday, April 21)...another one of those races I dream of being able to run in some day. Guess I'd better work on New York first though...
  
  
• My wife sent me this really great verse that I've been meditating a lot on. It's Psalm 84:11-12, "For the Lord God is a sun and shield; the Lord will give grace and glory; no good thing will be withheld from them that walk uprightly. O Lord Almighty, blessed is the man who trusts in You." Learning to trust like that isn't easy, as I've found in my past, but God's grace is sufficient for everything I might question.

Hall To Run London Marathon

Ryan Hall, who won the U.S. Olympic marathon trials this past fall in New York, will be testing himself at the London Marathon this Sunday on his way to Bejing.

Astoundingly, this is only his third marathon. He made his debut by finishing seventh at last year's Flora London Marathon, then went on to steamroll the field and the hills in Central park on his way to a trials record victory on November 4th.

Hall, who has lived at altitude (7,000 feet above sea level at Big Bear Lake, in the San Bernadino Mountains) since he was 3 years old, thinks he discovered his talent late. "My very first run was 15 miles around the lake," Hall said. "You would think I would have known I could be a distance runner."

After twice winning the California state cross-country championships in high school, Hall went on to Stanford in search of his Olympic dream. But, in the process leaving his close-knit family of five siblings, he began to struggle with results, weight gain and depression. He quit Stanford for one academic quarter and regrouped on long forest runs with his father, drawing strength from his deep Christian faith and family. He then returned to become the runner-up at the 2003 N.C.A.A. cross-country championships and won the 2005 championship at 5,000 meters.

"I think what I've learned from having success in high school and losing it all in college, it taught me you can't make your life successful based only on athletics," Hall said.

He learned that lesson painfully at the trials. He had trained with Shay in Mammoth, Calif., and he and his wife Sara were teammates at Stanford with Shay’s wife, Alicia. Hall was ecstatic after crossing the finish line first. Fifteen minutes later, he was overcome with grief. He and Sara stayed with Alicia Shay in January in Flagstaff, Ariz., where they trained and coped together. Sara, a 5,000- and 1,500-meter runner, will compete at the track trials in June with Alicia. Hall keeps a picture of Shay in the bible he carries with him.

This Sunday's event is his last big race before the Olympics. Apparently, he feels he needs this short-term goal to help gauge his training against some of the world's top talent later this summer.

"I needed something else to be excited about," Hall said Wednesday in London. "You could go crazy thinking about it for six months."

Choosing Happy Feet

During lunch with my wife and a couple of her coworkers today, the topic of foot pain came up and I was asked the question of how can one know what type of running shoe is best? Honestly, that was a good question I'd never been asked before. Now you have to realize, I'm the type of guy with the constant motto of "put one foot in front of the other" in whatever situation he's being faced with. And I am the kind of runner - a veteran of dozens of races and countless marathons - who tends to buy whatever shoe he likes. In fact, the shoe to the left (the Asics GEL-1110) has been my shoe of choice for many years now. Yeah, so I purchase more with the simple choices of style and price in mind, rather than biomechanical protection and advantage. But, I mean why would I begin to change something that clearly works for me? Well, and here's where the swallowing of my pride begins...I'm beginning to learn the simple fact of what "works" for me may not actually be what's "best" for me.

Lately, I've begun noticing that my arches have been aching more and more after workouts. It's not an outright pain in my feet, but it has been relatively consistent over the 6-8 months. I had attributed it earlier to worn out shoes, so I bought another pair late last fall. But the ache still occurs. Today's conversation actually led me to ponder in all honesty...could this be a sign that I might be running in the wrong shoes myself?

Alright, I had to find out. Not having much of any knowledge on the subject to make a reasonable conclusion myself, I opened my laptop and took my research online. And in the process, I learned that you can go a long way toward discovering what you need in a running shoe just by looking at your feet. Here is a summarized version of my findings.

Basically, there are three foot types, each based on the height of your arches. For the quickest and easiest way to determine your foot type, a runner should first take what's called the "wet test" by performing the following:

Step #1 - Pour a thin layer of water into a shallow pan
Step #2 - Wet the sole of your foot
Step #3 - Step onto a blank piece of heavy paper
Step #4 - Step off and observe the shape of your foot

Now, let's match up our imprint with one of the foot types found below:

Normal (medium) arch

• Description - Normal feet have a normal-sized arch and leave an imprint that has a flare but shows the forefoot and heel connected by a wide band.
  
• Foot characteristics - A normal foot lands on the outside of the heel, then rolls inward (pronates) slightly to absorb shock. Runners with a normal foot and normal weight are usually considered biomechanically efficient and don't require motion-control shoes. They will do best in a stability shoe that offers moderate pronation control.

Flat (low) arch

• Description - Flat feet have a low arch and leave a nearly complete imprint; there's little inward curve where the arch should be.
  
• Foot characteristics - This imprint usually indicates an overpronated foot that strikes on the outside of the heel and rolls inward excessively. Over time, this can cause many different kinds of overuse injuries. Runners with flat feet often do well in a stability (mild to moderate overpronation) or motion-control (severe overpronation) shoe.

