Well my 1 month, self-imposed layoff didn’t go to well. After three weeks off, I couldn’t take it anymore and started running again this morning. The last time the bursitis in my hip flared up, I took a month off and all was good. I didn’t feel my hip after my first week so I think I’ll be OK. I’m also going to start this first training period going back to a shorter, mid-foot stride to take some of the pressure off of my hip, knees and arches. Towards the end of last year, my stride was really long and may have contributed to my injuries at the Walt Disney World Marathon.

I am really excited about something a couple friends and I are going to be doing for the Fargo Marathon. After running my first marathon, I’ve continually been looking for something more from running than just technical tees and medals. The details haven’t been totally worked out yet but I will let you know this week what’s going on. I’m hoping many of you will be able to participate.

RMFR

First, let me apologize for not pounding out the posts like usual. Following the Walt Disney World Marathon and a vacation immediately after, I’ve been playing catchup at work and at home. It’s actually been nice being away from the computer for a change.

I’m worn out – physically and mentally. I know I’m not the most active distance runner. Last year I only ran 2 halfs and 1 full marathon (I guess I can throw in the Walt Disney Marathon in January since it was only 35 days after the Rock-n-Roll Las Vegas Marathon). I’m not a Maniac nor do I consider myself a “seasoned” runner either, but I’m beat.

A couple of warning signs that reared their ugly head:

• Bursitis – During Walt Disney, it popped up in my hip again. Funny thing is, there were no warning signs. I hadn’t felt anything in any of my training runs leading up to the event nor did it bother me in the Las Vegas event. The last time I had to deal with it, I rested for a month and that was that.
• Arches – The one thing that has been nagging me are my arches. Even before the Las Vegas Marathon I was trying to find ways to elevate the discomfort I was feeling. I have custom orthodics but I actually ran Las Vegas in my Sof Sole Custom Insoles. That change didn’t help so I’m hoping rest will.
• Brain Fatigue – As mentioned in a couple of previous posts, I haven’t been totally there upstairs as of late (relating to running). I haven’t been as gung-ho as I usually am. Running hasn’t been as joyful as it usually is and I’m hoping this break will full charge that battery.

With all that said, I know that urges are still there. In fact, the Tuesday following the Walt Disney Marathon, I participated in a 5K on Castaway Cay (Disney’s private island in the Bahamas – yes, my wife and I went on a Disney Cruise following the marathon). Even though my calves were in knots, how many times am I going to get to run an event in the Bahamas? The first mile hurt like hell but the overall run felt really, really good and I’m glad I did it.

So that’s the story and I’m sticking to it. It’s been 2 weeks off so far and I’m probably going to throw in 1-2 more. I’m trying to add a race every year and have a tentative schedule already planned out for this year and I’ll share that soon. Until then, RMFR!!!

Yes, it’s been well over a week since the Walt Disney World Marathon but it’s been a busy week (or should I say a laid back week away from computers)!!! I’m proud to report that my lil sis kicked a little tail and completed her first marathon with ease. While I’d love to say I coasted alongside her that would be lie. After tackling two marathons within 36 days, my body gave out around 15 miles and bursitis in my hip decided to pay me a visit. While I was able to hide it for awhile, I had to slow things down near the end and cost us a little quicker finish. Overall we made it home under 5 hours and Kirsten looked great. I’m sure you’ve read many reviews over the past week but here are a couple of my thoughts:

• Cold, cold, cold, cold. Although we were spared the rain that pelted the half marathoners the previous day, it was around 27º around start time. Yes, this was Florida!!! Luckily I brought enough clothes to wear multiple layers and used some spare socks over my gloves. Yes, this was Florida. The early water stops were ice rinks. Thankfully many volunteers were out warning runners or our day could have ended a lot earlier. Yes, this was Florida.
• Before the race, I got to meet Team Flash. After reading their site for so long it seems like I’ve known them forever. Great to hook up with you guys!!!
• We got to the corrals way too late. By the time we reached the starting area (much farther from the gathering area than we thought) we couldn’t get up my sisters corral (F) and just settled into the first one we could get into. This made things way more difficult than they should have been. It took all our effort in the first 10 miles just getting around the slower traffic.
• I was really disappointed that more of the race wasn’t run in the parks. I thought that they could have done a better job that would have afforded runners more time in a unique setting instead of the roads leading to and from the parks.
• I didn’t count but there sure seemed like a lot of on and off ramps.
• I’m not sure of the exact number of runners but it was well over 20,000. There were a lot of times where the roads narrowed and it seemed like the runners were really squeezed at some points.
• This is a review from the back of the pack. My sister and I both agreed that if we were able to get in the right corral and avoid the crowds, we probably would have had a little different view of the race.
• There’s nothing like family. With both our families and my parents cheering us on, it was great having the support (even if they were freezing). From the spectator side, they found it difficult to get around and see the race. There were tons of spectators and with limited viewing points available, it made for really crowded for families with young ones to get around

