Columbus

I am running the Spirit of Columbus Half Marathon this weekend in Columbus, OH. I am excited to race again, but I am also pretty nervous. With triplets on the way, my window of opportunity to qualify for the Olympic Marathon Trials is closing rapidly. To qualify, I need to either run sub 2:19 for the marathon or sub 1:05 for the half. 2:19 seems easier to me, but I am going in to this weekend's race with the goal of running a fast half. Unfortunately, there is no prize purse for the race this year. That means 2 things: 1.) no shot at coming home with any cash and 2.) the competition will probably not be as fierce as it has in past years. However, my friend, Mizuno/Durata teammate and occasional training partner, Dave Fuentes, is also going to be at the race. Dave is in great shape and will be really tough to beat.

Hopefully the weather is at least bearable in Ohio. The course seems to be a good one--slightly downhill and point to point.

Stephanie is now 9 weeks into her pregnancy. We are starting to get really excited about having the triplets!! According to a website called "The Bump", the babies are the size of a green olive this week. Pretty amazing!

Triplets

Well, this makes 2 posts in one day! Steph and I recently found out that we are having triplets. . . . . . . .yes 3 babies!!! We were really shocked at first, but now we are just as excited as can be. Steph and I had tried for quite a while to get pregnant, and we were starting to get frustrated thinking that maybe it wasn't going to happen. Well, it did . . . . in a big way!

Plantar Fasciitis

I am about 10 days away from The Spirit of Columbus Half Marathon, and my training has been going pretty well. I have reduced my volume by quite a bit (hovering in the 70's for weekly mileage), so my workouts have been fairly solid. My best was probably a 5x2K session I did last Tuesday where I came through the miles in 4:59, 4:53, 4:56, 4:49, 4:46. However, I have started to develop a little bit of plantar fasciitis. I had this once before, and I ended up developing a heel spur. So, I learned a lot of different things to do to help alleviate the pain.

Since I started working at The Texas Running Company, I would say that about 1 in 3 people who come in are suffering from this painful inflammation of the arch. Here is what I recommend:
1. Stretch--the inflammation of the arch is often times a result of tightness in the calf. Make sure you stretch your calf before and after working out. I simply use the curb in front of my house to get a good calf stretch, but if you want a good product that helps you get a deep calf stretch check out the Step Stretch.
2. Use a tennis ball or golf ball and roll it under your bare foot to massage the tendon. A frozen water bottle also works well. I like to keep a golf ball at my computer--this helps remind me to massage the arch throughout the day. If you want something that may give you a little bit deeper of a massage, try Trigger Point massage balls and rollers or Foot Rubz.
3. Before getting out of bed in the morning, use a towel to stretch your arch and calf. Place the middle portion of a rolled up towel on the ball of your foot and pull your foot back to you. Most people have the most arch/heel pain in the morning as they take their first few steps. There is a reason for that--At night your foot relaxes and so does the arch. Throughout the day your arch is usually flexed, because you are using the tendon for walking, standing, running, etc. Another option is The Strassburg Sock (this keeps your arch flexed/stretched throughout the night to help alleviate those painful morning steps).
4. A final option would be orthotics. Two good options for runners that provide great arch support are Superfeet and Powerstep. However, if you are like me, you don't like adding anything to your shoe--I prefer my shoes light and flexible.

Take care of your feet, because happy feet mean happy running!!

Compression Socks

Since I started working part time at the Texas Running Company, I have learned a lot about several running-related products that I would have never tried before. One such product is CEP compression socks. With some pretty bold claims (5% improvement in marathon performance), I decided to give the socks a try. I was able to use my employee discount, which was nice since the socks come with a pretty steep price tag ($60 per pair of socks). For the most part, I have only used the socks for recovery (wearing them for 2-3 hours post workout), but today I tried them during my workout. Other than the fact that my legs were super hot (it IS August in Austin), I will have to say that I am impressed. I'm not sure they will improve my times significantly, but they definitely make my legs feel better. It's almost as if I can feel the blood circulating through my legs. They have also helped alleviate a lot of calf soreness when I wear them post-run.

To try them out, click the CEP link above or come visit me at The Texas Running Company (Austin Gateway location).