High arch

• Description - High-arched feet leave an imprint showing a very narrow band connecting the forefoot and heel.
  
• Foot characteristics - A curved, high-arched foot is generally termed a supinated or underpronated foot. This type of foot usually doesn't pronate enough, so it's not an effective shock absorber. Runners with high-arched feet often do best in a neutral-cushioned shoe (one without added stability devices to reduce or control pronationi) that encourages a more natural foot motion.

By making a comparison to the diagrams above, we can fairly accurately determine what type of foot type we have on our own. Based on the resulting print on my piece of paper, I guess I would classify my foot type as normal to slightly flat-arched. Not a huge concern, but a noticable one for someone who runs (or aspires to run) as much as I do. The reality: an observation like this will ultimately change the way I choose running shoes in the future. A good shoe choice will likely result in long mileage and happy feet; a bad choice could mean additional pain and increased injury. Yeah, I'm all about happy too.

Now, the shoe I currently wear has mild shock absorbsion and some cushioning, but honestly that's what you get for the price. It doesn't provide much stability and, overall, possibly isn't the best fit for me. It's time to begin looking for a blended shoe with the support I need. Doing a bit more research, I'm anticipating my next purchase will likely be something with better protection, which is more suitable to meet the needs of a mild overpronator…something like the Asics GEL-Nimbus 9 or GEL-Kayano 14. But, just to be on the safe side, I plan on heading to my local specialty running store and having the professionals do what they do best.

Now, if only they could make a shoe that shaves a minute or more off my pace...

- - - - - - - - - - - - - -
If you would like to study this topic a bit further yourself, here are a few sites you can check out:

Running Shoe Guide for Dummies

Buying Running Shoes

Asics Shoe Fit Guide

So Long, New York

Sadly, my time here in NYC is coming to a close. The conference I've been attending concludes tomorrow, then I will be packing my suitcase and flying my way home. With me, I'll be bundling some great memories ... long runs in Central Park, the astounding views from the Staten Island ferry, riding my first subway train, exploring the brightly lit Times Square at night, seeing Jerry Seinfeld walking along Central Park West ... to name a few. And though it has been a wonderful trip, I'm ready to be home again with my family.

So long, New York. I'll see you again in a few short months...
























BTW...Topher, that Dunkin' Donuts photo is just for you.

Through The Park

Hi from...see the picture to the left...New York City!

Just a quick note to let you know I had the amazing opportunity to get in a stimulating run this afternoon after my flight landed for my conference this week. In Central Park, no less! My hotel just so happens to be located about 1.5 miles from the park, so I made the plan to take advantage of its closeness, as well as some downtime before my conference tomorrow, to get a few miles in ... I can't let the training slip, even while I'm away. In fact, I was so enthusiastic during my 60-minute commute from the airport that after arriving at my hotel and dragging my baggage up to my room I immediately tore out my running clothes and headed straight for the streets below.

After a quick learning session of dodging the fast-paced traffic up along Broadway, I located the park entrance and immediately set off to tackle the infamous 6-mile training loop I'd learned about from a friend weeks before. Winding my way counterclockwise around the park, I was amazed at how hilly the terrain really was. I guess I'd thought it would be much more flat, as the surrounding streets had led me to initially believe, but it was a good surprise as I made the most of each one I encountered, including the long and winding set near the north end. I thought it amazing at how so many people could end up sharing the roadway there, as there were hundreds of other runners along the course (as well as walkers, bikers, rollerbladers, skateboarders, and a plethora of strollers), and yet the park still felt so intimate to each person.

The best part of the entire run happened just as I was nearing the end of my 6-mile lap. There I found the official finish line for the ING New York Marathon! Yep, the exact spot where Lance Armstrong looked so dogged last fall. Of course, I couldn't locate this myself and had to ask an NYRR staff member, who just so happened to be in the park for a race that had finished earlier this afternoon. He led me to the official curb marking (a small painted indicator - they removed the actual line and will replace it again as the marathon nears later this fall) a few feet away. At that moment, the full reality of it stepped in. This marked the end of a long journey I would soon be undertaking. Flashing the guy a huge smile, I explained, "This is where you'll see me come November 2nd!" and ran off.

Wow--to have the good fortune of being able to run through New York City, including the scenic and unbelievably huge Central Park, has been a longtime dream of mine. Honestly, I can't wait to get back out there again before I leave in the next couple of days.

hy·dra·tion

hy·dra·tion, [hī-ˈdrā-shən] noun: the act or process of combining or treating with water in order to restore or maintain fluid balance; the quality or state of being or becoming hydrated, to restate balance.

