Woo! What a Lady! What a Run! Grateful…

I’m in a great mood as I write this because I had the rare chance to run with my wife. Normally she is off on a pace far beyond what I can handle. While I know she was holding back at times, I kept up with her for the full five miles! I hadn’t run a five-miler since October ’12, so, the distance in and of itself was something to feel good about today.

It was the next step up for my weekly long run en route to April’s Country Music Half Marathon in Nashville. But, to do it at a 10:57/mile pace?! For real runners, that is a sleep walk, but, for a long run when I’m consciously trying to rein it in, for me, to run five miles at a pace faster than any 4+ mile run I’ve run before, this was fantastic!

So, I’m thrilled with the run, the distance, and the pace. And I’m thrilled with the fact that “quality time” for my wife and I now, sometimes, is characterized by enjoying a good run together. Running it quickly and getting to spend the time with her while doing so makes me a happy man. I’m also thrilled with the fact that I was able to take a step forward in my plan to complete my first half marathon without my hamstring didn’t objecting.

Looking back on these things, in combination with a great morning spent visiting a friend’s church in Greensboro with my wife and kids and it makes for a great Sunday evening.

My total mileage for the week was only 9 miles, instead of the scheduled 10, but, this was due to the fact that we had a pretty good sleet/freezing rain storm Friday afternoon – my scheduled run day. We had early dismissal from school and, by the time we got home and had lunch, driving anywhere was a bad idea. Not only that, but, even jogging around the neighborhood was out of question because of the ice that coated the roads. So, I resorted to my Garmin’s ability to keep track of my distance while I did laps around my yard in a 23 degree sleet/freezing rain downpour. Instead of the scheduled three I stopped at two miles and, when I came in, I had a clear, solid coating of ice on the brim of my hat as well as on parts of my sleeves. I was happy simply to have gotten that run in.

My weigh-in average for the week added on to the 219.5 pound plateau that I’d already been riding for two weeks. Unfortunately, my blood sugar average for the week also went up for a second straight week.

I simply need to be more disciplined and careful in what I’m eating this week: less carbs. I’m also going to try to cut back on my nut consumption. I’ve become a bit of an addict – especially to almonds. Finally, I need to break out of the non-running day rut that I’ve been stuck in of late that finds me doing strength/core workouts that have very little value in terms of cardio. I’ve got to start cross-training with some activities that keep my heart rate up. If I can be a bit more disciplined with my intake and more aggressive with the cardio aspect on my non-running days, I think I’ll start to see some positive returns.

Last, but, not least, if you haven’t already read it, please check out the post I put up yesterday on my other blog about some neat things that are happening in my life, in memory of my Dad, thanks to the gracious kindness of The Hands And Feet Project, the organization that I am fundraising for through my Beards, Hands & Feet Project effort. Check it out!

Finally: A lock for the iPod mix that will provide the soundtrack to my first half marathon effort at the Country Music Half Marathon in Nashville on 4/27/13 – “Until My Heart Caves In” by Audio Adrenaline

Constant Redirection

I’ll be posting my normal weekly reflection tomorrow, but, tonight I wanted to take the opportunity to share some great news that has a good deal to do with the motivation that I have in growing unruly facial hair for months before attempting to complete my first half marathon. Please take a few minutes to jump over to my other blog and check it out. Much thanks in advance for doing so!

Head Colds & Hound Dogs

Yes, this is my typical running/dying face.

And the beat goes on! We’ve wrapped up two weeks of the official half marathon training schedule. I started last week out with a four mile “long” run and progressed through the week with some core/strength training at the house and a pair of quicker three-mile runs. I started this week with yesterday’s four mile “long” run and plan to do another pair of three-milers this week, along with the strength/core workouts. Next week, per the training plan, I’ll bump up the “long” run to five miles.

This week’s long run was an improvement over the last one since my problematic left hamstring wasn’t throbbing at the end of the run like it was last week. I ended the run with the same routine as last week, though, using my Stick to massage the back of my left leg as part of my stretching cool-down routine.

