Recovering the Satellites

Maybe you have noticed. Of course, there are probably so few of you reading my entries here that no one has noticed. Anyway, I have started titling my entries after the names of songs or albums. Now, if you are under the age of 25, you might not know what an album is. An album is a vinyl disc with lots of grooves that produces exceptional static with words and music strewn throughout. On this disc is a collection of songs. “Ah!” you say, “it is like a CD”! Yes, it is like a CD.

Now that we have the basics out of the way, I have decided to title the entry after a song or CD, and think about my running experience in terms of that title. Usually the title comes to me while running. Some of the more recent entries were named after Kenny Chesney songs. This one is named after a Counting Crows CD. So what does Recovering the Satellites have to do with running?

As I was running on Wednesday, I thought to myself, “I feel really good and my legs feel like they have recovered from the weekend”. The weekend included the Runner’s World Half Marathon (see Living Here in Allentown). There are general rules of thumb about recovery after racing. One idea is to allow one easy day of running for each mile run in the race. Some people take a couple of full days off. I tend to take the next day off and then ease into running until my body tells me that it feels good and I can set my sights on training for another race. However, feeling good and being recovered are not necessarily one in the same. This is where the satellites come into play.

During my run on Wednesday, the reasoning behind this entry and the subsequent titling of it in reference to a song or album went like this:

“Hey, I feel like I have recovered. I feel great today! Hmmm, but I know that all those little muscle fibers have not recovered. All those torn little cylindrical multinucleate cells composed of myofibrils (OK, I didn’t really think that) are like little disparate satellites dancing around under my skin trying to find protein to rebuild themselves. It must be a false recovery under the glycogen store guise. I need to recover the satellites. Hey, that’s the name of a Counting Crows album (Hah, kids these days don’t even know what albums are). I think that will be my next entry on my blog”.

The mind of a runner sure works in strange ways. We carry on conversations with ourselves. When running alone, how else can we run at conversational pace? Maybe I should title my next entry Talking Heads!

Living Here in Allentown

Maybe the title of Billy Joel's song should be "Running Here in Allentown"! I've run the Runner's World Half Marathon 4 of the last 5 years. It is one of my favorite races. It is not only the race itself and the great organization by the Lehigh Valley Road Runners (LVRR) organization, but there is always a great motivational speaker and wonderful host at the pasta dinner. The host is always Bart Yasso from Runner's world. Bart's love for the running community and humor always brings out the best emotions in the runners. This year, Sarah Reinertsen, one of Runner's World's heros from their December issue was the guest speaker. I won't go into the details but Sarah runs using a mechanical leg and has completed 7 marathons and participated in the Ironman triathalon in Hawaii. With her dream and belief in herself alive, she will be finishing the Ironman in 2005. She also ran the Runner's World Half Marathon this past Sunday. Her themes, as she was discussing her life, were believing and dreaming - to not give up, to keep reaching, keep working. I must admit, I did revisit her words while running the race on Sunday. I need to keep visiting with them as I try to qualify for Boston.

My run was just alright. I never quite dialed into the groove of the course - as beautiful as it is. The race went as my running has been going since January after the Las Vegas Marathon - a bit of a struggle. I rushed the first two miles getting through the crowds, finally settled into my pace and then raced with sporadic splits in the second half of the race. Everything felt a little tight, a little off-kilter, although my legs felt strong for the most part. I finally crossed the line at 1:46:59 about 4 1/2 minutes off my time from the previous year. However, I always look for good news in a race or at least ways to improve. Since I just turned 45, this race and each subsequent race at a new distance is an age-group PR! That's the good news!

The beauty of running is that we all win when we go out and participate in a race. No matter how I run, I truly feel like I have accomplished something. I rarely get that feeling elsewhere. The other winners are the charities that get supported by these races. The Lehigh Valley Road Runners organization has a great charity support program. The supporting community, runners, volunteers, not to mention Runner's World Magazine, give their time, effort and money to make this race one of the best organized, genuine and generous races being staged. One of my favorite activities is the Kids Races. The determination, exhaustion and eventual smiles on their faces upon finishing says it all about the running experience.

