My Running Obession

I have to make a confession here.  I have had mild OCD symptoms for many years now.  For those who know me, they notice that I have always craved routine more than others.  I have a tendency to recheck my doors at night to ensure they are locked so I can fall asleep.  This double-checking helps me to remove the worry.  At work, I have to have things in particular places and can't stand it when things are crooked or out of place.  Finally, I have very specific routine patterns each day.  Some might say that these are ritualistic behaviors.  But I don't have any feeling that if I don't do these things or follow a specific pattern that there will be any negative repercussions.  Plus I am a true creature of habit which can be symptomatic of a mild case of OCD.  The good news is that my mild symptoms, obsessions and compulsions in no way interfere with my daily functioning.

When it comes to running, I obsess about races, shoes, paces, what I eat, routes, miles, heart rate and just about anything else associated with the sport.  I have read that my obsessive mileage tracking is also a sign of OCD.  I  keep a spreadsheet of my runs and write in a journal entry after every run.  My Garmin links to an online program which also keeps track of my miles, heart rate, pace and weather.  I even use my Garmin during my treadmill runs to make sure I can log my heart rate effort after each run.  With all of this information, I can easily look at every run I have ever done since 2005.  This allows me to compare runs and learn where I can improve.  I guess this means that in some ways my mild case of OCD is helpful in my becoming a better runner.

I know that you may be questioning my claim of having a mild case of OCD.  That's o.k.  I, however, never doubt anyone who tells me they suffer from it whether it is mild or otherwise.  Besides the need to track my runs as discussed above, I have a really hard time ending a run unless I have finished on a tenth of a  mile.  I can't stop at 5.25 miles.  I have to go to 5.3 miles before I can stop.  Because I need to know that I have logged the required mileage for my marathon training, I always finish a run at least 1/10 of a mile past the required distance.  When I talk to other runner friends of mine, they don't think twice about my quirks and some even embrace them.  This is the reason I love the running community and the friends I have made through participation in the sport - no judgment.

I have read a lot about OCD and exercise.  The good news is that aerobic exercise can improve mild to moderate symptoms of depression.  It also is a good way to reduce overall stress and anxiety levels. I can attest to the fact that I am able to handle stress at work much better because I have run in the morning before heading to work.  Research has  also found that the severity and frequency of OCD symptoms can be reduced immediately following exercise.  Lastly, it has also been found that the overall severity and frequency of OCD symptoms generally decreases over 12 weeks of exercise therapy.  Knowing this has made me feel better and I don't worry that my OCD will get worse over time.  I can control it though my running.

Running over the years has had profound effects on both my mind and body.  My runs help me to use up energy that I build up on a daily basis.  Most of my friends and family would characterize me as a high energy individual.  In the end, I notice that when my energy reserves are depleted I feel physically less anxious which in turn makes me less mentally anxious.  Each day is so much easier to handle and no matter what pressures may come, I know that I can handle it with no problem.  That ultimately makes me a better person to be around.

Finally running has become that type of alone time that few people really get to experience on a daily basis.  Most of us have a hard time relaxing at home with our spouses, children, chores, etc.  Depending on your job, the office can and usually is a non-stop supply of stress. My morning runs give me time to myself and allow me to have pure unadulterated thinking time.  Most of my best ideas come during my runs.  Early morning runs are my time and I cherish them.

Yes, some people see my need to run 6 days a week and to constantly track my miles, etc. as obsessive.  I agree with them.  I even  know and understand that it is a sign of mild OCD.  However, my running OCD helps me to be a more balanced individual.  It keeps my stress and anxiety to a minimum.  No matter what happens during a training run or race, I can always look back and say that I just love running and what it does for me.  Even when my body refuses to cooperate, I don't care because I am just so happy to be out there on the road and in the world.   Running is  an integral part of my daily life and I am always smiling before, during and after a run.  And that makes me happy.