The only thing I can even begin to complain about during that run, in fact, is the head cold that I had. It left me pretty drained for the rest of the day after the run and I’ve been just hanging around the house under the weather all day. The head cold, in addition to the dog that chased me on my Friday 3-miler, marks the beginning of my official list of things that ruin a good run. I’ll keep you updated on that from time to time as new inconveniences pop up.

I will say that I’ve been experimenting with the use of compression shorts and socks while running and that I truly think they benefit me. See, at 218 I’m a bit of a chunky runner and my extra carry-on baggage (I’m talking about leg fat! Get your mind out of the gutter!) flops around quite a bit and I think that, after a couple of miles, that excess random movement becomes a real drag in terms of running efficiency.

But, with the compression socks and shorts, everything stays in line and I really seem to feel better toward the end of the run than I think I would without it. I haven’t even tried keeping the stuff on for a while post-run to experience what most of the research out there is suggesting the real benefit of compression wear comes from – post-run recovery. That will come, though. I just ordered my second pair of compression socks and they should be in by next weekend.

Both my weight and blood sugar went down this week. We seem to be headed in the right direction!

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On a side note, I would like to mention the fact that part of the reason I’m taking on this half marathon is to benefit the work of The Hands And Feet Project which provides family style care in homes for orphans in Haiti. Please check out their official page and my Beards Hands & Feet Facebook page to find out how you can help (you’ll find out what all that stuff is on my face in the picture above, too!).

 

14 Weeks and A Taper To Go

After taking a conservative course with my left hamstring/pes anserinus bursitis issues through the holidays, I officially commenced my half marathon training the first week of 2013 with three runs totaling 8 miles. My plan is to work up to a three run schedule in which my two weekday runs are each three or four miles long and my weekend long run builds progressively from week to week so that it is up to 10 miles with 3 weeks to go until race weekend. From there I’ll taper for the last two weeks before, hopefully, arriving at the starting line in Nashville fresh, healthy, and ready to give 13.1 miles all that I have.
Just two weeks in, though, the expectation that this would be a learning process is proving to be well-founded. I’ve probably tweaked my weekly mileage schedule for the 16-week plan three or four times now. I can only guess that my last tweak won’t turn out to be the final one.
One thing I am confident of, though, is that the principles behind my training schedule will remain the same:

• Progress in weekly mileage and weekend “long run” distance in a conservative and gradual manner
• Employ frequent cut back weeks allowing my legs time to recover from each new step in the plan and, hopefully, avoid further injuries
• Employ core training exercises on non-running days to improve stability and strength

Additionally, I intend to maintain a consistent weekly schedule:

• Sunday – long run – focused on a slower pace, longer distance, and a heart rate consistently below 80% of my maximum heart rate
• Monday – rest day
• Tuesday – weekday run of 3-4 miles at a 10-11 min/mile pace on a local trail or, occasionally, a treadmill at the local Y
• Wednesday – elementary school running club – leading a group of students who, at this point, are covering about two miles using a walk/run ratio of 3:1 over the course of approximately 25 minutes after school each Wednesday – core strength training exercises in the evening at home
• Thursday – core strength training exercises in the evening at home
• Friday – weekday run of 3-4 miles at a 10-11 min/mile pace on a local trail or, occasionally, a treadmill at the local Y
• Saturday – light strength core training exercises at home

One of the keys to making this plan successful is going to have to be making adjustments as I go. For example, I made the foolish decision to include core exercises that targeted my hamstrings (including one that I’d never tried before) yesterday, one day before my long run. While it didn’t bother me during the run, I could feel a throbbing sensation in my left hamstrings that I know wasn’t good as soon as I started my cool down walk at the end of four miles today. I have to be more cautious and conservative with my hamstrings by more sensitively managing the timing, amount, and intensity of hamstring-specific exercises throughout the week so that they have a chance to be challenged and then to become progressively stronger over the course of this training plan.

