Running towards the Sunrise

I get up before sunrise at least 4 days per week to go for my morning run.  When I lived in New England it was rare to see the sunrise.  This was due in part to the dense trees along most of my routes.  It was also rare because in the far northern portion of the United States, days are very short in the winter making it rare to see the sunrise.  Since moving to Arizona, I am treated almost every morning to a sky painted with any number of beautiful warm colors.  Some mornings it is absolutely breathtaking. 

This may seem strange to you but I find that when the skies are painted so vividly that I realize how intrinsically beautiful nature is and how much it delights me.  I find that I become so immersed in the beauty that I almost forget the fact that I am running.  There is no ache or pain as I travel along.  I am truly in the moment.  It is at that exact moment that my mind and body are working together without any effort and I almost feel like I could run forever.

I want to be able to run forever.  Not in the sense that I want to start running and never stop ala Forrest Gump.  Rather I want to run until the day I die.  I never want to give up the one thing that I can't go more than a few hours without thinking about.  It has become an integral part of who I am.  My runs are solely mine.  Friends can run with me but never for me and that is the uniqueness of  my chosen sport. 

Today was one of those special days where the sunrise was awe inspiring.  My run seemed effortless and I don't remember one step of the journey.  But the sky will be a lasting memory painted in my mind.  As Jack Kerouac said, "we lean forward to the next crazy adventure beneath the skies."  I can't wait for the next crazy adventure.

For those of you who are runners and read my musings, what inspires you to run?  Please share it with me.

Jan. 19 – 6.20 miles (57:14, 9:13 pace)

Jan. 20 – 4.10 miles (36:47, 8:58 pace)

Jan. 21 – 5.50 miles (49:47, 9:03 pace)

Jan. 23 – 6.20 miles (59:00, 9:31 pace)

Jan. 24 – 8.20 miles (1:14:53, 9:08 pace)

Jan. 25 – 7.10 miles (1:07:45, 9:33 pace)

Total Miles:  37.2 miles

2015 Total Miles:  149.4 miles

Mistakes I Made

I have been a runner for over 25 years.  Well, I have been running for that long.  I didn't start road racing until 1988.  I can tell you that as I look back on my running life and all of the races I have completed, I realized that I have made many mistakes.  I am sure you have done the same.  Sadly, I have even made rookie mistakes as a veteran runner.  Despite the mistakes I have made I have never had a DNF (Did Not Finish).  That is an accomplishment in itself.  Not finishing a race is just about the worst thing that can happen to a runner, short of a serious injury.  But I now know that pushing through an injury so I wouldn't DNF actually made matters worse.  What to do.

Despite my need to finish everything I start, I have found that every race where I did not perform at my peak, I made one of several common mistakes.  The most common mistakes I have made are going out too fast, running while injured, blindly following a training plan, using no recovery phase and not fueling properly.  These mistakes are common to new runners but can also sabotage experienced runners as well.  I don't want you to suffer the same results I have by making these mistakes.  Don't worry though, they are easily avoided as long as you know how.

Common Mistake #1 - Going out to fast.

When I ran the Marine Corps Marathon in 2006, I decided I wanted to start my run with the 3:45 hour pace group thinking it would allow me to bank some time.  This would allow me to finally hit my goal of running a 4 hour marathon.  What it got me was a major bonk midway through the race and one of my worst finishes ever.  This is one of the biggest rookie mistakes.  I may have felt great during the first few miles but I crashed and burned during the final miles.  I wish I could say I have never made this mistake after that experience but I have. 

There are numerous ways to avoid going out to fast.  I think that the best way (which I used when I set my marathon PR) is to run the first mile slower than you plan to run your last.  The problem is that you feel so strong at the start of a race.  You must remember is that for every minute you go out too fast in the beginning you will lose double that amount at the end of the race.  If you are running in a shorter race, go out at the pace you know you can sustain to the finish line with ease.  Then gradually increase your speed to your goal pace.  In longer races like the marathon, it is advisable to go out at a pace15-30 seconds slower than your goal pace.  Once you have settled into the race increase your speed until you are at your goal pace. This should allow you to avoid using up to much energy at the start.