Mar 28 – 6.20 miles (1:04:08, 10:21 pace) - Hill Repeats
Mar 29 – 7.20 miles (1:05:50, 9:09 pace)
Mar 31 – 7.30 miles (1:08:52, 9:01 pace)
Apr 1 – 6.20 miles (54:47, 850 pace)
Apr 2 – 9.10 miles (1:21:38, 8:58 pace)
Apr 3 – 8.50 miles (1:19:53, 9:24 pace)
Apr 4 – 5.10 miles (47:29, 9:18 pace)
Apr 5 – 6.20 miles (57:03, 9:21 pace)
Apr 7 – 6.30 miles (1:00:38, 9:38 pace)
Apr 8 – 5.20 miles (43:40, 8:24 pace)
Apr 9 – 8.20 miles (1:10:45, 8:38 pace)
Apr 10 – 8.10 miles (1:14:41, 9:13 pace)

Total Miles:  83.6 miles
2016 Total Miles:  572.8 miles

Brooks-Hanson Training Program Modified

Back in June 2009, I wrote about my experience with the Brooks-Hanson training program I used to get ready for the Boston Marathon.  My conclusion was that it definitely worked for me allowing me to achieve my goal of a sub-4 hour marathon.  I did caution that I used the program after having been a runner for 24 year and had completed 5 marathons. So I was far from a novice runner.  It is a very tough training program and shouldn't be attempted by a newbie runner.

After my experience with the Brooks-Hanson training program in 2009, I used it again for all of the marathons I have run since.  When I completed the 2014 Boston Marathon, I decided that I needed to change up my training to see if I could improve my ability to run healthy and at a faster pace.  I was planning to run more adventure relays and potentially another marathon down the road.  So I needed to find a training regimen that would allow me to keep my fitness up and maintain a solid base of running which would be a good place to start hard training should I sign up for another marathon.

The Brooks-Hanson program eliminates mega-long runs and high-mileage weekends. What it does is allow you to gradually build up to the moderate-high mileage required for marathon or distance success. Instead you run easy days mixed with speed sessions and tempo workouts which I found allowed me to run well even when my legs were tired.  When I got home from Boston, I decided to customize
the Brooks-Hanson method to help me achieve my personal goals.  I wanted to increase my power on hills and to be able to run sub-9 minute miles without struggling.

I knew that I wanted to keep running 6 days per week like I have been doing with the Brooks-Hanson program.  I also wanted to incorporate hill repeats into my routine.  I felt that it would allow me to be able to handle any type of race course I might encounter.  I thought hard about how I could modify the Brooks-Hanson program to meet my training needs.  I came up with the following program:

• Monday - Hill Repeats
• Tuesday - Speed work
• Wednesday - Rest
• Thursday - Tempo Run
• Friday - Easy Run
• Saturday - Long Run
• Sunday - Easy Run

Let me explain each workout.  On Monday, I head out for a hill repeat workout.  I leave my house and run 1.2 to 1.5 miles over to a hill that has close to a 10% grade and is over a half mile long.  When I reach the base of the hill I run for 2 minutes at as steady a pace as I can up the hill.  When the 2 minutes are up, I then turn around and walk back down the hill for 2 minutes.  I run 6 repeats of 2 minutes each with a 2 minute recovery between each repeat.  When I am  done with the repeats, I then run approximately 2 miles back to where I started.  My goal is to get in between 5.5 and 6 miles by the end of my run.

The reason I added hill repeats to my training regimen is because running up hills forces me to lift my knees higher.  I have found that this has helped me improve my stride speed and length on flat running routes.  It has also helped me increase power.  My particular hill workout is used by runners to improve their VO2max and increasing muscle strength. The hill repeats improve my stamina helping me with running economy, conserve energy and get me through the hard times during a race when I feel tired.  By adding this new dynamic element, I have been able to eliminate the feeling that my running is becoming stale.  It is an intense workout that has given me a fresh new wind and the adrenaline rush I needed.

