Week #4 - Post-Purple out and oh, so many miles

Purple Out - Amazing evening and thank you, thank you, thank you to everyone and everything you did to make it a memorable event both emotionally and monetarily.  Thanks to the Cheerleaders for the pop shoot and ribbons; CAM North 1st grade for all of the items they sold and many they made or thought up; the pledges and straight donations; and those who ate our walking tacos.

A big congratulations to senior (and 1st grade intern) Erin Daugherty who hit two free throws and the game winning layup in the final 24 seconds of the game to lift the Cougars to the upset victory.  Her and Alyssa Kragelund, along with many others, played their hearts out in a effort to bring the victory home.  Erin said, "I really wanted to win this game."

It was fitting that the money raised during the t-shirt sales and the fundraising that night, pushed us over the goal of $7,000 and where we stand roughly today is just over $8,000 raised.  Our new goal is $10,000 with the expectation of reaching it soon.

Last Week Training - I've hit the vast majority of my miles and all of my dates in my training the most recent two dates had me run 10 miles on Saturday and 12 yesterday.  Today my legs feel great after this unprecedented total and my fourth week begins tomorrow.  I've been stretching and doing extra exercises that are important in this process.

Week #3 - Upping those miles AND PURPLE OUT!

I'm late this week as this and the next couple have been filled with games along with other obligations.  The good news is the miles went from mid-30s to 50 AND so far it's felt very good, like I'm stronger and more prepared.  This is great going into Purple Out Night on January 17th at CAM High School as the confidence I now have will help me deliver the message we intend to convey Friday.

Monday - Rest & Yoga  Done!  20 minutes only (meetings)
Tuesday - Interval Training (3x2000m, 3 minutes between each) 10 K pace, 8 miles  Done - 7 miles though...shaved one for the treadmill
Wednesday - 3 miles Done- 3 miles
Thursday - MLR - 10 miles (Medium Long Run) at an easy pace - Done - 9 miles (one for the treadmill)
Friday - 4 miles
Saturday - Tempo - 8 miles with 30 minutes at Marathon pace in the middle
Sunday - Distance - 12 miles at an easy pace.
    Total distance:  50 miles

We picked up the 416 T-shirts for the Purple Out on Wednesday and distributed them to the various buildings and individuals.

The 1st grade is doing a bake sale titled - "Bake for Kate" and doing a table with homemade items

We're having a walking-taco bar for a free will donation and the 1st graders are also selling pencils and other items.

We are asking for pledges per point scored (individual teams, combined, girls, boys or both).  So you can plan ahead, here are the scoring averages for the four teams:

Girls - CAM  33  Boyer Valley 47;  Boys - CAM 39  Boyer Valley 52

We will be stopping at the end of the 3rd quarter of the boys game so their 3 quarter averages are:

Boys 3 quarter average - CAM 26  Boyer Valley 33

Come out and support our cause, it promises to be a great night!

Week #2 - Rest, nutrition and more miles

Last week reflection and results:  I did all of my runs and about 80% on my exercises and stretches.  Had to do the long run on the treadmill Sunday morning due to the cold which was not a lot of fun, but I've got to do what I've got to do.  Feeling good physically and mentally ready for more intense intervals this week.

Week #2, 15 weeks until the race:  Generally speaking still lower miles at 33 minimum, stepping up the interval training, getting a "rest" day and it looks to be warmer, so maybe no treadmill.

Monday, Day 1 - Rest, but I will be doing P90X Yoga on these days to help with stretching.

      Done - Went really well, though having to set up the late start phone call got me out of "Yoga-belly 7"

Tuesday, Day 2 - Seven miles of interval training.  Three sets of 800m-600m-600m with four minutes between sets and 30 seconds between running them at 5k pace.

Wednesday, Day 3 - Four mile run

Thursday, Day 4 - Tempo Run - Seven miles - two 15 minute marathon paced runs in the middle with five minute recovery in the middle.

Friday, Day 5 - Four mile run

Saturday, Day 6 - Three mile run

Sunday, Day 7 - Ten mile run

Total Miles - 34 miles

Nutrition - Mixed bag, still having to cut some of my "grazing" as watching the Iowa game on New Year's Day proved that and now that most of the Christmas candy and cookies are gone I can really cut out the sweets.  Meals have been healthy and good.  We will have to do the sweet potato chips in the microwave more often, they were yummy!

New Year's Lifestyle changes - talk about a jump start!

**Quick Note - Thank you to the amazing donations that came in New Year's Eve!  $775 total in a matter of minutes after I posted a reminder on Facebook.  Thanks Shane & Suzanne; Missy, Craig, Jack & Ellie, Jodi & John; and Trace & Michael Wyatt!

A notable Anita citizen told me last year how "sad" it was that he's won several weight loss competitions, that he's been heavy enough to loss enough to win and then gain it back.  Thus the cycle we face with getting on the New Year's Resolution train, where we start and have a good month or three and then forget to embed these short term changes into our long term lifestyle.

