Perseverance

Today’s run was one of the hardest runs of my life. It wasn't the distance. It wasn't the pace. Just something about it sucked. I’m sure if I gathered all the pieces, an easy puzzle would appear – not warming up, I didn't have a set pace in mind, very little sleep – but there is more to it than that.

The watch is synced, phone GPS is on, and away I go. I've run this way hundreds of times. A quick left, a right, a few short strides, and a nice hill to get the blood pumping. There isn't much traffic, so I peer to my left to enjoy the melting snow glisten as the sun’s rays turn everything into a swampy mess. Breathing with relative ease, I glance at my watch as I crest the hill. A pace of 8:10/mile. Not too shabby considering I've only ran one other time since my marathon two weeks ago. Fluttering down the hill, I had a strong sense of serenity. Even the decaying plant matter had a subtle, yet surprisingly pleasant smell. Unfortunately, I’m not one to “settle.” If I can go this fast and feel this great, why am I willing to stay comfortable? Push.

And push I did. I wish this story ended here as I galloped off into the afternoon sun. But, that wouldn’t be nearly as entertaining or true. Instead, I upped the pace. Now my breathing is elevated. My heart is pumping. My port feels funny. Does it really? Or am I just making myself think that it feels weird. Just shut up and go. Focus on your stride, why are you leaning your head? Uh, hello – heel strike much? How cool would it be if a deer jumped out of those bushes?! How scared shitless would I be if a deer jumped out of those bushes?! Tune in. Namaste. Left foot, right foot, repeat.

A mile and a half done. In my best Balboa voice I wittingly say to myself, “You’re not so bad.” And this is what makes running a fickle mistress. I thought I was going to own this run. I was cruising. I felt great. I had a good pace going. Hell, I just did my first round of chemotherapy, and I’m out here basically rubbing it in cancer’s face. Well, all this elation came crashing down in an instant. I was able to pick up the pace to complete the second mile, but I started to crash. Like an airplane with a busted engine, it felt like I was forced to do damage control.  My calves started to burn. I guess sitting around the house all day doesn't work them out too much. Breathing? Oh, was I supposed to do that when I run? Here, let me gasp wildly for some extra oxygen atoms. To add insult to injury, here comes a diesel truck spewing exhaust in my path. Wonderful.

All right, get it together. Two thirds done.  A mile to go. The last third of this mile is all downhill. Can’t stop, won’t stop. Fight through the pain… I should stop... WHOA! And there it was. Talk about a moment. I’ve been training for years and have made some (crappy) excuses to not run. But I have never just been so willing to give up. During my 10X10 challenge I walked 4 times. At my marathon, I blissfully sauntered through 2 water stations. I do not mind walking at all, but that’s not what I was thinking to myself. I didn’t say walk or slow down. I said, “I should stop.” Yes, I understand safety is important. No, I do not want to injure myself. Yes, my calves feel like they are going to rupture. But I wanted to stop?! The thought just popped in. Usually, this isn't even a question. Sure, sometimes I think to myself I should slow down – but do actually stop? No way.

The good news is, I had argued with myself (and by arguing I mean calling my internal voice a sissy and pleading for it to shut up) long enough to make it up the hill. Three tenths of a mile, cruise control is set, bring her home. And that’s just what I did. I completed my 3.08 mile run in 23:36, albeit it felt like I had set a new PR – without the gratification and pain of setting a new personal record. Instead, I just stopped my watch, turned off my phone’s GPS, threw off my shirt, and crashed on the back bumper of my vehicle. Questions, doubt, and anger sprinkled with a few other emotions scattered through my brain. Is it going to be easier? Was today just a bad day? Will I get stronger? I tried to answer yes to all of these questions, but I didn't want to lie to myself. Instead, as I rubbed the port buried under my skin checking for God knows what, I accepted one thing. I ran three miles. Yes, it sucked, but you know what? I didn't stop. I pushed when my body said no. I persevered against my own self.  And for that reason, I am proud.

Note: PLEASE, if you are ever injured while running, DO NOT force yourself to do more than what you can. I've been running for quite a while and know my limits. Make sure you know yours and seek medical advice when necessary.

Another day, another scan

Welp, it's that time again. Time for another round of CT scans. It really isn't a big deal, but it is simply time consuming, boring, and physically and mentally taxing.

Already (I'm typing this as I wait), I've been here for almost 1.5 hours. Originally, this would be a good thing - being that I have to drink 44 ounces of spiked water over the course of an hour to work its way through my system. Instead, my order was never transferred to my local hospital, and I had to wait for a fax to go through.  Fortunately, between the local newspaper and free wifi, I've remained occupied. And now that the drink is gone, the paper is read, and my sites are all caught up, I play the waiting game to break up the monotony of the waiting room.

To my dismay, boredom won so you are blessed with another blog post (two this week!).

Thinking of what to type about, I did some self reflection and realized how draining this whole process is.

From a physical standpoint, I'm not supposed to eat or drink anything before my scans. The good news, being that the scans are in the afternoon, I cheated and ate a bagel with cream cheese. The bad news, I usually eat a large breakfast and snack throughout the morning. Besides the no eating, I also won't run today. So now I have to switch up my training for the week.

Mentally, I couldn't sleep last night which carried over to today. My morning consisted of watching "The Soprano's" and napping for almost 3 hours. Waking up, I had the panicking adrenaline rush of thought that I missed my appointment. As if this anxiety wasn't enough, I also hate needles and I think of the worst case scenarios upto and during the procedure itself.

I realize this reads more like a diary, but so be it. Until next time - peace out, home cheese.