World Record in the Gulf of Mexico

Steph and I left Galveston Thursday afternoon on a Carnival cruise to Cozumel, Mexico. While on board, I thought it would be fun to whip out the Garmin and see how it would measure my run. (The cruise ship had a track on the top deck that was probably about 1/8 mile around.) I posted the map and stats below. The funniest thing to me was that it recorded my mile pace to be about 2:45 per mile. That's a world record for the mile. When I finished the 45 minute run, the Garmin showed me to have run almost 17 miles. So, you might ask why it was off by so much? Well, from what I understand the Garmin does not constantly track you while running. Instead it does so intermittantly. So, each time it picked me back up, not only was I farther down the track but I was also farther along with the speed of the boat as well. See the map below (Zoom out to get a better picture of the Gulf!!

Heat

Well, I have decided that my radiator just doesn't work well in the hot summer temps. Althought summer 2010 has been relatively mild in Austin compared to last summer, I have really struggled in the heat these last few weeks. I think it can mostly be attributed to the fact that this is the first summer I have really put in some intensity training. Typically, I will just use the summer to build up some good volume; rarely have I ever done any major summer races or workouts. Yet, here I am sandwiched between my disappointing Grandma's Marathon in June and the Spirit of Columbus Half Marathon in August trying to pound out some steady state runs and hill sessions. It seems as though my legs really crash about 5 miles in to a steady state or tempo run and at about 15 miles in a long run. It's a weird feeling--my legs just get rubbery and I feel as though I don't have a lot of energy. I don't think I am overtrained, and I am definitely going easy enough on my recovery runs. I think it just has to have something to do with the heat. Some people just don't handle hot training conditions as well as others.

With all that said, I am trying some new things out in my running. 1.) I am going watchless for a few days. Even though my last post included a pretty detailed workout tracked by my FR Garmin 405 and I like having that feedback, I am going to the opposite end of the spectrum. It is kind of nice not knowing how far or fast I am running, and I think it helps me listen to my body. Instead of constantly looking at how far in to a run I am or how fast I am running, I have just been running until my legs are tired and then I stop. 2.) Electrolyte tablets. . . . I try to drink lots of water (especially in the summer), but with as much as I sweat in the summer time I think it helps to take in some additional electrolytes. I like this product to help me stay properly hydrated. 3.) Stretching and strength. . . . . since it is difficult to put in the big miles in the summer, I have been adding some light stretching and strength exercises to fill out my training regimen. I also like to use a foam roller to help keep my Hamstrings and IT bands loose.

Garmin

I am finally experimenting with my Garmin a little bit. I have had it for about 7-8 months now, but I have never actually played with it much. Through the Garmin Connect page, I can track all my workouts (maps, elevation, heart rate, pace, etc.) and post them on my blog. I think that is really cool. I did this route this afternoon--it is probably the most common route that I do in my neighborhood. It was pretty hot outside, and I started at 4:30 p.m but it was a really good run.

In my mind, I am a Kenyan

In college, I had a huge Nike poster of Kenyan runners. In the foreground of the poster was a quote that read, "In my mind, I am a Kenyan". The Kenyans are the standard in distance running--they have been for several years now. Recently I began reading a book about Kenyan distance running called "More Fire: How to Run the Kenyan Way" by Toby Tanser. The book is a really good read with lots of insight into how Kenyans train as well as a great history of the rise of Kenyan distance running. Tanser also comments on the debate as to why Kenyans are so much better, so much more dominant than any other nation in the world at this sport. I am about a quarter of the way through the book, but already I am curious to learn more about "the Kenyan Way".

I came across a video about a group of Kenyans that train in New Mexico called AmeriKenya. I have actually raced some of these guys, most recently at the 2009 White Rock Marathon in Dallas. The video is phenomenal. One of the things that impressed me most was how these Kenyans were so in tune with their bodies--they know how to listen to their bodies. When they are supposed to run easy, they run very easy. When it is time to go fast, they run very fast. If they are feeling beat up, they rest AND if they feel good they run fast. This is such a simple philosophy, and one that very few American distance runners adhere to. The other thing that really impressed me was the confidence and positive nature of these athletes. Each one of them really believes they can be the very best. They are not easily discouraged, and they are always optimistic about their abilities.

