Big week. Officially started triathlon training. Completed two bricks with a bike then run. Did two swims. One in the county 25 yard pool for 900yds and the other in my endless pool. Running mileage down a lot. My coach assures me this is ok. Definitely feeling the workouts. My runs have all been specific intervals or tempo. Biggest mistake this week was not hydrating and eating properly before Saturday's tempo run. Bonked nicely in the humid hot weather. Had to grab my emergency gel from the car between my fast 10min sessions. When will I learn that you need to fuel high intensity sessions more than the slow recovery runs.
My nutrition has been off this week mainly to the extra out to lunches with Addie before she leaves tomorrow for Emory. Having lunch with her is always special. Too bad this town is extremely limited in healthy choices. Off to Georgia tomorrow so the workout routine will be a little altered. Cross training by setting up dorm room.
Sunday, August 15, 2010
Tuesday, August 10, 2010
Never say never
I like to run. It releaves stress. It makes me feel good and boosts my metabolism. I can go anytime. Just put my shoes and garmin on and out the door. No pumping tires. I like to swim but don't swim much because I would rather get wet running then jump into the water. I like to swim but just don't that much. I like to bike but have to get gear ready and check the tires. Will not ride in dark or rain. Don't really like the trainer. Hard to push myself on bike. So I like to run. That is what I told the triathalon coach. She said ok. Then I saw a triathalon on Facebook. Proceeds go to Southwest Florida Special Olympics, my favorite charity. It is a little longer than a sprint tri with 1/2mi swim, 18 mi bike and 4mi run. That should be long enough not to hurt my marathon training for Marine Corps in Oct. I'm in. Wait, I have to swim a 1/2 mile in the Atlantic. That means I need to practice-swim. Still good. Went to bookstore: 3 magazines on biking and triathalons. Triathalon coach laughed. Got her way. Now she is in complete control because I need her to get me through the swim and bike as well as run.
Then I discovered an olympic distance (they even have a HalfIM) triathalon in Morgantown Wv on August the 8th which happens to be my BD. I'm in. For next year that is. So I am shopping for Tri gear, reading tri blogs and downloading tri podcast and am hooked. I am waiting on a schedule that will add more biking and swimming to my easy run days or instead of easy run days. I was told this will make my marathons stronger? We will see. For now something to look forward to.
Then I discovered an olympic distance (they even have a HalfIM) triathalon in Morgantown Wv on August the 8th which happens to be my BD. I'm in. For next year that is. So I am shopping for Tri gear, reading tri blogs and downloading tri podcast and am hooked. I am waiting on a schedule that will add more biking and swimming to my easy run days or instead of easy run days. I was told this will make my marathons stronger? We will see. For now something to look forward to.
Tuesday, July 20, 2010
Too fat to fight
This site was taken from AirForce Ted's website You Dont Have to Run Alone
It is just another example of what the obesity epidemic is doing to our country. Chances are if you read this website, you are not directly affected. Please join me in the fight to educate and demonstrate a healthy lifestyle.
http://www.missionreadiness.org/MR%20National%20Obesity%20Report.pdf
It is just another example of what the obesity epidemic is doing to our country. Chances are if you read this website, you are not directly affected. Please join me in the fight to educate and demonstrate a healthy lifestyle.
http://www.missionreadiness.org/MR%20National%20Obesity%20Report.pdf
Saturday, July 17, 2010
Summer training
It is certainly summer here in Southwest Florida. I have been starting my runs between 5:15 and 6am. My newest training partner is Tiger, my Dad's German Shepherd. He is almost four and all 110 pounds are full of energy. I have started taking him 2 to 3 miles in the morning before my regular runs. He is great protection and is going well on a short Caesar Milano soft lead. My Shepherd Lexi is getting a little old and little too furry for much running.
This week was week one one of my 16 week marathon training for the marine corps marathon. I hope to run a little faster in this one. I have added a Tuesday speed session and a Thursday longer run. I hope I can keep this up.
The Cardiac running/walking group continues. I am adding in more running intervals now that they are gaining confidences and endurance. The group is growing slowly. I hope to have more patients show up. This week I listened to the Endurance planet podcast and they spoke with the trail Geek of the month. I don't remember his name but the story is similar to others that I have read. He was overweight and out of shape nearly 40 year old that was encouraged to tray a 5k. He liked it and one thing lead to the next and now he has run several 100 miles races and is very conscious of his nutrition and has lost a ton of weight.
