Running Helps You Rise to New Heights

We runners are a strange bunch.  We get up before the sunrise to get in our training runs.  When we miss a run we feel like we failed in some way.  Our entire life is tied to our running, training and work outs.  Our non-running friends just don't get it.  They question our sanity.  When they say that they don't like running or they cannot imagine running more than a  mile at any given time, we always respond that anyone can run.  Perhaps that is not true for everyone we meet.

We know that most people fail to find they joy of running because they find it simply too hard and painful.  This is due in part to the fact that most people start out too fast and increase their intensity too quickly.  Then when they encounter difficulties they make the rash decision that they are just not cut out for running. Once they come to this conclusion they end up with a negative attitude towards running and quit.  Nothing will convince them to come back and try again.

Training and working out is not just about changing our body.  It more about changing our minds.  Training is a way to find resources within us to meet the physical challenges in front of us.  We train our minds to harbor both hope and courage in the face of adversity.  Our training is about lifting ourselves to heights we could not have previously imagined.  We make our body rise up.   We awaken within ourselves both wonder and depth of strength we didn't know we had. 

We can never dismiss the challenge as trivial.  When we are confronted by doubt, we can rely on the training we have put in to bring power to overcome any obstacle before us.  We can gain comfort from the fact that it doesn't matter what others expect of us.  Instead, we can reach down and find a voluntary response from within us to meet what we expect of ourselves.

I remember when I started running back in 1985,  I wasn't sure that I could run more than a mile.  It seemed like each year I could run a little further.  Unbeknownst to me my mind was changing and pushing my body to new heights.  I started to seek greater challenges and distances.  As I ticked off each distance in a race, I became more confident in my ability to do anything I put my mind to.  Here I am 33 years later a committed runner who craves greater challenges.  I feel so proud when I finish a particularly hard race no matter what my finishing time.  I have truly found a deep seated strength of will I didn't know I had when I ran that first mile so long ago.

When I now tell friends that they too can find joy in running, I explain that if they take it slow their body and mind will change and grow stronger.  Anyone can become a runner.  All they need to do is take that first step.  Shortly thereafter they realize that running is like life.  There will be days when they  feel like an Olympic champion as well as workouts or runs that humble them to their core.  If they stick with it, they will get better with time and effort.

Any runner that can stay the course and not quit when they have a humbling experience will find solitude in running. I promise that every runner will ultimately find peace, energy and motivation.  If you are like me you will find that some of your best ideas and solutions to life's problems will come to you as you run.  Running frees your mind from all of the detritus that life throws at you.  Running transforms you both physically and mentally.  Just give it a chance and you too will rise up to heights you never expected to reach.

Mar 5 – 4.10 miles (44:38, 10:53 pace) – Hill Repeats
Mar 6 – 6.30 miles (54:11, 8:36 pace) – Speed work
Mar 8 – 8.20 miles (1:13:12, 8:55 pace) – Tempo Run
Mar 9 – 4.10 miles (37:55, 9:15 pace)
Mar 10 – 10.10 miles (1:32:49, 9:12 pace)
Mar 11 – 7.50 miles (1:10:40, 9:25 pace)
Mar 12 – 4.10 miles (48:08, 11:44 pace) – Hill Repeats
Mar 13 – 8.30 miles (1:13:14, 8:49 pace) – Tempo Run
Mar 15 – 6.30 miles (54:09, 8:36 pace) – Speed work
Mar 16 – 8.10 miles (1:16:05, 9:23 pace)
Mar 17 – 6.20 miles (55:42, 8:59 pace)
Mar 18 – 9.30 miles (1:34:40, 10:11 pace)

Total Miles:  82.6 miles
2018 Total Miles:  299.7 miles

I Ran a Half Marathon Without Training

I must apologize as I have been remiss is posting any musings about running.  I was extremely busy the past 2 months playing King Arthur in Desert Stages Theater's production of "Spamalot".  Because of this show my running and training was a little sporadic.  I found that I was pretty tired after rehearsals and shows that ran late into the evening.  I got in mileage and workouts when I could.  I just wanted to try and stay in shape so that when the show was over I could get right back into training mode.