You can watch the video here.

Looking Ahead. . . .

Well, I am back to training again. The new target is the Spirit of Columbus Half Marathon in Columbus, OH August 29. I am looking forward to this race 1.) because it is a shorter distance and 2.) I just cannot wait to race again (I feel the need to redeem myself).

The last two weeks have been pretty low in terms of volume and intensity, but I have had some quality runs. And, my legs are starting to feel pretty good again.

Last week, I tiled our bathroom floor and my legs were really sore from that. But, I am happy to say that the project is finished, even though it may not look that great.

Lessons Learned

For the second time, I found myself very disappointed after finishing Grandma's Marathon. After having such a successful Spring, I just knew that this race was going to be my ticket to the Olympic Marathon Trials. Yet, only 8 miles in to the race I was simply hoping to finish. Even before the half way point my legs were shot, and my pace slowed to well over 6 mins. per mile. I sulked over the race for about a day, then I was able to reflect on the experience and learn some valuable lessons. Here is what I learned:

1.) God has blessed me with a healthy body and a great ability to run. My mother reminded me of this shortly after I finished the race. She said that many people cannot run at all and certainly not at the level that I can. I never need to take this for granted.

2.) I have a great support system! I am so thankful that I have a wife who supports my running goals and dreams. My favorite thing about finishing a race is seeing her beautiful face. I also have a very supportive family. My parents flew all the way up to Duluth to watch me run--it was great having them there. My sister, Monica, updated my progress on facebook, and my brother followed my progress on the computer as well. The support of my family makes my successes sweeter and helps me persevere through my failures.

3.) My body is the best compass I have as a runner. In my quest to run a trials standard, I neglected to heed my body's warnings many times. Looking back at my training, there were many times when I was probably pushing too hard and my body was screaming for me to back off, yet I kept surging ahead. I need to be more disciplined in this area and always trust my body's feedback.

4.) It's just a race! I think I put WAY too much pressure on myself to hit the standard at Grandma's. I was so nervous on Friday, I really couldn't think about anything else. In the grand scheme of things, this was just another race, and there will be other opportunities to hit the standard. The stress I put on myself to qualify really took the joy out of running the race. I love running, and I do not want to lose sight of that. If it's not fun, I need to re-evaluate why I'm doing it.

5.) Running has given me a chance to experience so much! I have traveled all over the U.S. running races, and I am so fortunate to have had these opportunities. I have also been able to meet some remarkable people. At the Grandma's expo, I was able to have my picture taken with running legend Dick Beardsley (probably the most motivating person I have ever met.).

6.) Finally, I learned that there will always be obstacles on any journey. Of the last 5 marathons I have run, this is the first one that I did not feel was a success. That means 4 out of 5 were great experiences! This is just a little bump in the road. The important thing is to get back on my feet and try again.

Looking ahead. . . .

My plan is to capitalize on my current fitness level. Even though the Grandma's race did not show it, I am very fit right now. So, I will be racing a couple of half marathons in August and September. The goal for these is to go out, race and have fun competing!!

anxious

There is nothing like finally making it to the starting line of a big race. After months of preparation race day finally arrives and you are left to attend to your nerves and await the gun to fire.

I have really been training hard for Grandma's Marathon since early March. The race is just over a week away, and I am really starting to get anxious. This week I have cut back a lot in terms of mileage. I had one quality session of 8x1000 on Wednesday, and it felt pretty good and easy. Saturday, I will do a 12 mile run with some 3 minute pickups, but for the most part my heavy training is over. These last few days are really designed to just help my legs feel good. The last few easy runs have been fun--I can definitely feel some of the spring returning to my legs.

10 day forecast is showing a high of 65 with a 60% chance of showers for race day. That would be fine with me!

Mizuno shoes

I am less than 2 weeks away from race day! I had my last real long run over the weekend. It was 17 miles with 13 in the middle right around race pace. It really didn't go very well. I was sore for much of the run (probably some lingering soreness from the repeat mile session on Wednesday). I ran the first 7-8 miles pretty strong then started to fade a bit. I actually stopped after 12 miles at race pace and just cooled down for the remaining miles. Yesterday (Monday) was a day off, and it made a big difference in how I felt on today's run. My legs felt as though they had a little spring in them.