On Tuesday I go to my local gym to get in a speed session on the treadmill.  Before jumping on the treadmill, I do 40 minutes of circuit weights.  I have read numerous times that if I could develop total body strength and muscle balance I would be able to minimize my risk for injury and experience quicker race recovery.  The truism that this routine does confirm is that strength equals speed.  Since adding  circuit weight training to my regimen I have found that I have gained aerobic fitness and at the same time strengthening my running muscles.  A stronger overall body has allowed me to get the extra juice I need to run faster without post workout soreness slowing me down on my other training days.

When I finish my strength training, I head over to the treadmill and run a 5K distance at an 8:30 per mile pace.  I set the program on hills which alternates the grade from 1% to 4% during the run.  The nice thing about speed work on a treadmill is that the treadmill forces me to run at the targeted pace.  I am aware of the fact that the treadmill does provide some assistance.  But with the hill program, I am getting at least some simulation of running outside.  Plus to keep up with a moving belt at a specific speed, I have had to adjust my running form to make it the effort easier.  I have noticed that my running form is much better because I am being forced to seek the easiest way to run the pace set.  Since I am running at an increased pace, I am able to take these form improvements with me out on the road.

Before heading to the showers, I finish my day with 40 minutes on the elliptical machine.  I do a fairly intense workout where I do 8 minutes as if I am running forward alternated with 8 minutes in reverse.  I use a machine that has handles as well which allows me to get a total body workout.  Pedaling backwards improves my elliptical posture and engages my core which is hugely beneficial.  In the past, I have noticed that towards the end of a long runs when I am really fatigued my form begins to suffer.  This naturally slows me down.  So the benefit of a using the elliptical builds up my core strength that helps me maintain good posture and maintain my form at the end of my run.

Wednesday is a day of complete rest.  I have found that I crave this day.  I do no exercise of any kind.  I try to stay off my feet for as much of the day as I can.  It is a day where I let my body and legs recover from all of the hard work I have been doing the last 4 days.  I have found that the rest day helps to prevent overuse injuries, restore glycogen stores and most importantly prevents mental burnout.  Remember that the best thing you can do for your body and running performance is to respect the need for rest and recovery.

Thursday is the day I do the same routine as Tuesday.  The difference is that I do a 4 mile tempo run on the treadmill at a 9 minute pace.  The great thing about a tempo run on the treadmill is that I can totally zone out and just run.  I never have to check my watch to make sure I am maintaining the correct pace.  Instead I plug in the pace and all I have to do is just keep up.  I have found that I focus more on how the pace feels which is beneficial when I am out on the road.  I can actually feel my pace rather than be a slave to the clock.  It also allows me to work on other form aspects of  running like my leg turnover and body posture.  Finally, I have a tendency to go out too fast on my runs.  The treadmill keeps me from  going too fast allowing me to hold the pace throughout the run and not slowing down at the end.

Friday is my easy run day.  I go out for a 5 or 6 mile run.  I have no pace in mind.  I just try to settle into a comfortable pace and get the miles in.  No matter how much I am mentally dreading a run, once I get a few miles under my belt I forget how much I was dreading it.  The easy day allows me to have a nice unchallenging run.  My attitude on the run is more relaxed and a bit slower.  These runs allow me to go all out on my long run the next day knowing that I am fully recovered and ready.

Saturday is my long run day. My long runs can be anywhere from 6 to 10 miles.  When I leave my house, I set a goal to run my long runs at or just slightly slower than my marathon goal pace.  After all of these weeks of training using this new regimen I have found that I never need to look at my watch on my long run.  I run totally based on how I feel.  What is interesting is that I have found that I am able to run a 9 minute or slightly faster pace without much difficulty.  The long run is the cornerstone of my distance running training. It also gives me a greater capacity to handle more quality/harder sessions in my training each week.

Sunday is a mixture of running and strength training.  I go out for a 3-5 mile easy run before heading over to the gym.  Once at the gym I do my circuit weight training regimen followed by 50 minutes on the elliptical.  It is actually my favorite day of the week.  I get in a run out on the road and then get to increase my strength through the circuit weights and elliptical workout.  I always leave the gym feeling powerful and ready to take on the next week of training confident in the knowledge that I am constantly improving.