Although I might not be "Living in Allentown" anytime soon (although it looks like a nice place to live) I will always be "Running in Allentown" in the Runner's World Half Marathon. I must also say, If ever I could get a job at Runner's World, I'd move! :)

Somewhere in the Sun

Spring and sunshine has finally found its way to the Garden State. Over the last week, each run has had a backdrop of pure blue sky and bright sunshine even at 6:30 in the morning. The weekend runs went as planned with a hard 15 miler on Saturday and an easy 5 miler on Sunday. I like to test myself a bit a couple of weeks before a race which will be the Runner's World Half Marathon April 24. I am not sure I will go 1:42 but believe I can go under 1:45. No matter what the time, the joy will be just running it. It has great race organization by Lehigh Valley Running Club and Runner's World.

This week has brought the same weather although a bit cooler. Early morning runs have been in the 30's but still with the bright sunshine; shorts are still in order. While running over the hills and through the woods, I thought to myself, no matter where I am running, I am "somewhere in the sun". Sunshine in general just makes for a more pleasant day but when you get to see the sun rise on a nice brisk run, it is something special.

On your next run with the sun beating down on you, think of how lucky you are to be running "somewhere in the sun"!

Be As You Are

It has been two weeks since I have blogged but it hasn't been two weeks since I have run. I was "being as I am" in St. John on vacation for a week and adjusting to being back to reality for a week. In St. John, you can truly "be as you are" as opposed to being who you have to be. Running in St. John is a challenge due to the 45 degree (not kidding) hills (up and down), no shoulders, and drivers not used to having runners around. I always run a couple of days and take the challenge - especially the 4 mile trek from Gallows to the Westin that provides panoramic views of the Caribbean and St. Thomas. The hills are brutal but it is worth the hike. I always like seeing the goats and sheep along the way too - living their simple life. The runs always help me control (not) my food and drink intake or at least make me feel better about it.

I ran and worked out enough to ease into a week of good running as I prepare for the Runner's World Half Marathon. I have run 20 miles this week and will run another 20 over the weekend.

Running also allows us to "Be as we are". You can be wherever you want and whover you want on your runs. In some cases it is where dreams are born out of thought or possibly even where they die out of reason. I am me on my runs. I am not a corporate leutenant. I am not a puppet. I run voluntarily and freely. What else in life truly allows you to "be as you are"?

The Good Stuff

I'm typically out the door running at 6:30 a.m. With the sun rising earlier and the temperatures starting to rise, the morning presents the essence of running or "the good stuff". There is a perfection to the morning. Everything is still except for the birds chirping waiting to be fed, the deer ending their evening of activity, the cocks crowing letting the farmers know it is time to sow the fields and the sun rising up over the hills. Yes, although I live in NJ running out the door of my house affords me of "the good stuff".

I have had a decent couple of weeks of running with a good medium run of 15 miles last Sunday, short tempo runs and a couple of hill workouts. Next up will be the Runner's World 1/2 marathon in late April. It will be a family affair running with my niece and nephew.

However, it is time for vacation and the beauty of St. John which provides "the good stuff" in a whole different way!

St. Paddy's

Call it the luck of the Irish...the running of the green...but whatever it was, it wasn't expected. I haven't had a good 5 weeks of running. It has actually been a bit difficult to explain but it has been hard pushing anything more than 6 miles and any pace better than 9 minutes. I did get a couple of back to back 10 milers at an acceptable pace of 8:26 but in general it has been a struggle.

I signed up for the St. Paddy's 10 miler a few weeks back, after the LV marathon. I have run it before and last year was a master's PR for me at 1:17:55. I even contemplated not going yesterday because I really didn't know if it was going to be a fun time. The weather was perfect at about 42 dgrees and sunny. I told my myself to get out there, expect nothing and just have an enjoyable run.