What I've Heard This Week While Running

Continuing the trend (and because I received a few positive comments on the 1st one) here is the 2nd installment of "What I've Heard This Week While Running."

Unfortunately, this week was slightly poor. I ran most of my runs either in the morning or at times when there simply weren't that many people out and about. Regardless, the shoutouts (not the good ones like on Twitter or InstaGram - which by the way, you should follow those) were still around. Here is a quick break down of what I heard this week while running.

• "Hey, sexxay!" I couldn't see the person who shouted this one, but the chorus of giggles after I waved makes me think that the comment was in fact direct towards me
• "Can you smell that?" This phrase was uttered by a man with a chainsaw as he was cutting down a small sapling in his yard. Yes, I can smell the gas from your chainsaw. Thank you for reminding me as I try to conquer this hill that I am on.
• "Run, Forest, run!" No comment, but it was quickly followed by...
• "Do work, son!" from the same guy in a boat, floating down the river that follows a walking path.

Sorry there wasn't more this time around. I'm sure there will be more in the near future though! Positive praise will keep me coming back with more. 

On a side note, a few other interesting things happened this week while I was running.

• I stopped traffic to prevent a dog getting hit that was chasing me. 
• I spoke to an MMA guy in a black fleece while running in 85+ degree weather with a mouthpiece in.
• I was able to run with THE Mike Falcone for 4 miles the day after a phenomenal Nationals Baseball game.
• I was asked about my RunningDad.com t-shirt and also briefly discussed The Lucas Fund.

What I've Heard This Week While Running

I'm sure we've all been there - cranking out a solid run, sweaty, breathing heavy, and on the verge of exhaustion. When out of nowhere you hear, "Run, Forest, run!"

If I had a dollar for every time I heard this phrase, I wouldn't be working. Unfortunately, this isn't the case. I have, however, matured and use it as motivation instead of getting ticked off.

In my early years, I would take great offense to the "RFR" shouters. My name isn't Forest, and at least I am out here bettering myself instead of driving in a 1998 Ford Tempo GL (my apologies if you drive this car) while assumingly drinking a beer and smoking a cigarette.

Now, I enjoy getting the RFR treatment. Why? well for a two reasons. 1) They see me. Not all the time do people notice runners. It is a huge hazard, but when people talk to you, they see you. And 2) It's motivational. Like I said before, the old me would get mad and think that all people bantering runners were lazy, unhealthy individuals. Yet, now I find it extremely motivational. I don't know what it is, but my pace usually picks up and a smile is slapped onto my face. No matter what the phrase, I get a little boost.

So, without further ado, here a few things that have been shouted at me when running:

• "Run, Forest, run"
• "Heeeeeeeey!" (from a guy in a feminine, flirtatious voice)
• "Hi!" (x2 from people hanging out of their car windows)
• "Nice tattoo"
• *giggles and whispering* Girl 1 - "Hi!" Girl 2 - "Enjoy your run!" (this was when I ran by a group of girls, roughly 12-16 years old at a soccer camp)

I wish this list was for the entirety of last month, or even last week! But for what it's worth, this all happened just today on a 5 mile run. But with so much of it going on, I figured it would make for a fun weekly blog post. Check back next Monday for a new list.

Here's to many more shoutings! And remember, "if you can't be an athlete, be an athletic supporter!"

8 Tips for Safe Running

This weekend, my wife had a pretty gnarly fall during her morning run. To make matters worse, she had our daughter in the jogging stroller with her. Fortunately, she had her phone and was able to call me right away while another family helped treat their wounds at the local 7-Eleven (Oh thank heaven!) 

Besides a few cuts and bumps, they are both safe. After a good dowsing of hydrogen peroxide and a nice coating of bacitracin, they should heal nicely, too!

But that got me thinking - many people, including myself, could use a refresher on how to run safely outside. Especially with nicer weather in our forecasts.

The Basics:

1) Face traffic – This was the first rule that I was taught back in 9^th grade by my cross country coach. By facing traffic you can see what’s coming. This will help you get out of the way quickly if needed and gives you a better sense at how crazy some drivers actually are. If you run with traffic, it might be too late to hear them coming. 

2) No headphones – Speaking of hearing, I hate the new trend of people who cannot run without music or an app constantly telling them how they are doing. If you need them stay on the treadmill, track, or closed course. My previous comment about crazy drivers goes for runners, as well. If you are on the streets with headphones on, you are completely disconnected from your surroundings - cars, fire trucks, loose dogs, other humans, nature, and yourself. I could break down each one, but that would take entirely too long… especially the last two.

3) Clothing – Ideally everyone has lightweight, moisture wicking materials for summer and ventilating, warm clothes for the winter. Throw in reflective and light-up outfits for dawn and dusk and your good to go. Unfortunately, that can get expensive and there are many brands fighting for your hard earned dollars. Look around and do some research before buying some clothes and look for sales. Also, check out your local running store and give them support! Finally, remember that fashion is nice, but you really want something that will grab the attention of others (safety, not ego) and protects you from the elements.

4) Hydrate - It's summertime. It is hot outside. Your body sweats to cool you down. The harder you work, the more you sweat. It's really pretty basic. Drink water throughout the day and when you come back from (or during) your run. Flirt with alternatives like gatorade, powerade, or electrolyte tabs, too. Find out what works best for you. Remember, many foods are rich in water, too!

Not so basics:

5) Tell someone – If you are going out for a run, give somebody a heads up. Let them know where you are going and how long it should take. That way, if something happens they can drive the route and look for you. In lieu of this, a cell phone is handy as well. Just remember, accidents happen and you might not always be able to call someone when in need.

