Alaska – The Last Frontier

As I said in my last post, I had the chance to travel up to Alaska for work this week.  I was very excited to be able to go to the one state that I have always wanted to visit.  I will tell you that I was not disappointed.  My first impression upon arriving in Anchorage and driving through the city was how clean it was.  For a city of over 250,000 people, it was incredible how well kept the housing, streets and commercial buildings are. 

I checked into my hotel and discussed with my local broker my wanting to run in the morning.  She told me the best place to run in Anchorage is the Tony Knowles Coastal Trail.  The best part was that it was only about 1/4 mile from the hotel.  I decided to try and get some rest so I could get up early and run.  The hardest part about going to bed in Alaska at this time of year is that the sun never really sets.  The light outside my window at 10:45 pm was similar to 5:00 pm back home.  I pulled the drapes shut and settled in and went to sleep.

I got up at 5:30 am and jumped into my running gear.  I headed out of the hotel and over to the Tony Knowles Coastal Trail.  This world-class 11-mile-long paved trail though parks begins in downtown Anchorage on 2nd Avenue. I was able to jog over to the trail head at the Margaret Egan Sullivan Park lagoon in about 5 minutes. From where I jumped on the trail to the left takes you south and past Earthquake Park.  If I had gone right,  I would have headed north to downtown.  On my right was the Cook Inlet and on my left, set back from the trail, were the backyards of million dollar homes.   

The views along the trail were spectacular.  I had a really nice view of Mount Susitna.  It is often called The Sleeping Lady for its resemblance to a woman lying on her back when viewed from Anchorage. The name is sometimes said to derive from a of Dena’ina legend, in which a woman named Susitna belonging to a race giants vows to sleep until her beloved comes back from battle, but no such legend actually exists.  I looked up the mountain and found that it is a 4,396 foot high mountain.  It is located on the west bank of the lower Susitna River, about 33 miles northwest of Anchorage. I could see it clearly across the Knik Arm of the Cook Inlet. 

I kept going south until I had reached about 3.5 miles and the edge of the airport.  Knowing I had to meet my broker and tour Anchorage, I turned around and headed back.  I felt like I could have run for hours.  It was so peaceful and quiet.  I did not get to run it again on Friday as I had an early flight to Juneau.  I hope to return some day and run the entire trail.  This experience is why being a runner is so special.  If you are ever in Anchorage, I highly recommend this running trail.

Here are my training totals:

May 24 – 4.10 miles (35:49, 8:43 pace)

May 26 – 4.00 miles (36:00, 9:00 pace)

May 27 – 7.10 miles (36:23, 8:05 pace)

Total Miles: 15.20 miles
2010 YTD Miles: 689.60 miles

Off to Alaska

Tomorrow I am heading off to Las Vegas for the International Council of Shopping Centers (ICSC) annual spring convention. I have been going to this convention for the past 25 years. It has actually become a bit of a chore. But, it is part of my job and I can’t miss it. However, this year will be different. On Wednesday, I will be going to McCarran International Airport and heading to Anchorage, Alaska.

When I was in grade school I remember watching a film in class about Alaska. I remember how cool I thought it would be to go to such a unique place. A place like no other part of the rest of the country. I imagined it to be a wild place a lot like the movie Jeremiah Johnson. One of my favorite movies. I know that Jeremiah Johnson was filmed in Utah. But, the wildness and solitary nature of the movie is what I imagined it to be like in Alaska. I remember thinking I would go there some day and see it for myself.

As an adult, I know that it is probably no different than any other city or town in the country that I have seen in my years working in retail/restaurant real estate. But, the little boy in me can’t help but be excited about going there. It is also exciting because now I will be able to say that I have completed a real estate transaction or done a market entry analysis in all 50 states. That doesn’t compare to my father who has actually completed a transaction in all 50 states. Nevertheless, it is something very few people in my chosen career can say.

I will post my thoughts about running in Alaska when I get back. Of course, now the crazy idea of becoming a member of the 50 state marathon club has popped into my head. The question is will I live long enough to complete such a feat.

Here are my training totals:
May 16 – 10.30 miles (1:32:13, 8:57 pace)
May 17 – 6.10 miles (54:24, 8:56 pace)
May 18 – 4.50 miles (36:23, 8:05 pace) – Mile Repeats
May 20 – 6.30 miles (57:24, 9:07 pace) – Tempo Run
May 21 – 7.00 miles (1:03:38, 9:06 pace)
May 22 – 10.10 miles (1:31:55, 9:06 pace)

Total Miles: 44.30 miles
2010 YTD Miles: 674.40 miles

Novice Marathon Training Program

Back in 1999 when I decided to try to run a full marathon, I was overwhelmed with the number of different training programs a novice marathoner could undertake to get to the starting line and ultimately complete the race. I did not know where to start. I decided to rely on my favorite running magazine, Runner’s World for some advice. They always had articles dealing with marathons and training. I figured I could find a reasonable training program in their magazine. After some research of my past issues, I decided to use the Hal Higdon Marathon Training program. I figured if he had published a book called, Marathon: The Ultimate Training Guide, his program should work for me.