After reading this, the review of the race sounds pretty negative. While I would probably not run this race again, it wasn’t horrible. They saving grace was running Kirsten’s first marathon with her and our families cheering us on.

RMFR

SIDENOTE: Congratulations to all the Grandma’s Marathon finishers!

I’m thru 5 weeks on my Disneyland Half Marathon training and so far, so good. I’ve never made it thru a training cycle unscathed – NEVER. I’m not a crazy mileage training schedule kind of guy, it just seems that there’s “something” that gets in the way. Whether it’s work or family obligations or an injury, I’ve haven’t been able to turn in that perfect attendance report at the end of 16 weeks.

I’m trying something a little different this time. For the first 6 weeks, I’m only running 3 days a week with mileage topping out at 17 miles per week. Weeks 7 thru 15 I’ll move up to 4 days a weeks topping out at 25 miles and a long run of 12-13 miles. Every four weeks I’ll bring down the mileage for recovery. I’ll end up doing about 85-90 in August. I’m also throwing in 1-2 cross training days (swimming) on my off days. I’ve been hit by bursitis in my hip, shin splits and a badly sprained ankle (occurring just 3 weeks before the Las Vegas Half Marathon last year) over the past few years and I’m trying to avoid it at all costs.

With my busy fall and winter race schedule, I’m hoping this solid base will lead to more productive training schedules when I bump up the mileage in preparation for my upcoming marathons.

The one thing I promised myself when I started this is that I wouldn’t give advice. I’m still not going to give advice, but I will share how I train. I’ve used and borrowed various training tips so if what I do can help in anyway – I’m all for it.

The one thing I’ve learned since I’ve been running is that with my schedule, I will never be able to follow a training program word-for-word. When I first started out, I knew nothing – and according to others, I still don’t. My first training program I downloaded from the Grandma’s Marathon website. It was my first time training for any race so I tried to follow it to a T. It was a 6-day a week training schedule with a long run every Saturday. 6-days a week took a huge toll on my body – especially for a fat guy. I ended up with bursitis in my hip and had to take 3-weeks off. I finished off the program the best I could but new I needed to make changes for my next race.

I started reading the running magazines and ended up reworking one of Jeff Galloway’s training programs. Jeff is a great read if you’re just starting out. His training strategies are based on non-runners just starting off. To this day, I still adhere to his walk break strategy. It helps me enjoy my runs more. If I don’t enjoy running…I just won’t do it.

Recently, I’ve used the Runners World SmartCoach. It gives me an “idea” of what my mileage should be. I like the 3-weeks hard/1-week easy approach. It also gives you different levels of how hard you want to train. I currently try to do 3 runs a week and 3-weeks before a race that will increase to 4. If for any reason I feel an injury coming on, I’ll back it off immediately. I’ve run races injured before and it’s really not fun AT ALL!!!

There’s another interesting training approach I read in Bart Yasso’s book “My Life On The Run”. He calls it “The Perfect 10″ in which you do cycles. Each cycle consists of 10 days and depending on the length of race you’re doing includes between 4-5 cycles (2 of which are tapers). I haven’t tried it yet but grab the book and read it. It’s a great read.

Now that I’ve been running for 3+ years, I’ve come to a couple of conclusions:

1) Nobody can write the perfect running program for you. Your schedule changes, you get sick, injuries can slow you down and sometimes you just can’t get out the door. I try to be fluid and flexible.

2) NEVER MISS YOUR LONG RUN. I’ve learned that I can skip a pace workout but if you miss to many of your long runs…you’re screwed!!!

3) You can’t think it’s over if you miss days. I did that my first race and instead of working harder to make up miles I let them pass and figured I’d just set my goals lower.

Whatever you decide to do with your training, make it personal. You know your body and goals better than anyone – just listen to yourself and it will all work out.

RMFR