6) Check your equipment – Do a double take over your outfit. Are your shoes tied? How are the soles? Did you check the tires on your jogging stroller? Is the strap around your waist secured tightly? Do you need sunglasses? All of these things can cause potential hazards. Additionally, they can all be fixed in a cheap and quick way.

7) Be identified – Carry a card or ID that establishes at least your name. If you can get your address and an emergency contact on there, that would be even better!

8) Be cautious – Be cautious, but not paranoid. Not every car is going to have a neglectful driver. Not every person is a serial killer/rapist. Not every street is horribly paved. Not all dogs are rabid maniacs. However, be aware. Having a plan of action could save your life. Develop one before you run and as you run. Think about how if things go south, what you could do to survive. Again, I’m not saying to be paranoid, just be cautious… I swear I am usually a half-full kind of guy!

I hope you found these tips to be helpful! I’m sure there are more, so I’ll leave that to you! Feel free to share/comment below so that we can all enjoy the beautiful weather safely! 

44 Ounces and Running

As I sit in the x ray department slowly sipping my 44 ounces of water mixed with 50 ml of omni, I thought "Oi! I haven't posted a blog in a long time!" And, with 2 hours to kill, I figured I could get some decent stuff on my phone to share with you all.

I could bore you with my experiences while waiting, but to me (complaining about) running is more interesting than talking about how the hospital wanted me to pay for my entire bill upfront (3 separate CT scans) or how the man next to me has ZERO volume control. I could also reference the adorable baby across from me, who occasionally babbles and smiles my way, but I'll save you those details. I do not fault any of you if you stop reading now.

Anyways, Running! Man, I need to run more...
I feel as if I am not living up to one of my favorite quotes of all time:
"To give anything less than your best is to sacrifice the gift." -Steve Prefontaine.

Though I try my best when in the moment, I need to consider planning and training. I can usually roll with the punches pretty well, but if I truly gave my best I'm sure I could do some great things.

Case in point: this past weekend was the Apple Blossom 10k. Earlier in the year I wanted to run a sub 40. Admirable but attainable. With some training over the winter and track practice with my kids I crushed this goal with a 38:45 finish! Kudos to Jeremy who pushed me the second half of the race and helped with an EPIC kick at the end.

"What's wrong with that?", you might ask. Well, the thing is I basically took 2 weeks off, didn't really push myself with training, and I didn't take things too seriously. I might have been able to get sub 38! Alas, the race is in the past and I'm left with "What if's?"
[Cue sentimental music and blurry flashbacks]

But then again, maybe it was the "taper" or easy miles that enabled me to do so well. With less stress I was able to fully recover and prep my body to do the best it could. Ah hypocrisy.

How does this finish? Well I guess I should go back to Pre. I need to start utilizing my gifts and talents. I have to do my best. I need rest days, easy days, and speed workouts. Hills will become my friends, and fartleks will become more frequent. I guess I should also throw in stretching and striders (I guess most runners call then strides), too!

Basically, I'm going to start training regularly, I will accomplish my goals, and I will give nothing but my best!

Side note: Have you ever consumed 44 ounces of fluid really fast? If so, you understand my urge to locate a bathroom!

Group Running. Sure, why not?

For the first time in a long time, I joined a small group of guys to run with. I’ve run races with them before, but never a “training” run. To make things more interesting, the decided distance was 10 miles. Because of this, I was extremely nervous. My mile count has been very low, and the last time I did 10 or more miles was 2 weeks ago. I even treated the morning just like my race days. Same routine, same diet.

Fortunately, as I strolled up to meet the rest of the guys, I was glad to hear another runner sharing similar emotions. And then, we decided on the pace. Everyone was happy when the numbers being tossed around were between 8:00 and 9:00.

As for the run itself, the miles flew bye. A lot of chatter was about previous and upcoming races, shoes, and some friendly jesting. Pacing wasn’t much of an issue. We floated around the 8:10 mark for the majority of the miles, which were ran on a bike path and a few secondary roads. Minimal traffic made the run even more enjoyable, with the exception of having to stop a few times at a busy intersection.

Post run, we all were blessed with some Gatorade and more small chat as we gathered on the back porch. We all decided that this run was a good experience, and we started to make quasi-plans to do it again soon.

Running with a group made the 10 miles seem effortless. I know the pace was slower, but I think I needed that. Whenever I go out solo, I’m always at the edge or out of my comfort zone. I tend to forget that miles are miles, no matter how fast (with the exception of tempo or speed works days). Moreover, running with a group forces me to be accountable. If I tell someone I’ll run with them, I will. If I am sitting at home, thinking I should run – sometimes that is as far as I get.

Am I going to make it a habit? Hopefully. Will it replace me running solo? Absolutely not. I still need my “me” time. However, I do think that a group speed-work session will boost my training and make me a better runner. But for now, I’ll enjoy the company as we cruise through miles on the macadam. 

"How's everything going with you?"

It’s been roughly 2 months now since my diagnosis. Overall, I think things are going well! I ran 20 miles yesterday, I’ve been setting 5k PRs, and I feel “normal” (whatever that means).

To be honest, without the steady flow of medical bills coming, it’s like nothing is wrong...

Mentally – I feel tough as nails. The clarity that I have had is great. Not quite Zen-like, nor is it YOLO! Rather, I think I just see things for what they are.  I attribute most of this to upping my training and competing in races. This has also led to new friendships.

As great as this seems, it is almost a burden. Yes, it does help me with “mental endurance” for long runs or grading papers for an hour straight; however, if there are dishes in the sink, why not save the water and wait until the next day? (My wife hates this, by the way).