While I was in "Spamalot", I was asked if I wanted to run the Mesa-Phoenix Half Marathon which is part of the marathon weekend.  Sprouts was the title sponsor for the race this year.  How could I pass up a free entry to the race and have the chance to go out and run as a representative of my company.  The thing is that I was not really training for a race at all.  In fact, after signing up, I became a little bit concerned that I wasn't going to be ready when race day came.  I knew my show would be closed by then but I would not have put in the proper effort to get ready to race this distance.

I signed up even before "Spamalot" opened.  But I figured well, "What the heck, let's do it!"  I have run 9 marathons and numerous halfs.  I figured I could cover the distance.  I definitely didn't get out as regularly for those training runs as I should have.  All  I could do was squeeze in a few gym workouts, treadmill sessions and runs each week.  Then next thing I knew, race day had arrived and I was up at 3:00 a.m. to meet my running partner Brad for this race and heading over to the start.  I had no idea how it would go.  I have to admit that it was actually a little exciting to have a challenge in front of me without knowing how I would respond.

As I stood in the bitter cold that Saturday morning, I realized a few things that I needed to be prepared for when the gun sounded.  I knew that I have a history of running so I could just go for it as long as I remained cautious with my pace.  Since I hadn't trained properly I didn't set a time goal instead I would focus on finishing the course with a smile on my face.  That's it.  And I needed to remind myself during the race that this is not the time to push myself.  The distance would punish me if I tried.

The gun went off and we headed out.  I figured that I could comfortably run between a 9:00 and 9:15 per mile pace.  This would allow me to take it easy and not cause any injury.  The first 3 miles were pretty easy.   This gave me a little mental boost.  We picked up the pace slightly so that we were closer to a 9 minute pace.  When we hit the half way point, we were still going pretty strong.  It was at this point that Brad told me that he wanted to break 2 hours.  He had trained even less than I had.  I timidly agreed thinking to myself that if I started to breakdown in the last few miles I would let that goal evaporate.  Finishing with no injury was my ultimate goal.

Miles 7-9 was where we both were starting to hurt a little bit.  Brad was having trouble with his hip and knee from prior injuries.  I was just feeling a little bit of a twinge in my right hamstring which I had injured in the 2014 Boston Marathon.  Remembering how hard it was to come back from that injury, I started to slow my pace a bit.  We took a couple of short walk breaks to allow the pain to die down and for Brad to stretch a little bit.  We kept pushing onward.  It was at this point that I became a little uncertain of whether or not we would come in under 2 hours.  Not that I truly cared.

When we past the 10 mile mark, I set a mental goal to beat my first half marathon time (2 hours and 10 minutes).  I figured this was realistic because I had put in many miles of training over the years since that time.  I had run a sub-4 hour marathon and a 1:50:48 half marathon.  I  was sure my legs would get me there.  I didn't say anything to Brad.  We just stayed on the course looking for the next mile marker.  Surprisingly, the slight pain in my hamstring went away and I actually started to feel strong.

I finally crossed the 12 mile mark and knew that I had only 1.1 miles to go.  I looked down at my watch and saw that I could break 2 hours if I could run the last 1.1 miles in under 10 minutes.  I dug down deep and picked up the pace.  I made the final turn to the finish line feeling really good.   I had run mile 12 in 8:30 and the last 1.1 miles in 7:40 allowing me to cross the finish line at 1:58:08.  This was totally beyond my wildest expectations.  I had averaged exactly a 9 minute pace and run a negative split in the race.  Even better, I was feeling really good.  Wow!