I am really seeing the benefits of this new training regimen.  In my last 2 adventure races I was able to go out and run hard during all 3 of my assigned legs.  When I was finished, I felt that I could have run 3 more without any problem.  I am able to go out and complete long runs at paces I never could have imagined when I started distance running so long ago.  Most importantly, I am now at a comfortable weight that I am able to maintain without any real effort other than eating sensibly.

Running has become my drug of choice.  This training regimen has done more than any others I have tried to protect me from anxiety and depression despite having a very stressful job.  It has helped to boost my sleep quality, mood, and concentration during the day.  Running allows me to feel more in control of my life and body.  Running has definitely changed my life for the better. It is no longer just an activity I do or even just exercise, it’s my way of life.  Best of all  it gives me energy to enjoy all that life has to offer.

Feb. 29 – 6.20 miles (1:04:06, 10:21 pace) - Hill Repeats
Mar 1 – 7.30 miles (1:06:33, 9:15 pace)
Mar 3 – 7.20 miles (1:07:43, 9:24 pace)
Mar 4 – 5.20 miles (45:50, 8:49 pace)
Mar 5 – 8.20 miles (1:10:32, 8:36 pace)
Mar 6 – 8.70 miles (1:24:52, 9:45 pace)
Mar 7 – 6.10 miles (1:03:15, 10:22 pace) - Hill Repeats
Mar 8 – 7.20 miles (1:05:17, 9:04 pace)
Mar 10 – 7.20 miles (1:07:41, 9:24 pace)
Mar 11 – 6.10 miles (55:42, 9:08 pace)
Mar 12 – 9.20 miles (1:20:18, 8:44 pace)
Mar 13 – 9.20 miles (1:24:04, 9:08 pace)
Mar 14 – 6.20 miles (1:01:55, 9:59 pace) - Hill Repeats
Mar 15 – 7.20 miles (1:06:27, 9:14 pace)
Mar 17 – 7.20 miles (1:07:42, 9:24 pace)
Mar 18 – 5.20 miles (45:15, 8:42 pace)
Mar 19 – 9.10 miles (1:18:33, 8:38 pace)
Mar 20 – 8.50 miles (1:20:56, 9:31 pace)
Mar 21 – 6.10 miles (1:04:55, 10:38 pace) - Hill Repeats
Mar 22 – 7.20 miles (1:05:35, 9:07 pace)
Mar 24 – 4.00 miles (42:29, 10:37 pace)
Mar 25 – 4.00 miles (42:00, 10:30 pace)
Mar 26 – 8.20 miles (1:12:39, 8:52 pace)
Mar 27 – 4.10 miles (34:51, 8:30 pace)

Total Miles:  164.8 miles
2016 Total Miles:  489.2 miles

Ragnar Del Sol - 10th Anniversary Edition Race Report

On February 19th and 20th I participated in what was the first of 3 adventure relays I will be running this year.  It was the 10th anniversary of the Ragnar Del Sol here in Phoenix.  I was looking forward to this one as it would be the first time I got to share this crazy passion of mine with one of my kids.  Nathan had decided to join me on this run across the desert.  I was hoping that he would enjoy the challenge and the friendships you build when you participate in these types of races.  Plus I was hoping he would want to do more of them with his friends.

Nathan and I left the house at 3:30 a.m. to make it up to the office to meet the rest of the Hustle Sprouts team.  Both of us were thinking about what was ahead.  I had the advantage of knowing what was in store.  Nathan was worried about the final leg.  But both of us were excited about the race.

Once we had gathered everybody up, we jumped into the vans to head out to Wickenburg.  I wanted to get there in plenty of time to stretch a bit and use the bathroom before I had to get to the starting line.  It was pretty calm at the starting line area at 5:30 a.m. when we arrived.  We went through the safety training and got our bib numbers.  Then we had time to snap a few team photos before I had to start mentally preparing for my 8.6 mile first leg.