Physically – I’m running on all cylinders. Between my own training, leisure family runs and coaching I’m in great shape. Some highlights: I took 1^st place for my age group in an 8 series race, 7^th overall out of nearly 200 athletes, a PR similar to when I was in high school, and running 20 miles with relative ease until the last 5 or so miles (I averaged a 7:53 pace).

What does all this mean?
I. Don’t. Know.

Seriously. It seems weird. But I guess that’s why I’m typing this. I was back to my normal groove and almost blocked out the diagnosis from my head. But then, the question:

“How’s everything going with you?” A normal questions, but with the tone and look – the speaker wanted something more.

“Um, I’m doing alright.” Then, like a sack of bricks it hit me. It wasn’t small talk…

My response was genuine. I discussed how things haven’t changed and that all is well. No symptoms, no hardships. Just same ol’ me.

I guess this kind of got me back to thinking about that day. The day my life did a 180.  

Anger? No. Sadness? Not really. Just confusion.

To this day it is the same. However, now instead of “How and why?” it’s more like “Are you sure I have cancer?”

New PR and 1,000 Mile Stats

Two things to post today:  A new PR and a February update towards 1,000 miles.

First things first, over the past couple of weeks a switch has flipped. I don’t know what it is, but I love it. My old race pace is slower than what my current training pace is. I tackle hills with a new sense of ferociousness. 

My body has been like a well-oiled machine, handling long steady runs and short speed workouts with great acclaim. My legs recovery quickly and rarely are they sore (*knocking on wood as I type*).

Whatever the reason is behind this (rest days, innate awesomeness, or winning mental battles), I have seen nothing but results. Let’s take a look at the last 3 races:

Stickman Tandem’s 5K                  19:24     6:15/mile

Heart and Sole 5K                          19:02     6:08/mile

Lose Your Shirt and Shoes             18:43     6:02/mile

Talk about results! In 4 weeks, I shed 13 seconds off of my mile pace with a total of 41 seconds for the total completion of a 5K.

Again, I do not know what to attribute this to. I believe a lot of it comes from the support from others and feeding off of my success from the previous race. We’ll see if the trend continues next week when the last race of the Shenandoah Runner’s Club Winter Series happens.

Secondly, here is where I lie in my quest for 1,000 miles.

I admit, I’ve been slacking. With weather (snow, sleet, cold, and covered sidewalks/roads), many of the days have been spent indoors. And since I hate treadmills, I get 0 miles in on those days. I’m hoping after this polar vortex nonsense passes, along with winter storm Titan, I’ll be able to get back on the horse and plug in more miles. Plus, track season started - I’ll be running almost daily, but now I just need to remember to start my watch whenever I run with the kids.

Here’s where I am at 2 months into the year:

Total miles: 138.31

Where I should be: 164.38

Miles ahead/behind: 26.07

Average Pace: 7:09

Here’s to nice weather, so I can get out more often and for longer runs!

On a complete side note: I found a cool site called Strava. It works with my Garmin device and keeps track of my miles, speed, pace, climb, mile wear on my shoes, and a whole bunch of other stuff. It is similar to Connect.Garmin.Com, but it also has a big social media option. If you want to sign up, go to www.strava.com, complete a profile (or link through your Facebook), and add me as a friend. We can even compare our weekly stats for bragging rights/motivation for one another. Here’s my link. http://www.strava.com/athletes/2261215 (I’m lonely and not following anyone L)

Gonna Fly Now

I have a few things that keep me motivated while pursuing my passion.

Outside of my beautiful, supporting wife and pulchritudinous daughter, one of my main motivations is Rocky.

Yes, as silly as it may seem, the “Rocky” movie gives me hope, motivation, and perseverance to keep going. Here is why : (*spoiler alert. But let’s be honest, if you haven’t watched any Rocky movies, you should feel some sense of shame*)

1) Winning through losing. Alright, technically it was a draw, but Apollo retained the belt.

The original Rocky speaks volumes about the underdog. A no name prize fighter, living in the slums, gets a one in a million chance to fight the champ. Through hard work and dedication, he capitalizes on this opportunity, puts on a phenomenal show, gains respect, and the woman of his dreams. Heck, even the film itself was underfunded, and still became a huge success.

Though I’m not running for prize money, the woman of my dreams, or for respect – I would like to defy some odds and put on a show. Let’s face it; I’m no longer the spry runner from when I was 17 years old. However, through all my trials and tribulations, I have pushed hard and actually placed in my age group for many races and race series. This leads us to number 2.

2) Hard work pays off.

As Rocky trains, he rarely loses sight of his ultimate goal. He ramps up his training (as unorthodox as Mick makes it) and realizes that this could be his last opportunity to achieve greatness. Also, blasting through a slab of cow is really cool.

How this relates to me. Well, last year at this time, I was running a 5k in 23 minutes. If it wasn’t for the fact that I was coaching Track in the Spring and Cross Country in the Fall, I’m sure my winter 5k’s would have been even slower. However, this year I decided to put in the work that my body deserves. Instead of just running a few miles here and there I have tried my best to run at least 3 days a week. This is my new minimum standard and I like to make one of those a long run (+8 miles) or speed work (minimum of 1.5 miles).

Has it paid off? Absolutely! Just last weekend I ran my fastest 5k since I graduated high school – 18:59:7!

3) Be nice to others.