On the health front, my blood sugar average for the week continued to improve coming down to 91 from last week’s 96. While my weekly average weight was static from the week before at 220.9, after a rough start to the week, my Saturday weigh-in was a welcome sight at 218.2. I strongly believe that I’ll be back to my pre-holiday low of 214 in a couple of weeks. Then I will continue chipping away at this excess shell that I’ve been building up and adding on to since I graduated from high school.

In terms of my fundraising effort for The Hands And Feet Project, I’m happy with the progress. So far, due to the generous support of a number of friends and family, I’ve raised $475 to benefit an increase in capacity for The Hands And Feet Project’s orphanages in Haiti. I’m so thankful to each person who has agreed to fund my “no-shave November” facial hair’s continued growth at a rate of $5 a day and I’m feeling optimistic that more will step forward in order to ensure that the whiskers keep growing until April 27 when I run in the Country Music Half Marathon in Nashville, most likely resembling Forrest Gump, more than myself. If you’d like to learn more or to just jump on board, please check out some of my posts on the topic on my other blog and, also, to  check out The Beards, Hands & Feet Project page on Facebook.

All proceeds will be sent on to The Hands And Feet Project to support their mission on providing family-style care, education, and shelter for orphans in Haiti. Each donation is a major boost of inspiration for me to keep doing whatever I can to train and make sure that I can complete the Half in Nashville. Thanks for your support!

Country Music Half-Marathon/Beards Hands & Feet Project – Training: Week 1

Oops! I should’ve looked at the written plan. I was scheduled to do 3.5 miles as my long run this week, starting out the 2013 countdown to my first half marathon – April’s Country Music Half Marathon in Nashville. But, for some reason, I had it in my head that I was only supposed to do three. Well, at this early point in the training plan, I don’t think it will make a big difference. I’ll simply trade out one of my standard three-mile weekday runs for 3.5. Then, I’ll get back on schedule with next week’s long run of 4.0 miles. Then I’ll have thirteen weeks to gradually increase the length of my weekly long run to 11.0 miles before tapering for the 4/27 Half. The oft-advised (according to several training plans I’ve studied) notion of not going the full distance of the race being trained for sounds just fine to me. No need to risk going to far and breaking down before I get to the starting line. From all accounts I’ve come across, the adrenaline of the event will be enough to take me the final 2.1 miles past my previous long of 11 miles once the big day arrives.

My basic plan throughout this training schedule is this:

Monday: rest
Tuesday: run three miles – normal pace
Wednesday: lead the light run/walk group at my elementary school’s running club and then get some core/strength training in in the evening
Thursday: run three miles – tempo pace
Friday: core/strength training
Saturday: rest or core/strength training
Sunday: long run – at a slow pace – below or as close as possible to staying under 75% of my maximum heart rate

ALL THAT YOU CAN’T LEAVE BEHIND by U2

I’ll be surveying my music library throughout this training process in order to find cuts that may be good candidates for my race day iPod mix. Today I listened to U2’s ALL THAT YOU CAN’T LEAVE BEHIND and, in relation to some of what is going on in my life outside of running and in relation to running itself, the album offers some great inspiration. “Walk On,” “Stuck In A Moment,” “Beautiful Day,” and “Elevation,” are the most obvious choices, the first two being more for their lyrical themes. But, I do think that lighter, slower tempo songs will have a place in the mix as I attempt to steady my pace in the longer runs in order to make it all the way to the end.

If you are somebody with half-marathon experience that would be willing to share your advice, I’m all ears, so, please, comment below. Likewise, if you would like to learn more about The Beards, Hands & Feet Project and why I’m doing this, comment below or visit one of the following pages:

My Beards, Hands & Feet Project blog thread

The Beards, Hands & Feet Project Facebook page

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On the weight loss/diabetes blood sugar reading front, the holidays have taken a toll. That being said, thanks to some self-discipline and a reasonably consistent exercise routine, I only gained five pounds this year from Thanksgiving through Christmas, compared to ten pounds during the same period the year before. My blood sugar followed a similar pattern and both are now headed back in the right direction.