Week Three

   

   They say that for every action there's an equal and opposite reaction. In the world of distance running this is more commonly known as "training effect". It basically all comes down to this, you work hard, put your time in and eventually your body will adapt to the increased demands that you place on it. Before you know it, distances and paces that you once found difficult  become a little easier. It's such a simple concept. The only tricky part is finding that sweet spot where you're working just hard enough to get a result. But not over extending yourself and over training. It should be something easy to do. But it's not. In fact it's hard as hell!

   Over the past 12 years I've trained for countless races. Some training seasons were better than others. There were years where I didn't push myself hard enough. It may sound impossible to most non-runners, but an experienced runner can get away with doing very little training and fake their way through their big race. You probably won't smash any PR's, run the entire distance or feel very pain free while doing it. But you'll be able to limp your way to the finish line. I've done that more than once. 

   On the flip-side, I've had years where I trained too much. Even the best of us experienced runners call fall prey to thinking that more faster is better. While this may help some runners achieve great results, it's not something you can sustain for extended periods of time. If you try to make it last for a long time you'll wind up becoming injured and hating the thing that you so much love to do. I've done that more than once too. Luckily I didn't injure myself that badly and rediscovered my love for running again. 

   So as I find myself rounding the corner of my third week of this ultra training I think that I see a little bit of that glorious training effect creeping in. But man oh man, it's been challenging to get there. Unlike most of the marathon training that I've done in the past, this particular plan's weekly mileage ramp up is a bit faster than I'm used too. With the higher long run mileage amounts I've decided that the only way I can fit the runs into my schedule would be to do them on one of my days off. My work schedule is difficult to plan. I typically work four days and have two off. Which means that my days off rotate every week. Therefore my long runs will be rotating through my training weeks. This could be good because my legs will get one hell of a wallop on weeks when my long run and mid-distance runs are close spaced together. It could also make for a disastrous training week full of much suffering too. I'm making this up as I go. So time will be the true test of success. 

   This week had to be re-jiggered quite a bit. I was on vacation which was awesome! But my son went to a week long robotics Lego camp. It was only two hours each day and to make the pick-up time I had to log most of my miles and cross-training inside at the old Y that I used to belong to about 10 years ago. It was odd being back at a place that I spent so much time building the base of who I am today. I'm sad to say that it was just like I remembered it; stuffy, cramped and small. But I was not the same person. I'm much more experienced now, lighter, faster and am hoping to go further than I ever dreamed I could. 

   It was a long week, lots of challenging workouts, lots of long miles. As awful as the humid last three miles of my fourteen mile long run were this week, today's easy six were truly enjoyable on my newly repaired treadmill. Amazing how quickly you can recover when you abuse yourself. Just press on and do the hard work. You may reach your goals faster than you expect. But, it may take you longer than you would like it to also. 

   I don't know what's in store for me this October and November. I could have the race of my life. I could hobble away with my first DNF (Did Not Finish). Either way, I'm glad that I decided to take the journey. I hope that you're healthy, happy and enjoying your own journeys. Let me know how you're doing, what you have planned and what your thinking. Ride that lightning my friends and have a great week!

Why I Run

   Today's blog post is directly aimed at my friend Chris Russell. He's an amazing writer and podcaster about all things running. I've been listening to him for years and highly recommend that you check out his work at: http://runrunlive.com. It's really great stuff that's funny, entertaining and informative. Recently he's put out a request for some good blog posts that he can read on his show. So, here goes. Here's my contribution... 

 WHY I RUN...

   Why I run? That's a question that I get asked quite often from people who meet me for the first time. My family and longtime friends have given up asking me this particular question. They're either satisfied with the goofy answers that I've given them over the years or they've written me off as totally crazy.

   I've been logging miles out there on the roads, trails and treadmills for over 12 years now. And I think that the answer to the "Why I run?" question has been many different things to me over that time frame.

   Growing up I wasn't the healthiest kid in the neighborhood. I didn't play sports very well, I ate too much bad food and topped the scales at 220 lbs. with a size 42" waist. From about four years old until I was 16 years old I was obese. Then, one summer after some serious life changes I lost 60 lbs. It was such a dramatic change that people who didn't see me on a regular basis didn't even recognize me once they did. I got a huge boost to my self esteem. The funny looks, the sometimes sadistic childhood teasing and cruel laughing disappeared. But even to this day, even after all of my running accomplishments, deep down inside when I look at the mirror I still see the little fat kid. I run to make sure that the little fat kid hidden in this runner's body never comes back out. 