How’s that for a curveball? When discussing “Rocky,” not many people will focus on how affable and courteous Rock is to others. But let’s think about it; He continued to (awkwardly) pursue the girl he liked. He tried wooing her with gifts and randomly popping in to the pet store to simply say “Hi.” Then, the catch to this situation Pauly, Rocky’s good friend, is also Adriane’s older brother. Though there are some conflicts, Rock is usually the gentlemen with things, even allowing Pauly to punch him whilst giving him a watch!

Finally, there is the general population. Running through the city of brotherly love, most everyone says good morning or gives a wave as Rocky passes. It is obvious that he is no slouch and is nice to others. I mean, why else would random people wave to an arbitrary person running in the street (or maybe they are afraid that he will break their fingers. Something that he refused to do for his bookie, since the guy wouldn’t be able to work, thus not being able to make money to pay back his boss. Man, what a nice guy!) I mean, even when I wave to people to say thanks for giving me the right away at an intersection or alleyway, I’d say about only 50% wave back or acknowledge my courteous behavior.

But what this goes to show you is that if you are kind to others, they will be kind to you. The golden rule if you will. Continuing with this, I fully believe in the piece of dark chocolate candy wrapper that I received as soon as I began my first full time teaching job. It stated, “Happiness is contagious.” How this relates to motivation for running? Well, as Rocky has shown us through almost every movie, if you are kind to others, they are more likely to support you through your journey and cheer you on. As I embark on my own personal goals, I have received tons of support and have been told by numerous people that I am motivating them to achieve their own goals – to me, that is the greatest motivation.

So tell me, what motivates you?

WS #5 Stickman’s Tandem Race Re-Cap

I don’t think I like race re-caps, but I have to write about this one (mainly because my time has me on cloud 9). This race took place at Signal Knob Middle School in Strasburg, Virginia. It’s a little bit of a drive (roughly 25 minutes), but has a really cool concept --- you run tandem with a partner to compete against other pairs. After totaling the times together, you see how your team did against the rest.

With my original partner having to cancel, my adoring wife, Sara, proclaimed that she would run with me! SWEET! She isn’t into competitive running too much, but loves to run. Plus, outside of the annual Turkey Trot, I cannot recall a time when we ran a 5k together. Now we finally get to be out there, together.

With a partner and a babysitter (Thanks, Kacie!) we were off. To our dismay, the course changed from last year, making it a new route for both of us. The main reason for this change was because of ice and snow. And with the course being mostly uphill for the first two miles, we needed all the traction we could get.

Speaking of which, there weren’t too many pockets of bad footing. The only two spots that I can remember were the climb right before the first mile and the path through the woods. This is where the Winter Series aspect comes in. Fortunately, I try my best to utilize “form running.” This is especially helpful when it comes to running on hazardous surfaces and hills. Combining the two, I was able to gain on a couple runners.

*Quick derail as to what form running is. Most people, when they run utilize their calf muscles way too much. By using your quads more, shorter strides, gravity, and a good body lean it takes less effort/energy to run. Think of it as running on hot coals. It also prevents your foot from slipping out since you are catching yourself rather than propelling yourself.

At the second mile and in the woods, I decided to make a move. I was feeling good (both physically and mentally) and thought I was making good time. I was already closing in on the pack that usually beats me, but as I trudged through the snow I glanced quickly at my watch. 7:05. Uh-oh. That was nowhere near my 6:30 mark that I was shooting for. I needed to go.

As the path narrowed, I was telling others “Passing on the left.” Fortunately, I was able to slide by a couple and was back on macadam.

Hearing the breath of the runner I just passed gave me the determination to keep going. He was trying to stay with me and I was hoping that he would.  About 15 more meters of the climb and I was at the top of the hill. No more heavy breathing behind me. I was going to glance back to see if he was still there, but then I saw another runner that has led me every WS race since last year!

Today was going to be the day that I was going to get him. As I slowly gained and pondered how much was left in the race, I caught up to Shane. I told him that I was going to finish with him today. A brief exchange of words and a “Go get ‘em” from Shane, I was off and chasing the next runner.

This is where my ego got the best of me. I think if I would have kept going with a slower, longer kick I could have fared better. Instead, I met my next target and stated how I wanted to finish with him. Then, the movie moment happened. With the turn of his head and a brief smile he took off.

I did my best and stayed with Louis for 25 meters or so, but I knew I was toast. He did give me the motivation to finish faster than I anticipated though. At one point, my watch had me at 5:15 with the rest of the race cruising right around 5:20 pace. Wowzers!

Mind you, this entire time, I have paid very little attention to the total time for the race. As I turned the last corner towards the finish line I squinted to see the clock. 19:something… I could get a sub-20! Stubbornly, I continued to push myself (I can’t wait to see the photos from this race). As I crossed the line I was almost in shock. I knew my last mile was a 5:54, but wasn’t sure how I did overall. Well, according to my watch, I crossed the finish line at 19:22 (Official race time 19:24)!

WHAT?! I haven’t run that fast since high school.

After boasting to myself silently, I began talking to the other runners (that were a lot closer to me than what I thought) who made my new PR possible. Their charisma during the race and positive spirits helped give me the extra push I needed. Also, it was nice to finally finish in front or near the guys that I’ve been struggling to keep up with for the past year. Here’s to you; Shane, Mario, Louis, Alex, and other guy that I can’t remember what your name is!

Then, just as I was finally lowering my heart rate, in came why wife! Holy crap, right around 25 minutes!

She rocks by the way. Best mom and wife I could ever ask for.

fter she finished, we continued a few conversations and grabbed a few snacks. We chatted a little while longer and then, we were on our way.

Shortly after arriving home, I received the results email. Out of 249 finishers, I placed 16^th overall and the 14^th male. As for my age group (20-29), I placed 3^rd out of 8.