I toed the line very relaxed and just waiting for the start. I was really expecting to be in the neighborhodd of 8:25's and just hoping to get in under 1:25. Well, I started out at about 7:40 pace and never let go of it keeping a consistent strong pace averaging 7:37 for the entire 10 miles. I really felt great! I beat last year's master's PR by 90 seconds coming in at 1:16:26. Truly, I was shocked and still not sure how it happened. Maybe I let my body heal for the last 5 weeks; maybe I approached it very relaxed, maybe it was the luck of the Irish. Whatever it was, it gave me some much needed confidence. It's funny how running can do that, just when you need it, it gives once more, something back to you!

Songs About Rain

Yesterday felt like a taste of spring. Today it is raw again! It was 43 degrees when I got out the door at 7:00 AM but it was raining - the more I ran, the harder the rain got. There is something about running in the rain that feels good - maybe it is just mingling with the elements, flirting with mother nature, dancing with the raindrops. Today, maybe it was just being able to wear shorts yet having cold, wet, numbing legs. Whatever it was, it felt pretty good!

Twin 10's

Sometimes your mind and body is disconnected. My mind wants to run....run races, run marathons, run long and far. My body has not cooperated over the last month barely running anything under a 9 minute pace. On Saturday, I left it up to the body asking it to perform if it wanted to run another marathon in Cleveland in May. In order to say yes, it had to run a 10-miler under 9 minute pace. It responded with a resounding yes and an 8:26 pace. On Sunday, I went back out for another 10-miler and also felt decent. Sometimes, the body and mind need reconciled.

Do Something

With my running not going so great these days, I have decided that if I don't run I need to do something. I have wanted to get back into strength training for a little while. I figure it is a good time to start a program and then as my running comes around to integrate the two. The key is to "do something" everyday for the body!

Listen to the Body

Geaorge Sheehan once said to listen to the body. It would tell you when it needed rest, was injured, or was ready to go. For a month, after the LV Marathon and my 5th marathon within a year, my body has been telling me to rest. I still have the motivation to get out on the road, still have the motivation to race but my body is telling me something differently. The energy in my legs and aerobic capacity seems different, different than it has in the last 4 years. I ran 8 miles today after 6 miles each of the last two days. I was registered for a half marathon and decided not to run based on how I have been feeling...thought I would go out for 10 but after 3 miles I cut it to 8 miles never getting under 9:15 per mile.

I'll listen a little longer but I hope the body starts talking back in more of a positive manner. I would like to run the Cleveland Marathon in May but my body is going to have to tell me that it is OK.

Lake Michigan

I'm in Chicago and decided to run by the lake today. All I can say is to be careful of the concrete walkway around the outside of the museum with invisible ice. I almost took a dip in the icey cold waters of Lake Michigan! The 5 miles were good though!

The Good News

Remind me that if I ever complain about the 25 mph headwind at the Las Vegas Marathon, that it could have been in 16 degree weather with a windchill of 9 degrees. Today, I ran my longest run since the marathon, 10.5 miles. However, it seemed that it did not matter which direction I was running, that I was always running into a headwind. It was 16 degrees so the windchill was about 9 degrees. During the run I thought about Las Vegas Marathon and running into that stuff headwind much of the way. I suspect it would have been much more interesting if it was 16 degrees instead of 52 degrees.

It did feel good to be on the road for an hour and half running for the joy of it with no watch and no time constraints. Its got me in the mood now to train again. On February 27, I will be running the E. Murray Todd Half Marathon, then possibly the Chambersburg Half Marathon in March and the Runner's World Half Marathon in April. I have a hotel for the Cleveland Marathon in May but have not committed with registration or air. I am already registered for my 5th consecutive Baltimore Marathon in October. I also realized today that I ran 3 marathons from October - January - not that I didn't realize it when I was doing it!

Finally - A good couple of runs!

It has been 2 1/2 weeks since the Las Vegas marathon and my 5th in the last year. Speaking of the 5th in the last year, a guy that was riding on the bus to the start of the LV marathon was running his 4th in 4 weeks and he was 60, so what am I complaining about.

Anyway, it took me a couple of weeks to re-adjust to some decent running. I had a cold, started a new job with a new routine, and had just run a marathon. Just yesterday and today, I had a couple of decent 5 milers and have run the last 5 of 6 days. Being closer to home with my new job, I can now run in the wonderful rural area of Millstone in the morning instead of concrete haven of New York City.