The second way to avoid this mistake is to make sure you're in the correct starting position. Don't line up with faster runners because you'll most likely try to keep up with them when the gun sounds.  With all of the electronic devices that races now use to track you as you run, there is no reason to line up with the faster runners.  When I am being electronically timed in a race, I typically line up in the back third of the runners.  This allows me to start off a comfortable pace and not having to avoid other runners.  It also allows me to get my pre-race nerves in check because I know I can start off at the pace I want to run rather than allow my competitive juices to lead me to a pace that will cause me to crash and miss my goal.

Common Mistake #2 - Running while injured.

As we all know, our running can be uncomfortable at times. We feel sore or generally fatigued on some days when we head out for our run. But we need clearly understand that the feeling of pain is something we need to pay closer attention to.  I have failed many times at this understanding.  After last year's Boston Marathon, I now know that when I feel pain greater than normal soreness that I need to stop and treat the pain.  I need to listen more closely to my body to keep it healthy. If I don't and try to  run through pain, I will cause greater damage and potentially end up losing the ability to do what I love...run.

What I have promised myself is to follow some simple rules of thumb that I have learned over the years.  First, I will always increase my mileage gradually. When I start a new training program for a race, I will not increase my weekly mileage by more than 10%.  I will give myself rest weeks during my training by dropping my mileage by 50% every fourth week.  Finally, I will force myself after a particularly hard run, take an entire day off.  I need to remember that rest days are important to remain injury free and out on the road.

Common Mistake #3 - Blindly following a training plan.

As a beginner runner, I would always want to make up for  any workout I missed.  The reality is that a missed run actually has no effect on my performance in the race.  What I have learned is that I need to just accept that life sometimes gets in the way of my training plan.  I no longer try to make up the mileage.  However, if I start missing numerous days of training for a race, I have to decide whether or not I can still be ready for that race or do I need to modify my mileage volume for the next few weeks and modify my goal for the race. 

To avoid injury as discussed above, I need to listen to my body. When I wake up each morning to get in my run, I have to remember to train hardest when I feel good and back off when I feel bad.  Training plans you pull off the internet or from a book or get from a friend have to fit your lifestyle and your personality.   So if you are training and you find that it takes more than two days to recover from a workout you are training too hard and are risking injury.  You need to cut back and doing easier base training allowing yourself to recover.  If you want to run for the rest of your life, you need to get to know your body and you need to be honest with yourself and adjust your training plan when necessary.

Common Mistake #4 - No recovery phase.

Frankly, I am still making this mistake.  I have promised myself that this year would be the year I stopped not taking some time off.  As a runner, you need to take at least one recovery phase each year.  I am certain that the lack of recovery phases in my training program led to my injury in Boston.  Without these much needed rest periods, your body and running will become dull and you will find that you are at a performance plateau.  No further improvement will follow.  What has held me back is the fear of losing my stamina or simply getting out of shape. Silly, I know.

So this year I intend to take at least one recovery period where I will rest my body and mind for two weeks.  I understand that I may lose some of my race sharpness but I will not lose any of my overall base fitness level.  If you are a non-professional runner like me, this two week period of low-level running and reduced mileage is plenty to recharge your body and mind. The goal will be to run two days less during this two week period as well as reducing my mileage by 40-50 percent.  The goal is to fully recover and then ramp back up slowly.  My hope is that I will be able to reach new heights in my training and racing as well as reduce the opportunity for injury.

Common Mistake #5 - Not fueling properly.

I fully understand that a  lot of runners eat before they run.  This is not something that I can do.  My stomach can't handle it.  Instead, I try to make sure that I fuel properly throughout the day so that I am ready in the morning when I head out.  After my runs I try to eat the right amount of protein and carbs to replenish my stores.  If you go out on-line you will find several studies that show that your muscles absorb nutrients best within 45 minutes of your run.   So don't skip your post run meal.

