Hanging out in Chicago

Flew out to Chicago yesterday to meet with a client team here.  This is one of my neverending projects; I just can't get the open action items closed.  Zaps my energy... after the last year or so, I really just need it to end.  Got barely any sleep past night...

Apart from that, I found out that there are charity slots open for the Ironman in Florianopolis, Brazil, but they are going for $1,300 - half to register and half to a charity.  I am seriously considering it, and I know if I do that, I am all in.  It's the event I want, so more to come! 

Gratitute to:

22) Friends who check in with you when they haven't heard from you in a while

23) The Daily Show / Colbert Report hour on Comedy Central and the laughs it gives me

24) Graham's 10 year tawny port

My first one in a long time

I am enjoying a glass of fine wine tonight.  Ok, I have to be honest; "fine" is an overstatement and "a" is an understatement, but I think I have found another staple low-cost wine: the Robert Mondavi Private Reserve Meritage.  With a nice healthy dose of malbec - in the 10% range - it rounds out pretty well.  It is an excellent addition to my training program.

Wine in a training program? Let me explain.

I was browsing around the web, looking for some motivation.  I found an article on Active.com called Your 3-Step Plan to Run a 5K.

 

It started with:

STEP 1: Sign Up to Race--Today!

So I started looking for the next race - my first race in over a year.

I contemplated picking the Susan Koman Race for the Cure in Atlanta in May.  Then I got to thinking - why wait until May?  I focused back to March.  After a little searching, I found the Run Dahlonega (no, I don't know how to pronounce it), a nice 5K north of Atlanta. 

As it turns out, Dahlonega is the heart of Georgia wine country! So, I figure it would be irresponsible of me to not include some wine in my training program.  Ignore the fact that I am drinking California wine.   

And so it begins.  Right now, I am in the middle of a very lightweight Nikeplus on line coaching program, which will end on February 19.  I'm using that plan is to get my legs and knees working again.  I'll chose a 5K plan for the four weeks before the race, and see how the two plans overlap, and adjust. And then I am on my way.

But not tonight.  I've given tonight to the wine.  

Peak Performance Maine Marathon

Peak Performance Maine Marathon

This is the goal for October 4!

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Bicycles

Yesterday, I had a good, quick workout with my trainer, Jill. I went in thinking that I was going to step it up a notch, perhaps even suggest to her that we could do a little more. I think she had the same idea. We started through the first set, which was generally fine except for these woodchopper things with the medicine ball going from one foot into the air on the opposite side, then reverse.
Among other things, she had me do this ab set, including the Bicycle. Look something like this.


Well, I am not the most coordinated person in the world, and when you add this into a set of other abs routines, and then you realize you just might not be getting enough oxygen to your brain - well, long story short, I was a mess during the third set of these. I am glad there is no video camera in that gym.
Last night was "Dinner at Michael's," as is almost every Tuesday lately. Ribeyes were on sale at Lucky's for $4.88 a pound, so I picked up a 5 pound roast. I covered it with a garlic and rosemary rub that I made, and placed it on the grill, over a tray of hickory wood chips. It stayed nicely at 300 degrees until the drippings started. I took off the top to check it out, and the fire started. I had visions of the picture to the right, and several apartment neighbors frowning faces as I burn their homes to the ground. Long story short, I finished in the oven, and it was good.
I tell you that story to tell you this: Tuesday dinner is my cheat meal. I think I may have overcheated with the wine, so I will have to watch that more closely next week. And I ended up missing my three mile run. The good news, I picked it up today with a 9 mile run, which catches me up. I sat contemplating for a while tonight, and finally got out at 9 PM. I almost ditched at the 5 mile turnaround, but decided to keep going. I am glad I did - it felt good and I feel good about it. Just 3 miles tomorrow!

2 and a Half Gallons a Week

Well, I broke down and finally started with a personal trainer at the gym at the office. Her name is Jill and we had our first evaluation session on Thursday. She was unimpressed with my eating habits and I was unimpressed with my first weigh in. Absolutely the largest number I have seen. I am signed up with her Tuesdays and Thursdays for the next 5 weeks.

She didn't really tell me anything I didn't already know about my eating, but I need some focus, so she asked me to keep a food log. Finally, a good reason for twitter. I have set up a twitter account where I will log what I am eating, when I am eating, starting at midnight

tonight.