I went for a run during my lunch today. It was around 40 degrees outside, heavily overcast and hinted at possible showers...all conditions I normally love to run in. Of course, I pondered the thought of changing the workout into an inside weight routine (not hoping for a cold to develop before my NYC trip), but I'm typically a glutton for punishment anyway so I grabbed my vest and running hat and headed out the door. Crossing over the river and into East Village, the tiny droplets inevitably began to fall; a few a first, then a steady stream followed. I pulled the brim of my hat down a bit lower and tucked my arms in closer to hopefully lessen my ability of being a direct target, but then realized the attempt was pointless. It didn't just shower, it rained...hard. Midway through my run, I faced the normal decision of turning back towards my downtown starting point or extending my outing by a few additional miles around Grays Lake. Again, my adventurous spirit took over and I plodded off down the wet trail in search of extra mileage, not willing to end this unique run so soon. By then I had become so accustomed to the cold and windy rain that I just let my feet carry me onward, while allowing my mind to wander.

I began thinking about this Thursday's Runner's Lounge topic on hydration. Though I am most assuredly no expert on the subject, I feel I do know a bit about hydration and its effects from my years of adventure racing. In that type of an event, you ultimately need to be quite sure of a few things come race day. That is: 1) that you are properly hydrated before the race even begins, 2) that you carry adequate hydration with you throughout the course, and 3) that you exercise proper fluid intake at predetermined intervals to achieve optimal athletic performance. We developed this practice where one of us teammates would set the timer of his/her watch to sound off once every 20 minutes, then we'd each take a nominal drink of fluid to help stave off any inklings of dehydration. I can remember back once, during the long biking portion of a sweltering 30+ hour race we were in, when a teammate of mine neglected this simple ritual and his body literally just shut down. Fortunately for him, we were near a farmhouse and were able to quickly find the assistance we needed. It was such a simple example of how crucial hydration is...and how without it the body can easily become unbalanced in many ways.

Okay, getting back to my run through the rain today. In allowing my mind to meander, I realized yet another type of hydration that we often do not consider. Okay, you know how some days are just so busy being filled with things to do, places to go, that they literally make your head spin, all the while wishing for that one rainy day when we can call in sick, just so we can stay at home and push the pause button on the remote of life, allowing ourselves that simple but rare moment of recharge? I've had those days. Well, running through the rain I remembered how hydration is not just important for my body, but how it is also essential for my spirit and soul. I guess I'm not talking about hydration as being the type of fluids you intake, but more like it being literally anything that allows you to become balanced, as in that shift or influence that helps enable us back into a sense of balance? You see, something that motivates you can also "hydrate" you.

Hydration for me is one of many things, one of which is running. It's funny how I can find enjoyment running outside in the cold rain, but I can. It's something I realize I like to do, that possibly many others do not find comfort in. Possibly I take joy in knowing it makes me unique. I also enjoy playing with my kids, even when they're jumping off the "high ropes" of the couch onto dear 'ole dad below. They and my wife both give me the insight and ability to ground myself in these ever-demanding days. If it weren't for them, I know my days would be just a blur. And just last night, I took a step outside my comfort zone and signed on to become a leader on our church youth leadership team. It was an awesome and humbling time hanging with those kids, not only from being totally owned in dodgeball (I have a few paypacks to deliver next week) but also from seeing their open minds and hearts yearning for attention and answers. Now, that really re-hydrates me.

I suppose hydration can easily be about the flavor of Gatorade you drink after a long run, or the complex fueling strategy you may have for your next race. But it's not just about the carbohydrates...it's about you. Consider for once how hydration can also have an effect on who you are and what you're made of.

We all need hydrating sometimes. What's your hydration method?

Sicker Than A Dog?

We runners all know, we don't like to skip workouts - even when we're feeling lousy. Sure, everyone gets sick, so deciding whether or not to train while you are sick is something you're bound to become faced with sooner or later. I know, firsthand, with the cold I'm currently experiencing at the moment it's a tough choice: do I continue my current training routine in hopes of feeling better and not losing my mileage buildup, or do I take a unexpected running sabbatical and sacrifice some of my hard-earned springtime effort?

Knowing what to do, and when to do it, can become crucial in keeping your training on track.

1. First of all, take care of yourself. Get plenty of sleep (8+ hours per night, plus naps if possible). Eat light (for example, soups, crackers, fruit, fresh or steamed veggies, etc.) and drink lots of water (some juice is okay, but watch out – juice is calorie-dense). Remember, everyone gets a cold from time to time, so try to stay relaxed and eliminate as much stress as possible. The sooner you get well, the quicker you're back training and racing.
   
   
2. If your symptoms are only above your shoulders (for example, a head cold and maybe a light sore throat) with no fever or aches then an easy 30-60 minutes of zone-1 aerobic exercise (spin, run, swim) is alright, but only if you are feeling up to it. If you’re not motivated, don't work out. Just do some stretching and light core work, and follow the first guideline above.
   
   
3. If you feel your sickness in your chest, have a fever, and/or aches, then DO NOT EXERCISE. Remember, the sooner you get well, the sooner you can resume training. Once you're starting to feel better (no longer sick below the neck, no aches or fever) wait another 48 hours to resume your regular training routine. If you’re feeling motivated during the 48 hours, see guideline #2. But be sure to see your doctor if you are really sick!

For some additional information, check out this Runner's World article that can help you decide if or when you should take a sick day from training. Just remember...know your limits!