   One of thelife changes that happened that summer was the passing of my father from lung cancer. My father wasn't overweight. But, he didn't take care of himself like he should've either. He worked a high stress job of a police officer and combated that with smoking, drinking too much and socially burning the candle at both ends. At the time when he passed I'd just begun to really connect with him as a father and as an individual. But, at 45 years old my father disappeared from my life forever. It was an extremely difficult time and changed the course of my life. I luckily managed to survive the long period of depression. I now find myself also in the field of law enforcement. But, I don't indulge in the same self destructive habits that he once did. I do burn the candle at both ends when it comes to my training. But, nobody's perfect. I run because I want to see my family grow old. I want to see my son become the amazing man that I know he'll be someday.

   When you wear a badge, carry a gun and deal with dangerous people for a living your perspective on life changes. It's not you're typical nine to five desk job. During the police academy instructors drill into you to be suspicious of everyone and everything. Physical fitness is hammered into you as a necessity. Those are good skills to learn and they can keep you alive in the worst of situations. But, after those first few exciting years the excitement and enthusiasm of the job can quickly fade away. So can some of your safety skills and attention to your fitness. One of the cooler things about being a distance runner is that you can cheat in many other areas of your life and still maintain the appearance of fitness. You can eat and drink whatever you pretty much want. You can skip strength training and stretching. It's a simple matter of calories in are less than calories out thanks to all the miles that you log. You can effectively look fit but be totally unhealthy. I was at that point in my life seven years ago. I was an unhealthy runner, my safety skills were stale and I'd grown used to telling bad guys what to do and having them do it without question. Even when your safety skills are good and you've to prepared for all the possible worst case scenarios, things never happen when you expect them to. On an idle night a tiny, nobody bad guy who didn't like being told what to do decided that was the night he was going to kill me. I don't remember the whole incident. Only bits and flashes. I do remember the first punch. I do remember how quickly he got me into a decent choke hold. I do remember thinking how the hell was this happening so quick and why was I feeling so tired so fast. I was a distance runner for Christ's sake! I shouldn't feel this bad. Thankfully, while on the verge of blacking out a lot of things went right and I survived the attack. I vividly remember changing my son's diaper the next morning on his changing table. I remember him reaching up to touch my face with this quizzical look on his face. I realized that he had a difficult time recognizing me because of all the swelling and bruising. I looked like I went a round with Rocky. Since then I've rededicated myself to keeping my safety skills sharper and having a more encompassing level of fitness. I joined our SWAT team. I became a physical fitness instructor at the police academy. I run because law enforcement professionals are the best example of a paid athlete if there ever was one.

   In the hustle and bustle of modern life we as a society are told who to be, where to go what to do on a daily basis. When you stop and think about how much of your life is dictated by outside influences in the "Land of the Free" you quickly realize that there's few things we have real control over. So many different things are out of our hands. Running for me is my way to exert a small amount of control over my life. I go when I typically want to. I go where I want to. I go for as long as my body will let me. It's my own time to think about what I want to think about doing something that I want to do. Through the years and miles I've soothed frayed nerves, had the best ideas, gotten better perspectives on problems, calmed angry tempers, marveled at the humor in my life, said good bye to lost loved ones, triumphed at overcoming obstacles, been disappointed at failures and discovered the value in pushing myself to the edge of breaking and being rewarded with what lays on the path less traveled. I run to find myself.

   Why I run is like asking why someone likes the color blue? There's no right or wrong answer and the possibilities are endless. Running is one of those things that will be what you need it to be. It could get rid of your obesity. It could enable you to maximize the time you get to spend with the people that you love the most. It could save your life when shit happens. It could help you discover what truly lies inside of you and what you're capable of. All that you need to do is take the first step.

   I hope that you and Chris enjoyed the post! I could go on forever here. I hope that whatever you're striving for becomes a reality. If there's anything I can do to help, let me know! Ride that lightning my friends and have a great rest of the week...        

    

Week Two

   Training to run distance events is a strange thing. At the end of last week I must admit that I was feeling really beat up. Even with logging a steady 30 miles a week during the off season I found myself feeling totally exhausted from the added additional eight miles added to that week. My hamstrings were sore as hell, I was fighting the same old battle with my right shoulder and my knees, something that hasn't ever bothered me before was rearing it's ugly head. I started to have doubts about what I'd gotten myself into.

   The start of this week didn't go any better. My legs didn't feel rested at all and my energy level was in the tank. Some people listen to music when they run. Some people listen to running podcasts. I happen to enjoy both and I was reminded how special this gift of being able to run was by one of those podcasts that I listen to.