As for the tandem results, Team Ilnasty took 4^th out of 13. 102 team points (16^th and 86^th overall placing) and a cumulative time of 44:28!

Not a bad race!

Now, I get to spend the rest of my day having tea parties with the coolest kid in the world while watching Scooby Doo. Enjoy the rest of yours! 

I Don't Want to Run

TBH (a phrase uttered numerous times at my school. It stands for to be honest), some days I simply do not want to run. I wish I could be inspirational and say that with gritting teeth, I lace up my running shoes and conquer the world, but I don’t. Even with reading all the phrases like “Just do it,” “one more,” “impossible is nothing,” “live strong,” etc., I still have a hard time getting motivated to head out.

To get them out there, so I can never use them again, here are my top excuses NOT to run. I’m doing this in hopes that I never use them again.

• It’s too cold/hot out
• I ran hard the other day and my legs are sore
• I’ll double up/go hard tomorrow
• I don’t have the time
• I’ll have to shower again
• I just need time to relax
• I don’t feel well

In response to these statements, I offer simple responses to counteract each:

• It’s too cold outside? Suck it up buttercup. Once I get running, my core temperature will rise. Throw on some protective gear, hat, gloves, and extra socks and head out. Too hot? Take off your shirt, apply some sun screen, enjoy the sun and take some water. Run in the shade of trees. Also, plan ahead and hydrate!
• I ran hard the other day and my legs are sore. Oh no, you poor baby. I, of all people, should understand this process. I worked out my muscles. They have micro-tears. I improved them by pushing them to their limits. Yes, rest days are acceptable and aid in the healing process, but running LSD (long slow distance) helps purge the lactic acid and aids in recovery.
• I’ll double up/go hard tomorrow. Right… and the bar has the sign that always says “free beer tomorrow.” I am a man of my word and try my best not to lie, but this just doesn’t seem like a good deal. I’d rather take a group of average to great runs instead of a just a couple awesome hard runs or speed workouts.
• I don’t have the time. There are 1,440 minutes in a day. Averaging out all my runs, I have a normal, non-race pace of 7:18. Let’s bump that up to 8:00/mile. I can run 3 miles in under 25 minutes. That leaves me with 1,415 minutes. Make time!
• I’ll have to shower again. And the problem with this is??? I swear, I solve most of the World’s problems while showering and do some awesome self-reflection and meditation. Enjoy the second shower!
• I just need time to relax. I have a wife and a high energy kid. Going out on my own to run is relaxing! I can think freely and enjoy the surrounding beauty of my small town. Mountains, creeks, a dog park, river, arboretums, historical sites… The list goes on. Go enjoy it.
• I don’t feel well. Welcome to being human. We all have our good days and bad. Plus, a good jaunt is just what I need sometimes to rid myself of mucus (who doesn’t love a good snot rocket?)

There. No more excuses. Now go out and re-explore the world. You never know what or who you’ll find!

What motivates you to run?

Winter Series #4 Predicted 5 Mile Race

One of the best options for runners near my hometown is the Shenandoah Valley Runners Club “Winter Series.” It showcases many popular runs in the area and also offers some friendly competition. Pre and Post race are usually abuzz with fellow runners talking about training styles, enjoying snacks, and the occasional awards ceremony. But mostly, this time is shared with camaraderie and story time about runs of yore.

Today’s race was race # 4. The “Predict your time” 5 miler. I missed this race last year, but I was familiar with the country club that hosts the event. Upon pulling in to the club house parking lot, I was immediately directed to loop around “out back.” After exiting and taking a left, and then another left passing through houses that are worth way more than my annual salary, I finally arrived (with 10 minutes to spare!) Parking was limited, so I had to park on the side of the road. Not a big problem, but it was farther away from the banquet hall where I had to pick up my registration – making me slightly less early then what I wanted to be.

By the time I received my bib, went to the bathroom, and decided I could get in a 5 minute warm-up I realized I left my sunglasses in my car. With the snowfall the night before, the albedo was high and I didn't want to be blinded the whole race. On top of this, the ice on the roads was sure to make things interesting.

I grabbed my things and slowly jogged my way to the start line---slowly because of the sheets of ice. “This will definitely effect my time” I though. Good thing I went with the low ball of 35:20 (7:05 pace).

Now comes the part I hate. The start. Usually, this consists of roughly 30 people awkwardly jockeying for position as the rest slowly stroll through. I don’t want to sound uber competitive, but I am there to race. Yes, I understand that some races are charitable events and it should be about the experience; however, I am always competing against myself. For the sake of others with the same mindset, if you are not competitively running, do not start in the front.

Fortunately, that wasn't the case this time! Even with showing up to the line “late” I was able to tuck right into the outside portion of the front. This actually worked in my favor, for as we neared the sheets of ice I was already off the side of the road jaunting in the snow.

This became my main method to run/pass. Even with very grippy shoes (+Merrell Vapor Gloves) the ice was a major issue. The snow helped me bypass the hazard, and with an extra pair of socks, my feet stayed dry and warm.

Being a predict your time race, I knew I would have to check myself. I constantly ran the idea through my head that negative splits are a good thing and to go out slow. This worked well for two miles, but at the third I knew I wasn't where I should be. A long stretch of open road helped me realize this, as the line of people in front of me seemed endless.

As I’m about to get out of my comfort zone and push to play catch-up, I get a *SMACK* across my calf. WTH? Great… a frozen whip is now my friend for the next two miles (I usually always double knot, my shoelaces. I guess I forgot as I scrambled to the start line). Surprisingly, this didn't bother me as much as I thought it would. It stung, but as stupid as it may sound, I pretended that it was a whip and I was the horse, urging me to go faster.