They called all of the 6:45 a.m. teams with 10 minutes to go.  Andy and I headed over to the starting line.  We had agreed to run this leg together.  We had decided to run at a 9:00 per mile pace.  The route was going to be hilly and challenging.  They announced our two teams and we got a big cheer from our teammates.  Then right on time the horn blasted and we were off.  Andy and I settled into a nice even pace as we made the turn on to Vulture Mines Road which would take us to the first exchange.

Once we passed the 2nd mile, we had a steady uphill climb.  The sun was just starting to rise and it was overcast.  The temperature was 54o which was perfect.  The scenery was spectacular along the route.  As we ran, we started to pass other runners without picking up the pace.  We chatted the entire way which made the miles go by quickly.  Before I knew it we had reached the 7 mile point.

I thought that after the 7th mile, it was downhill to the exchange area.  I was wrong.  As we got close to the 8 mile mark, we saw a short but steep incline.  I was a little disheartened.  But I knew I had only 6/10 of a mile to go.  I dug down deep and pushed myself up and over that hill.  As we turned the corner and saw the exchange, I saw Nathan waiting for me.  I picked up the pace and ran into the exchange and handed off to Nathan.  I had finished the first leg in 75+ minutes which was an 8:48 per mile pace.  I hoped that meant that I would be able to run even better in my final 2 legs.

After my teammates had all finished their first legs, we headed over to Babbo's to grab lunch.  We figured that a little pasta and or pizza would be good carbo loading for the rest of the race.  When we finished, we headed over to the big exchange area at Willow Canyon High School.  They had a field where Nathan and I could lay down and grab some sleep to recharge our batteries for the next set of legs.  Try as we did, we could not really get any fitful sleep.  But just having a chance to lay out helped.

We got the text from Van 2 about 7:30 p.m. that Amber was on her way in.  I got myself together and headed over to the exchange area.  Both vans were there to see me off.  Amber came in strong and handed off to me at 7:59 p.m.  We were doing really well so far.  I didn't want to let the team down.  So I took off hard.  I thought I had a 4.9 mile leg so I didn't push the pace all the way to an 8 minute pace at first figuring I needed to hold a little in reserve for the last mile.

I was feeling really good and I was hitting all of the street crossings as the lights changed that I decided to keep pushing the pace.  Then I saw the 1 mile to go sign and I had only run 2.9 miles.  While I was confused, I just put the hammer down and ran hard to the exchange.  There was Nathan ready to take the hand off.  I handed off and then started to walk a bit to cool down.  I had finished the leg in 31+ minutes at an 8:01 per mile pace.  Needless to say I was pleased as I headed to the van.

All of my teammates had great 2nd legs and we were doing really well.  I figured we would finish between 30 and 32 hours.  We were all a little tired since we hadn't slept much.  We decided to head over to Cactus Shadows High School so we could grab some sleep before we had to run our final legs.  It was really quiet when we got to the exchange.  We found a spot without a light over us and all settled in for some much needed sleep.  Nathan and I slept in the front seats.  For the first time I was able to really sleep.

We got the text that Amber was on her way around 3:00 a.m.  I got out of the van to get ready for my final leg.  I only had to run 3.9 miles.  Based on my last leg, I wanted to really go all out.  Amber came in strong and I headed up the hill to the turn onto 64th St.  What I didn't know was that 64th was unpaved. The dirt road was fairly even so I was able to keep running at a faster than normal pace.  The moon was out and the stars were shining.  It was a perfect predawn run.  I settled into my pace and just let my mind wander.

As I was running, the  peacefulness of the night allowed me to reflect on not just the race but what it means metaphorically.  I realized that while I was physically handing off the slap bracelet (baton) to my son, I was also passing the torch to him.  I was sharing my passion for running and connection to the whole running community which is something I cherish.  More importantly I was able to let my son see that I am a goofball in all aspects of my life.  I’m think it is always fun to just goof around and be silly with my friends and family.  I have fond memories of goofing around with my dad and his bad Dad jokes.  I always thought that it is only my sense of humor that makes me a little goofy but I’m already seeing the same sense of humor in both of my children.