What I have read and try to adhere to is the 3:1 ratio of protein to carbs after my run.    Studies state that a runner should eat about one gram of carbs per kilogram of bodyweight and 20-25 grams of protein within one to three hours after your run.  For me this means I need to consume at least 320 calories of protein (1.81 calories per pound) post run.  I find that when I do this, I feel better and recover faster than when I have skipped meals in the past. 

I wish I could state unequivocally that I won't make these mistakes again.  I have proven to many times in the past that this is not possible.  I will err again.  Hopefully by sharing these thoughts with you, you will have a chance to avoid them.  The good news is that even if I do make the mistake again, I will know what caused me to not have the optimal training run or race.  With that knowledge, perhaps I will finally learn the lesson and not repeat it again.  My goal and yours should be to take what we've learned from our mistakes and use it to make our running that much better!

Jan. 1 – 7.10 miles (1:06:53, 9:25 pace)

Jan. 2 – 6.20 miles (55:14, 9:03 pace)

Jan. 3 – 6.50 miles (1:23:25, 9:41 pace)

Jan. 4 – 8.10 miles (1:16:48, 9:28 pace)

Jan. 5 – 6.20 miles (58:35, 9:27 pace)

Jan. 6 – 6.10 miles (56:52, 9:19 pace)

Jan. 8 – 6.20 miles (58:40, 9:28 pace)

Jan. 9 – 6.20 miles (56:06, 9:03 pace)

Jan. 10 – 10.10 miles (01:29:30, 8:52 pace)

Jan. 11 – 8.10 miles (1:17:29, 9:19 pace)

Jan. 12 – 6.20 miles (59:01, 9:31 pace)

Jan. 13 – 6.50 miles (59:53, 9:13 pace)

Jan. 15 – 7.20 miles (1:07:34, 9:23 pace)

Jan. 16 – 6.20 miles (57:39, 9:18 pace)

Jan. 17 – 7.10 miles (1:06:44, 9:24 pace)

Jan. 18 – 8.20 miles (1:13:29, 8:57 pace)

Total Miles:  112.2 miles

2015 Total Miles:  112.2 miles

Once More Around the Sun

Here it is January 2015 and we have all survived another trip around the sun.  It is also happens to be the end of my 7th year of writing about running and other subjects here on my blog.  As I reflect on this past year, I see that I had some real highs and lows as a runner.  I realize now how happy I am to have experienced the lows because they have not only made me a better runner but a stronger person.  The thought of becoming stronger through tribulations reminds me of the great Oscar Wilde quote, "Experience is simply the name we give to our mistakes."  Experiencing a setback and overcoming it this year gave me an attitude of resilience and determination in my running and has flowed over into all aspects of my life. I know that through this understanding and new attitude, I can stand up to anything at all and still get out on the road the next day to run.

Let's review how my year of running unfolded.  My running year started off with the early stages of my marathon training program.  I was signed up to run in the 118th Boston Marathon for my favorite charity - the Dana Farber Cancer Institute.  This was also going to be the year that I would break 4 hours again.  My early training was going great.  My weight was back down to just about the same level as 2009 when I broke 4 hours in Boston.  I had high hopes for the race.  More importantly, I wanted to exceed my fundraising efforts above my normal $15,000 this year.  As a Rabbi once told me, "Man makes plans and G-d laughs".  Little did I know how much G-d would be laughing at me this year.

The first running event I had planned for 2014 was the Ragnar Del Sol adventure relay right here in my backyard.  I have run several of these types of relays in the past and wanted to get a team together from work.  I was so proud to have been able to encourage 23 other runners to run their first adventure relay race with me.  We truly embodied the company's philosophy of healthy living.  I get so energized when I can share my passion for running with others who may not run or who don't have a passion for it.   I try to get people to see that life truly begins at the end of your comfort zone.  What better way to find that out than in a 200 mile 12 person relay race across the desert of Arizona. 