Effective? Well, my estimated pace of 7:05 was shattered when I crossed the line at 32:50 (6:34 pace). I was pretty excited, especially when I saw the results that I placed 15^th overall (14^th male) out of 179 competitors.

A brief chat with a few new acquaintances, and I was on my way home towards my awesome weekend.

Sorry for the abrupt end and not a true race recap. Unfortunately, life calls and I've been busy with midterms, daddy stuff, and seeing my wife every now and then J

Hopefully, my next race will be more in-depth. My wife and a couple that we hang out with might be “swinging” for the next race - - a tandem team race. It should be interesting!

My Awesome Weekend

Most of my followers, friends, and family members already know the news. As the information about my personal health slowly spreads, I’m beginning to get more open with simply telling people that I have follicular lymphoma.  I won’t bore you with details on what it is (hence the hyperlink), but I figured it would be interesting to reflect on my personal feelings and emotions both in my running shoes and out.

The actual diagnosis occurred on January 7, 2014. This was just a week after I decided to run 1,000 miles in the year and in my mind becoming a real runner. It took awhile for the news to set in, and even still I don’t think I have fully absorbed the diagnosis. I mean, heck I’m 28 years old and in the best shape of my life. In other words, I was completely blindsided.

From this day, my phone and newsfeed have been continuously buzzing with other people supporting my awesome family and me. It means so much, that I cannot even put it into words. With the wind slowly filling back into my sails, I need a BIG pick me up to get me back to the normal me.

Cue awesome weekend.

It started Friday night at the R-MA middle school gymnasium. The girls’ basketball team that I help coach has had a rough start, but we finally got our first home win of the season! Stoked, I celebrated by buying our book keeper (one of my students) a pizza and thanked him for continuously helping us out.

When I got home to share the good news, I am greeted by my wife frantically cleaning and asking if I would order a pizza and get some groceries real quick. Confused, I agreed. Upon my return and as soon as I put the pizza box on the counter, there is a knock on my door.

“Mike must be here!” I proclaimed as I opened the door. Mike and his family are our regular guests (and for the most part, the only people that come to our house). This explains the frantic cleaning. You can imagine my surprise when I saw Hogan when I opened the door.

You see, Hogan is probably tied for my second favorite kid in the world (just behind my daughter, and tied with my nephews and very few others) and lives about 300 miles north.

Trailing Hogan was the rest of his family, who I have been friends with since I was 13. This was going to be an awesome weekend!

CRAP! I HAVE A RACE TOMORROW!

They assured me they understood, and it didn’t bother them one bit.

The race itself was awesome. It was a “predict your time” 5 mile race. Race #4 of the SVR Winter Series. Being that it snowed and was rather cold, I predicted a modest time of 35:20 (7:05 pace). As I neared the first mile with ice on the roads, no watch to keep pace, and a stretch of rocky loose gravel (minimalist shoes) I thought I was going to be way slower. I stared ahead to see who was in front of me, and if I remembered their strides from the previous races. I knew I was doing decent because no one was passing me and I was slowly reeling in another runner who I usually pace with.

At mile 3, my shoe came untied. Now I have a partially frozen whip smacking my calf every stride. “Great…” I thought to myself [/sarcasm]. 

Amazingly this didn’t bother me as much as I thought it would. And with the last two miles being mostly uphill, I knew I was going to close the gap on the people in front of me and hopefully have enough for a good finish.

Well, I finished strong with a time of 32:50 (6:34 pace)!

I also placed 15 overall out of 179 runners and 5^th in my age group. Not a bad race J

Next stop: Monkey Joes

Immediately after the race, we decided to take the kids to Monkey Joes. This is a building with multiple bounce houses, an arcade, and hundreds of kids running around. My daughter is only 2, so I was watching her like a hawk. Being the over protective dad, I also had the glorious task of entering each contraption making sure she could get up to the slides and didn’t die. We also got cool friendship bracelets, thanks to Hogan for setting the record on the basketball shot machine! I had fun, but that is enough said about Monkey Joes.

After the monkeys had enough, we ordered wings and subs. I also enjoyed some quality Xbox360 time with Hogan (he just bought a new basketball game and wanted to try it out). Other fun stuff happened like watching Toy Story twice in one night, but I will save you the details.

Finally, it was time for the S-family to head back north. My daughter, who was completely pooped from her 50+ hour play session, crashed while my wife went running. I was able to browse Facebook, type some other blog entries, and then went running myself once my wife returned.  I will type a reflection of this run later because of a few things - including a new 10k record, battling Richard (the name I gave to my follicular lymphoma), and my body’s reaction to rest days.

Now that I have bored you with over 800 words of rambling text, I’m going to end this post. If you read this far, thanks! If you simply skimmed, you probably made the better decision.

Final words for thought: Regardless of what's going on, stay positive. You never know who you are inspiring! 

Cold Weather Running. Friend or Foe?

Many people start off the New Year with high hopes and ambition to lose a few pounds. Unfortunately, this leads to packed gyms and lines at the treadmills.

How can you avoid these lines and get running as quickly as possible? Run outside!

You might say "this is nuts", or that "it's too darn cold outside." Well, partially yes. But then again, if you are a runner chances are you might be a little insane.

Tips for Running in Cold Weather:

1. Dress appropriately. Layers will help, but don't go crazy. No one likes the soccer-mom style with a sweater tied around the waist. Plus, it will sway and bounce. Not to mention, it will also be an annoyance making sure it doesn't fall off.