So what did I learn from this experience that I can pass on to my fellow runners.  I think the best advice I can give is the following:

• Don't attempt to run a half marathon without any training if you have never run this distance before.  I cannot stress this enough.  The reason I was able to run this race without any injury was because I had a strong base of mileage behind me.  I had run this distance numerous times in the past and knew what I was getting myself into.  Most importantly, my past training allowed me to pick a pace that I could run the entire distance without causing me mental or physical stress.  

• If you have the above covered and this is not your first race at this distance, then go for it.  However, you should have realistic expectations as to how fast you can run.  You need to choose a pace at which you run your normal easy long training runs.  And don't be afraid to walk if necessary.  The goal is to finish.  You will not be setting any PR if you have not properly trained for the race.

• Most importantly listen to what your body is telling you.  Do not push yourself.  The distance itself is hard enough.  If you feel any sharp pains anywhere like Brad and I felt,  take a second to recover and walk for a couple of minutes.  Your finish time is irrelevant.  Do not push through pain.   Remember though that you are going to have some soreness as the miles pile up.  This is normal and okay to ignore.  But that’s about it.  Never forget that pain is your body's way of telling  you  something's amiss. If you ignore that, you do so at your own peril.

By the way, don't take this as my endorsement of running any race distance without the proper preparation and training.  It is just a little bit crazy to run a race without training for it.  But if you are like me and have a strong base of mileage, have run more than one race at this distance and know your go to comfortable long runs pace, go for it.  I suspect that like me you will get through it and feel like a badass!  But seriously do yourself a favor and train properly next time!

Jan 1 – 5.30 miles (1:01:38, 11:38 pace)
Jan 2 – 6.20 miles (54:13, 8:45 pace)
Jan 7 – 5.10 miles (45:04, 8:50 pace)
Jan 8 – 4.10 miles (47:08, 11:30 pace)
Jan 15 – 4.20 miles (51:10, 12:11 pace)
Jan 16 – 6.20 miles (54:13, 8:45 pace)
Jan 18 – 7.20 miles (1:03:43, 8:51 pace)
Jan 20 – 6.20 miles (56:07, 9:05 pace)
Jan 21 – 4.20 miles (36:21, 8:39 pace)
Jan 22 – 4.10 miles (46:36, 11:23 pace)
Jan 23 – 6.20 miles (54:10, 8:44 pace)
Jan 25 – 8.20 miles (1:11:16, 8:41 pace)
Jan 27 – 7.10 miles (1:05:21, 9:12 pace)
Jan 28 – 7.20 miles (1:07:02, 9:19 pace)
Jan 29 – 4.50 miles (50:39, 11:16 pace)
Jan 30 – 6.20 miles (54:51, 8:51 pace)
Feb 1 – 8.20 miles (1:11:05, 8:40 pace)
Feb 3 – 9.00 miles (1:27:21, 9:42 pace)
Feb 6 – 6.20 miles (54:10, 8:44 pace)
Feb 8 – 8.20 miles (1:13:11, 8:55 pace)
Feb 12 – 5.10 miles (57:47, 11:20 pace)
Feb 13 – 6.20 miles (54:12, 8:45 pace)
Feb 15 – 8.20 miles (1:13:16, 8:56 pace)
Feb 16 – 5.10 miles (46:06, 9:02 pace)
Feb 17 – 9.10 miles (1:24:20, 9:16 pace)
Feb 18 – 8.30 miles (1:19:21, 9:34 pace)
Feb 19 – 4.10 miles (39:00, 9:31 pace)
Feb 20 – 3.10 miles (27:57, 9:00 pace)
Feb 22 – 3.10 miles (27:40, 8:56 pace)
Feb 23 – 2.10 miles (19:13, 9:10 pace)
Feb 24 – 13.10 miles (1:58:08, 9:99 pace) -Mesa-Phoenix Half Marathon
Feb 25 – 6.30 miles (1:00:20, 9:35 pace)
Feb 26 – 3.10 miles (36:34, 11:48 pace)
Feb 27 – 3.10 miles (46:52, 7:47 pace)
Mar 3 – 7.10 miles (1:06:21, 9:17 pace)
Mar 4 – 6.30 miles (59:51, 9:30 pace)