I am also challenging myself to drink more. Water, I mean. I am committing to drinking 2.5 gallons of water a week, at least. That may sound like a weird amount, but I am buying the bigger jugs, with the spout, to be able to track it. I will probably drink more at work, but this will make sure I do at least six 8 oz. glasses a day. I had a little numbness in my foot and cramping in my left calf (again!) while running my 5 miles tonight. I think it had to do with hydration, so yet another good reason to drink more water!

Went to the 8th Annual Mill Valley Bike Swap. Was good to get out of the house at least, but unfortunately I didn't see too much there that I couldn't live without. I do need to get a bike if I am going to do the Seismic

Challenge - training starts June 27th! Only one more shot at an information session, and a training overview and social. I think I'll decide after that.

Talking about committments, there is a great site called StickK.com where I

have registered my committment to run the New Hampshire and Maine marathons. Heather and Allyson will be my referrees, and if I do not finish either one of them, I have to donate $300 to the George W. Bush Presidential Library. There is nothing that I would find more offensive than to give money to the building of a facility that celebrates that presidency!

After my run, I had my last splurge with some movie theater popcorn while watching Up. I wanted to see Star Trek, but I am so glad it was sold out. Up is brilliant, and I highly recommend it. Great story, well told. Go see it and let me know what you think.

Sun Valley Half Marathon Race Report - Before the Nike+ Crash

Sun Valley is some beautiful country! After walking about a mile to the starting line from theSun Valley Inn, (the long way, as it turned out... could have made it in much much less if we haad gone the right way) we tried to check in. The lady at the start was nice, but just uninformed, and asked us if we had our t-shirts. "Well, no," we said, "we're just checking in."

She gave us our packet, and crossed our names from one list, then circled our names on a different list. She said that she didn't know what the second list was, but that she was to circle the names. I went back after a few minutes, looking for safety pins, but the box was empty. I asked the gentleman that was there if there were any, and he told me they were "working on it." I asked about the shirt, and he said that in the last few days the attendance went from 100 to 250, and since they ordered the shirts several weeks ago, they were out. He had no information on if they were working on that too. "All that matters is that you have the shoe tag, anyway," they said.

Starting at the Dollar Mountain Lodge

I ended up putting the bib number in my waist pack, and hooked Sean's to the back of his shirt with a twist tie for the shoe tag. 10 seconds before the start, a guy was working his way through the crowd with pins, and I ended up with one, but it was too late to deal with it by then, so I just went.

First problem: The elevation goes up 200 feet in the first mile and a quarter. Oh, and did I mention that we're now 6,000 feet above sea level? Yeah. No good. I literally thought my kidney was going to pop.

Mile 2 - Beautiful snow capped

mountains in the far background.

The views at Mile 2 were incredible. Nice golf course, and snow capped mountains, so peaceful. I made sure to say thanks to each of the volunteers throughout the course. It was great that they would come out and help, and I can definately see why they live there.

Made it to Mile 4!

At mile 6 or so, I tried to change the music on my iPod, and it just stopped. I got the apple on the screen and it restarted. The history was gone. I have to say that just took something out of me. I almost thought I would just stop when I got closer to the finish, but then just said to myself, let's go for it!

My slideshow

The Sun Valley Inn Ain't No Super 8

So here I am, in Sun Valley, Idaho, which I must admit is one of the most beautiful places I have been. There are these huge, green mountains, still veined with snow trails across their peaks. I could get use to this place.

We (Sean from work and I) got into town about 6:30, and the shuttle driver picked us up. The couple that rode with us heard me say "Oh, there's a liquor store," and long story short, the shuttle driver stopped and we added to the local economy. Let the good times roll.

Oh, wait, we have this little half marathon thing to do first.

The room we got is amazing. There is a living room and three bedrooms - even though we only needed two - and two bathrooms covered in marble. Flat panel TV, wireless internet; I'm loving it.

We went into town for the get together, but we were too late. We missed packet pickup tonight too, but knew we would, so it's off to the starting line at 7:30 to get it.

I am excited and anxious. My race plan : muscle it out. Training at sea level for a race at 6,000 feet? I am sure the results will kick me in the ass. Aw, well, whatchagunnado?

Changes to the Plan

So apparently the bike on Craigslist was either a joke or stolen, because it is gone from the site - removed by Craigslist. Oh well, the search continues.

One week to the Sun Valiey Half Marathon. I am excited to participate, but I know that I am not going to do anything exciting during this one. I have good shoes, a flight, a hotel room, and determination, so I guess I'l make it through. What's 13.1 miles? Ahhh, nothing!

Turns out the Lake Placid Half Marathon is sold out, so I missed out on that one. Guess that's probably the best outcome.