I logged onto my computer and found his website at http://www.halhigdon.com/. The site is much better today than back when I logged on to try and find a novice marathoner training schedule. I was looking for something that I could do that would not significantly interfere with my personal, family and work life. Higdon’s program is an 18 week schedule and he had one specifically for the novice marathoner. I noticed that it only required 4 days of running which I felt that I could fit into my busy schedule. I reviewed the training schedule and decided that it looked like something I could stick with and successfully prepare myself for my first marathon.

The nice thing about Higdon’s program is that it gradually builds you up to the mileage you need to be well prepared to run 26.2 miles. The other nice thing (especially for a runner who has a lot of demands on his time) is that it requires only 4 runs per week. Higdon has two different novice programs. I used Novice 2 which is a little more difficult. I reasoned that having been running for several years and already completed 2 half marathons meant I could handle the work load.

Higdon on his website states, “PEOPLE DIFFER GREATLY IN ABILITY, but ideally before starting a marathon program, you should have been running about a year. You should be able to comfortably run distances between 3 and 6 miles. You should be training 3-5 days a week, averaging 15-25 miles a week. You should have run an occasional 5-K or 10-K race. It is possible to run a marathon with less of a training base (particularly if you come from another sport), but the higher your fitness level, the easier this 18-week program will be.” If you read my previous blog entry, you will see that Higdon’s statement is perfectly aligned with what I wrote. At the time I started training, I was logging about 20 mile per week consistently.

There are 2 different types of runs that you will have to complete each week using Higdon’s Novice program. The first is the midweek/regular run. You will be running 3 days in a row before taking a rest day to prepare for the weekly long run. The Tues. and Thursday runs I used as recovery runs and were always at a distance I had run many times in the past (3, 4 or 5 miles). These were all distances I could cover with no problem. Higdon recommends that the runner run at a comfortable pace. The meaning of comfort is something you will have to discover for yourself. I always felt I was running at a comfortable pace if I could carry on a conversation and at the end of the run felt I could run at least 1 more mile. I would recommend you use this threshold if you decide to try Higdon’s program.

The second run is the long run. If you miss a mid-week run in Higdon’s program that is fine. You should never skip any of the long runs. This is the key part of his program. If you go and view the schedules on Higdon’s website you will notice that the long runs get progressively longer starting with a 6 mile run in the first week to the longest run (20 miles) in week 15. As a beginner, I ran my long runs a bit slower than my mid-week runs. In looking back at my runner’s log, I was averaging 10 to 10 ½ minutes per mile. When I ran the 20 miler, it was closer to 11 minutes. What I liked about the way Higdon set up the long runs was that he has the runner a step back to a lower mileage long run every 3 weeks. This allowed me to get some much needed rest before tackling even longer distances.

You will note that on Sundays, the program has the runner do some type of cross training. I opted to go to the gym and get on the elliptical machines. My feeling was that I could still get a good aerobic work-out with out all of the pounding and stress that came with running on the roads. Higdon notes, “One tip: You don't have to cross-train the same each weekend. And you could even combine two or more exercises: walking and easy jogging or swimming and riding an exercise bike in a health club. Cross-training for an hour on Sunday will help you recover after your Saturday long runs.” I will admit that there were a few Sundays where I didn’t do anything and just added an extra day of rest. As I have said before, rest is a key component of any training program.

When I hit the last three weeks of Higdon’s program and began my taper phase, I really felt ready to tackle the marathon. The only change I made to his program is that when I got to the 20 miler, I upped the mileage to 23 miles. I wanted to know that I could get to the point where I would only have a little over a 5K to the finish line. I figured that would allow me to know that no matter what was happening on race day, I could at least make it another 3.2 miles. When I got to the 23rd mile of the San Diego Marathon, I was really struggling. But, I knew I could finish even if I would have had to walk the last 3.2 miles.

I will say that as a novice marathoner, I felt prepared for the race using Higdon’s program. I have used other programs since that have suited me better. But, I do think that his program is good and will get you to the finish line if you chose to use it. The simplest way to describe Higdon’s program is that it does a good job of increasing your endurance for the long distance runs needed to be able to complete a marathon. I think that each run you complete as a novice helps to build your confidence. In addition, because he builds your mileage up gradually, you will most likely avoid any overuse injuries along the way. Remember, it does not matter ultimately which program you follow. It is your self discipline that will get you to the finish line well trained and injury free.

I will be traveling all next week and will not have time to post a new entry. But, I will post one upon my return. Until then get out there and run. There is no better time to run than on an early spring morning.