Total Miles:  217.1 miles
2018 Total Miles:  217.1 miles

Don't Ask Why Me

2017 was my 56th trip around the sun.  Sometimes it is truly hard to believe how old I am.  As a child I thought 30 was really old.  I couldn't imagine what being in my 50s would be like.  Yet here I am.  The surprising thing is that as long as I don't look in a mirror, I feel as young as anyone.  Sure I have a few aches and pains here and there.  Maybe it takes me a little longer to recover from a hard run or workout.  But I can still do anything I set my mind to.

What I like to do on New Year's Day is to look back at the past year.  I recall all of the good times that I had throughout the year.  I cherish the laughs and all of the new friends who entered my life.  I sadly remember those friends whom I lost this year.  I hope that they are in a better more peaceful place now.  I even look back and acknowledge those things that I set out to accomplish this year but fell short.  I vow to do better and to try and meet those goals in the coming year.

As I start of this new year, I have decided that I want to observe more and to seek inspiration wherever it may lie.  I plan to write more on this blog than I have in the past.  Through my writing and observations, I hope to find the flaws I know I carry and to improve upon them.   I also hope that I can uncover abilities I never knew I had and to trust in these new skills.  This will ultimately lead me to achieve whatever I set out to do this year including being a better son, husband, father and runner.

The one clear discovery that came to me this year was the realization that home is any place where there are people who love me.  Arizona has become my home now because this is where I have a wife who loves me and supports me.  I am lucky enough to have a son who loves me and is living nearby.  And although my daughter lives in Florida, she is still part of my world and sends love daily.  Whenever she visits, she fills a very deep void.  So yes.  Home is where the heart is and always will be.

As I look forward to what awaits me in 2018, I am reminded of Olivia Newton John's song "Why Me".  It is a beautiful thing to contemplate as we all embark on this next trip around the sun knowing there will be setbacks and triumphs ahead.  How we respond to each will define how happy we are at the end of 2018.

Oh don't ask why me, why me, why not me
Why not me is the thing
Don't ask why, life's running by me
Live each moment that it brings
Take the time to smell the roses
Take the time to watch the stars
Take the time to see your child grow
Daddy now I know

Oh don't ask why me, why me, why not me
Yes time is going fast
I'm starting to question, what is life's intention
Guess I've been too scared to ask
But I'm letting go, to God in his wisdom
Or whoever that may be
Nobody knows who plans your future
Or decides your destiny
Oh don't say why me

Life does the strangest things
You never know
What each moment can bring
You turn around
Your life has changed
You've got to fight each round
Yes take it on the chin
No don't you ever give in

Happy New Year!