New Year's Day run - Starting the year off right!

Too often it's about the number, a certain weight most often or a number of miles, or times going in the gym, number of calories a day, etc.  This is a recipe for disaster as we are all perfectionists and once we make a mistake we feel defeated and off the proverbial "wagon" we fall.

I've always liked keeping it simple and Coach "K" at Duke illustrates this well as he has one rule for his basketball team - "Don't do anything that will embarrass you, the team or your family and doesn't make you a better player." (or something like that).  Rather than a long list of "dos" or "do nots" this incorporates all those situations that fall outside of those lists that players are good at finding the loop holes from.  Likewise, rather than a set number, or specific resolutions, I'm going to offer general lifestyle changes that I can reflect on week to week, month to month and feel better in the long run about my changes.

Spiritual Change:  I am going to read the Bible at home and pray more often.  On the average I probably read it twice a month last year, and this year I'm going to do one of those Year plans to read the whole Bible.  It's on my phone, so if I don't sit down during my dedicated time (morning usually) it will be with me during the moments I'm searching to fill.  I will also pray for others, for the things I'm doing and just in general to slow things down and focus on God in my life.

Nutritional Change:  I'm going to pay even more attention to what, and how much of what I put into my body.  Obviously I've put in the physical time over the past few years and I'm still not where I want to be, and most of that has to do with the type of foods I enjoy and the amount I consume.  I will look for healthier options (which are usually always there) and I will cut down on some things that are embedded in my lifestyle right now.  This doesn't mean "diet" it means making a change and sticking to that change AND allowing yourself to fail once in awhile, but not reverting back.  Also, water, water, water, water...all day long.  I've been pretty good over the last couple months but continue this trend as it is the easiest change that produces dramatic results as well as boosting all other efforts.

Physical Purpose:  My workouts will be more purposeful and intense and starting with the marathon training is a perfect way to kick start this process.  Before it was just about miles, or burning calories but now it's about focus on short term goals that are consistent, focused and intense.  No skipping allowed and after the 16 weeks is through I will take that momentum into the rest of the year.  I'm charting the miles, the types of workouts and have included strength with the miles, exercises and stretches as well.

Family/Community:  No real changes needed here, just a little more organized in efforts in both so I can be more efficient to accomplish more and get more done. 

While my overriding priorities would be God, Family, Self I am moving "Self" ahead of "Family" it terms of making these changes as I need more attention paid to the physical and nutritional aspects of myself.

Thank you and here's to a great 2014!

Week #1 - Getting a Good start

Pre-training is over and now it's time to get serious.  Sixteen weeks from now I'll be running in the Boston Marathon, something I'm not sure I've totally wrapped my mind around.  Two years ago, when I trained for Chicago, I trusted my workout plan and stayed 90% true to it through August and then about 60% the final two months.  I am going to aim for 90-95% for the entire 16 weeks including cross training.

Every Day:  I MUST do my running exercises before I run and my stretches afterwards.  No cross training until January 6th as directed by my ENT doctor.

Dec. 30 - Jan. 5
Monday:  Five miles no pressure running - forecast makes it sound like I'll be on the treadmill.  We'll see.  Can do anytime as I'm off on break.
  
       Done - I went five miles around town, did my exercises and stretched afterwards.  Added a little core to that so I hit my goal 100%.  Darn Nike Plus ap fell victim to Squirts quick start yanking the leash out of my hand and me chasing him, to the delight of Mike Tibken driving home for lunch, to Hilltop.

Tuesday:  Six miles of tempo running.  One three and 1/3rd miles at marathon pace.  I have a doctor's appointment in the morning, so looking like an afternoon run outside hopefully (maybe in the snow with my new yaktracks).
      
      Done - No snow today, so I ran from my house to Akers and back after my very successful Doctor's appointment.  Infection is under control and things look great and I'm breathing like I did when I was 18!  It must have done the trick because I ran a 8 minute 50 second average with 3 of the 6.72 miles at a 10 minute pace.  Again, the phone ap didn't track me 100% as my battery wasn't fully charged, so I'm not 100% sure about my pace on my three miles of "Marathon Pace", but it had to be around 8:30 a mile to bring that average down.  I also did my exercises before and stretches after, so again 100% hitting the goal.

Wednesday:  New Years Day - four miles.  Good thing, going to have to squeeze it in between waking up from New Year's Eve and the Outback Bowl party.

      Done - Had to shovel some and got comfortable with the weather so grabbed Squirt and went for three miles, not four, in the snow and with my new running Yaktrax.  Felt really good and took the picture that's on my most recent post.  Discovered it was only 5 degrees, which is amazing figuring I usually don't run outside if it's below 10 degrees.  Didn't stretch or do my exercises, the game was approaching faster than I wanted so I just went and then got ready for that.