   My friend Chris interviewed an amazing guy who broke his back during a motorcycle accident. Ouch! You'll never catch me on one of those things. There's a reason my wife dubbed me the "Moped Invalid" during our honeymoon. The moped rental store wouldn't even rent me one! I was that bad. Anyways, after this guy's accident he's told by doctors that he may be paralyzed and most certainly never run or bike again. Incredibly he heals, comes back and is now running and biking again. I started listening to that podcast feeling sorry for myself. But, finished as a humbled man. Sometimes it's difficult to realize how lucky we runners are to be able to step out of our door and let our feet take us where they will. I needed to get over myself.

   Another terrible fault of our select group is that we're always trying to compare ourselves to past PR's and performances. I don't have anything to prove to anyone when it comes to this ultra. My goal is just to finish. Not to mention that I've never trained for a race this long. So, why was I beating myself up over what I deemed as poor workouts when I have nothing to compare them to? Stupid I know. You'd be surprised what rolls around your head as the miles tick by.

    Today's workout wasn't anything special. Just easy running for an hour. No speed work, no hills and no pressure. Out of 14 days of ultra training today's run felt the best. The hamstrings, shoulder, hips, knees and ego didn't bother me at all. It was what I really needed right now. The mind is a powerful tool. Negative thoughts and emotions can make you only see the worst about any given situation. Running can be hard. But, it's those hard times that help you grow and become better. Much like life itself.

   Following your dreams isn't something for the faint of heart. It takes guts. It take determination. It takes you to places where your hideously evil worst self doubts live. When you go there it's not fun to have them screaming that you can't. Just put your head down, smile and know that you can. You're your own worst critic. But, the critic that's doing all the talking is still at home on the couch!

   Have a great week every body. As always, thanks for taking time out of your busy lives to read my blog and watch my vodcast. Let me know how your training is going and if there's anything I can do to help. I survived week two! Ride that lightning...

5 Miles More Podcast-Episode 15 "The Long Run"

Happy 4th of July to everyone! In this episode I bring you along for another one of my training workouts, the long run. Can you say 12 miles for America?!!!!

Week One...

   

   I had great hopes of bringing you all along today using my GoPro while my family and I spent most of the afternoon at a beautiful beach off Lake Ontario. I even managed to remember to charge it last night. But, alas I forgot to turn off the wi-fi. Needless to say, the battery was dead when I broke it out today. So, you just get a blog post today. Don't worry. I'll eventually get the hang of it.  

   What an incredibly long week of training! I find it mildly amusing that a week ago I thought that I was in very good running shape. Throw in a little more volume and training specific workouts into the mix and wham; you get snapped back into reality. I've got a very long way to go.

   That being said, I've done enough distance training to realize that for as tough as this week was and the coming workouts will be; it'll pay off come race day. I started off the week very energized and excited. I almost made the mistake of getting carried away a little too much and almost overextended myself. This year instead of throwing myself headfirst into the training accepting nothing but the hardest workouts and best performances I've decided to ease back a little. I've got another 15 weeks to get to the level that I feel like I want to be. So, this year I'm going to slowly get into the training schedule. If there's one thing that last year's extra time off due to injury taught me, it's that quality is more important than quantity. Here's my game plan for doing that:

   Many of the workouts in my chosen ultra plan have minimum and maximum distances. If I only can run the minimum mileage for that workout, then so be it. I'm not going to stress about the higher end of the spectrum. Going to focus on putting in time on my feet and less on the impressive numbers of garbage mileage. Quality mileage.  

   Many novice runners make the mistake of thinking that every run needs to be at break neck pace. Even old veterans can fall into this trap. During my long run this week I even had to walk briefly. It was hot, humid and my legs were shredded from all the volume earlier in the week. At first I started to mentally beat myself up. But, I realized that I didn't need to do that. I walked for a little bit, re-hydrated, refueled and got back into the groove for the rest of the run. I even managed to get back on pace. Forward progress counts, even if it's one step at a time.

   As usual I've got numerous little aches and pains this year as I start my training season. In the past I would've blatantly ignored them and forged on through my cross-training. Not this year. Instead of doing excess reps with excessively heavy weights I'm cutting back to the recommended number of reps with the recommended weight amounts. In the past I've toed the starting line to some of my races exhausted, injured or just on the verge of becoming that way. Train smarter, not harder.

   Training for endurance events eats up so much of your free-time that it can feel like a second full-time job. Because of that, stretching was something that I looked at as a nuisance. If I didn't have time for it, I didn't do it. Not this year. I'm making an effort to make sure that I make the time to stretch out. It's not a waste of time to do something that will decrease your overall pain and increase your chances of staying injury free during your season. Make time for stretching and increase flexibility.