Nov 23 – 5.10 miles (46:52, 9:11 pace)
Nov 24 – 6.10 miles (54:05, 8:52 pace)
Nov 25 – 5.20 miles (45:08, 8:41 pace)
Nov 26 – 4.10 miles (37:31, 9:09 pace)
Nov 27 – 5.20 miles (59:58, 11:32 pace) - Hill Repeats
Nov 28 – 6.20 miles (54:01, 8:43 pace) - Speed Work
Nov 30 – 8.20 miles (01:13:13, 8:56 pace) - Tempo Run
Dec 2 – 9.10 miles (1:23:16, 9:09 pace)
Dec 3 – 8.30 miles (1:16:53, 9:16 pace)
Dec 4 – 4.50 miles (46:34, 11:22 pace) - Hill Repeats
Dec 9 – 8.10 miles (1:15:11, 9:17 pace)
Dec 10 – 8.50 miles (1:20:29, 9:28 pace)
Dec 11 –5.10 miles (57:32, 11:17 pace) - Hill Repeats
Dec 12 – 6.20 miles (54:42, 9:01 pace) - Speed Work
Dec 14 – 8.20 miles (1:13:15, 8:56 pace) - Tempo Run
Dec 15 – 8.20 miles (1:13:23, 8:57 pace)
Dec 17 – 7.30 miles (1:08:33, 9:24 pace)
Dec 18 – 5.20 miles (56:13, 10:49 pace) - Hill Repeats
Dec 19 – 6.20 miles (54:42, 8:49 pace) - Speed Work
Dec 21 – 8.30 miles (1:14:05, 8:56 pace) - Tempo Run
Dec 22 – 4.10 miles (36:35, 8:56 pace)
Dec 23 – 7.50 miles (1:07:40, 9:02 pace)
Dec 24 – 7.60 miles (1:11:24, 9:24 pace)
Dec 25 – 5.10 miles (56:49, 11:08 pace) - Hill Repeats
Dec 26 – 6.20 miles (54:09, 8:44 pace) - Speed Work
Dec 28 – 7.20 miles (1:03:03, 8:45 pace) - Tempo Run
Dec 30 – 9.30 miles (1:23:00, 8:55 pace)
Dec 31 – 8.20 miles (1:16:09, 9:18 pace)

Total Miles:  188.5 miles
2017 Total Miles:  1,842.9 miles

Each Year is Better than the Last

Each week I set out to write something for this blog.  As I would read over what I had written, I just didn't like what I was putting down.  Nothing really seemed to hold any interest for me.  I figured if it didn't interest me, it certainly wouldn't interest any of my followers.  I guess I was just experiencing writers block.  Or perhaps I was just out of ideas.  Whatever it was I realized this week that it had been over a month since I had posted anything here. I felt like I was letting my followers down.   Then it hit me.  Just step back and think about what I had to be thankful for and I would finally be able to write something I could post and be proud of.  Here is what I wrote:

A while back I was looking through some quotes that I look at periodically to find inspiration and motivation to keep up my training.  I ran across this quote from Lawrence Welk, "Over and over I marvel at the blessings of my life: Each year has grown better than the last."  Obviously this quote is not meant for running.  It is a life lesson that should never be overlooked.  When I found it, I kept it to remind me that no matter what frustrations I may be feeling in my personal, running or work life there is so much to be thankful for each and every day.  I think that we all need a reminder periodically that we have so many more blessings in our lives and to ignore those temporary setbacks that occasionally arise.

I was lucky enough to find a perfect partner almost 35 years ago.  While it is hard for me to believe, I love my wife more and more each day.  I know she loves me too.  I feel so lucky to have found her.  Even though marriage can be hard and can take a lot of work, I just feel very blessed that I found the right person to work with in our relationship.  Of course there are ups and downs but in the end the day she entered my world changed me in such a positive way.  My life became beautiful.  I see the importance in every action that I take as it relates to our relationship. I have not always understood that each second is cherished.   But I strive to remember just that.  She is the strongest and most incredible person that I have ever met.  I always know that there is not any hurdle in life that we can't jump over together.  I hope that both of my children find a partner in life that is like her.

I am so fortunate to have a loving and supportive family.  Not everyone had the happy childhood that I enjoyed.  My family was always my rock.  This was especially true every time we moved over the years.  They were the one constant in my life.  They are always there for me in times of need.  I can't imagine a better bunch of people to be related to. Their loving guidance is never more than a phone call away and their doors are always open.  Most important of all they love me despite all of my shortcomings.  I would do anything for them and can't imagine how I could have ever made it through life without their being there to catch me when I fell.

I have always been lucky enough to be able to surround myself with wonderful and supportive friends.  I still have friends from my childhood who have been with me through thick and thin.  It is amazing how time melts when we are together.  They have provided me with continuous love and support regardless of how much time passes between our get togethers.  I have also had the pleasure of making new friends each year through work, community theater and shared running experiences.  All of these friends have made my life fuller because they too accept me for who I am and allow me to be as crazy as I need to be without passing judgment. 