Here are my training totals:
May 9 – 10.10 miles (1:27:55, 8:42 pace)
May 10 – 6.20 miles (54:06, 8:43 pace)
May 11 – 4.50 miles (36:42, 8:09 pace) – Yasso 800s
May 13 – 5.20 miles (40:20, 7:46 pace) – Tempo Run
May 14 – 6.10 miles (54:26, 8:55 pace)
May 15 – 10.40 miles (1:31:11, 8:46 pace)

Total Miles: 42.50 miles
2010 YTD Miles: 630.10 miles

You too can run a marathon!

Since I am not sure who actually reads this blog besides my family and the couple of people following it through the internet, I thought I might step back a little and write about how to get started training for a marathon. As you probably can guess, it is not advisable to wake-up one morning and decide to run your first marathon the next week or even next month. It takes a lot of time and training to get to the starting line knowing that you can run the distance and without unduly injuring yourself (see last week’s blog). I am of the opinion that anyone can run a marathon if they have the desire and are willing to put in the time necessary to properly prepare for the event.

Running a marathon is one of the few things that you can do without a major investment in equipment or special training. It is simply getting out on the road on a regular basis and putting in the miles. I will tell you emphatically that training for a marathon will test your physical limits and stretch your boundary of endurance. You will learn things about yourself and your body that you could not learn any other way. To remain in jury free as you build up your mileage you need to pay attention to what you body is telling you and rest when you need to.

On of the other keys to being successful in your training is to have a reason to run. I cannot tell you the reason you should get out there. You have to find that reason yourself. I started running to get into better shape and lose weight. My decision to run a marathon was that I was looking for a physical challenge that would allow me to focus on something other than work and to try and round out my life. When I ran for Dana Farber in the Boston Marathon, I had 15,000 reasons to run and I am convinced it is the main reason I was able to achieve my life’s goal of running a 4 hour marathon.

The one thing I knew when I set out to train for my first marathon was that it would require not just physical endurance but mental strength. It would take a real commitment to focus on my training and would take a lot of time. What I did not know at the time was that completing my first marathon was going to be one of the most gratifying experiences in my life. The good news is that the feeling of euphoria when you cross the finish line is always there. I have completed 6 marathons and each was a great experience in its own way. Only those who have trained hard and persevered over 26.2 miles can truly understand where I am coming from. If you want to have a similar experience, you have to start at the very beginning.

My goal when I set out to train for my first marathon was to finish the race without injury and a with a smile on my face. I did finish without injury. The smile came later. If you have never run a marathon, you should at least have been running regularly (2 – 3 times a week) for at least 2 years. In addition, it would be good if you have run a few races even if they are only 5Ks. Why, you ask. During a marathon, you will complete approximately 55,000 footstrikes as you cover the course. This will obviously beat your body down. If you haven’t built your body and legs up to withstand such abuse, you will most likely end up injured. Be realistic with yourself before attempting the training necessary for a marathon. If you have been running consistently for the past 2 or more years then you are a candidate for the marathon. If not, then start slow and build up over the next couple of years until you have a good base from which to start.

Before you embark on the typical 16 week marathon training program, it would be advisable to log 20 mile base training miles each week for at least 3- 4 months. This will get your body used to the pounding that will occur as you run the marathon. I cannot stress enough to make sure that at least half of these miles be run outdoors on pavement. Most marathons are run on pavement. Therefore, you need to get your legs used to the hard surface. If you do all of your training on a treadmill or a soft surface like trails or school tracks made out of recycled rubber, you will find upon completing the marathon that you are much more sore than if you had trained on a harder surface allowing your body to adapt to the punishment.

In my next entries, I will discuss various training programs and things that you can do to avoid injury during your training. I do believe that if you have been a runner for several years, completed smaller races, like 5ks, 10ks or a half marathon, and you are logging 20 miles or more per week, you can train for and complete a marathon. The key to success is proper training and more importantly respect for the distance. Running a marathon is as much about patience as it is about strength and ability. Take the time to prepare yourself. 26.2 miles is not something you just jump into on a whim. You need to truly allot the time needed to be ready and that takes patience along with perseverance.