I am still contemplating running Cleveland in May. I think I should but my body needs convinced!!

Dichotomy

The marathon is a dichotomy - it will be one of the hardest yet easiest things you will do in your life.

First Recovery

After taking 5 days off for recovery from the Las Vegas Marathon, I got back out on the road today. It's was a great feeling hitting the pavement again for an easy 6 miler. I am also now unemployed - on purpose - as my last day with Medidata was Friday and my first day with Clinphone is Monday. Hah! Enough about work - it's time to prepare for Cleveland Rocks 'n Runs Marathon!

Las Vegas Marathon

There is so much to write about related to running the Las Vegas Marathon this past weekend. There is little focus on the marathon in Las Vegas because there is so much else out there. It felt like we were getting everything else in and just happened to have to run a marathon in the desert - it was truly in the desert with wonderful stiff headwinds. My nephew Shawn and I also did Las Vegas in support of Operation Marathon supporting the Victory Junction Gang camp for terminally or chronically ill children. This camp was founded by NASCAR's Kyle Petty and family in memory of his son Adam who died in a practice lap in New Hampshire. We signed up for a package where most of the proceeds went to the camp but we did get to meet Michael Waltrip and Kyle Petty. We also got to attend a benefit concert by Hootie and the Blowfish which also had other NASCAR drivers in attendance like Jeff Gordon and Robbie Gordon. I know marathoning and NASCAR appear to be strange bedfellows but my nephew and I love both and this was a great opportunity. Michael and Kyle ran the marathon and did great. However, the biggest victory was the $1 million dollars raised by Michael for the camp. I am considering running all future marathons for this camp. I will post more about the marathon and weekend on runnersthoughts.com.

Eating, Drinking, Sleeping and A Little Running

This is not what you think! It is taper week and I spend most of my preparation by eating (high complex carb, a little protein to continue the healing), drinking (lots of water), sleeping (at least 8 hours) and actually doing little running. These are the things that work well for me the week prior to the marathon. I feel a bit heavy on race morning but it helps a ton at mile 20!! I also like to run on the treadmill the week before (or a soft surface) to do what I can to not induce damage on the legs.

I will run 3 5-milers this week and then take a 26.2 mile jaunt through the desert!

Storm Trak

It's coming! 12 - 18 inches of snow with the potential for 20 inches. I did get a nice brisk 8 miler in this morning in about 10 degree weather. There is something fantastic about running in temperatures between 0 and 20. I believe it is the clean, crisp air that feels as refreshing as an ice cold water (or beer) after a run in the summer.

One week to go until Las Vegas - 26.2 miles of running in the high desert. This will be the highest elevation (3200 ft) that I have run. It does drop to 2700 ft on the strip. In NJ, my normal run elevations range from 150 ft to about 300 ft.

The weather is also looking good (of course, any weather outside of 20 inches of snow is looking good) with a 40 degree start and a 55 - 60 degree finish - perfect marathon weather.

Discipline Not to Run

For days that are deemed recovery or complete rest days, spend the time you would be running reading about running!

Tapering to me is having the discipline NOT to run or NOT to train. To me, it is one of the hardest parts of marathon training especially the week leading up to the marathon. Las Vegas Marathon in 10 days!

19 and 2

Its 19 degrees and 2 inches of snow...what a beautiful morning for a 10 miler! At least there is no wind!

It was such a beautiful, clear, crisp run this morning! I would much rather run in this than when the temperature pushes 90 degrees with 100% humidity. Your body warms and you can layer clothes until you reach that springlike temperature. It is not possible to do this in the summer - your body never cools.

I also noticed something about the way I run. I wrote a piece on my Runners' Thoughts website related to footprints in the snow. I experienced the same thing today. It was a light dusting of snow so my footprints left fossil-like impressions in the snow as did another runner's on my return jaunt. With mine, I could tell that my right foot slightly overpronates and turns a bit outward. I haven't noticed it before but may explain my bout with Plantar Facitis over the last year.