   Sleep is something of a rarity in my life whether I'm training or not. With the increased workload of training I usually get even less during this time of year. This year I'm going to focus on getting at least eight hours everyday. Sleep is the most powerful thing for repairing the damage done to your body during your training. Yes, learning to survive with less rest and function at a high level of fatigue is part of distance training. But, doing that everyday, every week is going to rob you of good performances when getting your workouts in. Get rest and naps count!

   I used to think that I was the only person that I needed to get through my distance events. I was wrong. When you decide to take up the challenge of running distance races you can't do it on your own. It affects everyone in your life. It affects your time, your diet, your mood and about a million other things. It's ok to ask the people in your life to help you when you need it. If your spouse asks you if they can mow the lawn for you, let them. If you need to make an appointment with your chiropractor, make one. You have a team. Use it to help you get to the starting line healthy and happy.

   As the training season approaches my stomach grumbles with anticipation. It knows that when training finally starts that I can virtually get away with eating anything that I want. This is one of the biggest hidden secrets of distance athletes. We love running and we love the ability to eat like crap without recourse. I'm not going to do that this year. This year food is going to be less about comfort and more about quality. The alcohol consumption is going to decrease as well as the high fat and high sugar type of foods. Food is fuel.

   I survived this week and I'm pooped from the good effort. After doing so many distance races I've come to realize that in the end it's not the event that you remember the most. It's the countless hours that you spent and miles that you ran that stick with you. The race itself is over before you know it. But, the experiences you have while devoting yourself to becoming the best that you can be for a single moment in time are priceless. They show you what's truly inside.

   So, when you're out there 10 miles from your home, exhausted, on a country road without a car in sight, when there isn't a cloud in the sky, a blazing sun beating down on you, with temps above 80 degrees, humidity so high that the air's like pea soup, force yourself to smile. Remember one of my favorite quotes from an unlikely source, Winnie the Pooh:

"You are braver than you believe, stronger than you seem and smarter than you think."

   Ride that lightning my friends and have a great week. Let me know how your training's going and if there's anything I can do to help. The future looks promising indeed...

5 Miles More Podcast-Episode 14 "Day One of Ultra-Marathon Training"

Let The Journey Begin

   There's no more putting it off now. No more "Maybe next year". No more "I'm not sure I want to do this". No more "I'm not ready". Today is the day to "shit or get off the pot" as they say. Today I started training for a distance that I've never gone before. After 12 years of training and running distance races I must admit that the various unknown aspects of this event scare the hell out of me. So many questions, so many new things to figure out, so many what if's. But then again, that's one of the more exciting reasons of why to do it in the first place. 

   Waking up this morning I could tell that it was going to be a special day. I know people who aren't distance runners won't see why a day like today would be special. But, for runners like us it's a chance to go beyond our perceived limits and see what we're truly made of. I don't need to prove myself to anybody other than myself. I think that's why distance running appeals so much to me. I'd love to win my first ultra-marathon. But, I'd love to prove I could go the distance more. There's something magical about being better than you were the day, month, year before. Even small victories of tenths of a mile and seconds are celebrated. What's life for other than to become the best that you could possibly be? A long time ago I decided that I didn't want to exist. I wanted to live and endurance events like this give me that alive feeling. Who'd of thought beating up on yourself could be so rewarding?

   Today's run went amazingly well considering that I stayed up way too late eating and drinking things that I know aren't good for me. Even though I'm new to ultra-running, I'm a veteran when it comes to training for distance events. There's a lot of planning that goes into training for 16 weeks. You need to eat right, get good sleep and do the work. Throw in the additional time it takes to do all of those things, a full-time career and family and you've got quite a handful to juggle. So, for the last four days I've had my fun. Now, the real work begins. It felt damn good to have a goal again. The mini taper I put myself through rewarded me with a good kick in my legs and very little hip and hamstring tightness. The energy in the air was palatable as I knocked out exactly seven miles in an hour. Had a lot of fun playing with the new camera. But, that talking thing when your running is tough! I give mad props to you podcasters who do that on a regular basis! 

   Over then next 16 weeks I'm going to try to give you my thoughts and show you my experiences as I travel down this unfamiliar road. I'm not sure where it's going to lead, how I'm going to get there and what it's going to be like when I arrive. Hopefully it'll be one of the best experiences of my life. I don't know what I'm doing when it comes to ultra-marathons. But, that isn't going to stop me from giving it my best shot and have a hell of a time doing it. Don't be afraid of the unknown. Believe in yourself. Believe that you have what you need inside of you to get through the challenges placed before you. You wield an amazing amount of power in your life. Everybody tries to muddle up what life's really about. You need to act this way, do these things and get these results. But, it's much less complicated than that. All you need to do is close your eyes, breathe and take the first step. Let me know if I can help. 

   Ride that lightning my friends...