Suggestion: Base layer - moisture wicking shirt. Second layer - wool/cotton/polyester shirt. Outer layer - something to either break the wind or has vents/zippers.
The reasoning is that the base layer will keep you dry, the second layer will keep you warm, and the outer layer will prevent the wind from making you chilly and the vents/zippers will allow you to adjust how much heat stays close to your body.

2. Hats and gloves. Similar to tip #1 Hats and gloves are a great way to trap body heat and easy to control. Getting too warm? Slide your hat above your ears a bit. Getting clammy? Take of the gloves until they get chilled.

Suggestion: No scarves. Seriously, no. Get a 1/4 zip-up instead

3. Protect your feet. I am a strong enthuisiast for minimalist shoes. Heck, I even dabbled with barefoot running (and still do on occassion). However, as it gets colder, your feet take a lot of pounding on cold surfaces. There is no shame for throwing on an extra pair of socks. Or better yet, rock a pair of wool socks! The help keep you warm and dry!

Suggestion: I do not like to run in pants. Unfortunately, this can make my legs take a lot longer to warm-up compared to the rest of my body. I might try running in high socks, but I'm not sure if I will like the added compression on my legs. I'm weird like that. I'll report later on my findings. Suggestions on  high socks?

4. Warm-up. This might be one of the most controversial subjects with running. Dynamic stretching, running a mile or two to loosen the muscles then stretch, just go out and run taking it easy, and/or do body weight exercises before hand to get the heart rate up.

Suggestion: Whatever works for you! Personally, I'm fond of dynamic stretching. However, as of late I simply do a few leg swings and kick throughs and then take off. Play around with a couple different strategies and see what works best. Remember, we all have different bodies, hot spots, and muscle/joint problems. There is no cookie-cutter warm-up.

5. Post-run. Post run is almost or just as important as the run itself. Make sure you get out of those damp, cold clothes as soon as you can. Even if you are dead and don't feel like moving, simply get out of the clothes. Your body will enjoy the dry, room temperature clothes. Additionally, eat or drink something warm. Coming home from a run in -5 degrees and then enjoying a cold protein shake and granola bar doesn't make sense. Throw some of that protein powder into a glass of hot chocolate, or make a couple hard boiled eggs. You'll love the extra warmth and your body will still get what it needs to help with recovery.

Suggesstion: If you travel places for your runs (like a park or track), bring a couple different sets of clothes to change into. This will help you control your core temperature when you're done. Also, bring a thermos with a warm beverage (tea, cocoa, coffee, or simply water). Not only can you hold it against your body and hands, but you also get a tasty treat post-run.

Feel free to comment below on other suggestions, gear, or cold weather stories!

And I would run 1,000 miles...

source: www.freepik.com

It's a new year and a new me. Well not really, but kind of! 

~Flashback to December 31, 2013~

While sitting idly getting ready to ring in the New Year, I was trying to come up with a resolution for the year to come. Options included:

• Stop biting my nails (again) 
• Stop drinking soda (which will lead into stop drinking colored soda, and then into a soda a month, and then into a soda a week. Again.)
• Unplug from technology at least once a week (virtually impossible)
• Run X amount of miles within the upcoming year. (Doable!)

I voted for the last option. Now it was time to pick a distance. 365 sounded nice. A mile a day. However, I run at least 2 miles everytime I go out - sometimes going for 13 miles. Well, how about 500? Meh, still doesn't seem like a challenge... 

So, what did I do? Well I went to +Google of course! I simple search of "running goals" showed that 1,000 miles was a popular choice.

1,000 miles. Let's break that down. 83.33 miles per month, 19.23 miles per week, 2.74 miles a day.

Sounds reasonable. I can easily run 2.74 miles a day I thought. Heck I can even double up and get ahead real quick.

As of today, January 5th, I have logged 21.84 miles.
That is 8.14 miles ahead of pace! Not too shabby.

Unfortunately, I think I am going to have a slight regression. See, I am a teacher. It's a pretty demanding job and time consuming once you factor in coaching. My thought is to crank out a mile runch (running during lunch), but I will have lunch duty from time to time. Also, I like to eat. I can also head out during my prep (45 minutes each - which means I can easily get in 6 or 7 miles). However, I would come back a sweaty, gross mess. Fortunately, I teach Health/P.E. (and pre-algebra), so this would be acceptable. The downside is, it's my prep! I need that time to grade papers, plan, mentor the youngins, and maybe even relax a bit.

With that said, the success of my goal is mystery. Though I am sure I can accomplish it, I would be lying if I said that everything is going to be just peachy. Stayed tuned for the end result!

"Whether you think you can, or you think you can't - you're right."
                                                               - Henry Ford

First and Foremost

Well, it happened. I started a blog. The main motivation behind my new media outlet is my adoring wife. She suggested that instead of posting all of my runs, rants, and experiences on Facebook to put it somewhere else.

Welcome to somewhere else! Though I do not have a definite theme as to what I will focus on, here are a few things that should be coming very soon:

* Tales and woes of reaching my goal of 1,000 miles for 2014
* Race reviews (currently in the Winchester, VA area)
* Rants, raves, and venting for misfortunes while running
* Highlights, fortunes, and positive things while running
* Maybe product reviews (Albeit boring because I have minimal gear, it might help someone!)
* What happens during practices (I coach high school Cross Country and Track)

With that said, I will try to post as much as time allows. However, being a dad, husband, teacher, mentor, and coach is very time consuming. Factor in time to run and my day is almost spent.

Any questions, comments, confessions, complaints, conundrums, and/or criticism is welcome!