Thursday:  Tempo again (6 miles), three 3/4 mile stretches at marathon pace with four minute breaks between.  Still off from break, so will do, most likely, in the afternoon.

      Done - Did my six miles on the treadmill and I will say the ONLY advantage is that you can control the pace.  But I hated every second.  It was 5 degrees and windier than the other day.  I did four marathon paced runs, not three and did my exercises and stretches.

Friday:  Back to work, so I'll do my three miles in the morning either outdoors or on the treadmill.

      Done - Did my three miles in the morning at the HWC... did the exercises.

Saturday:  Just a two-three mile jog easy through town, or at the HWC, easy.

      Done - The two in the HWC after basketball tournaments

Sunday: My first long run, an easy paced 10 mile run.  Most likely start at home, got out and around the lake and add a two mile loop coming back.  After church.

     Done -  Did the ten early Sunday morning before church on the treadmill.  Wind Chill warning kept me indoors.

Total Miles:  37  (Actualy 35.5 miles)

Pre-Training week review:
I did 27 miles of just running.  Over half the time I did my stretches and my exercises.  No core or cross training as directed by the doctor.  I overcame a slight hamstring and calf pull from running at the lake on snow covered trails.

Run at Lake Anita 12/27

Obstacles - current and how to overcome them.

Today is as good of a day as any to talk about physical obstacles in training for and running a marathon.  The time is right because several things have happened over the past few days.

Lake Anita run 12/27 with Squirt & Val

Sinus/Nasal Surgery:  I am a full two weeks removed from my surgery, one that I'm extremely happy with and can see a marked improvement AND have been give a plan to ensure the best possible odds of keeping my symptoms at bay.  With that being said, I got a call from the Doctor's office and they had discovered (through a culture) that I have MRSA and am now on a different anti-biotic.  I almost wonder if I haven't had it for a long time as I was congested for most of 2013 in the worst way, beyond what I should have been even with my issues AND I don't feel any different than I have for most of 2013 (actually feel better obviously).  I do have to wait another 10 days before I can cross train, but other than that I can log my miles and start my training on the 30th.

Hamstring/Calf:  Today's run at the lake was enjoyable, but the combination of running on ice in Cedar Rapids for three days and lifting my legs higher through the snow covered trail has my calf and hamstring on my right leg a little gimpy right now.  Add my left hamstring to the mix as it has never totally recovered from the Chicago 2011 marathon and I could have multiple excuses for stopping my training.  I will probably steer clear of the lake until the snow melts, but it will take those spots feeling worse after treatment tonight for me to not run tomorrow.  I've discovered the magic of ice and light stretching as well as Tylenol in combating the little aches and pains that put us down on the couch.  I had a knee issue in November, but ice and new shoes took care of that, as well as rest (which ultimately can be the best answer) for a couple days.

Asthma:  I developed Asthma seven years ago and take a daily controller once a day.  While I've never really had an "attack", breathing gets difficult if I skip a couple days and I will use the normal inhaler on occasion before I work out.  I don't think of this when I'm actually running IF I've done what I can to control it, but if I don't I can tell immediately and I have to "gut" out a "tight" run.

Weight:  I'm going to list weight as an obstacle, because ultimately it did contribute to my disappointing time at Chicago.  Two months from the race I was in a good position and then I didn't watch my nutrition as well as I had the previous five months.  I will blog about my nutrition (once the holidays pass) but I have made some changes since finding out about getting to run the marathon and I am shooting to be my lightest in some 20 years to help my body haul itself from the start to finish.  Also, be aware of what it is I'm eating so my body is as efficient as it can be.

Age:  I don't acknowledge age as an obstacle.  I threw it in here because we tend to use this as a primary reason for not getting out and doing what we like to do.  Young people get injured, have pains, do damage.  Your body will always respond by making itself stronger after a workout.

Bottom Line:  While any, or all of these things can hit me at any given moment I feel 100% better after my run and that includes days I feel great.

Pre-training Week

After 10 days off from a successful sinus surgery, I get a full week of just logging miles and prepping for the 16 week schedule.  My cross training will be limited as I have to wait until Jan. 6th until I can weight train to do anything too strenuous from the surgery.

Goal:  3-4 miles a day outdoors if possible; Stretch and do my running exercises before and/or after each run.

In Cedar Rapids Dec. 22

Dec. 22 - 3.5 miles outdoors...stretched
Dec. 23 - 4.0 miles Treadmill :( 
Dec. 24 - 4.0 miles Treadmill - stretched and did my exercises both on the 23-24.
Dec. 25 - 4.0 miles outside!  Snowing even.  No running exercises or stretches.
Dec. 26 - 4.0 miles outside!  Stretches.
Dec. 27 - 4.5 miles around Lake Anita. Stretches.

Going to be nicer for a day or two for outside.

I did feel really good on all three days and the surgery allows me to just breath.

Boston Marathon Goal:  Based on my performance in Chicago (a little over 5 hours) the overall goal is 4 1/2 hours (realistic).