I think exercise is the key first step. Especially running. You start running and then start paying attention to nutrition to run better. There is no fad diets or quick fixes just the learned enjoyment of running and then a healthy lifestyle. Otherwise the weight just yoyos on and off.
I had a patient tell me the other day that his son was one of those exercise and nutrition "nuts". I told him he was only a nut in the eyes of overweight sedentary America that we have come to know as normal. Hopefully, someday the nuts will be the known as the couch potatoes that serf from one fast food place to the next.
This week was week one one of my 16 week marathon training for the marine corps marathon. I hope to run a little faster in this one. I have added a Tuesday speed session and a Thursday longer run. I hope I can keep this up.
The Cardiac running/walking group continues. I am adding in more running intervals now that they are gaining confidences and endurance. The group is growing slowly. I hope to have more patients show up. This week I listened to the Endurance planet podcast and they spoke with the trail Geek of the month. I don't remember his name but the story is similar to others that I have read. He was overweight and out of shape nearly 40 year old that was encouraged to tray a 5k. He liked it and one thing lead to the next and now he has run several 100 miles races and is very conscious of his nutrition and has lost a ton of weight.
I think exercise is the key first step. Especially running. You start running and then start paying attention to nutrition to run better. There is no fad diets or quick fixes just the learned enjoyment of running and then a healthy lifestyle. Otherwise the weight just yoyos on and off.
I had a patient tell me the other day that his son was one of those exercise and nutrition "nuts". I told him he was only a nut in the eyes of overweight sedentary America that we have come to know as normal. Hopefully, someday the nuts will be the known as the couch potatoes that serf from one fast food place to the next.
Sunday, July 4, 2010
Firecracker 5K July 3, 2010
I started a group of beginning runners from my patient population about 8 weeks ago. I put sign up sheets in the office advertising free 5k training on two nights a week. I encouraged all my cardiac patients to consider. Most would not even look at the sheets despite them being posted above the sign in sheets, the sign out, and over the scales. I finally got a few takers and the groupt started. 5 patiennts signed up. One has a temporary knee injury. The remaining four patients have had either angioplasty or coronary bypass surgery. They have met and walked and jogged a little twice weekly over the past 8 weeks. Three completed the 5K this weekend with one winning second in her age group. These were non exercisers. The grew to enjoy the walking/jogging and each others company. They had a great time running/walking Saturday despite the heat. I hope that these folks will set an example for the rest of my patients that that they are too old not to join. Hats off to the group. I think we may need a name.
Sunday, June 27, 2010
Friday, June 25, 2010
Hatfield and McCoy Marathon
What I did on my summer vacation. I ran the Hatfield and McCoy Marathon. As part of our yearly vacation to WV, I decided to add on a WV marathon. This would be 7 weeks after Boston. I wanted to see how I would feel running 2 marathons back to back. Because of nutritional errors at Boston, I didn't feel like I ran a hard Boston or that I was physically drained. I didn't feel tired or sore when I resumed running after a few days. I consulted Pftizinger's book for a guidelines to running in between the marathons. We did two 17 milers in the 7 weeks between and a 13 miler. A few short tempo sessions but no real focus on speed. The plan was to do Hatfield more as a training run and stick together given the remote area.
Williamson WV sits in southern WV along the Kentucky border and is the site of the Hatfield and McCoy famous feud. There is a great book named the Coffin Quilt that I read before the marathon that tells the story from the perspective of a McCoy child. It was a great read that described the area and locations that we would actually run by. Places like Blackberry mountain that was the steepest climb for about 1 mile. The site of the McCoy massacre and cemetery was also depicted.
My daughter, her boyfriend and Carol and Tom drove down to Williamson from Morgantown in just over 4 hours. They had a tent setup for registration and timing band pickup. There was a map of the course and Addie and Blake confirmed their volunteer water stop at mile 23 at the site of a scrap metal yard. Of note although Addie is a very experienced driver over distance, she has never driven on back narrow hilly roads and was quite concerned. She was told to go to the DQ and make a left and follow the road till she sees the scrap yard. Right on. She did nervously with us as co pilots the day before to get her courage up.
We stayed about 30 minutes from the race start because of limited lodging in the town. Amazing enough, I met Ashland Dave from the podcast Running in the center of the universe at the hotel. He had just finished a 50 mile trail run and had two banaged feet.