You can read about my experience as part of the Sprouts Wasted Away in Wickenburg team in my March 3rd post.  All I can say is that the race was a blast.  I was deep into my marathon training and I was feeling strong.  My three legs totaled 21.6 miles over the 31 hours we ran and included a first leg of 13.6 miles.  I absolutely crushed my legs averaging 8:40 per mile overall.  I was so happy with my personal effort but even happier about how well our teams did overall.  We were able to complete the 203 mile course in just over 31 hours which is not bad for teams made up of distance runners and non-distance runners.  What is really exciting is that Sprouts has two teams entered in this year's race as well.  A tradition has started.

My next race came up the following weekend.  I know...what was I thinking.  I ran in the 1/2 marathon that is part of the Phoenix Marathon.  I wasn't sure this was the best idea.  But I wanted to go out and get an idea of how well my training was going.  Much to my surprise, I went out on a perfect weather day and ran my best 1/2 marathon ever.  I set a new PR of 1:50:48 (8:26 per mile).  Based on this race, I should have been able to run a 3:51:42 marathon which would be an 8:50 per mile pace.  This was great news since I wanted to break 4 hours.  Based on my results, I felt confident that I could go out and average 9 minute miles which would bring me in at 3:55:58.  All I had to do was complete my training and get to the starting line injury free.

I made it to Boston excited to be back after moving away in December 2012.  I had been feeling twinges of pain in my hamstring during the final weeks of training but figured some good rest prior to race day would allow me to hit the starting line ready to reach my goal.  If you want to read the full explanation of my race you can read my May 3 blog entry.  As I look back on the race, I don't really think too much about the pain I went through to cross that finish line.  Instead I feel blessed to have been able to be part of that wave of emotion the City of Boston felt as the runners took back the road from the hate mongers who tried to ruin this event through their terrorist activities.  On race day, I was part of the second largest field at Boston; ran by over 1 million marathon fans; and was part of a record $38.4 million raised by all of the charity runners.  In fact, my teammates and I raised over $8.2 million for the Dana Farber Cancer Institute this year.  Despite the disappointing finish and pain I suffered, I would not trade one moment of the experience I had on April 21st.

The hamstring injury in Boston did slow me down quite a bit.  It took a long time to recover fully.  I vowed not to run any races until I was fully recovered.  By June I was feeling back to normal and decided to run the Chargers Bolt to the Q 5K race while I was vacationing in San Diego.  My daughter Mara wanted to run it which gave me even more incentive to sign up for it.  Plus I could run at her pace which would make it fun.  Being a lifelong runner, I'd always hoped that my kids would choose to run as well.   Here was a chance to encourage her to be a runner.  Over the years, I just tried to set an example and it seems to have worked.  Both of my kids enjoy running and actually like to go out and run local races with me.

Mara and I had a great day to race as the temperature was perfect and it was overcast.  We went out at a comfortable pace for Mara.  We ran it in just over 30 minutes.  The best part was that we got to run into Qualcomm Stadium and finish at the 50 yard line of the Chargers field.  What a thrill to be on the football field and have our picture shown on the Jumbtron.  I loved seeing how excited Mara was to cross that finish line and high five Ryan Matthews of the Chargers.  I was equally thrilled because my hamstring gave me no trouble at all.  I was back to normal finally.

I had the chance to run with Mara again when I visited her for TCU Parents Weekend in Fort Worth.  We ran the Theta 5K.  The race was established to raise money for CASA (Court Appointed Special Advocates) the sorority's official charity.  In recent years the chapter has been able to raise over $60,000 for CASA of Tarrant County.  CASA volunteers are trained community volunteers who speak on behalf of abused and neglected children in the court system. Advocates provide valuable information to the judges as to what is best for the child and also help expedite the legal process so these children will still have a chance at childhood. We had a great time and ran for a worthy cause.

On Thanksgiving, I had the chance to run with both of my kids in the Arlington Turkey Trot.  I cannot begin to express how great it was to have a chance to run with both of them for the first time.  I think back to the first time Nathan and I ran a 5K race when he was 8 years old.  Now 15 years later, we were able to lace up our shoes as a family and go out on a very cold Thanksgiving morning and run for the sheer joy of it.  Our finish time was slower than Nathan might have wanted but the smiles on our faces at t

he end made it all worthwhile.