It's the new plan for October that I have to start focusing on. Two marathons, two days. and I want to pile on the Seismic Challenge. I think that might be too much, but I do have 5 months to work it out.

Updating my training plan on BuckeyeOutdoors, but need to know the plan for the Seismic Challenge. Going to an informational meeting this week.

Up and at 'um

After laying around the house most of the day, I finally got off my butt and went out for a 5 mile run.  Unfortunately, I didn't get in my shorter runs this week, but I still felt pretty good.  My pace needs some work, but I think that I have a good chance of getting through the Bay to Breakers in May.  I am actually very excited about the Sun Valley half marathon as well - that should be fun.  First time to Idaho! 

I am not sure why I can't get the motivation to change my eating.  I think I am still a little stressed from work, and still coming down from it.  It is so much better now, but I need to replace some of those bad habits with better habits.  I know what is the right thing to do - so why is it so hard to do it?  One day at at time... 

race report

From Green Mountain Marathon

under contruction

Into burlington

Just got into Burlington. Going to bed! So not ready for a race in less than 6 hours sleep!

20 Mile Run / Walk

Today, I went on a 20 mile run / walk, and I have to say that I am not overly pleased with where I am on my training.

I started off down the Iron Horse Trail, as I usually go, but today, I decided to take a few miles out onto the Contra Costa Canal trail, which starts one mile down the Iron Horse. I went 3 miles out and 3 miles back, at a 4:1 run / walk split. Pretty good for this segment, hitting the target 11 mil per mile pretty consistantly. I had planned to continue back on the Canal trail, and up through my regular route, but I started to remember why I don't wear loose fitting shirts - nipple rub! Anyway, from there, I actually took a detour back to my apartment, and changed my shirt, and started back on my route. I decided to continue just walking, since my arm was feeling a little sore.

As I was coming up the Canal trail, I saw this raft of ducks, just meandering though the trail, with no real concern for me. Anyway, I took their pic.

As I said, I was disappointed with my performance; I had hoped I could hit at least half in a run. In addition, I have started to get these huge blisters on the insides of my heels, which are not overly painful, but cause a bunch of discomfort.

Just for the record, my diet has been awful. I have not been cooking at home, nor having my lunches, and not ELMO. The Green Mountain Marathon is going to be a disaster. I will have to start thinking about a race plan that I might be able to live up to.

Green Mountain and Disney Registration Complete

I just sent out my registration for the Green Mountain Marathon. $22 plus the $4.80 priority mail so it gets there before October 1. Instead of $27 the day before. Hmmm. Anyway, feels good to have it all done and in place.

I completed the Disney Marathon registration the other day, so that is all done too. $125! That is crazy, but I guess if you can get it, you might as well go for it.

I am starting to think about my target times for both races. I had planned on a progressive improvement - hopefully cutting to the 4:45 at Green Mountain, then maybe 4:30 at Disney. With this arm, though, that it pretty much out the window. Right now, I am walking at an approximate 15:00 pace, which is close to a 7 hour marathon. Looks like the Green Mountain Marathon has a 6 hour limit. I very well may get a DNF. Or be the last person over the finish line. Oh well; I will do my best.

I have a full 18 weeks between the Green Mountain and Disney. That should be enough time to focus on some speed work, and see what I can do. Will be researching that soon.

Love the new shoes!

Progress with a Sling and a Smile

I went to see my othopedic Kristina K. Mcnaught, PA on Tuesday, and after a third set of x-rays in the last week, she said that I did have a fractured radial head, but that immobilization won't help it heal any better or faster. I guess that's pretty good - at least it makes typing way easier. I go back on October 14 for a follow up. I can tell you that it is a bit sore over the forearm, and I still can't turn my hand over. It's better than it was, though.

I walked my 4 miles today, per the schedule. It went well, and averaged 16:11 per mile. That is a bit slower than I would like, so I am hoping that I get the OK to run on the 14th, and I'll do some sort of split to target a 6 or 6 and a half hour marathon on the 18th. This one will be tough. I need to start working toward Disney as soon as I get the go. I will be ready-er then!

Nike+ Human Race Race Report

Ok, this was an unusual one - as a race, and as a runner.

This was the first Nike+ race (at least that I know of). There were races in cities all over the world, but runners could also participate using the Nike + system from your own city. I decided to do the latter some time ago, but I didn't realize the number of hours I would need to be working at that same time.