As of 1:30 today, it is 52 degrees and rainy in Duluth. The 10 day forecast shows a high of 66 and a low of 55 on Thursday, June 17. I can only hope that the temps don't get any higher than that for race day.

Above are images of the shoes I have been wearing. I am fortunate enough to have a regional soponsorship through Mizuno where I can get some free shoes. I have been training in the Mizuno Wave Precisions. They are a lightweight trainer with good support and excellent breathability. Plus, they have a really good color scheme. I will be racing in the Mizuno Musha 2. These racing flats are light but have great support for those longer races such as the marathon. I can't say that the colors are very flattering, but they definitely catch people's attention out on the race course!!

Last Week of School

I only have two days left at school until summer break. It is kind of surreal--I am looking forward to the break but there is a lot of uncertainty looming. I made the decision to get out of coaching for a couple of years to focus on my running. Coaching has been very good to me, and I have had the pleasure of working with some very remarkable kids. However, I think the time committments have just become too demanding for me to continue to give adequate attention to both coaching and training. So, I am hoping to find another job in the coming months where I can make money and still dedicate myself to running.

In these last few weeks before Grandma's, my training has been going very well. Yesterday, I met my coach and friend Derick Williamson at Austin High School for some mile repeats. The air was thick with humidity making it difficult to breathe at the end of the workout, but overall it was a quality session. I did 6xMile with 3.5 mins. between efforts in 4:45, 4:39, 4:37, 4:38, 4:41, 4:32. This week's mileage will drop significantly as I begin to taper for the marathon.

Three weeks to go!

I finished up the week with a bang. On Friday, my friend and Durata/Mizuno teammate David Fuentes drove up to Cedar Park to do my workout with me. We ran a 10 mile tempo in the Block House Creek subdivision. The miles were as follows: 5:43, 5:17, 5:24, 5:20, 5:14, 5:18, 5:14, 5:12, 5:12, 5:04. After weeks of training alone, it was great to have David there--he certainly hepled me grind out those miles.

Friday night we headed to DFW for our friend Doug's wedding. We stayed in Lewisville with Stephanie's parents. I did an easy 10 Saturday morning and a 22 miler on Sunday. The 22 felt great (I ran the first 17 at 6:20-6:40 then cranked the last 5 down to 5:15 pace). I forget how different it feels in DFW--there is very little humidity compared to Austin.

Finally, I was able to take Memorial Day off. It was my first day off from running in quite some time. The picture is of Steph and I at Doug's wedding.

Only three more weeks before Grandma's!!

Grandma's Marathon

Well, it's been quite a while since my last post. With summer approaching, I should have more time to update my blog. In June, I will be running Grandma's marathon for the second time. I ran it before back in 2007. It was really hot there that year and my training was pretty weak (I finished 42nd? and ran 2:32). I am hoping this time around will be much better. Since March, I have been training under Derick Williamson at Durata Training. He has had me doing some really good stuff in preparation for the race. The goal is to get under the qualifying standard for the 2012 Olympic Marathon Trials (which will be held in Houston, TX). In order to qualify, I will need to run under 2:19. My current personal best is 2:20:35. My workouts so far this week are below:

Sunday--25 mile long run (ran from my house in Cedar Park to the state capitol building); 2 hours 33 mins.

Tuesday--8x1 mile on the track with 3 mins. rest between each mile. I ran these in 4:46, 4:46, 4:47, 4:45, 4:45, 4:46, 4:43, 4:39

Wednesday--12 miles easy at Brushy Creek Trail (this is one of my favorite spots to run in Cedar Park)

Thursday--8.5 miles easy in the morning with my good buddy Kevin Irwin; 7.5 miles easy in the evening

Our new cat

Meet our new cat, Justice. We now have a Grace, Mercy and Justice. This new little guy is a real ball of energy most days. Steph and I captured this picture a couple of weeks ago. We thought it was pretty funny that they wanted to snuggle together.