As I handed off to Nathan and he headed out for his last leg, I knew that he now understood my obsession with the sport and these crazy adventures. Because of his years running track in Junior High and High School, I didn't have to explain what the finish line means to me. He truly understands my passion because he too has laced up his shoes and run.  If I could have seen myself, I know that I had a huge grin on my face as I watched him run away from me.  Pride was oozing from my body.  For some reason, I knew that my desire to live each day to the fullest is now a part of who Nathan is as a runner and a human being.  It is also something he shares with his sister as well.

As I walked back to the van, I looked at my watch and noticed that I had run my last leg at a faster pace than my first two.  I had run 3.9 miles in 30:48 which was a sub-8 minute per mile pace.  I had only had at best 2 hours of sleep since getting up at 3:00 a.m. on Friday.  Somewhere deep inside me I had found the reserves to absolutely crush this final leg.  What was even better is that I felt great.

After we grabbed breakfast, we headed to Riverview Park and the finish line to wait for Van 2.  I had bought a 6 pack of Abita Turbo Dog to celebrate our finishing our portion of the race.  We threw some blankets and towels down on the grass and enjoyed a well earned brew.  We finally heard from Van 2 that Amber was on the course.  Van 2 arrived a little while later and we headed over to the finish line to wait for her so we could run across the finish line together.

When we figured Amber was close, I walked about a 1/4 mile to run in with her.  She rounded the corner and looked strong despite the heat.  We settled in together to run over and meet the rest of the team.  They joined in and we hooted and hollered as we ran across the finish line.  We had completed the race in 32:11:37.6 (9:40 per mile +/-).  We got our medals and had our picture taken.  Then we headed over to the beer garden and pizza area.  It was a lot of fun sharing stories of our legs and what we had experienced.  Then we all hugged goodbye and headed back to return the vans and head home.

It was another great adventure and I look forward to the next one in Austin in April.  Nathan said he had a great time but that it was a tough challenge.  He felt the third leg was really hard (his was 4 miles straight up a tough hill).  I told him that even though he may be thinking that this was a one and done kind of event, that after a few days he would think about running another one in the future.  My prediction was correct.  He told me a few days later that I was right.  He was thinking he may want to run one again.  I just smiled.

Ragnar summed up the reason why we all choose to participate in these types of races.  It is a fitting way to end this post.  I am a Ragnarian!

"We believe that being a Ragnarian is about more than being a runner; that misery loves company and happiness is "only real when it's shared"; that there is a badass inside all of us; that everyone deserves to be cheered at the finish line; that tutus make you run faster; that what happens in the can stays in the van;  that adventure can only be found if you are looking for it; and that a little sleep deprivation is a small price to pay to watch the sun rise with our friends.  Together we ran 200-ish miles.  Together we can accomplish anything.

We are Ragnarians."

Feb. 15 – 6.20 miles (1:03:27, 10:14 pace) - Hill Repeats
Feb. 16 – 5.20 miles (45:46, 8:48 pace)
Feb. 19 – 8.60 miles (1:15:37, 8:48 pace) - Ragnar Del Sol
Feb. 19 – 3.90 miles (31:29, 8:01 pace) - Ragnar Del Sol
Feb. 20 – 3.90 miles (30:48, 7:54 pace) - Ragnar Del Sol
Feb. 22 – 6.20 miles (1:04:24, 10:23 pace) - Hill Repeats
Feb. 23 – 7.10 miles (1:07:08, 9:27 pace)
Feb. 25 – 8.20 miles (1:17:32, 9:27 pace)
Feb. 26 – 5.50 miles (49:41, 9:02 pace)
Feb. 27 – 10.20 miles (1:26:49, 8:31 pace)
Feb. 28 – 9.60 miles (1:33:42, 9:46 pace)

Total Miles:  74.6 miles
2016 Total Miles:  324.4 miles

Lighter and Faster

I have been training hard for my next adventure race.  What I have noticed is that I am able to go out at a fairly quick pace for my ability and hold it throughout my training runs.  I added hill repeats to my running routine some time ago but don't believe that it has had a significant impact on my running.  Though it has allowed me to attack hilly runs with more confidence.  I decided to go back to my running logs to see if anything has changed in my training that would make my ability to maintain sub-9 minute miles with relative ease.