The project I have been managing over the last year finally "went live" over the holiday weekend. That meant that I got to spend four very long days on site, working through the conversion of data from one system to the other. By the end of the third day - the day of this race - I have to admit I was pretty beat. But I wanted to complete this race.

I basically ran the 10k from 10:30 pm until about 11:35 on my normal 8 mile loop. After completing that 10k, I walked a bit, then followed up with a final mile run. It was exhausting - but rewarding to know that I completed what I signed up to do.

Time for new shoes..

I officially hit 485 miles on my Nike Air Spans, so, much like the oil in my car, I am overdue for a change. I will have to go a-lookin', see what I can find.

I've been hitting my training schedule - 4, 4, 8 this week. All have been a nice gentle pace, but today, nice and gentle still got me 10:36 for the 8.44 miles. I think that's pretty good.

Just checked the Disney Marathon - 85% full. I need to get signed up. Gotta go see Heather and Ally!

Green Mountain Training Begins!

Ten weeks from today, I will be running the Green Mountain marathon in South Hero, VT. Why did I pick this race? October in Vermont! Running through the colorful leaves! Oh yeah, and visiting someone I have missed.

Yesterday, I started the training plan I set up with a quick 4 miles. I still have a little soreness in my left calf, as always, so was hoping to give it some time to heal before stressing it out too much. I'll try an 8 miler tomorrow.


Basically, I am going to keep the same structure as my previous training, with a little variation to help improve my speed, I hope:



Mondays: Rest
Tuesday: Shorter Run
Wednesday: Weight Training & Bike
Thursday: Tempo Run
Friday: Weight Training & Bike
Saturday: Rest
Sunday: Long Run


I know I have to get back to eating right. I have really fallen off that wagon, and it's starting to show. I'd like to think I could get another 10 off in the next 10 weeks, but that goal hasn't been working so far.

San Francisco Marathon Race Report

So here we go. Mile by Mile, or as close as I remember now. I've used the runsfm.com page for reference:

Start: Downtown on the Embarcadero at Mission, run past the historic Ferry Building.

Mile 1: Look to your left to see Coit Tower overlooking San Francisco, and then pass through Fisherman's Wharf and catch the smell of fresh bread baking at Boudin's.

This mile was wonderful! Ok, it was the first mile, and I wasn't expecting much. Apart from having to wait in Wave 8 corral for almost an hour for the start, it wasn't bad. I got this funky picture of the Bay Bridge from the staring area.

I hooked up with Alexis and David, and they agreed to follow my race plan with me. I hadn't seen them in a few weeks, having missed the Celebration Run because I couldn't find them, then skipping out for the Napa to Sonoma Half Marathon, then last week being in Clearwater, Florida.

I wasn't able to get a good reading on the time for the first mile; at some point near Fisherman's Wharf, I missed the mile marker, so I took the average for miles 1 and 2 - about 10:32 each.

I briefly thought the small bump on the elevation chart was the hill up to the Coit Tower and got little worried. That is quite a hill! I figured out that it couldn't be - it was just too close.

Mile 2: Run through Fort Mason - now a historic military site.

We ran pretty constantly through Fort Mason, I took the 21:04 reading.

Mile 3: Run along the Marina and see the private yachts to your right.

About mile 2.5 there was a pretty nice hill that we had to hit and then run down the back. With that, took a little hit on this mile at 11:58.

The end of mile 3, we could see the bridge. THE bridge.

Mile 4: Pass the restored wetlands and enter the Presidio.

Mile 5-10: Cross the Golden Gate Bridge toward Marin, and then back again, looking at the incredible city view as you head back onto the main land.

What a great, but crowded feeling! There were two lanes open, one going over, one coming back. This was a relatively easy run, and half way across, we were at 6 miles - but I missed that mile marker. On the other side, we got some Energy Gel by Cytoma x, but I chose to do the Vanilla Bean Gu I had in my water belt. I am saving that energy gel for a training session - we'll see how it is when it's just practice, not in a real race!


By the time we were coming back, I realized those coming across were almost a mile behind us, even though they were right beside us.. that is some long bridge!

Mile 11 & 12: Enjoy the downhill as you move through Sea Cliff and Richmond Districts, and into the greenery of Golden Gate Park.

This was a pretty agressive downhill slope, and we even got a chance to go into the woods on a trail run. It felt good, and I avoided the sprinklers that someone forgot to turn off that were spraying the walkway.

Miles 13-19: Take in the sights of this lush city park, passing small lakes and ponds, and re-enter the city through the Alvord Lake Tunnel.

And here come the HILLS!