I wrapped up my racing year with one final 5K run.  I participated in the Super Bowl Host Committee's 4.9K Fun run with some friends from Sprouts.  What I realized in the last few years is that running is more than just a way to remain fit as I get older.  It is much more about freedom and fun. I find that I actually get more satisfaction from mentoring new runners to bring them into the cult of  healthy living than achieving a new PR.  It is more exciting to see my friends set a new PR or reach a goal distance than reaching my own personal goals.  My friend Dana was able to run one of her best 5K times with me that day.  It was a wonderful way to end my year of racing.

So many things happened in the rest of my life that I won't bore you with.  All in all it was a really good year.  I started writing this blog back in Oct. 2008.  Since that first entry, I have logged 11,408.6 miles which equates to a little under half way around Earth's equator.  I am back to 100% with no lingering injuries.  But most importantly, I can honestly say have never finished a run this year sad.  I always feel happier when I reach the end of my run for the day.  Running has been my primary stress reliever.  Finally, running brings me inner peace. 

I am going to close this entry with one of my favorite New Year's quotes and I wish this for you as well: 

I hope that in this year to come, you make mistakes.

Because if you are making mistakes, then you are making new things, trying new things, learning, living, pushing yourself, changing yourself, changing your world. You're doing things you've never done before, and more importantly, you're Doing Something.

So that's my wish for you, and all of us, and my wish for myself. Make New Mistakes. Make glorious, amazing mistakes. Make mistakes nobody's ever made before. Don't freeze, don't stop, don't worry that it isn't good enough, or it isn't perfect, whatever it is: art, or love, or work or family or life.

Whatever it is you're scared of doing, Do it.

Make your mistakes, next year and forever. ― Neil Gaiman 

Nov. 24 – 5.50 miles (52:18, 9:30 pace)

Nov. 27 – 3.20 miles (29:47, 9:18 pace) - Arlington 5th Annual Turkey Trot 5K

Nov. 28 – 6.20 miles (54:21, 8:46 pace)

Nov. 29 – 8.10 miles (1:12:56, 9:00 pace)

Dec. 1 – 6.20 miles (56:41, 9:09 pace)

Dec. 2 – 6.20 miles (57:12, 9:14 pace)

Dec. 4 – 6.50 miles (1:01:22, 9:26 pace)

Dec. 5 – 7.10 miles (1:06:07, 9:19 pace)

Dec. 6 – 8.20 miles (1:17:27, 9:26 pace)

Dec. 11 – 6.50 miles (1:01:16, 9:26 pace)

Dec. 12 – 6.10 miles (56:57, 9:20 pace)

Dec. 13 – 3.10 miles (28:09, 9:05 pace) - Super Bowl Host Committee's 4.9K Fun Run

Dec. 14 – 7.20 miles (1:08:17, 9:29 pace)

Dec. 15 – 6.10 miles (57:52, 9:29 pace)

Dec. 16 – 6.20 miles (57:06, 9:12 pace)

Dec. 18 – 6.50 miles (1:01:23, 9:26 pace)

Dec. 19 – 5.60 miles (51:28, 9:12 pace)

Dec. 20 – 9.10 miles (1:24:47, 9:19 pace)

Dec. 21 – 7.30 miles (1:08:48, 9:25 pace)

Dec. 22 – 6.20 miles (1:00:14, 9:43 pace)

Dec. 23 – 6.20 miles (56:12, 9:04 pace)

Dec. 25 – 6.50 miles (59:32, 9:10 pace)

Dec. 26 – 7.20 miles (1:07:42, 9:24 pace)

Dec. 27 – 10.10 miles (1:31:08, 9:01 pace)

Dec. 28 – 6.30 miles (59:28, 9:26 pace)

Dec. 29 – 6.20 miles (58:31, 9:26 pace)

Dec. 30 – 6.50 miles (59:18, 9:07 pace)

Total Miles:  176.1 miles

2014 Total Miles:  1,885.6 miles