As I paged through almost 10 years of training logs, I couldn't find anything significant.  I have been using the same routine I learned through the Brooks-Hanson training regimen with a few minor tweaks here and there.  Nothing stuck out.  I decided to look back on my best race times to see what else might equate to faster paces.  I found it there.  In addition to distance and pace, I keep track of my weight.  My best race times and training runs correlated to my lightest weight.  I went back and looked again at my logs and it was true.  When I am running at a body weight below 175, I tend to run faster and have easier recoveries after races.

I am 5' 10' tall and have been upwards of 205-210 at points in my life.  I never seemed to be able to get below 185.  Then in 2009 when I was at my heaviest, I decided to try Weight Watchers.  The program showed me how to eat smarter and control my portion sizes.  The weight came off with relative ease as long as I followed the program.  When I toed the line in Hopkinton in April 2009 I had lost over 30 pounds and was at 167.  I ran my PR that day in Boston.  Since then my weight has hovered around 175-180.

About 6 months ago I decided that I wanted to get back to between 170 and 175 because I felt it was my ideal weight.  I was able to drop the extra 5 pounds I have been carrying around recently.  As I look back on my training logs,  I can see my training times and heart rates have dropped.  Overall I feel like my training and recovery is much easier.  It is a wonderful feeling to be able to truly enjoy every training run and feel like I am actually improving at the same time.  Not something every 54 year old runner can say.

It made me wonder how much the weight loss truly affected my running.  I found author Joe Henderson who writes about running.  He wrote that "The loss of a single pound doesn't mean much for a single mile, but the effect multiplies nicely. Ten pounds equals 20 seconds per mile, which grows to a minute-plus in a 5K, more than two minutes in a 10K, nearly 4.5 minutes in a half-marathon and almost nine minutes in a marathon."  While the math didn't quite match up, I had reduced my best marathon time by 26 minutes after having lost 30 pounds.  This equated to almost 1 minute per mile for each pound lost.

I have to confess here that I don't always eat right.  Partly it is due to all the travel I do for my company.  But it is also that I love food.  Once I learned how to eat and what a proper portion size should be, I was able to stop obsessing about everything I ate.  I could splurge from time to time without fear of unhealthy weight gain.  I had learned when and what to eat to fuel my body properly for my running.  I know that I can treat myself at times and still maintain a healthy weight.

I have learned a lot from looking back on my training and how it is affected by my weight.  I found that when I made my health a priority I was able to drop the weight.  When I lost the weight and found my training to be easier and more fulfilling, I was much happier. Then I realized that my happiness depended only on me.  I have decided that going forward I am going to take the harder road and listen to my body.  Hopefully that will mean that I will remain a happier and healthier runner.  Armed with this knowledge, I am excited to see how I do in the Ragnar Del Sol next weekend.

Feb. 1 – 6.10 miles (1:00:46, 9:58 pace) - Hill Repeats
Feb. 2 – 6.90 miles (1:07:31, 9:47 pace)
Feb. 4 – 7.00 miles (1:07:39, 9:40 pace)
Feb. 5 – 6.10 miles (51:58, 8:31 pace)
Feb. 6 – 8.20 miles (1:13:21, 8:57 pace)
Feb. 7 – 9.20 miles (1:28:35, 9:38 pace)
Feb. 8 – 6.10 miles (1:03:21, 10:23 pace) - Hill Repeats
Feb. 9 – 7.10 miles (1:07:06, 9:27 pace)
Feb. 11 – 7.20 miles (1:07:32, 9:23 pace)
Feb. 12 – 6.20 miles (54:48, 8:50 pace)
Feb. 13 – 6.20 miles (50:40, 8:10 pace)
Feb. 14 – 11.00 miles (1:42:24, 9:18 pace)

Total Miles:  87.3 miles
2016 Total Miles:  249.8 miles