I forgot that we were to go around the lake in the park. That;s the same lake as the Conservatory 5k back in December... when I had a hard time running just 5k.



At about mile 15, I think we lost Alexis, but I couldn't stop. At about mile 18, I think I lost David. That might sound like I was doing good, but I was starting to feel it.

Mile 20: Pass through Haight Ashbury and experience the 60s all over

My intervals at this point went to 3:2, and I was pushing myself to keep running.

Miles 21 & 22: Run through the Mission District, known for its flavorful Mexican restaurants – resist the temptation to stop for a quick meal!


Ok, this is where is started to get hard for me. I was walking, but walking fast. Pictures? Hell, no.

Miles 23 & 24: Head through Potrero Hill and see water again as you head North for the final two miles!


I realized I was passing and being passed by the 5:00 pace group, and really felt I still might have a shot at it. I heard as we passed mile 23 that they were at 4:32, and needed to be at 4:34. I looked at my watch - 4:32! I was at exactly the same pace as they were! I can make it!


Then at mile 24, they kept moving just a bit faster than I did, and pulled away from me. They were still in sight, but probably a quarter mile in front of me.

Miles 25 – END: Once you run past the home of the San Francisco Giants you know you are almost there. Look for Cupid's Arrow and the finish line will soon follow.

Coming around AT&T Park, I got a sudden feeling that I might be able to make it to the endin under 5 hours. I got a shot of adrenalin, and stepping onto the Embarcadero, I kicked it up - for about 10 steps and my left leg muscles started twitching! I had to walk. I walked until I could see the 26 mile marker off in the distance. I was at 4:53. I thought, "I can do this!" and I started to run, and run pretty fast.

I made it in what my watch says was 4:59, but the officials say 5:00.

END: Congratulations! Enjoy the post-race awards presentation, food, and festivities!

I did! A yummy peanut butter and marshmellow fluff sandwich prepared by the wonderful lady at the AIDS Marathon Training Program tent. Soooo good!

Overall, I had a good day. Look forward to trying to get a bit stronger to be able to finish without walking, and just a little faster. Green Mountain, here I come!

sfm tomorrow...

Tomorrow is the big day - the San Francisco Marathon! Almost 6 months of thinking about it will be over at the end of the day tomorrow.

This morning I am going into the city and picking up my race packet, but after that, I am probably not doing the best pre-race preparation. I am going to drive up to either Amador or maybe just get to somewhere in Sonoma. It's just to buy some port, but I may have to do one or two tastings. I would HAVE to, right?

I have been thinking about my race plan. I know that I need to keep to an 11 minute mile for the first 5 miles. It's going to be rough, but I have to do it. I also know if I get past Mile 16.5, I should be good to go to the end, since it is largely downhill from there. I am still thinking about the middle space.

I am feeling a little bit of tightness and soreness in my calf that I am a little bit worrited about. I think the half marathon may have put a little mome strain on it than I anticipated. I don't think it is going to have too much of an issue tomorrow - I'm excited and waiting!

Tapering down for the big day.. that's what he said.

Another week of lackluster performance on the old training schedule. A trip to Clearwater Beach in Florida will do that. Ok, that excuse works for Friday and Satuday.. but the rest of the week was pure laziness. I mean, tapering. Yeah, tapering.

One week to the big marathon. Got out and ran 7.7 miles tonight, and that went well. Some tightness in the left calf as always, and I think that causes me to favor it and I think that might be what causes some issues in my right hip. Right at the end - mile 7 or so - I got a cramp in my side. Going to follow some of these tips, to try to keep them away. I did break many tonight: poor hydration, ate right before, didn't warm up. Anyway, it's only a few hours after the run now, and I am feeling fine all over again.

I lost one of my new socks somewhere - I think at the beach - and I also picked up some sand in my shoe that filtered through my a pair of my old socks. I felt it at little at mile 4 or 5 on tonight's run, so I need to get that out of there. Ouchy.

I am starting to think of my race plan for the marathon. I have decided on 4:45 for a target time. That's 11 min per mile average. I know that I want to try to maintain a steady, slower pace for the first five - which will be hard given the group that will be out there pushing me. Miles 5 through 16 will be challenging, but I think if I get to 16 on pace, I will be ok.

I also know that after the marathon, I need to have a plan for the next marathon. I have a couple of races in the middle there, and I want to try to improve my performance for the next one - I know, I don't even know how I have done in San Francisco yet! New shoes have to be in the plan somewhere.. and no, I have not forgotten the bike I need... but I can go see it again when I go for my $2 sock replacement!