We arrived about thirty minutes before the start at the Food City grocery store. There were no significant lines at the porta potties. A first in any race I have attended. We took pictures and lined up with about 450 runners including the half and whole distance. 49 states and 3 countries were represented with many being from the marathon maniacs or 50 staters. Off we went to the start of a shot gun. We went up country roads weaving in and out of WV and Kentucky. As we started up Blackberry Mountain the first thunder boomer occurred followed by a torrential downpour. It didn't last that long but was rather soaking. I am now a fan on Iniji toe sox. No blisters despite 4 plus hours of wet feet. It rained on and off and was moderately humid. There were aid stations every mile with plenty of water, sports drink and friendly faces. Rosanna McCoy and her Hatfield boyfriend were at one of the stations. We ran on small side roads, gravel and even some dirt/mud trails. We ran across a beautiful golf course and swinging wooden bridge. The finish was back in Williamson with Mr. Hatfield and Mr. McCoy waiting. Our time was slow but I felt strong during the last three miles with a pace in the 10:30min/mi range when we split up when we entered into familial territory. It was great seeing Addie and Blake at their water station at mile 23. They were great sports handing out drinks and support in the pouring rain in the middle of no where.
The finish was well supported with cheering crowds and plenty of food and drink. We receive a finishers medal along with a pleasant cold towel and mason jar containing a Hatfield and McCoy Plaque.
I always thought I liked marathons because of the huge crowd sensation. Now I believe the small town scene is also quite neat. I look forward to more small marathons as well as the big city scenes.
It was very special running a marathon in my home state and introducing my friends to the wonderful people and scenery. We even had breakfast with the race director the next day at Hardee's along with everyone else in the town. He was a very humble man with great insight for the race and his town.
Williamson WV sits in southern WV along the Kentucky border and is the site of the Hatfield and McCoy famous feud. There is a great book named the Coffin Quilt that I read before the marathon that tells the story from the perspective of a McCoy child. It was a great read that described the area and locations that we would actually run by. Places like Blackberry mountain that was the steepest climb for about 1 mile. The site of the McCoy massacre and cemetery was also depicted.
My daughter, her boyfriend and Carol and Tom drove down to Williamson from Morgantown in just over 4 hours. They had a tent setup for registration and timing band pickup. There was a map of the course and Addie and Blake confirmed their volunteer water stop at mile 23 at the site of a scrap metal yard. Of note although Addie is a very experienced driver over distance, she has never driven on back narrow hilly roads and was quite concerned. She was told to go to the DQ and make a left and follow the road till she sees the scrap yard. Right on. She did nervously with us as co pilots the day before to get her courage up.
We stayed about 30 minutes from the race start because of limited lodging in the town. Amazing enough, I met Ashland Dave from the podcast Running in the center of the universe at the hotel. He had just finished a 50 mile trail run and had two banaged feet.
We arrived about thirty minutes before the start at the Food City grocery store. There were no significant lines at the porta potties. A first in any race I have attended. We took pictures and lined up with about 450 runners including the half and whole distance. 49 states and 3 countries were represented with many being from the marathon maniacs or 50 staters. Off we went to the start of a shot gun. We went up country roads weaving in and out of WV and Kentucky. As we started up Blackberry Mountain the first thunder boomer occurred followed by a torrential downpour. It didn't last that long but was rather soaking. I am now a fan on Iniji toe sox. No blisters despite 4 plus hours of wet feet. It rained on and off and was moderately humid. There were aid stations every mile with plenty of water, sports drink and friendly faces. Rosanna McCoy and her Hatfield boyfriend were at one of the stations. We ran on small side roads, gravel and even some dirt/mud trails. We ran across a beautiful golf course and swinging wooden bridge. The finish was back in Williamson with Mr. Hatfield and Mr. McCoy waiting. Our time was slow but I felt strong during the last three miles with a pace in the 10:30min/mi range when we split up when we entered into familial territory. It was great seeing Addie and Blake at their water station at mile 23. They were great sports handing out drinks and support in the pouring rain in the middle of no where.
The finish was well supported with cheering crowds and plenty of food and drink. We receive a finishers medal along with a pleasant cold towel and mason jar containing a Hatfield and McCoy Plaque.
I always thought I liked marathons because of the huge crowd sensation. Now I believe the small town scene is also quite neat. I look forward to more small marathons as well as the big city scenes.
It was very special running a marathon in my home state and introducing my friends to the wonderful people and scenery. We even had breakfast with the race director the next day at Hardee's along with everyone else in the town. He was a very humble man with great insight for the race and his town.
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