Here are my training totals:

May 2 – 10.10 miles (1:31:33, 9:05 pace)
May 3 – 6.20 miles (55:15, 8:54 pace)

May 4 – 4.50 miles (36:37, 8:08 pace) – Yasso 800s
May 6 – 6.20 miles (52:47, 8:31 pace) – Tempo Run
May 7 – 6.40 miles (55:30, 8:40 pace)

May 8 – 10.20 miles (1:30:20, 8:40 pace)

Total Miles: 43.60 miles

2010 YTD Miles: 587.60 miles

Running through Pain

This weekend I was listening to my favorite running podcast “Phedippidations” and heard Steve talking about continuing running the 114th Boston Marathon although his body was breaking down as he pushed on. I won’t go into what he was going through here. But, if you want to listen to his podcast you can find it at http://steverunner.blogspot.com/2010/05/fdip232-114th-boston-marathon.html. My gut response was that Steve was not being very smart in continuing. As I listened, I felt he was obviously going to cause more damage to himself and in the end have a terrible marathon experience. But, I did know where he was coming from. As a goal oriented runner, it is very hard to quit even though everything points to pulling out and living to run another day. What I found interesting is that my friend Helen took the exact opposite approach and chose not to run this year due to illness and surgery which limited her ability to train properly for the race. This made me wonder what experts say about running through illness and/or injury.

When it comes to illness, I found that the general consensus is when you are sick from the neck up (runny nose, etc.) a light workout is not going to be harmful. However, if you're symptoms are below the neck and more severe (nausea, fever, major body aches, etc.), you should skip your workout entirely and rest. That is simple and easy advice. However, it is not as clear when it comes to running when there are other physical injuries to your lower body. In most cases, the experts say that you can try to go out for your run as long as you are able to run at a level of intensity below your threshold of pain. But, if the pain causes you to alter your normal running stride or foot strike in any way to avoid pain; you should not be out on the road. If you chose to run despite what your body is telling you, you are going to increase your chances of sustaining a more serious injury. I have trained myself to listen closely to what my body is telling me and not to run when I think it will cause further injury.

The first thing you need to figure out before trying to run through an injury is to know how you can tell the difference between pain from simple fatigue or pain from an actual muscular or skeletal injury. The easiest way to tell the difference is if the pain subsides as you run it probably is just fatigue. But, as we all know endorphins that come from running tend to mask pain. So you need to proceed cautiously and not assume that it is just fatigue. As you run pay particular attention to your gait and stride pattern. If you find that you are modifying them to reduce the pain or discomfort, then it is most likely more than just fatigue and you should stop running immediately. More importantly, if the pain intensifies while running you must stop and seek treatment.

Because you are injured does not mean that you cannot maintain your fitness level. There are many cross training activities that will allow you to maintain your cardio-vascular fitness level while you allow your injury to heal. Walking, cycling, swimming, deep-water running can be effective methods to maintain your fitness. Alternately, you could visit the gym and use their elliptical trainers, rowing machines, or stair-masters for low impact work outs. Please remember that once you are sufficiently recovered to begin running out on the road again ease into it. Build up your mileage and work outs gradually using the 10% rule I have discussed in previous posts.

I do want to address the use of anti-inflammatory drugs like aspirin or ibuprofen (e.g., Motrin and Advil). Most of us use these drugs to help ease the aches and pains we are feeling and to reduce swelling from injuries. I cannot stress more empathically that under no circumstance should you use these drugs to mask the pain to allow you to get out on the road and get your run in that day. Everything I have read over the years strongly advises against using anti-inflammatories before running. We all have to remember that pain is your body’s way of telling you to stop what you are doing. Using anti-inflammatory medicine to help speed recovery is perfectly fine. They should not be used to mask the pain enough to allow you to keep up with your training regimen. Instead, you should be taking the time off and allowing your body to heal properly before starting back into your normal running routine.

I have come to the realization that running through an injury is not very smart. I, like many runners, hate to give up my runs. I too have the obsessive compulsive urge to finish what I start. However, I have to weigh that urge against the possibility of sustaining an injury that would take me off the road permanently. That is a very scary proposition. Therefore, I committed many years ago to listen carefully to what my body is telling me as I trained for various races. This allowed me to remain injury free and to complete all of the races I set out to run. I won’t say that it was easy to sit out when I wasn’t feeling up to the task or that I never had issues with my hip flexors, lliotibial band or plantar faciitis (which are all overuse injuries). But, by allowing my body to heal properly they never developed into major injuries.

If you want to learn more about typical runner’s injuries and various treatments, I have found this website to be very helpful – http://www.runnersrescue.com/. I hope that all of you who are following this blog will be smarter than Steve and not push yourself when it is obvious that it will do more damage than good. There will always be another race. And I am of the opinion that running should be fun and comfortable. If it isn’t, maybe it is time to sit out, heal and allow your mind and body to recover. Once you do you will find the joy of running again.

Here are my training totals:
Apr. 25 – 10.00 miles (1:26:33, 8:39 pace)
Apr. 26 – 6.10 miles (55:26, 9:05 pace)
Apr. 27 – 3.10 miles (51:16, 22:43 pace) – Speed work
Apr. 28 – 6.20 miles (50:47, 8:11 pace) – Tempo Run
May 1 – 11.30 miles (1:37:40, 8:38 pace)

Total Miles: 36.70 miles
2010 YTD Miles: 544.00 miles