I don't recall where I heard the quote "the greatest wealth is health" but I feel so fortunate to be in  excellent health.  Yes, I have my occasional aches and pains.  These are mostly caused by my training. But I am fortunate to have a healthy body and strong immune system.  I rarely get sick which allows me to be able to run and work out when I need to both in training and races.  I am determined to take care of myself and my body each and everyday through hard work and determination.  I feel most alive when I’m out there on the road running.  I have promised myself that I will never take my health for granted.  Aging is inevitable.  I choose to try and put it off as long as I can.

As l put these words to paper, I have realized that it is so important to reflect on all of the good I have in my life.  I choose then to try and be thankful most of the time.  As think about friends and family who take this positive view of life, I can see that they seem happier than others.  What they have is a thankful attitude.  I bet that if I were to ask them what they’re thankful for, they would easily be able to list off several things.  When I am around these types of people, I always feel energized, inspired and thankful to know them.  I hope that you too have people in your life that do this for you.  Most of all I hope that you have many blessings in your life and that each day, month and year grows better than the last.

Oct 9 – 4.50 miles (44:06, 9:48 pace) – Mile Repeats
Oct 10 – 3.10 miles (30:19, 9:46 pace)
Oct 11 – 4.10 miles (40:34, 9:54 pace)
Oct 17 – 2.40 miles (21:40, 9:00 pace)
Oct 18 – 5.10 miles (48:26, 9:21 pace)
Oct 21 – 7.10 miles (1:01:57, 8:44 pace)
Oct 22 – 8.30 miles (1:17:47, 9:22 pace)
Oct 23 – 5.10 miles (56:33, 11:06 pace) – Hill Repeats
Oct 24 – 6.20 miles (54:38, 8:49 pace) – Speed work
Oct 26 – 7.30 miles (1:05:39, 9:00 pace) – Tempo Run
Oct 27 – 4.50 miles (38:55, 8:39pace)
Oct 28 – 8.10 miles (1:11:58, 8:53 pace)
Oct 29 – 7.30 miles (1:08:27, 9:23 pace)
Oct 30 – 5.10 miles (56:20, 11:03 pace) – Hill Repeats
Oct 31 – 6.20 miles (54:42, 8:42 pace) – Speed work
Nov 2 – 9.40 miles (1:24:07, 8:57 pace) – Tempo Run
Nov 3 – 5.20 miles (47:23, 9:07 pace)
Nov 4 – 7.10 miles (1:05:40, 9:15 pace)
Nov 5 – 8.30 miles (1:17:29, 9:20 pace)
Nov 6 – 4.60 miles (50:54, 11:04 pace) – Hill Repeats
Nov 7 – 8.10 miles (1:11:53, 8:52 pace) – Mile Repeats
Nov 9 – 8.20 miles (1:13:11, 8:55 pace)
Nov 10 – 5.10 miles (47:40, 9:21 pace)
Nov 11 – 9.10 miles (1:23:01, 9:07 pace)
Nov 12 – 8.50 miles (1:19:43, 923 pace)
Nov 13 – 4.10 miles (36:33, 8:55 pace)
Nov 14 – 3.20 miles (26:11, 8:11 pace) – Speed work
Nov 16 – 5.10 miles (43:07, 8:27 pace)
Nov 17 – 5.40 miles (49:27, 9:10 pace)
Nov 18 – 8.50 miles (1:19:33, 9:22 pace)
Nov 19 – 8.50 miles (1:19:12, 9:19 pace)
Nov 20 – 5.10 miles (58:22, 11:27 pace) – Hill Repeats
Nov 21 – 8.30 miles (1:15:23, 9:05 pace) – Mile Repeats

Total Miles:  206.2 miles
2017 Total Miles:  1,654.4 miles